Your Holiday Guide to healthy eating.

What will you do to stay healthy this holiday season?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Whole Body Nutrition: The Turkey Edition

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

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

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

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

High Fructose Corn Syrup is not sugar.

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


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

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

What does this all means to you?

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

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

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

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

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

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

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

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

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

Eat Right! Right Now!

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

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

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


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


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