You're Being Called.....

It's Thanksgiving 2016!  A new Holiday Season is upon us to remind us all to reflect on our lives, give thanks, offer gifts, and love one another.  Personally and professionally this year has had it's ups and downs for many of us. I've definitely had moments of doubt, frustration, and have neglected myself and others. Recently I was reminded to ask myself an important question, "What's my calling?"  Does it include being kind, being helpful, and encouraging someone to improve their life?   In those brief  moments of reflection I knew my good fortune.  I know my calling and am living it.

I Believe in You.......

So often, as I speak with people about their health goals, I can see how difficult it is for them to find their true motivator to better health.  We all have a reason that is bigger than ourselves to take our health more seriously. It's not selfish to want to be well.  Finding your motivator may be as easy as asking yourself a few questions.   What is your passion? What are you great at? What do you contribute to your community?  What would people lose if you were sick?  Whatever the answer....THAT is your motivator.  Your imprint on this world may be small compared to the mark of others, but it isn't any less important.

You're needed......

Take a moment to recognize your worth in this world.  Take a moment to understand how your passion improves the lives of the people around you. Take a moment to recognize how important it is to value your own health and the gifts you've been given.  Lastly, take a moment to think about how you care for that gift.  Our bodies and minds are amazing, but they need to be fueled and cared for.  There are no guarantees about how long each one of us has in this world to do the things we were called to do. Some of us have the added burden of managing an illness or disease.  Resolve to take one step today, to take care of your gift so that you can continue to make a difference in the lives of those around you.

I know what I've been called to do.  It won't make me a millionaire and it won't make me famous, but I know I'm needed and that is my motivation for taking care of my mind and body.  Please take a few moments each day to make taking care yourself a priority.  Because in doing so, you extend your reach of being kind, being helpful, and  you have an opportunity to show and encourage others in this world how to improve their own lives.

The Thanksgiving Anti-Diet

On two different radio stations this morning, I heard two different stories about Thanksgiving Day diet recommendations.  Suggestions included the classics, "serve only the white meat of the turkey" and "load up on vegetables before the meal to help avoid over eating."  I can't understand why everyone is so focused on imposing dieting strategies on this one day. This dietitian is begging you to consider a different viewpoint. Instead of us focusing on what we shouldn't do, let's all focus on what we should do on Thanksgiving.

People's weight and health issues are  not caused by one or two holiday events. I'm hoping that my readers will approach Thanksgiving with plans to enjoy their meal without fear of the food police.  Please honor the role nostalgic food plays in your holiday events. Let's not forget that Thanksgiving is a time to bring families together to share a meal and give thanks for what we have. 

LET'S BREAK IT DOWN.....

80/20...... 

Did you know that 20% of  365 is 73? Most people's questionable nutrition/eating behavior occurs in more than 80% of their days. This means that if a person can reduce the rate of their problem eating behavior most days, health outcomes would probably improve.  So take a deep breath and focus on some every day changes you can make right away.  Just don't spend the 73 days from October 20th to the New Year completely losing control of eating behavior.  Save some of that 20% for other times of the year. Remember, one meal will not make or break your goals!

NOT THIS!

Slow down.......

Does your family like to visit and share stories over the meal ,or is it a mad dash to finish to move on to the next course or party?  Hopefully, it's the former but if not, encourage everyone to sloooow down just a bit.  Spend some time really savoring those foods that you look forward to every holiday.   Seriously, you're getting permission from the dietitian to relax and take the time to enjoy every...single...bite.

Focus on the the special holiday foods and leave the every day food for every day......

Take your time and visualize what you want your plate to look like on Thanksgiving.  What's really most important to you? Do you love the turkey, stuffing, cranberries, and desserts and could live one day without piling on the mashed potatoes and bread?  Looking forward to your mom's stuffing or Aunt Martha's pumpkin pie?    Be sure to enjoy the choices you do make and absolutely remember to compliment the cook!

