Your Holiday Guide to healthy eating.

What will you do to stay healthy this holiday season?

It is the season of Christmas parties whether at work or at home and of course ringing in the new years. All of these events are usually accompanied with great food, great friends, family and alcohol. If the thought of all the drinking and eating of the holiday season stresses you out, don't let it. Hopefully by now we have all started a healthy routine that will carry us not just through the holidays but through the rest of the year as well. If you have not started a healthy regiment there is no time like the present. Healthy lifestyle practices should not be abandoned or forgotten because we get caught up in the spirit of the holiday season. In fact it should be revisited and renewed. Look at what you are doing or not doing now and set some realistic goals in place for the coming year.

For the most part we know what to do to improve our health: eat more fruits and vegetables, eat less processed products, drink plenty of water, and limit sugary drinks and sodas and exercise. With countless number of treats and our hectic holiday schedule, this can become challenging during the holiday season.

Do not despair. Follow these simple tips to continue eating healthy, get some physical activity in and reduce extra stress.

1. Do not show up to any event hungry, if you are attending a holiday party it is wise to eat a small well balance meal prior to arrival. Hunger leads to over-indulging.

2. Drink wine and other alcoholic beverages in small amounts. We all know alcohol is loaded with calories so limit your intake.

3. Replace traditional ingredients like white sugar with more natural ingredients like raw cane sugar (brown sugar), honey, maple or brown rice syrup or use apple sauce, bananas, and even 100% natural juices to add flavor to treats without the sugar.

4. Nix the margarine, and the butter use natural oils such as olive, sunflower, canola or another vegetable variety in moderation.

5. Try new and healthier recipes for your main courses and treats. Visit websites like: www.bhg.com/recipes/ , www.foodandwine.com/cooking_guides/healthy or www.foodnetwork.com/healthy-eating.

6. Take advantage of winter activities such as ice skating, sledding, building a snowman with children or other family members or taking a walk in the brisk air.

7. Indulgence in small amounts is fine. Savor every meal and every treat in moderation.

8. Remember what the holiday is all about, sharing with family and friends don’t let the stress of hectic schedules, and counting calories make you lose sight of all the things you have to celebrate and be thankful for.

9. Plan ahead. Planning will help avoid unnecessary stress, which can lead to overeating and indulging in unhealthy foods.

10. Hydrate every day with water, dehydration can cause headaches, and tiredness. Drinking up to 8 glasses will keep you energized and focus on all your holiday activities.

Whole Body Nutrition wishes everyone a happy, healthy and safe holiday season!

Whole Body Nutrition: The Turkey Edition

It’s that time of year again! The time when we look forward to seeing friends, family and loved ones we haven’t seen in a while. The time of year when turkey carving becomes an art form and all we think about is how good everything looks and how good it will all taste.  It’s Thanksgiving.  The holidays are one of my favorite times of year but for some it could be a very stressful time and we all know stress either makes us eat too much or not at all.  This Thanksgiving my best advice is to take it easy, relax and enjoy your time with your loved ones.  Eat what you shall, drink as you will and be merry.  This is all possible if we remember to eat small portions. Choosing a smaller portion at the dinner table this Thanksgiving will leave room for the foods that really make our mouths water.  There is no need to suffer yourself and eat only the salad or the vegetables enjoy everything you desire on the table by not overdoing it. 

The majority of the foods we eat this Thanksgiving will be loaded with calories, candied yams, apple and pumpkin pie, stuffing, cranberry sauce, I could go on but we all know what a Thanksgiving feast looks like.  Don’t take away from your holiday experience by stressing over calories and putting on a few extra pounds because of all the foods you will eat.  This is not the time to count calories a process that could prove to be very stressful at this point, practice restraint instead.  There will be lots of leftover for seconds so don’t try to eat everything at the first sitting.  Another great way to not be consumed with guilt after a Thanksgiving meal is to take a walk. Gather the loved ones or the children after everyone is done eating and go for a stroll. This time of year is beautiful. Weather is brisk and perfect for a short walk. I know most of us will plop on the chair in front of the television but challenge yourself to do something different with your family this year. It could be as simple as turning on the music and dancing together.

Remember change starts with us, and the more we get use to the idea of challenging and changing the norm the better we become at managing our daily lifestyles and habits.

