Spring Clean your Body!

I look forward to the weather changing! Winter is harsh, your body suffers and your mood suffers. Spring is fresh, new and full of vitality all around you! It is one of the best times of the year to change your eating and lifestyle practices. Start with a 3 day cleanse and if you can tolerate a 5 or seven day cleanse that rids your body of sugar cravings, salt cravings, meat cravings and fat cravings. It can be a homemade juice cleanse or one that consist of delicious fruit smoothies, salads with lemon juice dressing, bean soups and stews. No matter what kind of cleanse you choose it should not include anything processed, any sugars other than what is found naturally in fruits and vegetables, no carbohydrates unless it's of the vegetable variety and no, potatoes are not included. Avoid adding salt or other sodium products to your foods, drink plenty of water 6-8 cups, snack on raw nuts, seeds, dried fruits and absolutely no meat or animal by products such as milk, cheese, yogurt and butter. You can do it! Let's Go!

Green Monster Smoothie consist of: 

1/2 green Granny Smith Apple 

1/4 cup kale

1/4 cup carrots chopped 

1/4 cup frozen pineapples and strawberry 

Water can be used to adjust thickness. Blend and drink! 

Sex and Nutrition

It's been so long! But here I is.

I recently caught a snippet of a rapper who will remain nameless and his wife, yes, his wife, some rappers actually do believe in marriage but I digress. They were doing one of those solacious, late night talk shows and the topic of oral sex came up. Well, this unknown rapper said and I quote, " I love performing oral on my wife, she tastes good, she tastes like mangos, fruity, it's true you are what you eat." Hhhmmmm, I liked said rapper before but that interview garnered a new found respect for him. Men don't often discuss why they like to perform fallacio much less how it tastes.  His statement is the definition of, you are what you eat, and often times what you eat secretes through your biggest organ your skin! Body odors though widely hormonal also has a lot to do with your diet. Hence the reason someone might smell garlicky, smell like pungent seasoning or just plain foul. 

There's no complicated remedy other than to eat healthy, drink plenty of water and sweat as much as possible. Eating healthy means eating a variety of whole foods, fresh fruits, vegetable, whole complex carbohydrates, limiting meat intake which takes far longer for your body to break down and process than most foods, limit pungent herbs and spices and I say this with bitten lips because I love to flavor my foods with garlic, cloves, cayenne and I am a curry freak! Drinking plenty of water will help balance out your intake of pungent herbs and spices by flushing and cleansing the body. Eat raw nuts and seeds for added protein and fiber. Try a new exotic fruit paying attention to the flavor and the smell and imagine that's how you want to taste. 

Good nutrition serves to promote good health but it's also important for our sexual health, sexual pleasure and flavor 🙊. 

FAT Matters

Why do we go around it, trim it, substitute it, as if it is the cause of all our problems. 

 The truth is FATS are good, it is a necessary part of a healthy balanced diet.  FAT is one of three macro-nutrients, Carbohydrates and Protein being the other two, it is a energy source used to fuel our brains, regulate body temperature, provide cushion for our major organ, maintain healthy cell membranes aid in the absorption of fat soluble vitamins such as vitamin A, D, E and K.  FAT is also needed to absorb carotenoids the antioxidants found in colorful foods that may be beneficial in the fight against cancer and heart disease.

So why do we dread those 3 little words, when the truth is we consume more sugar than we do fat and more people crave sugar than they do fat.  With the low-fat craze of the past we were conditioned to believe fat was the reason behind the rapid increase in weight for many Americans. We were so confident that fat was the enemy that we removed it from foods and replaced it with (drum roll) "sugar"!  Sugar in the form or potato starch, corn starch and tapioca to name a few.

FATS by far yield the highest percentage of calories per gram when compared to the other macro-nutrients therefore, overindulgence of fats and fatty foods can lead to weight gain and other issues such as high cholesterol, heart disease and atherosclerosis. Still, fat is not the blame for the weight issues we face as Americans.  To summarize the blame lies in inactivity, conveniently fast foods, processed foods, artificial fats (trans fat produced by hydrogenated oils) and overeating.

