The Today Show’s Joy Bauer

If you’re a Today Show devotee, then you must know the nutrition and health expert Joy Bauer who is A. Cute as a button and B. An information-packed guru on all things wellness. Bauer’s line, Nourish Snacks, has (more quickly than we like to admit) circulated and diminished here in The New Potato offices, and is a testament to her mindset of snacking mindfully, and eating mindfully in general. With it being the first week of fall, we plugged Bauer for favorite workouts, quick weight-loss tips and skincare go-tos…

From start to finish, what would be your ideal food day?

I’d start the day with a cup of black coffee and an egg white omelet stuffed with every veggie under the sun. For lunch, I’d order up a salad with the works. Dinner would be turkey tacos with lettuce, tomato, avocado, lime, seasoned black beans, a glass of red wine, and admittedly, a bowl of melty vanilla ice cream.

How do you practice beauty from the inside out? 

I follow a 90/10 food philosophy. I go out of my way to eat healthy 90% of the time and allow for 10% wiggle room. In terms of working out, I aim for seven days a week – only because I know I’ll only get to five. I aim high to give myself a buffer!

You are in the business of healthy snacking. What’s your guide to snacking mindfully? 

I have three snack rules:

1. Cap it at 200 calories.

2. Ensure it has either protein or fiber – these things will give you more staying power.

3. Choose ingredients that provide perks (i.e., yogurt contains bone-strengthening calcium, and cocoa-dusted almonds provide brain-boosting flavanols, protein, fiber and healthy fats)

What foods give you the most energy?

Fiber and protein help to steady your blood sugars, which in turn can sustain your energy level. Greek yogurt, roasted chickpeas, nuts and seeds are all great picks. And of course, caffeine is a great pick-me-up. You can go for coffee (about 100 milligrams caffeine per cup) or try green or black tea (about 40 milligrams caffeine per cup). I like to make a Mango Green Tea Smoothie in the afternoon when I need a jolt—it packs protein, fiber and caffeine all in one beverage…home run.

Which foods are best for your skin? 

Think bright orange and green produce – these foods are rich in beta-carotene, which is like nature’s exfoliant. Munch on carrots, sweet potato, pumpkin, spinach, Swiss chard and kale.

Which drinks are best and worst for your skin? 

The worst? Soda by a landslide. The best? Nothing beats water, but for a delicious beverage packed with ingredients that benefit your skin, hair and nails, try my Pretty Potion, made with spinach, berries, banana and chia seeds.

What are your morning and nightly beauty routines?

At night, I use La Mer Cream and every once in a while the La Mer face mask. I also like Tula eye cream. I’m madly in love with my Sonicare electric toothbrush and Tom’s Whole Care Peppermint toothpaste. I like Burberry Brit perfume and Drybar Dry Shampoo. At any given time I have a collection of MAC lipsticks in a basket that I like to mix and match (I’m a blender). And I can’t live without Neutrogena makeup remover cloths – a necessity for TV makeup!

How do you eat out while also keeping it healthy?

It’s pretty simple—restaurant menus almost always have a few healthy options, and chefs tend to be accommodating with a special request here and there. Here’s my overall strategy: I pick one thing I want to splurge on. I have a major sweet tooth, so I’ll typically order fish or chicken with lots of veggies, skip the bread and starch, and if I feel like it, enjoy a dessert at the end.

What are the best breakfasts for energy and staying fuller longer? 

Breakfasts that have ample protein can help to boost your metabolism, wake up your brain cells, and sustain your AM energy. Go for a Greek yogurt with fruit, eggs on a whole grain toasted English muffin, or even leftover chicken stir-fry from dinner. And definitely try my Protein Pancakes made with oats, egg whites, vanilla and cinnamon.

A few tips for if you want to lose a little weight…

1. Drink two glasses of water before each meal.

2. Start dinner with a vegetable first course (anything goes, like a salad with light dressing, cucumber slices, or handful of cherry tomatoes). Between the fiber and the water content it’ll start to fill you up so you’re less likely to overeat in the evening (which tends to be our weak spot).

3. Keep an emergency snack in your bag so you don’t fall prey to the vending machine or coffee shop pastries. In my bag, you’ll always find at least two portion controlled snacks.

The workouts you’re obsessed with right now…

It sounds so boring, but I’m obsessed with walking – and multi-tasking while I move. I’ve become a pro at balancing my laptop on the treadmill so I can respond to emails and read the latest studies. If I get too ambitious and exceed 4.5 mph though, my typing skills start to suffer (I’ve sent some pretty ridiculous emails!).

What diets do you like? Which do you find overrated? Why?

I like them all and here’s why: If a specific plan can enable someone to eat less junk and feel better about themselves, it’s a success. At the end of the day, the best diet plan is the one you can personally stick with. There’s not a one-size-fits-all plan.

Do you have a few go-to weeknight recipes that are healthy each in 3 easy steps? What are they? 

My slimmed-down Grilled Chicken Parmesan is super easy and shaves about 750 calories off the traditional Italian favorite. Spinach Taco Burgers are a quick and delicious way to up the nutrient quotient of your average burger. I also love eggs for dinner. Try my simple Red Pepper, Chard and Feta Frittata.

What are your favorite cities for food? What restaurants do you go to in each?

I love Justine’s in Austin and Zuma for Sunday brunch in Miami. In New York – Ladurée, Gemma, and Diner in Williamsburg. In LA, I love Gracias Madre, Cafe Gratitude, Urth Caffe, and Lemonade in Venice. And then there’s The Bauer Bistro (aka my kitchen!) in Westchester, New York. Food’s my thing, so I could go on and on!

In the same vein as what is the new black in fashion, what’s the new potato in terms of healthy eating?

Spiralized veggies! You can make noodles out of zucchini, beets, carrots (and so many other produce superstars) using a spiralizer. You get a big mound of pasta that’s low-cal, low-carb and packed with nutrition.

*Joy Bauer, photographed at Ladurée in New York, NY by Danielle Kosann. Joy wears an Ann Taylor blouse and Hermés belt. 

Are you a Today Show fan? Katie Couric talked to us about good content. She also drove our Uber. Ready to spiralize? Check out these recipes