If all else fails and none of this advice seems logical with a 20lb roasted turkey in front of you, remember you have 5 weeks to prepare for the Christmas holiday where this scene may be repeated again, so hit the tracks or the treadmill running. Start a workout regiment to take you through the holidays and continue to practice healthy eating habits by eating smaller portions, eating rich, sugary and fatty foods in moderation and keep a positive attitude.

High Fructose Corn Syrup is not sugar.

I saw a commercial on television promoting high fructose corn syrup as sugar, no different from regular cane sugar. I thought for a moment "Hey that's not what I learned in experimental foods."


High Fructose Corn Syrup (HFCS) is basically corn that has been processed into cornstarch which is then used to produce syrup that is cheaper and sweeter than regular table sugar. Regular cane sugar is essentially pure sucrose a combination of glucose and fructose. HFCS is pure glucose there is no naturally occurring fructose in corn. To produce HFCS the glucose is broken down to produce fructose by adding various enzymes, a bit too technical to explain. The main point is after the glucose in HFCS is broken down it yields a 90% fructose level....a lot more concentrated sweetness than that of regular table sugar.

High Fructose Corn Syrup is used in food production instead of regular table sugar because it is cheaper, easier to process, dissolves better than regular table sugar, it’s a lot sweeter and it acts as a preservative extending the shelf life of processed foods. Major health concerns associated with the use of high fructose corn syrup are obesity and mercury. High fructose corn syrup has been linked to the rise in obesity and rightfully so. It is virtually impossible to limit the consumption of this ingredient because it is found in just about everything these days. Traces of mercury found in products made with high fructose corn syrup may be a result of the sodium hydroxide and hydrochloric acid used to manufacture high fructose corn syrup according to researchers.

What does this all means to you?

High Fructose Corn Syrup is a main staple in processed foods, soft drinks, artificially flavored juices, snack and even foods we eat at restaurants. HFCS is a problem for consumers because of how much of it we are consuming. Because of its high sugar content once we ingest it the sugar our bodies don't use often get stored as fat. Stored fat leads to obesity, as well as fatty livers. The ones in favor of HFCS will try to tell you that there is no difference between it and regular table sugar. Though they are comparable chemically once ingested the way our bodies process them are different. Researchers at Princeton University found that there is a correlation between HFCS and fat deposits in the liver of mice. The beverage industry however counters that by saying there is no major difference and using regular table sugar will yield the same results.
The problem is we do not use regular table sugar as often as high fructose corn syrup and regular table sugar is not found in essentially 80-90% of the foods we eat.

What you can do to limit your intake of High Fructose Corn Syrup.

Limit intake of process foods, soft drinks, and other artificially flavored juices and foods.

Cook using natural ingredients. Make natural juices and teas sweetened with brown sugar or regular table sugar. Drink more water to limit intake of juices and soft drinks. Read your foods labels and choose foods containing natural ingredients. Keep in mind that what is natural to the food industry may not be natural to you. If you are a parent avoid giving children soft drinks and other high sugar beverages. It will be challenging trying to eliminate high fructose corn syrup from your diet because it is in practically everything. You can however limit the amount consumed daily by just being more aware of what you are eating and avoiding those foods with High Fructose Corn Syrup in its list of ingredients.

Is it a fad or can dieting really work for you?

As a nutritionist I do not recommend dieting to anyone. The best way to lose weight and keep it off is to change lifestyle practices by learning how to eat healthy and being physically active on a consistent basis.  But that is my philosophy, the truth is most of us have an idea of how to lose weight we just are not willing to commit to it long term. Fad diets allow you to commit long enough to see results, unfortunately results are short lived and you gain all the weight back plus more once the diet ends.  It does not always have to be that way. Dieting is about discipline. If you diet and are successful it was probably because you practiced discipline. Most people fail at dieting because they lose the discipline and the motivation it took to lose 20lbs and revert back to old habits. Back to what they know and what is comfortable for them.  The other truth is most diets are so rigid and far removed from our normal eating patterns they become unrealistic and hard to maintain.

Take the south beach diet for example. The first week of dieting can be ridiculously hard if not impossible if carbohydrates are your main source of calories.  This diet asks that you remove all sources of starches from your diet including starchy vegetables and fruits for a whole week. On one hand limiting starches help reduce calories but completely removing them for a whole week can lead to health risk such as a drop in blood sugar levels also known as ketoacidosis.  Ketoacidosis is the build up of ketone (caused by the break down of fat) and acid in your body due to limited intake of sugar or foods such as carbohydrates that break down into sugar.  Remember sugar is energy, and we need it to perform work and feed our brains. After week one you are allowed to incorporate some carbohydrates back into your diets but they are still very limited. The last phase of the south beach diet has your total carbohydrate intake for the day at about 28% when the normal recommendations are 45-65%. If you keep the weight off you stay at 28% intake for carbohydrates but if you lose weight then you repeat the process all over again. 

