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. 

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!!!

Ten Ways to Reduce Belly Fat

 1. Limit Sugar Intake

a. Sugar from refined foods such as white breads, and other flour products. Sugar from artificially flavored drinks, sodas and alcohol. Sugar from sweets, cakes, cookies, pies, Danishes, pastries, muffins and added sugar to teas, coffees and other beverages.

2. Reduce Stress

a. Stress has a direct effect on weight gained, especially in our mid-section. Stress can lead to unhealthy eating and unhelathy lifestyle practices.

3. Practice eating less

a. Choose MYPLATE, it is a perfect example of how your plate should look at meal time. If you load your plate with more vegetables, less starch and meats, you are cutting sugar and fat from your diet. (myplate can be accessed at www.myplate.org)

4. Exercise

a. Are you doing a hundred crunches daily and still not seeing the results? Crunches don’t necessarily burn stomach fat, they do however tighten stomach muscles. If stomach fat is the issue, crunches should be paired with cardio exercises. Walking, jogging, swimming, Pilates, and Zumba are just some of the activities that will help you fight the bulge.

5. Snack on Healthy Low Calorie Foods

a. While there are those of us who can eat 3 meals a day and be satisfied, there are those who need snacks. If you are eating smaller meals and not feeling satisfied, snacking is a way to keep from over eating.

6. Eat More Fruits, and Vegetables

a. This cannot be stressed enough. Fresh fruits and vegetables without added sugar and fats are a nutritious, delicious way to enjoy foods. They are naturally low in calories and loaded with vitamins, minerals and antioxidants that will help your body fight the effects of stress and other illnesses.

7. Stay Hydrated

a. Dehydration causes our bodies to hold on to water. Retaining water can give the appearance of a puffy or bloated look especially in the stomach area. Dehydration can also increase cravings and lead to excessive intake of sugary beverages.

8. Get Some Sleep

 a. Sleeping is an important part of our metabolic function. It allows our body to restore itself, and sleeping will ensure that your body is producing enough of the hormone leptin. Leptin is a hormone that helps your body regulates appetite and metabolism. Lack of sleep can lead to stress, and again stress can lead to weigh gain. 6-8 hours is recommended.

9. Take Time To Eat

a. Rushed eating can lead to choosing foods that are not healthy and eating more than you should. Take time to savor and enjoy your meals.

10. Avoid Fast and Salty Food

a. Fast foods are usually higher in calories, fats, sugar and sodium. All of which will add fat to your mid section. A high sodium diet leads to water retention and water retention causes bloating and puffiness.

Do We Need Fats?

Do We Need Fats?

Yes, fats are one of the three major sources of energy in our diets. The other two are carbohydrates, and protein.

Fats exist to be used as fuel, help your bodies absorb fat soluble vitamins such as vitamins A, D, E and K, cushion for your cells and tissues, as well as to help regulate your body temperature, mood and even your weight.

So, Fats are good for you?

Some fats are beneficial to your health while others may cause harm. Healthy fats such as monounsaturated, polyunsaturated and omega-3 fats help your body remove cholesterol from the blood stream and protect you from heart disease.

What’s all the hoopla about Low Fat Diets?

Low fat diets are just that hoopla. It’s not the fats that harm you, it’s the kind of fats and the amount of fats you eat that may or may not affect your health. Dietary guidelines for fat intake for healthy Americans are 20-35 percent of your diet daily, of which 7-10 percent accounts for saturated fats. Thirty percent total fat intake accounts for 65 grams of fat, of which approximately 13 grams is saturated fats. On average most Americans take in double times the recommended amount. Take into consideration our high intake of fast, convenient foods, processed foods, fried foods and the use of oils and plastic fats such as margarine.

*keep in mind that this is only a recommendation. Actual fat intake varies for individuals based on ethnicity, risk factors for high blood pressure, high cholesterol or heart disease.

