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By Cheshire Que, RND, RN, RD

Ever caught yourself mindlessly munching on a bag of chips while watching your favorite TV show? Ever felt guilty after eating a bag of chips without even noticing how much you’ve eaten until the bag was empty? You are not alone. I have met many mindless munchers for the past 11 years of being a dietitian. In fact, I was once a mindless muncher myself until I realized I’m not getting any younger! My metabolism is no longer as high as that of a teenager. If I don’t watch what I eat, all those excess calories from mindless munching will end up in my cheeks, behind, arms and tummy! How dreadful!

People who mindlessly munch throughout the day tend to consume more calories which could lead to weight gain. Here are some signs that you are a Mindless Muncher:

• Hungry or not, you snack on foods at home or at work.

• You always eat when there’s food around you.

• Watching TV isn’t complete without munching on food.

• You munch when you’re bored, stressed or lack sleep.

• The sight or smell of food triggers your compulsion to eat.

If one of these signs describes you, then you’re probably a Mindless Muncher. So now what?

Don’t want to let go of munching but scared of it’s consequences? Don’t fret! There is a solution to your problem. Transition from being a Mindless Muncher to a Smart Snacker!

There are a number of health benefits from snacking:

• Helps boost energy in between meals.

• Stabilizes blood sugar level.

• Supplies the body’s nutrient needs.

• Provides energy for workout.

Smart snacking is helpful if you want to lose or maintain weight. People who eat small meals can add healthy snacks to get more nutrients. However, it is important to remember that snacks albeit healthy ones, need to be included in your total caloric allowance. Consider this: You plan to snack on a 200-calorie granola bar post workout and you need to consume 1500 calories to lose or maintain your weight. The calories from your snack should be deducted from the total caloric allowance leaving you with 1300 calories which should be distributed among your main meals and other snacks throughout the day.

Total Caloric Allowance 1500 Calories – Snack 200 calories = 1300 calories

How to become a Smart Snacker

• Plan your snacks – When grocery shopping, choose healthy snack options that will last you for a week or two. Most people mindlessly snack on unhealthy options because they’re the only ones readily available. Practice packing snacks to work or school instead of buying from vending machines or convenient stores.

• Focus on your snack – It’s best to snack without doing any other activity like watching TV or chatting with friends. You will consume less calories when you’re aware of how much you’ve eaten.

• Know your snacks – Be aware of the nutrient composition and ingredients in your snack. Choose the high fiber, low calorie, low in saturated fat and low sugar type of snacks. Consumers often confuse low fat with low sugar and low in calories. When a label says low fat, it does not mean it’s low in sugar or calories too. Be careful.

The Smart Snacker’s Snack Options at 200 Calories or less

• three pieces small oatmeal cookies

• five pieces whole wheat crackers, square with 1 oz. low fat cheese

• apple slices with one tablespoon reduced fat peanut butter

• one cup fruit slices with 1/2 cup low fat yogurt

• one and a half cup multigrain cereal with one cup nonfat milk

• portioned dark chocolate bar

• one cup 100 percent fresh fruit juice

• one cup homemade Trail Mix (wholegrain cereal, nuts, dried fruits)

• one cup vegetable sticks with two tablespoons ranch dressing

• Granola bar

Take it one step at a time. Start by being mindful of what you snack on and you will transition from a Mindless Muncher to a Smart Snacker in no time.

“Have you heard of this diet?” “What can you say about this diet?” I get these a lot when clients come for consultation. Sometimes I come across weird diets that are just unheard of. Curiosity aside, I had to make sure that these diets are safe and nutritionally balanced before giving my feedback. After thorough research, I was surprised to come up with quite a number of the weirdest diets in the world.

BABY FOOD DIET – Baby foods from tiny jars are eaten as a substitute for regular meals and snacks. One word: “Disgusting!” This diet will not meet nutritional requirements for adults.

MORNING BANANA DIET – Popular among the Japanese people. Eating one banana and concentrating on its taste every morning while eating other foods without restriction  for the rest of the day will not make you lose weight.

SLEEPING BEAUTY DIET – Popular in the 1950s. Elvis Presley was reported to have taken sedatives as part of his weight loss plan. When one is asleep, one cannot eat. This could lead to drug addiction and whoever adapts this diet while surely be hungry when he wakes up from that induced and prolonged sleep.