This brings me back to the question can dieting really work for you.  The answer is no.  Diets are quick fixes, and even though some are better than others they can all pose serious health risk if you remain on them for very long periods.  Our bodies need carbohydrates, protein, and fats for a reason. Limiting or removing any one of these essential nutrients for long periods of time can cause us to develop health problems that did not exist before.

I say give up the sad love affair you have with dieting. It’s great in the beginning because the weight comes off easily, but once it's over you become disillusioned, and return to your old habits again. The weight returns with an extra 10lbs that wasn't there before.  Let dieting go and learn how to live healthy.  Find a good nutritionist who is willing to work with you not someone who wants to put you on a diet. Read a book about nutrition, healthy eating or changing unhealthy habits. Don't wait for others to motivate you, be your own cheerleader. Find a reason to make the changes if that's what you need and go for it. If you have to have a shared experience communicate with your co-workers, friends, family and neighbors, find out what they are doing and join in.

Eat Right! Right Now!

Finally, summer is here for those of us who do not reside in places where the sun is always shining. Hopefully by now we have all gotten our summer bodies in check. To be honest I tried but I am not completely there and if you are not close or completely there either don’t panic. Summer is a great time of year because it's hot, and when it's hot most of us eat less and we eat lighter. There is still time to improve on yourself and your quest to live a healthier life.

To cool down on those hot summer days try unsweetened ice tea. I recently started drinking unsweetened flavored ice tea and I'm finding that I don't miss the sugar. Try teas with natural fruit flavorings like pomegranate, peach, jasmine or passion fruits. Freshly made lemonade with a touch of mint is also a great thirst quencher with very little calories. Frozen fruit smoothies are a great cool me down, so are yogurts fresh chilled fruits and even ice cream. Eat ice cream and other naturally fatty and sweet foods in moderation. Do not eat them daily. Frozen fruit bars and ice pops made with 100% fruits juices are also delicious summer treats. Water, drink plenty of it. Water is one of the best ways to quench thirst and cool down in the heat.

For meals that are satisfying and don't require hours over a hot stove get creative. Try cold crisp salads with a protein source such as baked fish, chicken breast, and eggs cooked beans or cheese on top. Stir fry boneless chicken breast with vegetables. Put your grill to use. Grilling is a great way to reduce fat from meats; it is also an opportunity for you to increase your vegetable intake. Grilled vegetables are delicious and easy to prepare and they make a great side dish to any protein selection. Whole grain pasta salads are more than just a side dish, toss in cooked shrimps, crab meat or grilled chicken and you have a tasty meal that takes less than 30 minutes to prepare.


If exercising outdoor becomes harder due to the heat then change your workout schedule. Choose to workout earlier in the morning when it is not as hot, or later in the evening when the sun goes down. This would also be a great time to join a gym, or invest in a workout video that can be done in the comfort of your home. Stay cool in the pool. Swimming or playing in the pool for 30 minutes or more will keep you cool and help you stay active in the heat.


The weather good or bad is no excuse to not stay motivated and dedicated to your quest for a healthier lifestyle. Lets begin to limit our excuses and stay focused on the task at hand, living our best lives possible.

Stress and Emotional Eating

Stress can be defined as the body's natural physiological response to situations or stimulus, which are perceived as "dangerous". Stress can affect anyone at anytime. Stress can be triggered by changes in our daily lives such as a job change, moving to another city, losing friends or family members, or just being overworked and burdened with the activities of every day life. Whatever the cause it is important that we understand the relationship between stress and unhealthy eating habits.

Unresolved stress can lead to depression and anxiety. Depression, Anxiety and Stress can all lead to us having an emotional dependence on foods. Emotional eating becomes a factor when we use foods to comfort ourselves instead of dealing with the actual triggers causing our anxieties, stress or depression. Emotional eating leads to overeating, which in turn leads to further weight gain and more stress. The first step in the battle of the bulge is to recognize what you eat, and when and why you that particular food.