Small, achievable exercise goals work best.....

The holidays unfortunately begin a time of sedentary behavior for many people.  The weather is colder and wetter, the days are shorter, and the holidays place a lot of demand on our schedules.  A consistent recommendation I make is to keep exercise goals SMALL.  Sometimes when goals are too grand, there are more reasons to avoid them.  10-15 minute walks after lunch or dinner as often as possible can help with overall wellness through the winter and early spring months. There is absolutely no good reason to wait until January 1st to start some small exercise goals.  There are many benefits to exercise including the benefit of helping with all of the holiday stress that most of us experience.  Remember, small but frequent exercise goals are the best for long-term behavior success!

Give Thanks......

There are so many people in our world who don't have the luxury of a holiday meal the way many of us do.  Rather than focus on what you shouldn't eat at Thanksgiving, GIVE THANKS for what you have to eat.  Appreciate every smell, every color, every bite.  Look around your table and be thankful for the people you have to share a holiday meal with.  Assess your current health, be thankful for the good things, and make plans to change some behaviors to have even better health next Thanksgiving.    The experience of a holiday meal can be wonderful.....soak it all in, and give yourself permission to enjoy it.

Happy Thanksgiving!

(It's sparkling apple juice, I swear!)  CHEERS!

 

Is Your Teen Athlete Eating Enough?

Human beings need to improve their eating behavior. There's no question about it, but it's important that we are careful when making blanket, all inclusive diet recommendations in spite of age, gender, health status, culture, and financial situation. I love that I hear conversations about better nutrition. We all need to be a part of it. Parents, kids, teachers and coaches are encouraging better eating, but we have to be mindful when giving advice without having a good understanding of how the message might be interpreted.

The conversations and recommendations range from simply avoiding junk food and extra sugar, to eating only organic food or avoiding "white foods".  Of course, nearly everyone can benefit from eating less low quality food. But there is danger in making blanket statements of "don't eat this" to any group, let alone a high risk group such as athletes, especially female athletes. 

Female Athlete Triad Syndrome

Just yesterday, NPR did a story on female athletes and the effect that poor eating habits and misguided dieting can have on athletic performance and long term health.  It's important to recognize that many female athletes are more concerned with body weight than they are about properly fueling their bodies, but male athletes can be at risk for malnutrition too.  Adequate intake with a focus on eating quality food can help prevent serious problems including loss of bone density.  Foods rich in vitamins and minerals like fruits, vegetables, dairy and grains are essential.  Even if all the grains chosen aren't whole grain, they are important to the teen athlete's physical demands.  Also, plant based proteins such as those found in baked beans, potatoes, and regular pasta can help round out a meal (not to mention the beneficial carbohydrate and vitamins these foods provide).

http://www.npr.org/sections/health-shots/2015/08/31/435294539/to-thrive-many-young-female-athletes-need-a-lot-more-food

How a Dietitian/Nutritionist Can Help......

Dietitians and nutritionists are trained to assess a person's current eating behavior, diet quality, and health status.  It is important to understand an individual's eating habits, their feeling's about food, their activity level, and their body image, before giving nutrition advice.  Sometimes One-Size-Fits-All nutrition advice can lead to a decrease in diet quality, especially if the message received was about avoiding certain foods.  A good example is how someone might perceive the recommendation to avoid "white foods". Whereas,  the intention is to encourage replacing white rice, bread, and pasta with whole grain versions, the interpretation might be to avoid those foods altogether.    This is unfortunate since rice, bread, and pasta are nutritious foods that can be part of a nutritious meal especially for a young athlete.  It's also important to consider that children and teens depend on their parents for food.  If the family isn't supportive of switching from white grains to whole grains, then the child or teen may opt to avoid the food altogether. 

 Brown rice is a great choice because it is higher in dietary fiber, but white rice is OK too!