Choose and Eat Healthy FATS

It is recommended that 25-35% of your diet consist of fat energy, less if you are overweight, obese, have heart disease or a condition that requires a low fat diet.  Of this 25-35% saturated fat should constitute less than 7-10% of your daily fat intake. Saturated fats are that fats which increase your risk factors for high cholesterol and heart disease.  These fats are found more in meats and animal by-products such as dairy, butter and cheese.

When it comes to fat you want to eat more foods containing mono and poly unsaturated fatty acids and foods with a good amount of omega 3 fatty acids.

Foods with healthy FATS are: nuts, nut butters, seeds, avocados, cold water fish such as salmon, trout, mackerel, tuna other fish like  sardines, herring , halibut, cod , liquid oils such as olive oil, canola, sesame seed, flax seed and peanut oil. 

Consuming foods high in unsaturated fats and minimizing saturated fats in your diet will protect your heart, decreases instances of high cholesterol and atherosclerosis. The next time you reach for a low fat product, read the label, identify the fat content as well as the ingredients in the product. Calories matter, therefore, calories in low fat foods should not equal the calories of that food in its natural state. 

Twin Doctors Test Diets

This is an awesome display of why diets do not work! Read the story on Yahoo Shine. See link below!


http://shine.yahoo.com/healthy-living/twin-brothers-act-guinea-pigs-sugar-v-fat-190600102.html

Validation that the Whole Body Nutrition concept is on point with its message! Healthful living, eating whole foods, having an active lifestyle, a positive outlook and eating less process and convenient foods will help fight the war on fat (fat gained not fat eaten!)

Treat Winter Blues With These Low Calorie Comfort Soups

Winter Blues?

Try these easy soup recipes, they will put a smile on your face and keep calories at bay!

Creamy Butternut Squash Soup

1 medium butternut squash peeled (can also leave skin on)
1 cup soy or almond milk
¼ teaspoon salt
¼ teaspoon black pepper
1 cinnamon stick for garnish

Peel and rinse butternut squash, or wash thoroughly if you choose to use squash with the skin.

Slice butternut squash into chunks and add to boiling water until cooked.

You can also roast squash in the oven for a more robust flavor. Keep in mind that it will take longer to roast the squash in the oven about 40 minutes to an hour.

Once the butternut squash is cooked, drain the water and blend it in a blender or a food processor.  The soy or almond milk can be added during this process, or you can add a small amount of water to get squash to desired consistency in the blender or food processor.

Pour butternut squash mixture into a saucepan and reheat for about 5minutes adding the salt, black pepper. Pour in the soy or almond milk slowly to gage the thickness.  If 1 cup is not enough feel free to add more.

Once cooking process is completed let soup cool for about 10 minutes, serve and enjoy!

*this is a very versatile soup, to add more interesting flavors use sweet cinnamon and cloves instead of salt and black pepper! Add fresh ginger for a spicy desert like soup. Try it!

Sweet Potato and Corn Chowder

2 medium sweet potato peeled, rinsed and sliced into small cubes

1lb bag or fresh frozen corn (kernels only)
¼ teaspoon salt
¼ teaspoon black pepper
2 cloves garlic mashed and chopped into tiny pieces
1 small shallot chopped into small pieces.
2 cups low sodium vegetable of chicken broth
1 cup water

In a medium saucepan, add water and broth, bring to a boil.  Add sweet potatoes, garlic, and shallot.  Cook until sweet potatoes are soft enough to mash. Once potatoes are cooked, use a fork to mash some of the potatoes then add corn, salt and pepper (Taste mixture before adding salt, salt is always optional. Only add salt if you find the recipe a bit bland and in need of more flavor).

Cook until soup is slightly thick, don’t want it too thick. If overcooked and too thick just add more broth or water to get desired consistency.

 I love this recipe! The color and taste is fantastic! Hope you enjoy it!

 
Lentil and Roasted Tomato soup

1 cup dry lentil peas (preferably the brown or greenish peas, not the colorful ones)

1 cup tomatoes chopped
1 tablespoon olive oil
1 bay leaf
cloves garlic mashed and chopped
1 small onion chopped
 ¼ tsp cumin
 3 cups vegetable broth, chicken broth or water
 Salt to taste

Rinse lentil peas and combine with the broth or water, and bay leaf in a medium saucepan. Cook for about 30 on medium heat.

