So did any of you hear about the Ralph Lauren photoshopping debacle?  Poor Filippa Hamilton.  Her waist was made to look smaller than her head after some editing that went seriously wrong!  The picture, shown below, is so ludicrous.  But I think it makes for an excellent reminder that the images we see in mainstream media simply do not reflect real life. 

To add to the flames which sparked from the photoshopping nightmare- the 8 year model of Ralph Lauren, spoke out to reveal the shocking truth that she was fired from the company for being too fat to fit into their sample clothing. Ralph Lauren released a statement to the Daily News stating that Filippa is "a beautiful and healthy" woman, but their relationship ended "as a result of her inability to meet the obligations under her contract with us."  Hard to believe that 120 lbs is enough weight to get you fired.  Yikes.

So if you are as disgusted with Ralph Lauren and an industry which permeates our society with distorted ideas and images of what women ough to look like- then join the Facebook boycott of Ralph Lauren.  The creators of "America the Beautiful" (a documentary on the pressures women feel related to beauty in the States) are attempting to recruit 10,000 people to sign their petition.

As a dietitian in Cambridge, I spend most of my day working with women who suffer from eating disorders, disordred eating, and body image problems.  I'd love to see more women banding together to support a cause we could all benefit from.  Rather than obsessing about what we eat and how much we weigh- wouldn't it be great if we could contribute our intellect and energy in more productive ways?

Another produce endorsement from your friendly nutritionist in Cambridge!

So I really had to think about what product I wanted to showcase during the Christmas season.  And for anyone who knows me, knows that I like anything containing cinnamon.  So I thought I'd share with you my all time favorite herbal tea.  It's Tazo's Sweet Cinnamon Tea and I love it.  It's the perfect combination of sweetness and a little bite to keep things interesting.  I think that a cinnamon herbal tea is a perfect companion for the hectic December month for so many reasons:

1.) Herbal tea is calming and may be just the thing you need to decompress after a hectic day
2.) The cinnamon flavor is a fun holiday treat without having to fill up on extra sweets, which seem to be on overload at this time of the year
3.) A hot beverage can warm you up on a chilly day as well as keep you regular, as I mentioned in a previous post
4.) It makes for a great gift and is really enjoyable when sharing time with a friend
5.) It's easily purchased at Starbucks, Whole Foods, Shaw's or even online!

I don't always love the diet-related articles posted on the Yahoo! and MSN homepages.  But today is an exception.  MSN posted article entitled Top 10 Overrated Health Foods and I think it's worthy of a blog post.  After checking out the article, do you notice any trends or themes?  I certainly did.  Nearly every one of the overrated health foods is highly processed but with added nutrients (i.e. omega-3s, Vitamin D, fiber, etc.) pumped into the product in an attempt to make it look healthy.  What a racket!

In fact, I blogged about this back in March.  The fact is that food companies are a business and they will use the latest science "breakthroughs" to sell their product.  So stop buying highly processed foods that seem healthy because of the claims slapped across their packages.  Enjoy the non-nutritious stuff in moderation (hey, I've got to have my Oreos!) and rely on non-processed foods to form the bulk of your diet.  This will provide your body with the essential vitamins and minerals it needs and in a form that your body can actually use more effectively.

I'm off to peel my clementine....

Your neighborhood nutritionist in Cambridge. Marci

Bet you never expected to find an article on bowel health during the holidays! But let's be honest, at this time of year, most of us are thrown from our regular routines and this can affect how things are going (or not!) in the GI department.  Here are a couple of ideas:

1.) Move your body.  Evening parties and social gatherings may interrupt your exercise regimen.  Regardless of your current commitment to physical activity, you may need to shift your schedule and make an even greater effort stay physically active.  This will help your stress levels and your bowels.

2.) Don't forget to include whole fruits and vegetables at every meal.  Fruit on cereal, chili for lunch, and roasted veggies at dinner are essential to keeping things flowing as they ought to. :)  Too many baked goods and processed sweets will have you backed up in no time.

3.) Drink plenty of fluids.  Keep a water bottle with you and try to avoid caffeinated beverages.  They may give you the burst of energy you need to make it through the day but can also be dehydrating.  Hot herbal tea in the evening can be particularly helpful if you are feeling constipated.

4.) Try Magnesium.  If a healthy diet and exercise isn't doing the trick, you may want to consider 250 mg of magnesium in supplement form.  Just don't go overboard or you may find yourself racing for a bathroom at an inopportune moment.  Now that would be a bummer for your holiday shopping...

As a nutritionist in Cambridge, I refer my clients to check out Cambridge Naturals for their supplement needs.  The staff is knowledgeable and friendly and they have just about everything under the sun.

Here's to wishing you a holiday season that is nothing but smooth sailing!

When I started working with my client Mary she was feeling overwhelmed and frustrated.  She had a long history of feeling like a failure when it came to setting and achieving goals.  After some good discussion, my feeling was that Mary had continued to make the same goal for 15 years.  I asked her if that paticular goal was helpful to her and she came to the realization that it actually hadn't been helpful.  The goal hadn't helped her eat healthier or exercise with consistency.  I explained to Mary that goals are supposed to motivate us and helps us, not drag us down or cause us to feel awful!  After a bit of persuading on my part, we decided to shift gears to find some more helpful goals.  We based these new goals of the SMART acronym.  Goals ought to be:

S: Specific-the what, why, and how of the SMART goals setting pattern.