Planning Ahead

I'm always surprised to hear athletes aren't planning ahead for meals and snacks.  Thinking ahead to what fruits and vegetables you might eat for the next few days or what food will be used pre and /or post workout are key to improving nutritional status. Taking a few minutes to make a plan for the next morning's breakfast can help prevent skipping or eating a low quality meal to start the day.  Planning ahead for snacks can help prevent a trip to the vending machine for chips or candy bars.  Eventually, planning ahead will be a habit.  An IMPORTANT habit to keep as teens become adults.

Remember: If in doubt, ask a registered dietitian/nutritionist for an evaluation.  Poor diet quality and inadequate food intake during the teenage years can lead to lifelong health issues. 

  

The Challenge in Setting Goals

Goal setting is a powerful process that can put a person on that wonderful path toward accomplishment and greater self confidence. Setting goals is a necessary part of wellness and for that matter, everyday life.  Be it work, school, family, relationships, spirituality, and health, simply hoping for a specific outcome is not likely to get you the result you want.  Often times when asked about goals, patients will proclaim their desires to lose weight, reduce belly fat, feel better, ease pain, improve energy, or reduce disease risks. While this is a good place to start, it's important to recognize that these are OUTCOMES and in order to achieve an outcome, some sort of action must happen.

If you Google "Why set goals?" there are a multitude of answers.  However, most of them fail to mention that the benefits cited in setting goals are directly linked to an action, not the outcome.  For example, one respondent said, "Goals give your life purpose."  Agreed!  But the purpose comes from the doing, not the result.  Losing excess body weight doesn't give you purpose, but setting behavior goals that increase physical activity or improve the food you eat does give purpose.  It's in the action that we see the purpose, it's in the action that we feel control, and it's in the action that we will get closer to the desired outcome.

Where to begin.....

The first question to ask is, "What do I want to change about myself, my work, my attitude, my health, or my spirituality?" This is an important first question.  It's deeply personal and shouldn't be influenced by outside noise.  If you use the words, "I know I should .....", then the goal is no longer yours because you are being influenced by an outside factor. For example, if you say, "I know I should lose weight because....", then this isn't truly high on your priority list but on someone else's, and so it isn't the place to start.   Take a few days to discover what is genuinely important to YOU.

Once you figure out what you would like to change, it's time to determine your action steps.  HOW will you accomplish this goal?  What specifically will you do to put yourself on a path to this goal?  In this step it's important to be specific and reasonable.  Setting a goal to exercise everyday is not reasonable because illness, last minute schedule conflicts, and weather are genuine barriers.  It's best to set a goal for 3-5 days per week to allow for the "unknowns".   You've all heard me say it a million times, Control the Controllable and the outcomes will likely follow suit.

• Specific
• Measurable
• Attainable
• Realistic
• Timely

Recently, I had a patient tell me that she was feeling stressed out by the goals she set. So we went back to the drawing board. She recited what it was she wanted to change and set an action step that she had more confidence in achieving. It's quite possible that this too will be the "wrong goal" but change is a process and sometimes the process takes time.

What's next.....

Finding a goal and the action steps to achieving that goal are only the beginning. Our schedules, environments, and finances are constantly changing. So it stands to reason that re-evaluating your goal from time to time is essential. Being honest about the barriers that are in the way of you and your goal, and determining if the barrier can be overcome are key. For example:

Goal: To feel more energetic.

How: I will walk at least 4 days per week around the block after dinner.

Barrier: Winter has arrived, I'm afraid I'm going to fall on the ice.

Am I able to overcome this barrier? How? Do I need to set a different goal for the winter months?

As human beings we are regularly plagued with negative thoughts about ourselves. It's easy to feel as though a goal isn't "good enough" or "challenging enough". It's easy to feel defeated if the goal isn't achieved. The hard part is countering those negative thoughts with positive ones. There's a fine balance between accepting ourselves for who we are, and in finding ways to improve and achieve more. When goal setting is personal, reasonable, achievable, and evaluated from time to time, self confidence and motivation will improve.