In a small baking or roasting container add tomatoes, chopped garlic and onions, coat with olive oil and roast in a 360 degree oven for 15 to 20 minutes. You want tomatoes, onions and garlic to look roasted not burned. (Can also opt for a can roasted tomatoes seasoned with garlic and onions)

Once lentils are cooked add the roasted mixture, the cumin and a dash of salt (as needed). Cook for another 5 to 10 minutes, cool and serve. 

*This is not a thick, pasty soup, if lentils are overcooked that will increase thickness. To avoid this, try not to overcook your peas and if you do so just add a bit more broth or water to get desired consistency. Bon a petit!

 

 

****pictures taken from internet, recipes all mines*****

 

 

 

 

Give Your Metabolism a Boost!

A quick way to begin the weight loss process and get the results you want is to boost your metabolism.   Metabolism is the rate at which your body burn calories.  It’s the process of breaking down macronutrients such as carbohydrates, protein and fats. 

Factors that determine one’s metabolic rate are genes, weight, activity level and aging.   We can not control the genes we inherited or the fact that we age with time but we can control our weight, and activity levels.  We can also live a life that offsets the consequences of aging and bad genetic make-up.

Easy ways to boost your metabolism are:

 

1.  Become active.   Physical activities have been proven to increase your metabolism by at least 50%.  Whether it’s a high impact 30 minute cardio session or a low-intensity burnout using free weights,  exercising build muscles, increases your body’s need for energy thus resulting in more used calories. 
    
2.  Eat healthy regularly.  Whether you are eating 5-6 small meals a day or 3 meals, the key to boosting your metabolism is to remain consistent with your meals.  Skipping meals slows your metabolism and can also lead to over eating.   Focus on eating foods low in sugar, sodium and fats.  Choose foods with healthier unsaturated fat content such as nuts, seeds, fish and avocado.    
    
3. Get enough sleep.   Sleeping accounts for 60 to 70 percent of total calories burned daily.  It is not a myth, our bodies’ burn calories at rest.  Lack of sleep can slow your metabolism and lead to weight gain. Inadequate sleep also affects mood, increases irritation, stress and can lead to unhealthy habits.
    

Tips to give your metabolism the boost it needs for weight loss:

 

Get adequate protein daily.  Eat protein rich food such as; salmon, tuna, mackerel, sardines, eggs, beans, tofu, lean meats, milk, yogurt, cottage cheese and cheese

 

Go for a brisk walk, a jog or run at your fastest pace

 

Dance for an hour or 2

 

Stay hydrated.  Your body needs to be hydrated to use calories efficiently. Increase your water intake, aim for at least 8 cups a day.  Eating fresh fruits and vegetables daily will also keep you hydrated.

 

Avoid sitting or lying right after a meal

 

Add weights to your workout routine and increase the intensity of your workout

 

Cook your foods with herbs and spices such as cayenne pepper, paprika and curry for a flavor and metabolism boost

 

Eat regularly and eat healthy!

 

 

 

 

Success with Weight Loss!

The absolute truth about weight loss is that it takes time, tenacity, will power and sheer motivation!  Weight loss also requires the ability to “start again”.

The first step in the weight loss process is contemplation.  One has to want to lose the weight even before they begin the process.  Specific reasons for the weight loss should be identified.

Ask yourself these questions:

Why do I want to lose weight?

Am I trying to lose weight because I feel pressured by family, friends, or society?

Do I need to lose this weight, is it affecting my health?

Am I comfortable with my weight, with the way my clothing fit?

Regardless of what anyone says or think your weight loss journey should be yours. Your reasons for wanting to lose weight should fit your ideas of what healthy, normal, and fit means to you!

If you are unsure of what normal, healthy or fit is, speak with your doctor, a dietician, Nutritionist or someone specializing in exercise physiology. 

Try to avoid getting advice from self made experts unless they too have struggled with weight and have successfully lost it.

Do not follow FADS!

Following fad diets are not beneficial. You will see results in the beginning but most fad diets are not maintainable and some are downright dangerous.

