Interview with Fitness and Nutrition Expert JJ Virgin

By Garnet Henderson

Is coffee good for you? Should you be eating gluten-free? And are your late-night snacks making you gain weight? Check out my interview with JJ Virgin, fitness and nutrition expert and co-star of TLC’s Freaky Eaters, for the answers to all your nutrition questions.

Lots of college students, myself included, depend on coffee to get us through the day. Is coffee good or bad for you?

Here’s the thing: coffee is actually good for you. However, it’s the amount that matters. For example, I’m having a Venti Half-Decaf Americano now, which is fine, but five of them would not be. I remember a day when I was just drinking lattes all day, and that was way too much. Coffee can actually keep stress hormones around, which helps with focus and concentration. But too much can make you anxious and wired, and actually burn out the adrenal gland. Coffee is also one of the richest sources of antioxidants around, which is another reason why I tell people it’s good for them.

I’m always telling my Body Blog readers to eat breakfast! Am I right? Is breakfast really important? And how much should we be eating for breakfast?

The research is very clear on this. People who eat a substantial, balanced breakfast actually lose more weight and keep it off. For breakfast, you should eat 400 calories or more, and include clean, lean protein, healthy fat, and a high-fiber carbohydrate. If you don’t eat, your body eats itself. And unfortunately it’s not going to snack on your belly fat and butt, it’s going to snack on your muscles. I always tell people that breakfast really sets the metabolic tone for the day.

Will snacking make you gain weight? What kinds of snacks are best for you?

I am an anti-snacker. I do think that snacking makes you gain weight. You should really eat within an hour of waking up, every 4-6 hours after that, and 2 hours before bed. This whole eating every 2 hours thing is ridiculous. Every time you eat, you raise your blood sugar, which raises insulin levels, which is how your body stores fat. I never understood this snacking phenomenon, and I actually think it was created by the snack food industry.

The gluten-free diet is the newest health food craze. Will eating gluten-free actually make you healthier?

For the most part it can, as long as you’re not going to go eat that gluten-free cookie, because it’s still a cookie. 1/133 people actually have Celiac disease, and many don’t know they have it. Celiac is genetic, and something needs to happen to switch that gene on. But 30-40% of people have a gluten intolerance, which can cause gas, joint pain, bloating, and GI problems. I’m not a fan of gluten, I think it’s a rotten food. Everybody should do a trial, a real trial, where they pull gluten out of their diet for a couple of weeks. The change I’ve seen in many of my clients is amazing. Most of them drop 5-10 pounds right away, and they feel so much better.

What about soy? Is it really a health food?

I hate soy. First of all, 90% of soy is genetically modified. And genetic modification is turning food into Franken-food. Soy corn, eggs, diary wheat, and peanuts are in all processed foods. The real secret is to stop eating processed foods.

What about a vegan or vegetarian diet?

I think it’s a terrible idea. If you want to eat vegan, you’ve got to go on a higher carbohydrate diet, which raises blood sugar and insulin. We were not meant to be vegans and vegetarians, there were none in the wild. And eating that way leads to nutrient deficiencies. The one argument I’ve heard though, is that people will come to me and say that the meat industry, the way that meat is produced in this country, is so bad. And I do agree with that. I say you’re right, the commercially processed meat sucks. Beef that is loaded up with corn and injected with hormones is awful. Have to make sure you’re really comparing the right thing. You can go get clean protein. Clean proteins and lots of fresh, non-starchy vegetables are the key.

Do you have any tips for staying healthy during the holidays, with all the big meals?

The absolute best way to stay healthy during the holidays is to keep a food journal. We’ve known this for a long time. People who keep a food journal are able to lose weight and keep it off, even during the holidays. Another thing, and this is really underutilized, is to put in extra workouts. Have a challenge with a friend. See who can keep from gaining weight, throw a bunch of cash in, and say that whoever doesn’t gain weight gets the cash. It’s also a great time to hire a coach, or just have a friend so you can be accountable for your food choices and your workouts. And never eat the appetizers at a party! Keep your hands full, but not with food!

For more tips from JJ, check out her website, or pick up a copy of her book, Six Weeks to Sleeveless and Sexy.

Garnet is a student at Columbia University in New York City. When she’s not dancing or writing, she can be found exploring the city, and let’s be honest, spending way too much time on the internet. Follow her @garnethenderson.