Meet Dr. Fabian Lopez, Anti-Aging Expert.

“Dr. Fab” is a high profile physician, speaker and noted anti-aging and wellness expert based in Miami's South Beach. Dr. Fab has a private practice and mutli-specialty aesthetics clinics that host quite an A-list of VIP clientele.

Have a burning question?  Submit your questions to This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Dear Dr. Fab,

I always gain at least five pounds during the holidays. How can I avoid this dreaded weight gain in 2008?

The key to keeping weight off during the holidays is moderation and balance. By having a healthy mind-set, exercising regularly and keeping food in moderation, you can avoid those seemingly inevitable pounds.

Holiday meals are especially challenging, since their sole aim seems to be to pop those jeans buttons! The secret is to keep your diet balanced with lots of fruits and vegetables, and keeping portions moderate. Don’t deny yourself a treat or two! By depriving yourself of a special food, you can make it look even more tempting and it’s more likely that you will overindulge later on. A better course of action is to allow yourself a treat, but in moderation: only a single cookie rather than a handful, or a single thin slice of pie. Keep track of your calorie count, and make up for it later on.

Keep your exercise regular, at least 3-4 times a week. It might be difficult to fit in fitness around parties and holiday get-togethers, but it’s important that you set aside time each day for physical activity. Even if you’re not getting your regular amount of time in, every bit counts. Try finding ways to make exercise a family activity: like suggesting walks after big meals.

Dear Dr. Fab,

Give me the skinny... Which holiday foods are good for me? Which should I avoid?

When it comes to the holidays, rich, fatty or sugary foods seem to be everywhere! However, you shouldn’t be thinking of foods as “good” or “bad”; what’s important is keeping a realistic approach to food during the holidays, or anytime of the year. Keep in control of your appetite and your dish size and you can take control of your health, as well.

Choosing lean cuts of meat, especially white-meat poultry, can provide you with a lot of protein and taste delicious! A great way to benefit from holiday meals is to stick with lots of veggie sides seasoned with spices or vinaigrette, and avoid creamy dressings, fatty gravies or dips with saturated fat. Two holiday staples, cranberries and sweet potatoes, pack powerful nutritional punches by being full of antioxidants and vitamins, and holidays are an excellent time to snack on fruits and nuts. Think of it this way: if it sticks to your spoon, it’s probably going to stick to your waistline, too.

It’s easy to get caught up in the sugary wonderland of a holiday dessert table, but you’ll be paying for it in the New Year. Allow yourself a small serving of a favorite treat, but take time to actually savor the food between bites and don’t just move directly from dinner to dessert…with a little time, you may find that you don’t need that slice of cheesecake after all.

Dear Dr Fab,

I feel like everyone around me is sneezing and coughing! How can I boost my immune system to protect against colds?

Aside from sealing yourself up in a bubble, everyone stands a good chance of catching a cold at some point. But you can boost your immune system during cold season and decrease your chances by taking some precautions, staying healthy with a balanced diet and exercise, and cutting down on your exposure to germs.

Once a cold has appeared, there’s very little you can do about it, so work to build up an excellent defense against these bugs before they become a problem. Keep your immunity system working well with a balanced diet containing healthy, nutritious grains, vegetables and fruit, and your whole body system working well by exercising regularly. Staying hydrated and drinking plenty of water can help flush out toxins. What most people don’t realize is that sleep also plays an important part in a good body defense. The National Sleep Foundation recommends 7-9 hours for your body to heal, repair and beef up those defenses, so make sure you get enough sleep in.

Finally, many people swear by antibacterial soaps, sprays, wipes and gels to reduce cold-causing bacteria, but the jury is still out as to how well they do preventing the many colds of the season. While it’s okay to use these products sparingly, the simple act of washing your hands vigorously in warm water and soap for at least 20 seconds, especially before eating and after using a restroom, can dramatically cut down on your germ count, too.

Dear Dr. Fab,

Between shopping, parties and family gatherings, I never have time to exercise during holidays. How can I fix this?

Fitting in exercise 3-4 times a week is incredibly important, even during the holidays. But believe me, I know how hectic holiday schedules can get. Hey, even though Christmas never falls below 80 degrees in Miami, it doesn’t make getting up and getting active any easier sometimes!

The key thing to remember is to keep exercising, even if you have to reduce the amount of time you devote to it. If you find that you can only fit in two good sessions a week, go for it. Don’t just throw in the towel! Your body will be much more responsive to a lower amount of exercise than none at all. And it will be that much easier to start your regular program up again when the holidays are all over (speaking of New Year’s resolutions...)

When you find that you absolutely cannot find the time, look to stepping up other physical activities you do: climbing stairs, walking in the mall, playing with kids, or doing housework. If you keep your energy level high, you can burn off quite a few calories with everyday activities and get some much-needed exercise in. 

Dear Dr. Fab,

How can I relieve stress during the holidays?

Some of my fondest childhood memories are of Christmas morning and all the fun I had during holidays. So why is it that as adults, holidays can be so stressful?

Bills. Irritating relatives. Hectic schedules. They can all add up to major stress during the holidays. What can you do about it? First, realize that you don’t have to do everything. It’s okay to say “no” to an invitation or two. By accepting everything that comes your way, you’ll be spreading yourself pretty thin, and that’s going to put a lot of pressure on your time and your mental well-being.