If you reach for food when you are stressed then consider doing the following:

Keep a journal. Begin documenting everything you eat, the time you ate it, where you ate it and how you were feeling at that time. This will help you identify any stress, negative thoughts or emotions that lead to you eating the way you did.

Identify eating patterns directly related to stress, or emotional eating. Do you overeat after a stressful day at work, do you plop yourself in front of the television with food to watch your favorites show. If you recognize these triggers you can then begin to resolve them. Instead of going straight home from work after a stressful day, go for a brisk walk or a jog. Sign up for a dance or an art class, something you enjoy doing that will help you unwind and relieve some of the stress. Switching up your daily routine is also an effective way of dealing with stress.

Remove unhealthy foods from your home and avoid purchasing unhealthy foods when out or at work. Be prepared, if work is your biggest stress factor then that is where you will consume the most foods. Having healthy snack options at work becomes imperative. Purchase healthy snacks in advance measure them out based on serving suggestions from the label and keep them readily available at your desk. The same applies to the home. Avoid having foods around that are not beneficial to your health and your body.

Exercise. I cannot stress enough the importance of exercising not just for weight loss, or weight management but also for our emotional well-being. Exercising releases hormones that make us feel good. It’s also a great way to clear the mind of stress and worry.

Being tempted to eat certain foods due to stress is perfectly normal. Learning how to manage the temptation can be daunting but it is attainable. Start with small goals and take it one day at a time. Remember you are learning to undo something that have been ingrained in your daily routine for a very long time, understanding that there is no quick fix will help you stay motivated for the long run.

Treat your mind then the body will begin to heal! That’s the whole body concept.

Exercising for your health and longevity

Do you exercise? If yes great, keep it up. If your answer is no then ask yourself “why not”?
Research has shown over and over again that a successful weight loss plan is one that incorporates exercising along with a modified diet. Exercising along with healthy eating is a more efficient and reliable way to lose and control your weight. Remember everything we eat contains calories and calories translate into energy for our bodies to use. Everything we do with our bodies require energy, if we are not using the energy food supplies for our bodies we are storing them as fat. Exercising is a great way to burn the excess calories we take in daily. If you are trying to lose weight start with your eating habits first. Begin taking note of what you are eating, how much you are eating and why you are eating the way you are. Once you begin to take note of your diet, the process of modification can begin. Maybe it’s as simple for you as limiting or removing sugary drinks including sodas from your diet, or eating smaller portions of starches, whatever it is begin that process then move into exercising. Though some studies show that weight loss can occur with either modification to unhealthy eating habits, or an increase in activities the experts all agree that the two concepts work better as a pair and results last longer.

Other benefits of exercising:
1. One of my favorite reasons to exercise is relieving stress. Exercising helps us feel better, and look better. When we feel better as individuals we have a more positive outlook and is therefore able to deal with stress a lot better. Limiting stress also limits eating for comfort.
2. Regular exercise helps reduce your risk for high blood pressure, heart disease and stroke. If you have high blood pressure exercising helps control and may even lower your blood pressure. Exercising improves your heart overall health and increase your heart working ability.
3. Exercising reduces fat, and can help to reduce and control the effects of type 2 diabetes.
4. Other benefits of exercising include increasing bones mass, treatment and prevention of back and joint pains and building strength and endurance.

Things to remember:
1. If you are already exercising make sure to switch up your routine. Our body easily becomes conditioned to routine activity. If you are walking a mile gage yourself, increase your pace and the number of miles you walk each week. Doing the same activity over and over again can cause you to stop the weight loss progress or slow it down. Continue to challenge yourself weekly or as it is fitting for you to do so.
2. Not yet working out thinking about it, start off slow. One of the easiest way to begin a regular exercise regiment is to do something you enjoy doing. It could be going for a 15 minute jog, walking for 30 minutes, dancing to your favorite songs as long as it gets your heart pumping and your breathing is increased it is physical activity.
3. To prevent injury start and end all workout with at least 10 minutes of stretching.

Exercising is one of the best ways to relieve stress, keep your heart healthy and lose weight. What are you waiting for? Get Moving!!

FATS: Part 2(The truth about low fat and fat free foods)

So I mentioned in my previous post how supermarkets and food makers are still marketing low fat and fat free items as a healthier alternative to higher fat products or foods with their natural fat content. If you are trying to lose weight and live a healthier lifestyle my advice would be to thread lightly when it comes to consuming products made with less calories because sugar or fat has been removed. Most whole foods should have some fat and some sugar in it. As I mentioned before fats are just as important in our diets as are protein and carbohydrates. The problem is usually the source of fat and how much we take in on a daily basis.