FRUITARIAN DIET – Only fruits that fall naturally are eaten because it will not cause the plant any harm by harvesting or killing it. They eat fruits, vegetables, nuts and seeds. Some fruitarians don’t eat seeds because they believe that they contain future plants.

HALLELUJAH DIET – This is a type of vegetarian diet that is largely based on eating raw foods and taking expensive dietary supplements. Aside from not meeting nutritional requirements, this diet is also not economical.

CABBAGE SOUP DIET – Seven days of low calorie unlimited cabbage soup. Flatulence is just one of the many side effects of this diet, not to mention malnutrition.

LEMONADE DIET – Also known as The Master Cleanse. Water, lemon, tree syrup like maple and cayenne pepper. Yup! that’s all you’re having for seven days. No food allowed.  Two words: Starvation and Deprivation.

GRAPEFRUIT DIET – A very low calorie diet that may cause drug nutrient interaction with some hypertensive and cholesterol-lowering drugs. This has been popular since the 1930s among Hollywood stars.

THE SHANGRI-LA DIET – Emphasizes appetite suppression by eating flavorless foods one hour before mealtime. Total caloric consumption is only 100 to 400 calories per day.

L’AIR FOODING – You got food on your plate, you may slice it up and bring it close to your mouth then stop! You instead eat “water soup.” Pretending to eat food is not only a crazy idea but it is also detrimental to your health.

FLETCHERISING DIET – Chewing your food 32 to 100 times to reduce food intake will not only be boring but could actually make your jaw sore.

ISRAELI ARMY DIET – Popular in the 1970s but denied by the Israeli Army, this diet is very restrictive and unbalanced. You eat apples for the first two days, cheese on day three and four, chicken on day five and six, salad on day seven and eight with coffee all throughout the eight days.

GRAHAM DIET – Believed to fight sexual desire, prevent impure thoughts and masturbation. This diet is composed of fresh fruit and vegetables, whole-wheat foods, no meat and spices. This diet was created by the maker of “Graham Cracker,” Rev. Sylvester Graham. There is no scientific evidence that restricting a certain type of food can combat sexual desires.

TAPEWORM DIET – Swallowing a pill of tapeworm to help eat food in your stomach is not only disgusting but also harmful. Why would you want to put a parasite inside your body?

ALCOHOL-ONLY DIET – Alcoholism will lead to liver failure and other health problems that are fatal.

These diets may be effective in weight loss and may sound interesting too. You even might want to try them for curiosity’s sake but always remember, there are consequences in adapting a diet that is not well-balanced, not sustainable, restrictive and impractical. After all, dieting does not mean having to starve and deprive oneself. Eating should be pleasurable. Dieting simply means eating the right amount of food coming from a variety of  foods sources strategically distributed throughout the day.

When I was young, we had no pan pizza in Zamboanga. My cousin and I made our own healthy pizza from scratch. We had to wait for it to be done before we can take a bite. Today, I can literally grab anything I want to eat because restaurants, fast foods and convenient stores are everywhere. Food availability and preferences have dramatically changed throughout the years. From home cooked meals to upsized sodas, humongous burgers, giant pizzas, highly processed foods, the list just goes on and on.

We live in an obesogenic environment. A society that favors unhealthy eating and sedentary lifestyle which could lead to obesity and the development of lifestyle related illnesses like heart diseases, diabetes and cancer.

Arising health problems related to unhealthy eating and obesity brought about the emergence of popular detox programs. Some of which are safe and effective but most are detrimental to health. Dietitians and nutritionists have different views about detoxification and it’s claims on health benefits.

Detox has been stripped off its original meaning and defined by the marketing world in different ways. Let us now explore the meaning of detoxification from a science-based perspective.

Defining Detoxification

Our body produces wastes from breakdown of food and other metabolic processes. These are unstable molecules resulting in the formation of free radicals. These wastes are harmful to the body and are excreted through the urine, sweat, bile or stool. However, these by-products rely on nutrients like antioxidants, vitamins, minerals and amino acids to make them water-soluble and stabler to be properly eliminated from the body. The process of converting these free radicals to a stabler molecule is called detoxification.

There are two types of toxins: One is produced within the body called endogenous toxins and the other comes from exposure to chemicals, pollutants, food additives and drugs called exogenous toxins.