What about Low-Fat and Fat-Free Foods?

Low fat and fat free foods are good substitutions sometimes but are often abused because consumers mistake low-fat or fat-free for calorie free. This couldn’t be farther from the truth. Fact is, a food product claiming to be low in fat or fat free does not make it calorie free. Often times the fat that has been removed is replaced with a starch for thickness and to hold the food together. That starch is usually made from a carbohydrate such as flour, rice, corn or starchy vegetables like potatoes. You may not be getting fat calories but you are consuming a higher percentage of starch which essentially breaks down into sugar thus, increasing your calorie intake.

Good Fats and their sources

Monounsaturated Fats:
Oils made from sunflower seeds, canola, olive, peanut sesame and avocado. Nuts (peanuts, almond, hazelnuts etc)

Polyunsaturated Fats:

Tofu, corn oil, soybean oil, sesame, sunflower, pumpkin seeds, etc Walnuts an fatty fish (see Omega 3 list below)

Omega 3

Fatty Fish (sardines, salmon, herring, canned tuna, anchovies, halibut shrimps). Flax seeds and walnuts.

Sources of Bad Fats and Cholesterol too!

Saturated Fats:

Fried and processed foods

Meats (red meat, poultry with skin and fat, pork, lamb etc)

Whole fat dairy products (milk, cheese, yogurt, ice cream, cream)

Butter and margarine Lard, palm and coconut oil

Trans Fats:

Processed foods (baked goods, pastries, cake mixes)
Fast foods
Margarine
Candy Bars
Fried Foods
Foods w/partially-hydrogenated oils

Cholesterol:
Animal products (red meat, pork, poultry, shrimp,)
Animal by products (milk, cheese, ice cream, etc)
Eggs
Butter and margarine
Processed and fast foods

A well balanced diet consists of a reasonable amount of healthy fats based on your calorie intake, high fiber foods such as fruits, vegetables, legumes (beans) and whole grains. Eating 30-35 grams of fiber daily will minimize the build up of cholesterol in your bloodstream and remove excess cholesterol from your bloodstream.

Choose liquid oils such as olive, canola, peanut or sunflower seed oil in place of butter and margarine. Limit egg intake to 4 whole eggs a week and substitute egg whites to cut cholesterol. Bake, grill or broil instead of frying, choose lean cuts of meats, remove the skin from poultry and eat more fish and non meat protein sources to reduce your intake of unhealthy fats daily.

6 Foods for a Healthy Diet!

1. Oats

Cooked in low-fat milk or soy-milk, no sugar added. If you need sweetness try adding raisins, dried or fresh fruits. Bananas are great!

Oats contain fiber. Fiber keeps us regular and is also good for people with high cholesterol, and diabetes.

2. Fruits

3. Vegetables

An additional source of fiber, fresh, cooked or raw you cannot go wrong with fruits and vegetables. They are naturally low in calories, and loaded with vitamins and minerals. Half of all your meals should be vegetables and fruits should be eaten at least twice a day. Vitamins such as A, C, E, K as well as minerals like phosphorus, magnesium, potassium, iron, and zinc are all found in a variety of fruits and vegetables.

The fundamental rule for fruits and vegetables are:

Choose them fresh or fresh frozen, canned are edible too but they often contain added salt and not as many nutrients as the fresh varieties.

 Eat an array of fruits and vegetables by choosing from all the different color groups; reds, whites, purple, blue, green, yellow and so on.

4. Eggs.
 Eggs get a bad rap because they are high in cholesterol and saturated fats, but they are also loaded with nutrients, like vitamin B 12, riboflavin (A B complex vitamin), minerals like selenium (an antioxidant that reduces the risk of cancer and cardiovascular disease) phosphorus, zinc and iron.

b. Scrambled, boiled or prepared into a vegetable omelet, eggs is a great source of protein.

