This week I’m teaming up with New York City fitness expert and personal trainer Tara Marie Segundo, M.A. to share our best strategies for fat loss, health & longevity. No matter what your age or current health status, it is never too late to turn your life around–and we’ll tell you how! Join us!
Thursday, April 4th
2-3 PM Eastern Time
“You Don’t Have to be Fat”
Call in with your questions: 800-555-5453
Click here to listen live or access an archive of the show:

Why NY City Mayor Bloomberg Got It Right with the Ban on Supersized Sodas

Today I’m expressing my continued support of NY City’s ban on large sugary drinks, and disappointment with the recent decision made by the State Supreme Court in Manhattan to block the city from putting the rules into effect. As I stated to the NY City Board of Health back in September of 2012, (covered by the NY TIMES in this article written by Vivian Yee,, the restriction on selling supersized sodas that Mayor Michael Bloomberg wants to implement in New York city on restaurants, theatres, stadiums and street vendors, is an important step toward raising awareness of one of the issues responsible for causing increased obesity and diabetes in this country (especially among our children).

This is not to say that obesity is only caused by drinking too much soda, but there is certainly a correlation between the amount of sugar we consume and our overweight status. For example, a 64-ounce supersized soda has approximately 54 teaspoons of sugar and bought at a venue will likely be consumed at one sitting.

What the Mayor is doing is helping to educate people about the sugar content of sodas and the risks they impose on our health. Mayor Bloomberg is right on point.

Our portion sizes are becoming ridiculous, bordering on vulgar, and the Mayor is stepping up and telling it like it is. As he did when he further exposed the dangers of smoking by instituting bans in restaurants and limiting the use of trans-fats. These changes were not popular in the beginning but are applauded by most now.

We have also learned that obesity affects nearly a third of children in New York, and that New York is set to spend about $12 billion a year dealing with the adverse effects of obesity. Ands as people age, the issue becomes more difficult because of the additional health problems it creates including diabetes, heart disease, strokes and cancer, as well as debilitating back pain, joint pain, kidney disease, increased respiratory distress and many other conditions.

Adult diabetes in a person by the age of 40 will cause them to lose 11-14 years of their lives. Children at the ages of 11-12 are being diagnosed with Adult Onset Diabetes, which will shorten their life span by several more years. In fact, this is the first generation of Americans predicted to have a shorter lifespan than the previous generation.

It is my sincere hope that through the work of Mayor Bloomberg and other weight loss leaders including myself, people will become educated about obesity and the serious health risk factors involved.


Soy Surprise: Ginger Fruit Yogurt

Do you find it hard to get the low-fat protein you need in the morning and satisfy your sweet tooth?

Soy is the secret ingredient in this delicious, refreshing breakfast recipe–which not only provides protein but also good phytonutrients and fiber.

Ginger Fruit Yogurt

Stir ingredients together in a mixing bowl till well blended. Refrigerate at least 30 minutes before serving.

Yield: one 180-calore serving

15-ounce container plain soy yogurt

1/2 cup diced frut (apples, bananas, peaches, strawberries, blueberries, whatever is fresh and in season!)

2-3 packets of Splenda or other non-sugar sweetener as needed

1/2 teaspoon vanilla extract

1/2 teaspoon ground ginger

Get Answers to your Biggest Questions about Weight Loss

Tune In Live Today With  Dr. Howard Shapiro 
We’re killing ourselves with obesity & Type 2 Diabetes, both of which are preventable. Join host Tara Marie and Dr. Howard Shapiro, to learn about his Picture Perfect Weight Loss plan–the visual program to lose weight & regain your health once and for all.
Thursday, February 28th
2-3 PM Eastern Time
Click here to listen live or access an archive of the show:
Call in with your questions: 800-555-5453

Enjoy Your Valentine’s Treats

Keep the romance and lose half the calories with these yummy substitutions on Valentine’s Day. 

Valentine’s Day is sure to be filled with delicious and highly caloric dishes and sweets. Chocolates truffles and five-course dinners can wreak havoc on your diet, but if you have the right guide, you can be mindful of what to give, what to eat and what to avoid.

For example, just eight chocolate truffles can have 560 calories, but for the same delectable taste, you can eat eight chocolate-covered strawberries for only 240 calories.

If your’e going out to a restaurant to celebrate and want to indulge in dessert, you can! Just stick to a smaller portion. Keep in mind that one 4-ounce slice of chocolate layer cake and one 4-ounce slice of lemon tart both contain just 480 calories.