I don’t want to sound very technical lest I fail to define the real meaning of detox. What then is the significance of free radical formation and detoxification in our everyday lives?

When the body’s detoxification processes cannot keep up with the influx of toxins due to a number of factors like unhealthy lifestyle, therein lies the problem of toxins being deposited in bones and soft tissues leading to a number of lifestyle related illness like cancer.

Do detox diets really work or are we being led to believe something that has no basis at all?

Diets that detoxify should be based on the consumption of whole foods like fruits and vegetables, fiber and water. Robin Faroutan, MS, RD, an integrative medicine dietitian from New York said that some foods and nutrients have been found to be effective in enhancing or “revving-up” the body’s detoxification pathways.

Below are some foods that help our body detoxify naturally:

Water – Often taken for granted, the power of water should never be underestimated. It keeps our body hydrated while replenishing fluids lost primarily through breathing and sweating. It facilitates bowel movement and urinary excretion. It also supports the body’s lymphatic system that flushes out excess hormones, proteins, fats and other toxins.

Fruits and Vegetables – They contain phytochemicals or antioxidants that promote detoxification. It is recommended that we eat at least two servings of fruits and three servings of vegetables per day. An example would be two bananas and three cups of vegetables.

Fibrous Foods – Soluble and insoluble fiber bind toxins to be carried out of the body. Choose brown rice, beans, oats and flaxseeds to increase protection against harmful substances.

Cruciferous Vegetables – Broccoli, Cabbage, Kale, Collard Greens and Brussels Sprouts promote detoxification in the liver. Whether cooked or in salads, you’ll never go wrong with eating green leafy vegetables.

Eggs, Garlic and Onion – These foods contain sulfur which supports the production of glutathione also known as “the master detoxifier.” After chopping or slicing, allow 10 to 15 minutes for the onion and garlic to develop allyl sulfides before adding them to your recipes when cooking.

Green Tea – contains EGCG (epigallocatechin gallate) that penetrate body cells and shield DNA from hydrogen peroxide which is a potent free radical. Studies have shown that green tea has protective properties against heart diseases, cancer and inflammatory bowel disease.

Probiotics – Live and good bacteria found in yogurt and other fermented products inhibit the growth of harmful bacteria in our digestive system. One serving of probiotic foods per day can help keep the body’s digestive system healthy.

Turmeric – This ginger-like herb used in many Asian dishes has been found to have anti-inflammatory properties. It contains curcumin that acts as an antioxidant.

Next time you consider cleansing or purifying your body, remember this: If a particular detoxification program is not based on the consumption of fruits and vegetables, increased fiber and water intake, you better think twice before trying it out. You might be in for the biggest mistake of your life.

A seasoned dietitian consultant for 10 years, Cheshire Que’s services include Medical Nutrition Therapy and Lifestyle & Weight Management programs for clients afflicted with lifestyle related diseases. One of her most recent achievements is pioneering the first online diet tool in the country, www.myspadiet.com and My Spa Diet to Go! a complete wellness program with meal deliveries and antioxidant formulas.

We live in a society that equates chubbiness to being cute and healthy. Russel, the little fat boy scout from Pixar’s animation Up looks adorable right? However, The World Health Organization sites Childhood Obesity as one of the most serious public health challenges of the 21st century. Overweight and obese children have a high risk of developing diabetes, cardiovascular diseases like heart diseases and stroke and other non-communicable diseases like cancer at a younger age.

The most common causes of childhood obesity are increased energy intake from food consumption and decreased physical activity. The good news is, these can be prevented through correct nutrition education and lifestyle modification involving the entire family and caregivers.

For 10 years, I have worked with parents and guardians in managing children’s weight and eating habits. Hopefully, my experience and observations will be helpful in motivating families to practice healthy eating habits and prevent childhood obesity.

1. Skip the drama during meal times.

Forcing a child to eat something he doesn’t like and scolding him on the table will only lead to food aversion, frustration and anxiety. Meal times should be fun and not traumatic. It is best to introduce a new dish one at a time.

It may take several tries in a span of several days before a child takes his first bite. Once he starts accepting the new dish or food, you can start introducing a new one.

It will also be a big help if the parents or guardian set an example by eating the food too. You can’t expect your kid to eat vegetables if you don’t eat them yourself.