Choose healthy eating and physical activity

The fact still remains that when combined, eating healthy and exercising regularly, delivers the best results.  However, exercising alone can give you decent results but there’s a catch.  In order to lose weight and burn excess fat one has to work very hard.  Thirty minutes a day of moderate to vigorous activity will burn calories from foods eaten that day but it will not get into stored fat.  In order to burn stored fat, activities must extend into the one hour, hour and a half mark. 

For any physical activity program remember, the key is to start slow and pace yourself.  Do not engage in long drawn out activities until you have conditioned your body to do so.  This will decrease the risk of injuries and lessen the chances of becoming burned out and un-motivated.

The best form of exercise is one that is enjoyed.  If the gym is not your thing save your money, wanting to lose weight will not make it your thing!  Find the activity that keeps you going and do it daily if permissible. 

The key is to remember there are no quick fixes! Weight loss is a process that takes time and results are based on your vested efforts! It's your body, and you are worth it!

 

 

Post Thanksgiving Cleanse!

Turkey day is officially over, by now you should have eaten at least 3 days of left overs, all of which included heavy starches, meats and hopefully vegetables.  If you are feeling sluggish as a result of eating too much and just want to cleanse and prep your digestive system and body for the coming Christmas holiday here are a few tips to get you started.

1.      After all the leftovers are gone, get into the habit of eating light again. Replace a meal with a healthy nutritious salad (recipe below), a delicious natural juice or smoothie that aids in digestion and cleanses all at the same time.

2.      Limit the amount of meat you eat daily. Dietary recommendations for meats or protein range between 5 - 6.5 oz. respectively for men and women.  Actual portion for meat is approximately 2-3oz.  Three ounce is equivalent to a pack of playing cards, a small thigh, drum or half of a bone in chicken breast.

3.      Eat added fish in place of meats; choose fatty fish such as salmon, tuna, Atlantic or Pacific mackerel, sardines and herring. These fish are loaded with omega 3 fatty acids and are naturally low in fat and cholesterol.

4.      Beans and peas base soups are an excellent way to get more protein and fiber! Fiber of course increases bowel motility when paired with accurate water intake. We need between 25 to 30 grams of fiber daily. One cup of cooked beans is equivalent to approximately 15g of fiber. Nuts and seeds, whole or in the form of butter or milk are also good non-meat protein choices.

5.      Juice or blend fresh vegetables, and fruits.  Add these spices; ginger, cinnamon, nutmeg and cloves for flavor and digestion (see juice recipe below).

 

Recipes

Raw Kale Salad

3 cups washed and chopped raw kale

1 cup shredded purple cabbage
¼ cup roasted or raw pumpkin seeds
¼ cup dried cranberries
Toss ingredients together, add a light, fat free dressing and serve.

 

 

Cleansing Smoothie

1 cup spinach

½ ripe bananas
½ cup almond milk

Blend all ingredients in blender pour and serve

Cleansing Juice

Juice ½ beet root, 3 carrots, and a small piece of ginger root and serve(can use a tsp. of ginger powder in place of fresh root).  If more juice is needed increase the amount of beets and carrot used.

 

Juice parsley, cucumbers, celery and and lime for another refreshing, cleansing drink!

 

 

 

 

 

Thanksgiving Survival 101

 

1.    First and most important forget the diet!

 

2.    Take the guilt out of eating more than you normally would by:

a.   Preparing  foods in a healthy way

b.   Eating smaller portion of all foods selected

c.   Waiting at least an hour, to an hour and a half before having seconds

d.   Avoiding large amount of fluids before, with or after meals.

3.   Oven fry chicken is just as tasty as pan fried chicken.  Use a dry batter in place of a wet one when frying in the oven.

4.   Make steamed or roasted vegetables as sides. Avoid using bacon, smoked meats with your vegetables. (see below for great vegan collard greens recipe)

5.   Use natural ingredients; avoid using process foods as much as possible.

6.   If you feel sluggish after dinner due to over eating, go for a quick brisk walk or entertain

yourself, family and friends with a game of musical chairs, or a 15 minute dance off.  Dancing for 15- 30 minutes burns anywhere from 60 to 150 calories.

Recipe!