Or, skip the restaurant dessert and save the treats for your Valentine back at home. Satisfy your sweet tooth by enjoying healthier chocolates such as Dark or Milk Chocolate Kisses, Tootsie Pops or Raisinetes. Make a delicious frozen yogurt dessert before you go out and keep it in the freezer until you get home, or heat things up next to the fire with a mug of hot cocoa.

By substituting these chocolate sweets for richer candies or desserts, you could cut out more than 450 calories.

Still the same romance, only half the calories. 

Ah, Nuts!




A recent weight loss trial performed on 65 overweight adults replaced half the participants’ complex carbohydrate foods (starch) with an equal-calorie amount of nuts. The result? The nut group lost a greater fat mass (30% vs. 20%) and more pounds around the waist (14% vs. 9%). Further studies have shown that adding nuts to a healthy diet does not result in weight gain. Researchers asked people to add 2 ounces of nuts (approx. 360 calories) to their daily diet. After 10 weeks, the subjects did not gain weight or increase their body fat. Also, participants did not increase their total calorie intake, suggesting that the nuts naturally replaced other foods in the diet.

Raw nuts (no added oils) and Soy nuts are an even better choice for weight loss (higher in protein and fiber, and lower in fat and calories), but any kind of nut is superior to crackers, pretzels, etc. (refined carbohydrates).

Pumpkin Pie Pudding

Want to have your cake (or pie) and eat it too? This recipe for Pumpkin Pie Pudding affords you all the flavor and richness of pumpkin pie, minus the sugar and fat. It’s very quick and easy to prepare, and requires no cooking skills or fancy equipment—just a bowl and a spoon! Pumpkin also happens to be an excellent source of fiber and beta-carotene, so this dessert is actually good for you! Enjoy!

1-15oz. can pumpkin
1-1oz. package sugar-free instant vanilla pudding
¾ cup water
1 Tbsp. brandy or rum (optional)
1 tsp. cinnamon
½ tsp. pumpkin pie spice
¼ tsp. salt
mint leaves and dollop of whipped topping for garnish, if desire

Combine all ingredients (except garnish) in a mixing bowl and beat for about 1 minute, or until smooth and well-blended. Spoon into dessert dishes and refrigerate at least 30 minutes before serving. Garnish with mint leaves and whipped topping, if desired.

Yield: 4 servings
Per serving:
65 calories, no added fat or sugar, 5gms. fiber


1 slice pumpkin pie
390 calories, 17grams of fat



Hello. I’m Dr. Howard Shapiro.

When I first came to NY about 30 years ago, I had a vision to create the most thorough, cutting edge integrated medical practice of its time—to help my patients achieve healthy weight control and life long wellness. And that includes tackling diabetes prevention and childhood obesity.

As a trained MD., Osteopath and weight loss specialist, and with my team of nutritionist, psychologist, physical therapist and exercise trainers, we look at the whole body, not just the symptoms. Having an integrated medical practice allows us to customize a program to fit your needs.

I’ve had the honor of working with many wonderful patients over the years, including some celebrities and New York’s Police and Fire Department. We’ve helped New York’s bravest and finest lose over 2,500 pounds, and we’re still going!

I’m also the author of a best-selling book series called Picture Perfect Weight Loss, which illustrates my Food Awareness Training method with visual demonstrations, and explains my philosophy that you’re never on a diet, your participating in an ongoing process of learning to make satisfying, healthy food choices.

This blog is dedicated to sharing what I’ve learned about helping people develop a healthy relationship with food.  It will be full of food comparisons, tips and techniques for how to eat and loose weight, including food shopping, eating out, recipes and more.

Please comment and contact us for information about a personalized health or weight loss plan.

Beware the 100 Calorie Snack Pack

New Year’s Tip:  Fruit VS 100 Calorie Snack Packs

By now you have probably seen 100-calorie bags of cookies, mini-muffins, crackers, candy bites, etc. and wondered whether these are “allowable” treats. At first glance, these packs seem like an answer to every dieters prayers: the yumminess of goodies for only 100 calories and no need to worry about portion control—it’s done for you! If you had a regular box of cookies at home, it would be easy to eat half the box, and that would cost you at least 1,000 calories. Isn’t that a 900 calories savings? Yes, but while you’re probably  not eating cookies on a regular basis now, the 100 calorie packs could easily become part of your eating routine. Over time, this additional 100 calories translates into almost one  pound a month or 12 pounds a year.

Choose a piece of fresh fruit full of healthy vitamins and antioxidants every other day instead, and quickly cut those daily snack calories in half!