Low fat and fat free does not mean HEALTHY.

Fats are not bad for you, but fat free and low fat may be. The reason being we tend to over eat a particular food if we think it's healthier. When the whole concept of fat free diet came on the scene in the late 80s every one that wanted to lose weight jumped on the bandwagon. It was advertised to sound like as long as fat was missing the pounds would miraculously fall off. So we ate and ate only to find out years later that we were still indeed fat and gaining even more weight on top of what was already there. It happened because fats were replaced with sugars or as they like to call them carbohydrate additives. So instead of learning how to balance our daily food intake, we learned how to add more sugar to a diet that was already filled with refined carbohydrates (which is basically sugar in the form of a starch).

Next time you visit your local grocery store do a cross comparison. Compare the calorie content of a regular 8oz cup of yogurt to that of a fat free or low fat kind. Look at the ingredients, and the sugar contents. You will find that the two products are very similar in calorie content and that shouldn't be. Low fat or fat free should have a lot less calories than a regular cup of yogurt made with whole milk. That is not usually the case because the fat has been replaced with carbohydrates. Carbohydrates break down into sugar once digested and sugar amounts to calories. Empty calories. Another reason why these products are not the healthiest is, once you have altered a food you have also altered the nutrient content of that food. Removing fats from foods decrease the absorption of other nutrients. Nutrients like fat soluble vitamins, calcium and even protein all of which are important for proper functioning of our bodies systems.

Learn your foods, as consumers you should know what you are eating. One of the easiest ways to begin this process is to read food labels. Foods with all their natural ingredient and nutrients and have not been altered in any form are what we should all aim for.

FATS: Part 1

When it comes to healthy eating and the proper intake of fats the debate rages on. In the 90s the big trend was low fat and fat free and practically everyone trying to lose weight went for it. While browsing the supermarket the other day I realized that fat free and low fat items are still very prominent and are still being marketed to consumers as a healthier alternative to foods containing regular amounts of fats or higher fat content. Part one of this segment will focus on Fats and the importance of them in our diets. Part 2 will follow shortly and will focus on the truth about fat free and low fat foods.

Every thing we eat has some importance in our lives even FATS. It is when we are eating in excess that we encounter problems and ailments that debilitates us.
Fats are one of three nutrients used by the body as an energy source protein and carbohydrates are the other two. Fats are also important for the absorption of fat-soluble vitamins like vitamin A, D, E and K, and should comprise 20 to 30 percent of your daily dietary intake. Some health professionals will recommend as low as 10 to 15 percent.

What’s wrong with eating foods with its natural fat content? The answer is simple there is nothing wrong with eating foods that contain fats, but there is a problem with eating too many fats and eating too many of the wrong fats especially if you already have health problems associated with a high fat diet such as high cholesterol, heart disease and kidney disease among others. There are fats that are beneficial to your health and there are fats that are disadvantageous. For example trans-fats found in margarine, fast foods, deep fried and most process foods are said to raise total cholesterol and contribute to heart disease. Saturated fats found in dairy products, butter, heavy creams, meats and plant sources such as coconut and palm oil are high in cholesterol and can also contribute to heart disease.

Fats that are beneficial to your health are those found in foods such as coldwater fish, plant base oils that don’t thicken when cooled, nuts and seeds. Fats found in coldwater fish are known as Omega-3 fatty acids and they are prevalent in salmon, mackerel, herring flaxseeds and walnuts. Poly and Monounsaturated fats are two other fat source that offer health benefits and they are found in plant base oils such as olive oil, safflower oil, peanut oil, avocados, nuts and seeds. These fats promote heart health, and help maintain healthy cholesterol levels.

In your attempts to eat healthy you do not need to eliminate all fats from your diet. Use the healthier types in moderation along with a diet rich in fruits, vegetables and whole grains.

SUMMARY
Consume less than 10% of your fats from saturated fat sources and even less from trans-fat sources.
Keep total fat intake between 20 to 30% percent.
Try to consume less than 300mg of cholesterol daily (that’s about 1 and ½ egg scrambled)
Bake or grill meats instead of frying.
Choose healthy fats like olive oils, peanut oils and not plastic fats such as margarine
Limit dairy food intake to 3 servings daily (8oz of whole milk, 1oz cheese and a 8oz container of plain yogurt is approximately 3 servings and total 90.5mg of cholesterol for a whole day) lower if you choose the low fat versions of these foods.

