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."

High Fructose Corn Syrup is not sugar.

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


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

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

What does this all means to you?

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

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

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

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

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

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

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

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

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