2. Serve smaller portions.

We can teach kids how to observe portion control instead of forcing them to clean their plateful of food. Allow some independence by letting them choose what they like and how much they like. Bear in mind that kids have smaller tummies than adults and naturally cannot consume serving portions adults are used to.

3. Add some fun and creativity.

Serve food in creative ways like cutting fruits into shapes by using cookie cutters. Color plates by serving colorful foods. Here’s an example of a colorful and nutrient rich menu: pumpkin soup, rice, fish fillet, carrot sticks with ranch dressing and some grapes. You can also prepare a colorful snack by serving milk, peanut butter and jelly sandwich with banana slices.

I am impressed with moms who come up with a lot of fun and creative ideas on preparing bento boxes for their kids’ lunch and snack.

4. Practice the art of compromise. 

A child cannot adapt to a healthy eating lifestyle overnight especially when he is used to high sugar and fatty foods like sweets, chips, processed meats and the like. Instead of removing “bad foods” from their diet, reduce portions and add healthier choices like milk, cheese, fruits, 100% fruit juices, vegetables, whole grains, lean meat and fish.

I remember my 9 year client who eats six hotdogs in one sitting. I asked his mom to give him three hotdogs sliced into pieces to make it appear plenty. My little client was so happy thinking that he has a lot of tiny hotdog pieces even though we reduced the portion serving by half.

5. Encourage Physical Activity. 

Watching television and playing video games are not bad but spending too much time doing sedentary activities can lead to obesity. Allow kids to play sports and do other activities like dancing in a safe and child friendly environment for at least one hour every day. Interactive video games can also make them burn more calories in the comforts of your home.

Spending time with your kids a couple of times a week engaging in these types of activities will not only make your family healthy but will create a fulfilling bonding experience.

Introducing healthy lifestyle to kids is challenging but not impossible. Start them young and live healthy ever after.

Colorful life stories color my career life. For the past 11 years, I’ve heard countless reasons why women want to be beautiful and sexy.

Once, a client with a pretty face and Prada purse came to see me and said: “I really don’t need a dietitian. I know everything about being healthy. I read a lot.” I replied, “I understand. Please tell me why you’re here.” Then she burst into tears leaving me mortified. I grabbed a pack of tissues and just let her cry. Then she looked up and said: “I feel so ugly!”

I know how it feels to be ugly. I had horrendous acne breakout, I practically had to wear a wide brimmed hat to cover my face. I had fungal infection on my toe; I didn’t wear open toed shoes or flip flops until it got better. I felt like my acne and toes were the only things people saw in me!

I was once overweight due to my thyroid condition. I struggled between making major lifestyle changes and waiting for my hormones to stabilize. I felt incompetent each time I explained to my clients why I’m an overweight dietitian.

The world has set unrealistic standards for beauty. Reed-thin bodies, flawless skin, fashionable women, the list just goes on and on. Society and culture put so much importance on outward appearance. The pressure to keep up is on.

Fad diets and a variety of workout programs are so popular these days. People adopt extreme measures for dieting, such as restricting nutrient-rich foods according to their blood types and even ingesting tapeworm diet pills which are detrimental to health.

I have nothing against being fashionable, sexy and beautiful because I love to dress up. I make an effort to stay within a healthy weight range and I don’t look bad either (at least according to my mom).

But let’s focus on beauty that radiates from within. One that goes beyond outer beauty. What does it take to look beautiful from the inside out?

The Right Motivation

If you’re trying to lose weight because you want to fit into a dress and look good during a party or you’re just tired of listening to your husband commenting about your waistline, your reason might not be able to sustain you for a lifetime of optimum health.

Ask yourself these questions…

•Do I spend most of my time obsessing about my body?
•Am I satisfied with the results of my quest to pursue beauty?
•How am I dealing with these desires and unrealistic expectations?
•Am I focusing more on what I don’t have or what I have?

Being beautiful is not an option. Every woman must learn how to take care of her appearance. Think about it this way. Putting on sunblock is essential unless you want to end up looking like a prune or having leather-like skin.

Being healthy and pleasant to look at will show how God blessed you with things that will enhance your beauty. So go ahead and apply make-up by all means. Just don’t think less of yourself if you don’t happen to have all these trimmings.