Vegan Collard Greens

 

2 large bunches collard greens

3 garlic cloves crush and chopped

1 small onion chopped

2 tbsp. Olive oil

¼ tsp. dried rosemary

Dash of salt for taste (optional)

Dash of black pepper

 

Wash and chop (or tear) collard greens.

In a tall stock pot heat olive oil, add chopped onions, garlic and dried rosemary, sauté for about 3 minutes then add collard greens.

Add one cup of water, cover stock pot and let simmer on medium heat for about 10 minutes.

Once collard greens are cooked add small amount of black pepper and salt, simmer for 5 more minutes then remove from heat.

 

*If you prefer your greens soggy cook longer (it is better to steam your vegetables than it is to cook them in water). For collard greens add just enough water to keep it from burning or sticking to bottom of pot.  If water dries out before greens are cooked add water as needed. Kale and turnip greens can be used in place of collards as well!!

WEIGHTY ISSUES!

If you are like me, female, in your thirties, and have recently gained weight in areas of your body that you did not expect and cannot get rid of, here is why!

One thing assured with aging, whether you are male or female is extra weight. Men will gain weight just as women do but they retain muscle mass longer, therefore, the added weight is not quite as apparent as with females.

As women our bodies expand with age and with child birth. Consequently, this expansion changes your body’s frame size and the way weight is distributed. We begin to lose muscle mass and with the loss of muscle we gain fat!

Where we gain weight has a lot to do with our body’s shape. By now most of you have heard about the apple, pear, hourglass or the triangular shape. These are descriptions that can help you visually determine where you will gain most of your weight. However, they are not customary; it is possible for individuals to have a combination of these shapes.

For women gaining an extra 10-20 pounds does not necessarily mean you are fat. Take into consideration we gain weight in our arms, stomach, hips, thighs, buttocks and the heaviest of all our busts. For many of us an A cup weighing between 7-10 pounds become a C or D cup adding an extra 12-15 pounds. The same thing happens with our hips and buttocks. Moral of the story is some of that extra weight could be added benefit. I mean, who doesn’t want more curves and bigger bust? However, it is important that you remember; the extra weight gained with age has a lot to do with the change in your body’s shape but it is also affected by your diet and lifestyle practices.

Avoiding the body nature provides is next to impossible controlling body fat content is not! Eating healthy and exercising regularly can help you avoid the extra fat build-up under your arm, around your waist, hips and thighs. Being physically active; combining strength training and cardio will help you build muscle. Although building muscles does not necessarily mean less weight, it could however mean smaller inches. Remember muscle mass weighs more than fat. If you are exercising regularly and the scale is holding steady at 150 or going higher do not panic. Arm yourself with a tape measure and document inches loss instead of focusing on weight.

Tips

1. For those just starting exercise, begin slow, 15 to 30 minutes a day is satisfactory. You can also divide your activities throughout the day. A 15 minute walk in the morning and a slow 15 minute jog in the evening.

2. If you are currently active, adjust your routine and work out slightly harder or longer. Our bodies become easily conditioned to an activity we repeat for long periods. Participate in activities that work different muscle groups. If you run start swimming, playing tennis, or boxing.

3. Eat consistently, 3 meals within a 4 hour period or 6 small meals throughout the day if you enjoy snacking.

4. Eat a combination of foods; include whole grains, fruits, vegetables and low fat dairy or dairy substitute like soy or almond milk in your diet.

5. Drink plenty of water 6-8 cups everyday.

6. Snack on healthy fats like nuts and seeds.

7. Eat leaner cuts of meat and add fish like salmon and tuna to your diet 3 days a week.

Happy New Year

Whole Body Nutrition wants you to know that:

No man or woman is perfect

Change takes time

Setting small goals is a great route to achieving bigger goals

Eating should be enjoyable not burdensome

Weight loss happens differently depending on your age, gender and genes

Stress will not only cause you to gain weight it can lead to high blood pressure and make you physically ill! DON’T STRESS!!

Drinking 6-8 glasses of water daily will keep you hydrated, energized and beautiful

Some cooks are born others are made, be adventurous in the kitchen

This New Year is an opportunity to change unhealthy eating habits and lifestyle practices

You can create a WHOLE new you

You should begin now!

New You Recipes to start the year off right!