Portion Size Vs. Serving Size

Portions and Servings can be confusing to the average person trying to change their eating habits and lose weight. On one hand the food pyramid says we should eat 6 servings(the same as 6oz) of carbohydrates(breads, rice, cereals, pasta etc) daily but it neglects to illustrate how much 6 servings actually is. A nutritionist will focus on how much is on your plate and tell you to eat smaller portions. A good nutritionist will demonstrate to you what an actual portion looks like. But, what if you have never seen the food pyramid or have never visited a nutritionist. How do you distinguish between a portion and a serving? The two terms are more similar than they are different because a portion is actually what makes up a serving. I will define both based on how they are used in relation to eating healthy.

A portion size is the amount of food that is on your plate. It is the amount of food that you will consume in one sitting.

A serving size is the recommended amount of food based on the food guide pyramid that you should consume throughout an entire day.

Both portions and servings help to determine how many calories, and nutrients, we consume daily and if followed properly portion sizes and serving sizes will help us maintain a healthy balanced diet.

Servings are easy to determine if we follow the food guide pyramid recommendations which can be found at www.mypyramid.gov. Once you know how many servings of a food you are to eat, knowing how much of that food takes some educating. The easiest way to figure out portions is to measure your foods. If you are unable to measure, knowing that 1/2 cup cooked rice, pasta, mash potato and hot cereals account for one serving of a starch (carbohydrate) can be beneficial. I often encourage clients to purchase measuring cups and begin measuring foods to get an idea of what a cup looks like or what a 1/2 cup looks like. Once you have the measurements down you can then begin to visualize and know when you have too much of one food or not enough of another on your plate.

Why Cook?

I saw an advertisement not too long ago with this same question. Why Cook? The advertisement was in reference to a web site that lists various restaurants in your town or city where you can order breakfast, lunch, or dinner instead of cooking. My first thought was "WOW" how clever. My second thought was wow how convenient. But, restaurants are in the business of making money and having convenient, delicious, unhealthy foods available to you at a low cost make them money because we are not doing exactly that cooking?

Our lives are consumed with meetings, football practice, homework and such it’s a wonder we find time to eat. However, we do eat and most of the time we are eating what someone else has prepared for us. So, here you have a business idea ready to capitalize on our inability to plan and manage our time well enough so that at least 12 of our meals a week are being prepared by us. Think about it. How many meals do you actually prepare and consume at home. With 7 days in week and 3 meals a day we should all say 21 right? Truth is most will say 5. Sometimes breakfasts or dinners are the only meals being prepared at home. So I thought why cook? How do you convince someone who has a busy life like myself to cook?

My advice would be; cook because it gives you more control. Control over what goes into your foods, how your foods are prepared and ultimately control over what you are eating. It is one of the first steps needed to achieve a healthier lifestyle.

If you cannot cook, learn how. The Internet is an amazing tool we all should have access to in our homes, start there. Learn simple easy recipes online; gather recipes and preparation ideas from moms, aunts, and dads, friend’s even co-workers. Cooking should be an experience and most of us learn how to cook by experiment. I had a girlfriend in college who had no idea how to heat oil. No longer at home with mom and no longer on the college meal plan she had to learn how to feed herself. She did so by experimenting, putting different flavors together and inquiring with friends who knew how to cook. Today my friend is a great cook. Remember if you start off learning how to cook healthy meals then eating healthy won't take much of an effort.

Before we give into convenience we should always assess the benefits of doing what is not considered convenient, especially when it is relating to our health. Happy cooking everyone!!

(have a healthy recipe idea, share them here)

Overcoming Cravings

It is natural for all of us to crave certain foods every now and then. Food cravings are the desire we have for a particular food. We usually crave these foods because they bring us pleasure or comfort in some way. However, while it is possible to crave healthy foods, most of the foods we crave are usually nutrient dense, high in sugars, fats and overall calories.

We may never fully get over our cravings for certain foods but we can definitely learn how to control them. Overcoming our cravings for unhealthy foods require that we have a healthy consistent diet. You can start now by taking these small life changing steps.