A Well Nourished Body

What you eat matters in the pursuit of beauty. A well-balanced diet will not only make your body healthy and sexy but will also prevent feelings of deprivation and depression. Dieting does not mean starving oneself. It simply means eating the right amount of food coming from a variety of sources to prevent nutrient deficiencies. A well-nourished body simply equates to beauty.

According to Dr. Lawrence E. Gibson of the Mayo Clinic, a diet high in processed or refined carbohydrates and unhealthy fats promote skin aging.

Make sure you eat whole grains, low fat dairy products and lean protein everyday. Choose fortified high fiber cereals, multi grain breads, red or brown rice, low fat milk, low fat cheese and yogurt, lean cuts of meat, chicken and fish.

Add color to your plate with nutrient rich fruits and vegetables. Beta Carotene, Vitamin C and Vitamin E are powerful antioxidants that combat free radicals that cause premature skin aging. Snack on fruits and only drink 100% fruit juice. Add greens and tomato slices to your sandwich.

Omega 3 from fatty fish, fortified eggs and tree nuts help keep our skin intact preventing irritation and infection. Walnut is a very good source of omega 3. Top your oatmeal and salad with nuts.

Never underestimate the power of water. It is a miracle drink that keeps you hydrated and looking younger than your age. Drink eight to nine cups of water everyday. Clear soups, fruits and 100% fruit juices also keep you hydrated. Just be mindful of your portions and caloric intake.

Work your way up to achieving a healthy weight range by setting realistic goals. Keeping in mind that it is for your own good and not just to live up to some standard. Aim to eat well balanced meals daily and find time to exercise two to three hours a week. When you start focusing on your good qualities and feel good about yourself, you will be oozing with self-confidence in no time – a trait every beautiful woman possesses.

A seasoned dietitian consultant for 10 years, Cheshire Que’s services include Medical Nutrition Therapy and Lifestyle & Weight Management programs for clients afflicted with lifestyle related diseases.

No fruits! No rice! No carbs! If you have elevated blood glucose level or know someone with Diabetes Mellitus, these statements would be very familiar. The World Health Organization listed Diabetes Mellitus as the ninth cause of death in the world in 2008. It is a condition that affects how the body utilizes carbohydrate, protein and fat leading to increased blood sugar level. If left untreated, it could result to serious complications such as eye, kidney and nerve damage among others.

I was 10 years old when my mom was diagnosed with Diabetes. I was too young to comprehend what it means. I watched her put rice in a white measuring cup every meal. I often wondered how she felt because she could not eat chocolates, ice cream and other yummy stuff a 10-year old “sweet tooth” like me could not live without. I grew up thinking that a person who has “sweet blood” cannot have sweets at all. Period. End of Story. Goodbye!

Is it really the end of story for the sweet life?

Big NO!

Eleven years later, I became a Registered Nutritionist-Dietitian in the hopes of helping my mom and people inflicted with this lifestyle -related illness live a quality sweet life.

Through research and experience in monitoring my clients’ food intake and blood glucose level, I can confidently say this: Glucose or sugar from carbohydrates is needed by a person with Diabetes. Why?

Glucose is the primary source of energy for our brain. Insufficient glucose will lead to excessive fat breakdown for energy production. This process leads to a serious condition known as ketosis. Imagine your body utilizing acetone (that’s right! the substance used to remove nail polish) as an energy source. Very high ketone levels may be toxic causing blood pH to be acidic and damage your kidneys and liver.

No fruits! No rice! No carbs! – Many blame carbs especially rice for making them gain weight. Many remove fruits from their diet thinking it causes Diabetes. Again and again I would say to people: “Stop blaming rice. It’s not it’s fault you have Diabetes.” Start living the sweet life without depriving yourself by considering these important factors:

• Heat – Allow rice to cool down instead of eating it steaming hot. The heat makes the sugar readily absorbable thus immediately increasing blood glucose level. It’s best to toast bread in order to form resistant starch that delays absorption of sugar.

• Fiber – Brown rice and red rice contain more fiber than white rice. Fiber aids in digestion and also helps in blood glucose control. Use more water when cooking brown or red rice if you want a moist and soft texture. Multigrain breads and cereals are also good sources of fiber.

