Nutrition Tips from Dr. Klauer

There are some people I meet that just blow me away. They have a magical power that exudes everything from intelligence to kindness to sincerity to happiness.  A woman named Dr. Jana Klauer is one of those people who inspires me on a daily basis.

When I am older, I would love more than anything to look like Dr. Klauer.  A close family friend of the Natoris, Dr. Klauer is strikingly beautiful. Walking down the street, you stop in your tracks when you get a glimpse of her. She is beyond beautiful — long, lean, blonde, thin, elegant, and toned. And yet, it is also her inner beauty that shines through — as her happiness and positive outlook penetrates her whole being. She even walks with perfect posture and always has a genuine smile on her face.

Dr. Klauer

I mean, really, LOOK at her! How beautiful can she be!

Dr. Klauer is more than just beautiful and happy; she is also brilliant. Dr. Klauer is a graduate of Mount Sinai School of Medicine. Dr. Klauer also trained at Mount Sinai in internal medicine and physical medicine and rehabilitation. She holds a master’s degree in Clinical Nutrition from Columbia University College of Physicians and Surgeons.

Dr. Klauer is a New York Times bestselling author of “How The Rich Get Thin” and “The Park Avenue Nutritionist Plan” She is frequently quoted in top fashion and fitness magazines, and was profiled in full articles in Newsweek and The New York Times. She is frequently sought out as an expert on nutrition by national television and radio and media.  She should be an inspiration to all of us Josie Girls!


One of the many books that Dr. Klauer has written. Definitely worth checking out.

Recently I sat down with her to pick her brain on some nutrition tips, and here they are! Enjoy!

Question: What is the simplest change people can make to their diet to improve their health?


Number one is learn to read labels. Ignore the front of the package, it’s all marketing hype. Instead look at the back of the package for the Nutritional Information: pay attention to the serving size because the values listed only pertain to that quantity. Look at the values for fiber and protein – both are necessary nutrients. Next look at the Ingredients, these are listed by concentration in descending order. If the first ingredient is sugar, I suggest that you bypass the product. By the way, I once almost bought a jar of peanut butter which had sugar listed as the first ingredient. Wouldn’t you have expected peanuts to be the first ingredient? Know what you are putting into your body.

Question: What are five items that everyone should have in their kitchen?

olive oil

I travel frequently and have found life is simpler if I keep on hand the following items: olive oil, omega-3 eggs, frozen organic vegetables and fruit, quinoa, and nuts.  When you come home from a trip it’s all you need for a healthy and easy meal. A fritatta or an omelet with vegetable, quinoa for a starch and fruit for dessert. Easy breezy.

Question: What are your best snack ideas?


Snacks are my specialty and a proven strategy to avoid overeating. Try a hard boiled egg with crispy raw celery and carrot or a fresh apple with an Organic Valley mozzarella stick or hummus and veggies or a handful of nuts. The combinations are endless and really depend on your own taste; but make sure you have a protein source so you don’t feel hungry.

Question: Do you believe that exercise or diet is more critical to losing weight/maintaining a healthy lifestyle?


Diet and physical exercise are inextricably linked. You simply cannot look and feel your best if you aren’t eating well and exercising. You don’t need to run a marathon but you do need some form of exercise daily.

Question:  What is your opinion on caffeine (coffee)?


Caffeine has gotten a bad rap. Science found that caffeine improves alertness and physical performance. It helps the body breakdown fat. Keep drinking that morning coffee! But I will offer one caveat: caffeine has a half-life of 9 hours within the body. So, save your coffee drinking for the morning or your evening sleep will suffer.

Question:  What is your typical breakfast?


My typical breakfast is a skim latte and yogurt with fruit. Rarely do I stray from that during the week. On the weekend I like to have scrambled eggs with a slice of turkey bacon and fruit. And in summer, icy breakfast smoothies are a fun start to the day.

Question:  Do you have any tips for people who want to lower the sugar intake? What are good substitutes for a dessert?


Americans have a very sweet palate, eating, on average, an astounding 156 lbs. of sugar per person per year! Our high consumption has caused a myriad of health problems – it is crucial we watch our sugar intake. The easiest way to rid your life of too much sugar: eliminate sugary soda and processed food. Make fruit your go-to dessert at home. When dining out, don’t deprive yourself but order your favorite dessert and share it.

Question:  When you do break your “diet,” what is your vice?

coconut frosting cake

I love cake – especially vanilla cake with coconut frosting. Recently, a cupcake shop opened in my neighborhood and, of course, they have fresh cupcakes with tempting vanilla frosting with coconut. Darn! My solution is to just ignore the shop unless it is someone’s birthday. In that case, I buy them a cupcake and get one for myself, too!

Question:  What are your favorite places/cookbooks to find healthy recipes?


I am actually working on another book now, which has phenomenal recipes! Really. They are just delicious. I worked with some of NYC’s most creative chefs to create the recipes. I recommend for beginning cooks: Alice Waters’ The Art of Simple Foods. She explains in simple terms how to make the basics. The Canyon Ranch has a nice series of cookbooks for those with more experience. It is not a book but Cook’s magazine always has nice recipes and tells you about the science of cooking.

Question:  What are your favorite healthy restaurants in NYC?

blue hill

My favorite NYC restaurant is Blue Hill at Stone Barns. The food is so fresh, organically grown and deliciously prepared. Outside of NYC, I am wild for Melissa Kelly’s Primo in Rockland, Maine. I was there last month and I am still dreaming of her incredible menu. Primo is a jewel: Melissa has an extensive garden where all the restaurant’s food is grown and she raises her own chickens and pigs.

Question:  What is your exercise routine (strength and cardio) and what is your opinion on what an average woman should do on a weekly basis?


For my own fitness routine, I love to go to Central Park to walk. But if the weather is bad, I go to the gym and use the elliptical or treadmill. I work out with a trainer three times per week with weights. I love Pilates and do that 1-2 times per week.


Thank you, Dr. Klauer, for being such an inspiration and a source of motivation!

Check out Dr. Klauer’s website which features additional tips on diet and exercise, a monthly column, and more about her services. Also, like her on facebook to get tips on your newsfeed! Don’t we all want to grow up and look and live like Dr. Klauer? I sure do!

Anika Yael Natori, aka, The Josie Girl

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