Morning Sunshine Smoothie

1 cup orange juice

1 banana

¼ cup frozen strawberries

1 teaspoon honey for taste (optional)

Include all ingredients in a blender can add ice for thickness. Blend and serve with mint garnish

Egg White and Potato Frittata

3-4 fresh egg whites, cage free or organic

2 small potatoes

1 cup fresh broccoli florets (head)

2 table spoon chopped onions

Red pepper flakes or black pepper 

A dash of salt or a salt alternative

1 tablespoon olive oil

Boil potatoes for about 10 minutes or less. Sauté onions, broccoli and potatoes in olive oil. Season with salt, black pepper or red pepper flakes.

Blend egg whites together in a separate bowl.

Add sautéed mix of potatoes, onions, and broccoli to a oven safe bowl. Pour egg whites over mixture, sprinkle with a dash of pepper and bake for at least 10 minutes.

Optional: shaved or shredded cheese can be added to frittata.

Guilt Free Holiday Eating

It is a myth that the holidays will cause you to gain an extra ten pounds, at the most a pound or two unless you are binging callously and using the holiday as a reason to not be mindful and active. Whole Body Nutrition is providing you with a few tips to make this holiday season more festive and less stressful:

Enjoy a guilt free holiday by:

1.  Not overeating, eat what you want but eat small portions of it. Smaller portions leave room for some of the higher calorie treats we like to have during the holidays.

2.  Exercising as usual, and if that is not possible spend time ice skating, shopping, cooking, dancing or site seeing with your family.

3.  Plan ahead, if you know an office party or a dinner is coming up have a game plan to prepare for that day. Eating light for breakfast and lunch will leave room for a few extra calories. Just as important is, not skipping meals. Skipping meals will lead to overeating due to hunger.

4.  Control the things you know you can when cooking. For example use low fat milk, and cream, where necessary use only egg whites, use fruit and vegetable alternates to add sweetness to baked goods; bananas, applesauce, pumpkin and carrots are ways to sweeten naturally.

5.  Don’t panic, be positive and enjoy the season. It only comes once every year! Stressing and worrying too much can lead to emotional eating. People who eat because of their emotions tend to eat more and often choose foods higher fat, sugar, and salt.

Eating and enjoying food during this short holiday season will not make you fat or fatter. Weight gain is relative to the individual based on how much they eat each day, and how active they are during these days. We all know, doing nothing and eating a lot leads to weight gain, so do as much as you eat and enjoy t

he time with family and friends! HAPPY HOLIDAYS!!!

Whole Body Nutrition's Rasta Pasta!!!

Rasta Pasta (WholeBodyNutrition’s Fall Version):

Whole Wheat Pasta (cooked and drained), Butternut Squash, Brussel Sprouts, Tofu, garlic, olive oil, shaved parmesan and sage.

Recipe:

1 small to medium butternut squash

2 cups Brussel Sprouts

1 tablespoon olive oil

                                          5 cloves fresh garlic

                                          Salt to taste

Wash and dry butternut squash and brussel sprouts. Slice squash into medium squared chunks, can halve brussel sprouts as well or leave them whole. Once squash and sprouts are sliced, place them in baking container and drizzle with olive oil. Mash and chop garlic, add to the vegetables and mix making sure olive oil coats the vegetables (can add more or less olive oil depending on the amount of vegetables being roasted). Sprinkle with a dash of salt and set baking container aside.

Sage Roasted Tofu

2 packs (any brand) extra firm Tofu

Dried crushed sage about 2 tablespoons

3 plum tomatos

1 tablespoon olive oil

(Olive oil and sage seasoning can be adjusted based on the amount of tofu being prepared)

Cut extra firm tofu into small chunks, slice tomotoes into quarters, toss with olive oil and sage. Place on a baking sheet.

Set oven to 350-400 degrees

 Place baking container with vegetables and baking sheet with tofu and tomatos in pre-heated oven and roast for about 30 minutes or longer if more cooking time is needed for squash and brussel sprouts. Remove once vegetables and tofu are a golden brown color.

Toss with cooked whole wheat pasta and serve with shaved parmesan cheese.

*Gluten Free pasta, flat rice or soba noodles can be used in place of wheat pasta.