The first one is eat regular meals. Eating 3 small well balanced meals a day with healthy snacks between will help reduce cravings. Do you ever notice that when you are hungry you want to eat everything deciding on a particular meal become a challenge because everything looks so good? Breakfast, Lunch and Dinner daily will help avoid hunger and decrease cravings for foods that pack on the pounds.

Second rid yourselves or sugary foods. Sugar breaks down very fast once it is in your system and leave you wanting more of it. Always start your day with a high fiber or a high protein meal. Oatmeal, whole grain cereals, yogurt, eggs or egg whites will keep you feeling satiated longer than a sugary cereal, pastries or doughnuts.

Third keep healthy snacks handy. We conditioned ourselves to like unhealthy foods; we can reprogram our minds to like healthier ones by eating more of them.

"Spring" Into A Healthier You!!

Don't forget to spring clean your cupboards, and your fridge!!
AAAAAHHHHHHH spring is fast approaching and many of us will be doing just that spring-cleaning. I love spring!!! Spring is the time of year where we start getting ready for bikini season. It is typical for us to start eating less, eating healthier and exercising more around this time of the year. I often get a new sense of freedom when spring comes. Leaves are returning to the trees, I can now drink cold beverages like healthy shakes, homemade ice teas and lemonade. I can also eat lighter. No more cravings for comfort foods, warming, thick rich foods. Though yummy they tend to pack on the pounds a lot faster than a crispy fresh salad do. So in our preparation for spring lets remember a few things. Spring-cleaning should apply to the foods you have available in your home that is not beneficial to your health.

This spring lets rid our cupboards of the salty snack, the salted seasonings, and all sugary foods and beverages that well, have more calories than they do nutrients. Pack all the unnecessary, unhealthy foods that you house in your pantries and take them to a shelter, or a soup kitchen that feeds the homeless. Trust me they need it more than you do. Start planning for your next grocery trip. The first step is to make a shopping list, make sure this new healthy you shopping list is void of all the things you just removed from your cupboards. Substitute sodas with more water, or a 100% juice drink. Replace sweets, such as cookies and snack cakes with fresh fruits or fruit cups in light syrup. Items such as sugar free Jell-O, Popsicle treats made of fruits or 100% fruit juices are great. Try something different; explore other snack options such as your favorite fruit dried. Purchase frozen berries and make a quick healthy shake when the sweet cravings begin. My favorite is banana, 1/2-cup soymilk and a tsp of honey for taste and one banana.

There are many different food items available to us. Let us all be adventurous and break away from the norm this spring. Challenge yourself to find a new seasoning that is just as tasty as the salted one you currently use. Eat less meat, and drink more water this spring. Buy healthy snacks for home and for work. Having a healthy satisfying snack at work will keep you away from the vending machines and from the convenient stores. Being prepared is only the second phase in your quest for a healthier lifestyle. Let spring be your springboard into making the changes that will impact your health for the rest of you life.

Are you Ready?

The struggle to lose weight is often won by some and lost by many.
Sometimes we set out with unrealistic expectations and give up fast when we do not see the results we are expecting. Weight loss is a struggle no matter how much weight an individual is trying to lose. Whether its 5 pounds or 30 pounds we all struggle with making the necessary changes that will impact our weight and health for the long run.

Are you ready?

Well, are you? Readiness is a major factor in starting weight loss and maintaining it. We all want to lose weight but not many of us are mentally prepared for the challenges we experience during the weight loss process. It is very easy to follow someone else's plan but can you create a plan of your own that works for you. Many of us do not have the time, and most of us are not willing to invest the time needed to learn to eat and live healthy lives. Being ready requires that you have some understanding of foods, weight and healthy lifestyle practices. This knowledge can be gained from conversing with others, reading materials on diet and exercise, speaking with healthcare practitioners like your physician, a nurse or a staff nutritionist.

Are you ready?

Are you ready to change habits? Habits form and stay with us for most of our lives. The saying that old habits die hard is very true. Being successful at losing weight and keeping the weight off require overcoming unhealthy habits and forming healthier ones. Relieving your self of bad habits could be very challenging. Most of the time habits are formed out of routine. It is routine to stop at Dunkin Donuts on your way to the office. It is routine to go to the gym work out for an hour and then grab a hot caramel macchiato from Starbucks on your way home. Part of breaking unhealthy habits is changing up your routine. Identify the things you do out of routine that is not beneficial to your health and find ways to change them.

Get Ready!