* If you are at risk for or have high blood pressure, high cholesterol or cardiovascular disease limit the amount of eggs eaten daily, use egg substitutes or fresh egg whites in place of whole eggs.

5. Fish
Whether it is salmon, sardines, fresh tuna, or snapper, fish is always a great choice. They are protein packed, low in unhealthy fats and high in fats that are good for you. Fish like mackerel, tuna, salmon, and sardines are a great source of Omega 3 fatty acid.

Omega 3 fatty acids are known to protect your heart from cardiovascular disease, lower blood pressure and aid in brain function.

Fish can be eaten for breakfast, lunch or dinner. Lox with low fat cream cheese, cucumbers, tomatoes and whole grain bagels in the morning, seared tuna tacos with avocado, lettuce and tomato for lunch, baked snapper fillet with brown rice and green beans for dinner.

6. Low - Fat Milk
Milk really does a body good, except if you are lactose intolerant. For those who cannot tolerate milk nor have dairy products at all, finding a good source of Calcium and Vitamin D is important.

Some non-dairy sources for calcium are:

Fortified cereals
Fortified soy, almond or rice milk.
Canned salmon and sardines with bones
Green leafy vegetables such as collard greens will provide some calcium, not a significant amount
Navy, black turtle, white and cooked soy beans, tofu
Nuts and some seeds
Cabbage, broccoli, greens (turnip, kale, or collard), okra

Vitamin D can also be found in fortified non-milk beverages, cod liver oil tablets, salmon, mackerel, sardines and tuna. Spending time in the sun also helps our body make Vitamin D. (Spending too much time in the sun without sun block can cause, skin damage, skin cancer, burns etc)

Is Your Job Making You Fat?

If the most activity you get from an eight hour work day is the walk you take from your desk to the printer, copier, fax machine or lunch room then your answer should be yes, “my job is making me fat.”

Most of us spend our days at work sitting, then we go home and sit some more. Well, that is unless you have children, and even then you find a way to rest because you are so tired from your busy, but not so busy day at work.

The average American work an eight hour work schedule with an hour or more out for lunch. We do this for fifty two weeks a year. The dietary recommendation for healthy active adult females is approximately 1600 to 2000 calories, and 2000 to 2500 for healthy active males. The average person eats far more than what is recommended, a good 500 more. Exceeding calorie recommendations is easy, most of the time we eat and we are not aware of what we are eating. Many of foods we think are healthy are very unhealthy often loaded with extra calories. We eat out more than we cook and often times we overeat because of the large portions most restaurants serve. Calories in should equal calories out and calorie intake is usually based on individual height, weight, gender and activity levels. If you are consuming 2000 calories and burning only 1000 a day expect to gain weight. Calories that are not being used by the body, are stored as fat.

Food is energy, one of the main reasons we eat is because we need energy to do work. Eating 2000 calories daily for 52 weeks adds up to approximately 520,000 calories, which turns out to be an extra 149 pounds a year. It is recommended that if we want to maintain our current weight we should consume the same as we are exerting, if we want to lose at least a pound a week then we would have to reduce our total intake by 500 daily.

Confusing, maybe, but if you do the math 7(days in a week) x 500calories is 3500, and 1 pound of fat is approximately 3500 calories.

Aside from inactivity, stress is a major factor when it comes to work related weight gain. Stress can lead to dependency on foods that are not good for us. Our work environment plays a major role in relation to how and what we eat. We spend a good majority of our day sitting, snacking at times and interacting with others who may also influence our choice of foods daily. Realizing our work habits and the negative impact they may have on our health is important in the fight to eat healthy and stay healthy.

Now that you know your job is contributing to your weight gain what can you about it?


There are simple steps workers can take to begin burning more calories, eating healthier and increasing activity levels.

