An Update from Fit And Healthy Nutrition:

Diana Urcuyo, MS, RDN, CDCES

I am still seeing patients and clients.

Don’t wait to start living a healthier life because you are sheltering in place. I use a HIPPA Compliant Platform so we do not have to worry about our meeting being hacked. Your personal information will stay safe.  For any cash pay patient/client, this is an automatic option.  For those using insurances to cover the cost of our sessions, most insurance companies are now covering for televisits as well.  PLEASE EMAIL OR CALL TO SEE IF YOUR INSURANCE COMPANY WILL COVER THE VISIT.

Please do your part to stay safe and healthy during this extraordinary time.

Keep Calm and Turkey On

Keep Calm and Turkey On

​Keep Calm and Turkey On



The holidays can be full of emotional land-mines between family, travel, or relationship status… but what you eat during the holidays shouldn’t be one of them. That’s why I’m going to help you Keep Calm and Turkey On! Whether your weakness is stuffing, Christmas cookies or potato latkes (or all three) you’re going to be okay! Here are a few ways to navigate the holiday table without stressing out:

1.  Indulge in the Moment

This surprises a lot of people, but I’m going to go ahead and say it. Eat the stuffing. Or have a slice of your favorite pie. Thanksgiving dinner (or Christmas, or Hanukah, etc) is not the day to deprive yourself. Having said that, notice I say a specific DAY. People run into problems when the feast never ends. Taking a holiday meal with you to work every day until the leftovers run out is not sustainable. And no, it doesn’t count as meal planning (ha!). Eating a slice or two of pie on the actual holiday – a splurge. Eating an entire pie over the course of a few days because you don’t want it to go to waste is a no. So my recommendation is out of sight out of mind. Freeze the leftovers, give them away to your visiting family – just don’t pick on them for a week.

2.  Mindset Matters

I’m pretty sure it was a slick ad agency that convinced everyone, January 1st is a magical day of reckoning. Because that’s what most people set in their mind as some imaginary line in the sand of feasting. But this all-in, anything goes eating frenzy until the New Year doesn’t help in the long run. Resolutions regarding weight are tricky. Better to start whatever fitness or nutrition program during the holidays. Deciding to eat a salad the day after a holiday shindig or walking around the block after thanksgiving dinner will help you feel less overwhelmed by January. Don’t set an unrealistic expectation, build in some balance.

​3.  Be Choosey

​The holidays are full of memories and nostalgia. People wait all year to eat their favorite dishes. So, when you’ve been dreaming about your favorite turkey sandwich or the pecan pie that your Aunt makes just once a year, I’m going to go ahead and say indulge. But, if you’re making the choice to eat your favorite slice of pie then maybe don’t grab a handful of chips or nibble off of the cheese plate if it’s not your favorite thing. Basically, don’t settle. Pay attention to the urge to mindlessly snack or eat something just because it’s there. Save the calories for the foods you truly love and don’t have access to the rest of the year. You’ll appreciate the flavor and the occasion much more.

​And if the idea of eating during the holidays still overwhelms you, reach out and we can
strategize together. I’m always here to help:

Simple Spring Swaps

Simple Spring Swaps

Flowers! Sunshine! Chocolate bunnies! All the signs of spring are here. And with Spring comes new opportunities to bloom and grow in many aspects of our lives. So as your doing some spring cleaning, let’s talk throwing out the old and incorporating some fresh new choices into your routine. 

1. Old Habit: Snacking on Spring themed treats like crème filled chocolate eggs and sugar dusted marshmallows.  

Simple Swap: Whether you celebrate Easter or not this candy is around every corner starting right after Valentine’s Day and can be so hard to resist. Maybe it’s nostalgia, cute packaging or a sugar craving but you eat it not always because it tastes great but many times just because it’s there. Conquer the craving the smart way by having some dark chocolate that has 70% cacao or more on hand. Dark chocolate that is high in cacao is a good source of antioxidants, it’s lower in sugar, less processed and can even be a good source of fiber. And it’s harder to eat a ton because a little goes a long way.

2. Old Habit: Eating out often. 

​Simple Swap: Eating out a restaurant is a fun experience. But now people eat out multiple times a week and it can not only bust your budget but your diet too!  Serving sizes can be 2-3 times larger than what you would serve yourself at home. Which means even the healthiest options can become unhealthy fast. Eating at home, you can control your portion size enjoy better quality food and no need to tip. Even if you cut down eating at a restaurant by one or two times a week you will see a huge impact on your diet and your wallet. 

3. Old Habit: Watching tv after dinner 

​Simple Swap: I get it, you’ve been busy all day. You ate a healthy dinner like I suggested and now you would just like to relax, and binge watch 4-6 hours of your favorite show. But, how about tonight instead, you take a stroll. The days are longer, the weather is nicer, and you deserve a moment to reconnect with yourself, and/or your friend or partner. It’ll help you relax more than tv. And it will help you digest your meal better, reduce stress and get some much-needed fresh air. Plus, if you are walking with your partner then they say couples who exercise together do more other kinds of exercising together, if you get my drift.

Here’s to Spring!

Myth Busting the Keto Diet

Myth Busting the Keto Diet

During the holiday season there are yummy treats and festive indulgences around every corner. It’s expected that we indulge but then the New Year arrives and panic sets in. Switching gears and looking for a fast fix to lose the weight is a common response to holiday weight gain. And a major trend/fast fix that I get asked about constantly is the Keto Diet. So, let’s do some myth busting and find out if this could be the right plan for you.
Myth #1
Myth: Carbs are the source of all weight gain, so if I cut out the carbs on Keto I’ll drop the weight.
Fact: Carbs by themselves do not make you gain weight, calories do. If you eat too much of anything, it’ll cause weight gain. And while cutting refined/unhealthy carbs and those that are high in sugar is a positive way to improve your diet. There are many healthy unrefined “good” carbs that you should still be incorporating into your daily diet like whole grains, nuts, seeds, vegetable and fruits.
Myth #2
Myth: Keto diet helps me lose weight fast
Fact: Keto helps you lose water weight in the beginning. So, while you may see a dramatic drop in the first few weeks, it’s likely that it’s not permanent. Add to that you may not be losing fat, you could be losing muscle.
Myth #3
Myth: Staying on the Keto diet is a manageable lifestyle
Fact: The Keto diet consists of an ultra-low carb diet of less than 30 carbs per day. The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. That means anywhere from 150gm + carbs per day. The Keto diet is unsustainable for most people because its severity makes people go off and on the diet resulting in yo-yo dieting which can wreak havoc on your metabolism in the long term.

Conclusion: The Keto diet might be a fast fix, but it’s not a smart one because in addition to the above myths I’ve just smacked down… I haven’t even touched on the dangers it can have given someone’s individual health history.There is a famous vegan cardiologist that suggests that one should only go on a Keto diet if weight loss is more important to the individual than his/her long-term health. And to me, that is not an acceptable risk. There is no one-size fits all weight loss solution, no matter what an informercial or book says. Confused what to eat? You’re not alone. The best way to figure out a permanent way to incorporate a healthy lifestyle is to talk to someone about what YOU need. Not a trend or a fast fix. When you’re ready for some down to earth, medically sound advice with someone who can diagnose what’s best for you, with you… then I’m here to help.