Second, learn to rely on your family and friends. Holidays are a time for getting together and having fun. Don’t take responsibility for everyone’s good time, and if you’re feeling stressed talk to someone about it. Just voicing your worries can sometimes be enough to calm them. Establishing a close support network can help you through tough times during the holidays and the whole year.

And finally, take time out for yourself. This is necessary to maintain sanity. During the holidays, I’ll find at least 15 minutes every day to sit in my office or at home, plug in my iPod and just listen to music without any interruptions. Allowing myself even this brief amount of time is terrific for focusing and calming me, and helping me get through the rest of my crazy day. Whether it’s meditating, taking a stroll, or just getting away from those (loved) family members, you need this time to relieve stress.
 

I have an apple shape, should I be eating differently then my pare shaped friends?  Should I eat 3 big meals or small mini-meals throughout the day?

 -Samantha B., Baltimore, MA

Of course metabolism varies widely from person to person.  Everyone knows someone who eats all he/she wants and never gain a single pound; as well as those who just smell food and gain 10 pounds. One's genetic set point is one's set point.  Nevertheless, it's the excesses and poor diet habits that complicate weight loss programs.  The ideal eating pattern is one that fits one's particular metabolism.  Some people are good eating once or twice a day, while others are required to eat several times a day.  No, food is not the enemy.  There's no real magic to it.  It's all a balance between what you ingest and what you burn.  No weight loss plan is effective if it doesn't involve a calorie count AND some form of exercise (some way of burning off the calories).

Should I count calories or carbs?

Anna P., Santa Monica, CA

High fat or low fat?  High carb or low carb?  What about protein???  Again, it's all about a total calorie count.  Traditionally we preached that there were 9 calories in every gram of fat as opposed to 4 calories per gram each of protein & carbohydrate.  Although these numbers lately have been questioned, it's clear that fat contains more calories that carbs or protein. In addition, we clearly will consume more fat and over eat simply because fatty foods are those that retain the most flavor. Remember that the miracle that which is our body can synthesize what is needs--fat-carb-protein.  For example, our body can use the nitrogen from the air to manufacture amino acids (the building blocks of proteins) from fat or carbs. Note, though, that there are some amino acids that our body cannot make (the essential amino acids) and must come from the diet.  All our protein can come solely from plant products...But beware you strict vegetarians, because over time you can develop vitamin B-12 deficiency (B-12 comes only from animal products.  This is a very, very serious condition.

During busy workweeks that include travel and little sleep, how much working out do you suggest?

-Tracy L., Newtown, PA

Regarding that busy schedule.  Of course it is important to continue to work out at least 3-4 times a week.  Proper rest is essential; even if it is a short 20-minute catnap in the afternoon.  Proper nutrition with an adequate calorie intake for those who tend to lose weight easily is essential.  If you stress you body too much, overtraining can cause more damage than good.

I was wondering what your biggest skin tip for year round beautiful bronzed skin?

- Jessica K., Philadelphia, PA

Skin tips for the beach--sunscreen, sunscreen, SUNSCREEN!!!!!!!!  Frequently reapply even if it's SPF 1000 or waterproof!  The UV rays still get through the highest of SPF.  Take breaks from the sun under umbrellas and such.  A beautiful tan cannot be beat, but it is much better to tan over time, than to burn and tan.  Remember than sun damage promotes premature wrinkles, blemishes, keratotic lesions (thickened, scaly, bumps that look like warts) and of course, skin cancer.  One should be using sunscreen even in the tanning booths!  Skin damage from UV light is permanent--the problem is you will not see the effect until years after all that exposure.

I find myself reaching for the Advil Liquid Gels all summer long… what gives?

- JoAnn L., Brigantine, NJ

The most common cause of headaches upon sun exposure (aside from stress and lack of sleep) is dehydration.  So before you go to the beach get a good night's rest and drink plenty of fluid--water is good, but sport drinks with the proper electrolyte replacement is preferable.  Avoid coffee, tea, and colas--they have caffeine that acts as a diuretic and will promote dehydration.  Also avoid alcohol and salty foods, if possible.  Of course, avoid over exposure to the sun as I mentioned above.

I hear a lot about the benefits of antioxidants but what are they and are they really all that?

- Jenna L., New York New York

Antioxidants are considered to be beneficial to the body as a whole.  
Although there are no real studies to strongly support this notion, we continue to recommend antioxidants on faith.  For the most part, there has been no evidence to suggest that they are harmful.  Except for a recent study that suggested that vitamin E may be associated with an increase in lung cancer (although the results were not considered statistically significant).  Antioxidants protect against free radical damage to tissues, assist in oxygen transport and may even have anti-inflammatory properties.

I like to run outside but in the summer time it is so hot.  Is it safe for me to run in the summer months?

- Ali E., Saint Louis, Missouri

Be careful running on the beach--it may not be the best surface for joint health!  If you must, be sure you have properly padded, good running shoes--don't run barefoot.  Walking is best, as long as you avoid over exposure to the sun (peak hours 10am to 2 pm)--cover up if need be.  Evening walking is best, that way longer walks are more feasible.  I like to recommend anywhere from 20 minutes to an hour depending on the intensity of the walk.

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