• Fruits – Enjoy one to three servings of fruits per day with your main meals. Fructose (sugar from fruits) is absorbed and metabolized differently compared to the sugar from other carbs. Therefore it does not drastically increase blood sugar level when eaten in moderate portions. Eating fruits as desserts will not only prevent cravings for sweets and other high caloric desserts but you also get benefits from the vitamins, minerals and fiber content.

• Combination – Eating carbohydrates and protein foods together helps maintain blood glucose level at optimum range. This combination delays the absorption of sugar and increases satiety. Try whole wheat crackers with low fat cheese slices, apple wedges with reduced fat peanut butter, fresh fruit cup with yogurt or a tuna sandwich.

After everything I have said, the most important thing to remember is to mind your portions without depriving yourself. It is best to work with your doctor, dietitian and diabetes educator to manage your condition to prevent complications.

Enjoy The Sweet Life!

A University of the Philippines – Diliman graduate in BS Community Nutrition, a USA and Philippine Registered Dietitian and Nurse, 33 year-old Cheshire has also studied Global Marketing and Services Marketing at the Ateneo Graduate School of Business and Ateneo Center for Continuing Education. She has worked with elite level of individual clients, celebrities and consultant for prestigious companies. Her simple vision is to help make a healthy Philippines through correct and up to date nutrition education.

Women’s bodies were not created equally. Some are slim, some have wide hips, others have broad shoulders, the list just goes on and on.

Now the million dollar question is: which one is the most beautiful body shape?

Is it the ruler? Think Gwyneth Paltrow.

Is it the hourglass? Think Beyonce.

Could it be the apple? Oprah Winfrey perhaps?

Or the pear shape like Kim Kardashian?

I couldn’t make up my mind because I don’t know the answer.

However, I know that everyone can feel and look beautiful whatever their body shape is. How? Read on..

Love Your Body

Self-acceptance is the first step to feeling and looking beautiful. Whatever body shape you have, be thankful you have hands, feet, eyes, a nose and a mouth. Imagine if you had three eyes! You are God’s creation. You are fearfully and wonderfully made therefore, you are beautiful. Yes, say that to yourself again and again.

Learn Your Style

When it comes to choosing what to wear, remember to WEAR THE RIGHT SIZE! Please, my dear beautiful women I beg you, do not try to fit into a dress that is one size smaller. It will only make you look like you’ve put on weight. Just the same, wearing a dress one size bigger will only make you look like a scarecrow! Wear clothes that flatter your greatest assets. Choose the right shade and pattern that will suit your skin color and body shape. Choose bright colors like yellow if you want to look wider and dark shades like black if you want to look slimmer.

Live Your Life

Healthy is the new sexy! We may have different body shapes but we have one thing in common. We all have to live a healthier lifestyle if we want to be beautiful inside and out. Let go of unrealistic goals. Aim for optimum healthy weight range. Take pleasure in eating a variety of foods sans the guilt.

Choose a physical activity that will not only make you burn calories but you also find enjoyable. Gym for some, yoga for others, sports, walking the dog, whatever… just get moving!

Learn to manage stress for it is part of life. De-stress by taking time to just BREATHE!!! Pray! Read! Listen to music. Sleep. Whatever will refresh your mind and stabilize your emotions for a few minutes, do it! The world will not end if you take 10 minutes off to just Relax. Chill. Breathe.

Lifestyle of Detoxification

Detoxify. Not once, not twice but regularly. Cleanse your body by eating life-giving foods that are low in saturated fat, good sources of fiber, vitamins and minerals. Keep yourself hydrated. Never underestimate the power of water.

For many years, I have been suffering from iron deficiency anemia despite a well balanced diet and supplementation. I had to adapt major dietary changes like saying no to my favorite drink, tea. Tannin in tea hinders the absorption of non-heme iron we get from vegetables, breads, cereals and other non-animal sources.

I was the anemic nutritionist-dietitian until I started doing regular colon cleansing and drinking pure wheatgrass everyday. After a year of detoxifying, my blood work just came out normal. I would want to believe that my regular colon cleansing paid off by helping my body absorb available nutrients from my dietary intake more efficiently.

Lastly, a woman who has a sound mind, a healthy body, and a strong spiritual life will feel and look beautiful in all aspects.

For more information, visit www.cheshireque.com and www.myspadiet.com