1. Start a walking routine during lunch break.

2. Skip the taxi, or bus and walk to work if it is reachable without transportation.

3. Get off bus or train 2 or 3 blocks before your destination and walk the rest of the way.

4. If you drive park at least 15 minutes from the office and walk the rest.

5. Utilize your company’s health programs, most large companies offer discounted gym membership, while others may have a gym onsite. Participate in health fairs or educational seminars geared towards health to increase your knowledge. The more you know the more effective you will become.

6. Start packing lunch and snacks for work. Preparing a healthy meal at home along with healthy snack options put you in control of how many calories you take in each day.

7. Find a healthier alternative. Eating out is an option for most because of time constraints, finding foods that are healthy on a one hour lunch break can be challenging but it is possible. Visit the salad bar and prepare a healthy salad with a lean protein and low fat salad dressing or skip the dressing all together. Choose low sodium soups and sandwiches made with whole grain breads and lean meats with added vegetables. A healthy balanced lunch will give you the energy you need to make it through the rest of you day.

Let’s eat and move with purpose!

Curry Tofu with Pumpkin or Butternut Squash

I love tofu. A lot of people find it tasteless and not very appetizing at all. The trick with tofu is seasoning because it takes on whatever flavor you add to it. My curry tofu is simple and delicious. You can use extra firm tofu or firm. If you want a different texture for your tofu freeze it the night before and watch what happens.

Curry tofu and pumpkin recipe:

1 pack of extra firm tofu drained and cut into cubes

1 cup pumpkin or butternut squash cut into smaller cubes

1 tbsp curry powder

1 dry bay leaf

2 clove garlic crushed and chopped

1/2 of a small onion chopped

1 sprig of thyme optional

1/2 tsp white pepper

Salt to taste

Heat olive oil in a nonstick frying pan. Add bay leaf, thyme, garlic, onions and curry to heated oil. Sauté ingredients for 3-5minutes then add squash. Sauté squash for another 5 minutes then add tofu. Stir gently to prevent tofu from falling apart (if tofu was frozen the night before it will not crumble easily). Add 1/2 cup water cover and let simmer until squash is cooked.

This can be eaten with 1/2 cup brown rice and greens such as kale, or spinach.

The Whole Body Nutrition Concept.

The Whole Body Nutrition concept encourages a healthy body, mind and spirit. We encourage you to learn and experiment with different ways to eat and live a healthier life, no matter what dietary path you are following.

With that said these 5 criteria will get you on your way:

1. Live Foods

Choose foods that are real, natural, fresh, seasonal and unprocessed.

Eliminate refined starches such as white flour, sugar and artificial drinks.

Limit canned foods, boxed or frozen meals as often as possible

2. Plant Base

Plant base foods such as vegetables, fruits, nuts, legumes (peas, beans) seeds and whole grains are essential for a healthy, low fat, and nutrient rich diet.

When choosing plants choose a variety of color, more color means a wider range of nutrients.

Support local farmers markets. Fruits and vegetables are often fresher and cheaper when purchased from local farmers market.

3. Low Fat

Get your fats from lean meats such as fish, chicken, turkey lean beef, nuts, and low fat dairy products.

Avoid margarine and foods made with hydrogenated oils (trans-fat)

Substitute a plant base protein such as seitan (high protein wheat gluten), Tofu, vegetable burgers beans or peas for a meat occasionally

Limit fried and process foods.

4. Nutrient Dense (Nutrition Rich)

Choose foods with high nutrient content. Nutrients are the vitamins and minerals that the foods we eat provide. They are important for growth and development in children and maintenance of our health as we get older. Nutrients such as calcium, iron, vitamin c, and vitamin d just to name a few are essential to our wellbeing.
Eat natural fresh foods they have fewer calories and are rich in nutrients.
Use food labels to guide you when trying to improve your nutrient intake.

5. Live Active

Having an active lifestyle will keep you in shape, prevent excessive weight gain and help you feel better overall.

Whether it’s exercising, or doing one of your favorites activities such as bowling, dancing, skating being active is not just good for your body it’s also great for your mind.

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.

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.