Be mentally prepared before you start any diet program. Whether it is one you created or one someone has created for you. If you are not ready within your mind, body and soul success will be short lived. Prep yourself at least a month in advance. Start a journal. Write down your expectations, your goals, time frame and even your doubts. Begin a conversation with yourself about why you want to lose weight and what you are willing to change to have this happen. Be honest with yourself about the process of weight loss. A successful weight loss program takes time and it educates you in the process. That education is important in the long run, it is this new knowledge that will help you keep the weight off for years to come.

First Lady Michelle Obama taking on childhood Obesity!!

I am excited that Mrs. Obama has chosen to champion the issue of childhood obesity. Not just as a Nutritionist but as a mother of children who are average to normal weight and often times get ridiculed for being skinny, bony and so on. In a nation where big, and bigger is now the norm, we have fast lost concept of what normal is. Childhood obesity is not only a problem for children; it is a problem for adults, doctors and teachers alike. Parents have to deal with having an obese child, who may or may not develop diet related diseases at a much earlier age than is expected. It is a fact that obese children are ridiculed more in schools, but that is not the only reason to keep our children's weight within the norm.

According to the CDC 16 %( over 9 million) 6-19 years old are either overweight or obese. In addition to the 16% who are overweight or obese 15% are at risk of becoming overweight (Prevalence of Overweight and Obesity Among Children and Adolescents: United States, 1999-2002"; Oct. 6, 2004). The significance of these numbers will be felt for years to come in these children lives. More than likely they will stay overweight, or obese into adulthood. The impact of this on one's health is reflective of why it is important to combat this epidemic now. High Blood Pressure, Diabetes, High Cholesterol, Heart Disease and even some forms of cancers are risk factors associated with obesity.

Children as young as 8 years are developing health problems such as diabetes, and high blood pressure due to obesity. Do we want to have a nation of children who are diabetic by the age of 16, can we manage the cost of caring for these children once they have developed these complications. The truth is America already has a health care crisis and it will only get worse if we do not start educating and stressing the importance of prevention. The old saying goes "Prevention is better than cure". Preventing childhood obesity now in beneficial for all of us in the long run. Michelle Obama’s fight is one that I gladly embrace. If we can stamp out or decrease the number of incidences of childhood obesity we will decrease the impact of diet related illnesses in our communities.

Diets

What is a diet?

A diet is simply what you eat.
Your diet consists of what foods you eat and how much of these foods you eat. These are the most important aspect of eating healthy. What you eat and how much you eat affect how many calories you take in on a daily basis. You can be eating all the right foods but still take in too many calories because you are eating too much. Understanding food recommendations based on the Food Guide Pyramid (FGP) is imperative in assisting you to strike healthy balance in your daily eating habits.

Foods are not just calories; they provide us with essential nutrients that keep us healthy, vibrant, and energetic. Eating too much from one food group can cause nutrient deficiencies that may lead to health problems. It is important that we have a variety of healthy foods in out diets daily. Variety is truly the spice of life and having a variety of foods in your diet can lead to an exciting rediscovery of eating healthy.

So the next time you think about dieting think about this. How will dieting affect the way I eat over all. Will I return to my usual habits (my current diet) once I am through dieting. Am I learning healthier eating habits from this diet or am I simply altering what I currently do to fit someone else’s model. Start breaking down the pros and the cons before you fall into another fad diet. Learn your basics needs based on how you already eat and work from there. Learn how to modify your eating habits based on what you are already eating, what you like to eat, and what you should have in your DIET daily.

Whole Body Nutrition

I created this blog as a result of my frustration in the nutrition and health community. I wanted to create a space where those who struggle to eat right, and live healthy lives can share, and learn. There are so much information circulating about diet, nutrition and health in general that one wonders which do I choose, whom shall I follow. Maybe I'll do a south beach type diet, or maybe I will do one of those fast food type diets I keep hearing about. Its apparent that all the advices that pop up on news reports, talk shows, blogs and such are not all working because Americans continue to lead in the race of "who can gain the most weight". Misinformation people, that's what I sum it all up to. Don't get me wrong some advice are good others are just plain dumb and too technical for my use.

Whole Body Nutrition is a blog about learning how to abandon unhealthy habits and relearn healthier ones. I will try to keep it as simple as I can for those of you who are out there struggling to eat salads 3 times a day, for those of you who pass up your favorite ice cream because you learned somewhere that it had too many calories. My approach is one of mind, body and spirit. I want you to love food and have no fears about eating!!!