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!

 

 

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.

Is it me or is my waistline expanding as fast as my ass is?

Growing into adulthood is an exciting experience. The realization that yes, I am a woman or a man now, is one most people find rewarding and others find challenging. Sometimes these challenges appear in the form of responsibilities while for others it could be the changes your body's experiencing. It is true that with age comes knowledge and understanding we certainly didn’t have in our youth, but expanding waistlines, buttocks and the ability to gain weight faster than we lose it are all a part of the package as well.

Most men and women between the ages of 28-55 experience similar concerns with their weight and there are no specific answers to why our buttocks spread, our jeans get tighter and the energy we once had to do all the things we love has turned into us having our meals on the sofa while reclining, or lying down after having a meal.

I am exaggerating, of course, but I do find that most men and women start experiencing changes they are not familiar with as soon as they hit the 30-year mark. It progresses and by the time you are 40 you are left wondering, “What the hay is going on here?”

It is obvious that our bodies change, and along with that change comes a change in our appetites and a change of the foods we love to eat. Personally I believe this is normal. We shed our

20-year old bodies for a more mature one and the process continues well into our 50’s and possibly further into our 60’s. I can’t speculate that far because I have yet to hear the complaints of that age group.

There are many reasons for the changes, but there are no specific solutions as to how to deal with them. We can listen to others’ suggestions and form our own conclusions, but the truth is, what works for me, may not work for you and vice versa. However, we can learn our bodies. We can begin to understand what makes us tick in a sense and find a healthy balance. As long as your weight gain is not affecting your health in a negative way, don’t stress too much about it. Stressing will only cause you to eat more and gain more weight.

Fighting weight gain during adulthood is winnable. Maintain a positive outlook and begin by:

Getting to know your body. Know what works for you and what doesn’t.

Understanding what you like versus what you need. We all have foods we like or love to eat, but as our bodies change those foods may no longer be the best choices for us. I’m not referring to just unhealthy foods such as chips and sweets alone. Maybe you now have to choose low-fat dairy instead of 2% or whole fat dairy. It could be that 1 cup of white rice should become ½ cup of brown rice. Certain foods provide many calories with few nutrients. Choosing a healthier alternative to something you are eating now could decrease the rate at which you gain weight.

Moving. Our metabolism slows with age and inactivity, as well as with muscle loss (a factor of aging). Being active and staying active throughout your adult life can help you maintain a healthy weight. An active lifestyle keeps us youthful, boosts our metabolism and builds muscle.

Staying fresh. Fresh foods provide more nutrients and less harmful additives and toxins (if you choose organic). Eat fresh fruits and vegetables daily. Stay hydrated and refreshed with at least 8 cups of water daily. Water replenishes fluids lost and keeps our blood flowing, as well as keep our skin clear and vibrant. 

"No one wears YOUR body as well as you do, wear it well."

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.

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!

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!!