M: Measurable- it needs to be something that can be measured so you can see progress.

A: Attainable- Challenging but achievable. 

R: Realistic- This doesn’t mean easy but do-able.

T: Timely- Set a time frame.  This helps you to track your goals and helps you to know whether or not you are actually doing the work.  Remember, there is a difference between short and long term goal.  Short term goals ought to help you reach your long term goals.

Mary's Old Goal: Lose 10 pounds.  In my opinion, this did not meet any of the criteria for a SMART Goal.
Mary's New Goal: Eat two pieces of fruit and two pieces of vegetables per day.  This meets all of the criteria above.  In fact, she just sent me an email letting me know that she's met that goal nearly every day since we set it together two months ago!  Whoohoo- that's what I call progress.

Remember, goals can be modified.  If a goal isn't helping you to make positive lifestyle changes, ditch it and make a new one that suits you better.

If you'd like some feedback on your own nutrition and exercise goals, send an email to your friendly neighborhood nutritionist in Cambridge.  Marci (marci@marciRD.com)   

Are you sick of the articles and news reports talking about holiday weight gain?  I am.  But in my profession, it's a conversation that I simply can't avoid.  And to be realistic, most people are pretty stressed out about the amount of food-related celebrating this season brings.

If you are looking for simple tips and tricks to avoid holiday weight gain, google it.  There are a bizzilion blog posts and articles written on the topic.  But what I will try to offer you is a re-cap from the newsletter article I wrote and sent out a week or two ago.  In fact, I can sum it up in one word, perspective.

Thanksgiving is a single day.  And most of us will likely eat more than we normally do on that day and that's ok.  I personally feel that that is part of "normal eating."  The problem truly lies in the fact that holiday celebrating seem to span several days, weekends, and even weeks! 

So as the holidays approach, it may be helpful for you to remember that holiday celebrating should be enjoyed.  But seek to balance out those days of special foods rather than letting it bleed into every other day that follows....

Another thing to consider is that there are many other things than food to indulge in this season: counting your blessings, reconnecting with friends and neighbors, reaching out and giving to those around you. Do your best to take care of your body with lots of rest, plenty of movement, and days of balanced eating.

On Saturday I had a great time teaching a workshop at Wu Dao Kung Fu on fueling for exercise and everyday living.  One of the things we discussed was using sports drinks for hydration, a topic that I thought others might be interested in as well. 

I see people sipping on powerade, gatorade, vitamin water, etc. all the time.  One thing to consider is that the purpose of the extra sugar and electrolytes is to replenish what is lost during extensive and very vigorous exercise.  So I typically recommend using those types of drinks if you are exercising vigorosly for more than an hour.  If you are exercising less than that, plenty of water along with a diet rich in whole fruits and veggies is likely sufficient.

I just wanted to let you know that I'm giving a workshop on Saturday, November 21st entitled "Fueling for Life & Performance." If you are interested, check out this flyer and don't hesitate to email with any questions you might have.

Alright, you've got 7 days until the Thanksgiving feasting begins.  If you are a bit inexperienced in the kitchen, Thanksgiving may feel a bit overwhelming!  However, I was just forwarded a link to a fantastic resource developed by Alice Henneman at the University of Nebraska-Lincoln. 

This link has articles on:
■Planning ahead for Thanksgiving Day
■Where to call for help on Thanksgiving Day
■How to prepare a turkey
■Food safety questions
■Carving a turkey
■How to make turkey gravy (complete with YouTube video instructions)
■Stuffing
■Pumpkin pie
■Tips for traveling safely with Thanksgiving foods
■Recipes for leftover turkey
■Preparing meats other than turkey
■Kids' Corner (Thanksgiving coloring sheets, games, jokes)

There's no better way to learn a new recipe or a new skill then to jump in and go for it.  And with these resources at your fingertips, you might perform better than you think!

Since it is Diabetes Awareness Month, I wanted to share with you a bit of information regarding diabetes and exercise.  And if you don't have diabetes, keep reading!  Chances are, you already know someone or will know someone diagnosed with this serious disease.

Did you know that exercise acts just like insulin?  Insulin is the key that allows blood sugar to enter into the cells of our body.  A person with Type I diabetes doesn't supply enough insulin and a person with Type II diabetes doesn't seem to respond to the insulin their body does supply.  Incidently, exercise can help people with either type of diabetes manage their blood sugar.

So whether you are healthy, have pre-diabetes, or have already been diagnosed with diabetes- get your body moving!  I'm not talking about hours at the gym, 30 minutes of walking everyday is enough to give your body the health benefits of exercise.  But if you already have diabetes, here are a few pointers to beginning an exercise program.

1.) Always talk to your doctor first.
2.) Check your blood sugar before you exercise (read this helpful article from The Mayo Clinic for more details).
3.) Check your blood sugar after you exercise
4.) Start slow and start small.  You aren't in a hurry, slow and steady wins the race and every step counts!
5.) Try walking with a buddy.  This may help you feel safe and stay consistent.

Exercise is the #1 tool for chronic disease prevention and boosting your mood and energy levels today.  Whether it's playing with your kids, raking leaves, or participating in a walk for charity you gotta' move it!