For My Alpha Phi Sister......

I had a plan for my April article and was almost ready to post it to my blog.  Then I saw a Facebook post by a sorority sister that caused me to scrap my April article and start over. I am sharing this with permission:

1:55. I am proudly posting one of my slowest half marathon times ever! I was diagnosed with breast cancer late January and had a bilateral mastectomy In February. It has been a long two months however this time has allowed me to slow down and reflect on the people I am so grateful to have in my life. I am amazed by the love and support I have received during this time. My husband has been a rock and my kids have been simply amazing. My parents have been by my side, as they have throughout my entire life. And I am just so grateful for all of my family and friends that have been part of my recovery – my extended family, my high school friends, my college friends, my running friends, my work team/friends, my current circle of friends from my fun-filled life, all of my amazing doctors and nurses, and the new friends I have met or re-connected with though the sisterhood of breast cancer. I pushed myself to do this half marathon to show my strength from all of the strength I have received from each of you over the past two months. . God has truly blessed me. Please continue to pray as I head in for surgery number 2 tomorrow.

This post moved me. Her words "I am proudly posting......", stayed on my mind and in my heart the rest of the day.

I spend my days teaching nutrition, eating behavior, and disease management, but also spend much of my time helping people cope with a diagnosis. This involves coaching the person to recognize and accept what he or she is not in control of.  The process is an important part of goal setting. 

Of course, being diagnosed with a chronic disease is not something that can be willed away, but making the choice to be in control of other aspects can be willed.  "Focus on controlling the controllable", is a phrase clients will regularly hear me say.  It means to focus on controlling behavior, and hopefully the other outcomes (weight loss, improved health) will follow suit.  Many people struggle with this, because not focusing on the disease is an understandably difficult thing to do.  

So here's why I'm inspired: The words in that Facebook post aren't about cancer and what cancer has taken or may take.  The words are evidence of what cancer didn't take.   I can only imagine the struggle, but somewhere in this amazing woman's fight, she must have recognized that she has the power to limit how disruptive this diagnosis will be.  Somehow a CHOICE was made that cancer, surgery, recovery would not take an activity, nor a community she enjoys away from her.  I'll say it again: I am INSPIRED.  I've read her post multiple times because the energy behind the post is incredibly positive.  There's a unique acceptance of self in this post that is so unfortunately rare, especially among women, and I'm desperately hoping that it's contagious!

So to Sherri: My thoughts and prayers are with you and your family.  You have family, friends, and sisters who are inspired by your attitude.  But mostly, you have your spirit, and the will to not lose your true self in this struggle.  aoe

Your Kids Need You to Teach Them How to Eat

The most important thing that parents can teach
their children is how to get along without them.

~ Frank A. Clark

Parenting is really very hard.  Every year my kids get older, and every year I feel like a new mom again.  Our children change, their needs change, and so we must change in order to meet their needs.  The job is endless and sometimes completely exhausting, yet here I am....parent to parent.....asking you to do more.  What I ask is not going to be easy, but I promise you it will be worth it.  Your child's health, self-esteem, quality of life, and love of good food depends on it.  Let me explain.....

Many parents come to me worried about a child's eating habits.  They have surrendered to the Short-Order-Cook-Syndrome because they've run out of ideas. They've put locks on food cupboards to control between meal snacking.  They are tired of the power struggle going on at dinner time.  They wonder how their child will ever grow into a "normal eater".

Most parents want their children to be be healthy eaters, just as we want our children to be the best baseball player, the smartest student, or the most elegant dancer.   As parents though, a common mistake we make is assuming that our children automatically know how to eat.    A few months ago, I read a great article that discouraged labeling children "picky eaters."  Just as a child LEARNS to read, and will do so at a different rate than peers or siblings, a child must LEARN to eat.  I remember how frustrated I was when I was learning to breast feed my newborn son.   I asked for help and was wisely told that he was learning, too.  The sucking reflex may be on automatic pilot, but the rest of it is not.  Similarly, chewing and swallowing may be reflexive, but getting comfortable with the different tastes and textures is not.  Good eating habits can take years to develop and to be honest, constant work to maintain.  So many factors throughout the life-cycle influence our eating behavior. So, how can you as the parent, help your child learn how to eat in a way that is healthful both physically and mentally?

• It starts with you, so model good eating behavior.  Our children look to us for guidance. They like to mimic us and the things we do and say.  It doesn't mean that your child will automatically love all the same food you love now as an adult, but if the food is familiar, your child be more likely to try it again.  
• Don't give up when the going gets tough.  My kids' tastes have changed throughout the years.  My oldest loved bananas as a toddler but doesn't like them now.  My youngest loved yogurt, then hated it, and now loves it again and he didn't like mushrooms or tomatoes until he was 10 years old. The key is, I never stopped offering  those foods nor did I stop cooking with them.  
• Get them involved!  My husband is definitely better at this than I am, but I don't think kids are ever too young to be involved in the menu planning, grocery shopping, and cooking.  We find that our kids are more adventurous with trying something new if they had a hand in planning and preparing it.  Use the MyPlate picture to help your child plan a menu, have them go to the store with you to buy what is needed, and get them involved in the preparation of the meal.  
• Make ALL meals a priority.  If breakfast is regularly a bowl of cereal that your child eats in front of the television or at the table alone, then the message that breakfast isn't important is loud and clear. If you as the parent are not eating breakfast, the message is even louder. For Lunch, avoid the go-to lunches of Lunchables, boxed Mac and Cheese, or Chicken Nuggets unless they're only part of the meal.  For example, Chicken nuggets, baked beans, grape tomatoes, apple sauce, and milk.  This meal has a variety of tastes, textures, and nutrients.  Seem like a lot of food?  Give smaller amounts of each of them.  Lastly, have dinner together as a FAMILY.  It's a great time to model good eating behavior as well as catch up on everyone's day!

 I see too many children and adults in my practice who are problem eaters. Problem eating causes health problems, self-esteem issues, and chronic dieting.   Sometimes problem eating can lead to  disordered eating that has the potential to lead to extreme disordered eating such as binge eating, purging, and restricting.  

Teaching your child to eat in the same way you might teach them to potty train, read, ride a bike, or play an instrument is a parenting must.  Some children might struggle with this skill and might even have set backs, but they'll get it eventually.   I know it is challenging, but YOU are the parent.  It is in your job description to stay strong, get focused, make adjustments, and ask for help when needed.  

Be Fabulous in RED

Last Friday, February 6th, men and women all over the country wore RED in observance of The American Heart Association's "Wear Red for Women" campaign.  It's February! Which means hearts everywhere, but not just for Valentine's Day.  February is National Heart Health Month. So why should women care?  Why do we need an awareness campaign for heart health when cancer is our biggest concern? According the the American Heart Association and the Centers for Disease Control, there are plenty of reasons to raise awareness.  So WOMEN, pay attention!  Only 54% of us are actually aware that heart disease is our NUMBER ONE KILLER.

Did you know.........
Fact:  Heart disease is a killer that strikes more women than men, and is more deadly than all forms of cancer combined. While one in 31 American women dies from breast cancer each year, heart disease claims the lives of one in three. That’s roughly one death each minute.
Fact: Sixty-four percent of women who die suddenly of coronary heart disease had no previous symptoms. Because  symptoms vary greatly between men and women, they’re often misunderstood.
Fact: Studies have shown an increase in heart attacks among women about 10 years after experiencing menopause. 
Fact:  Cardiovascular disease kills nearly 50,000 African-American women annually.

The "Wear Red for Women" campaign is such an important part of raising awareness.  Every woman who takes a moment to PAY ATTENTION, and take action, has a greater chance of living a quality life, a longer life.  Every woman who takes a moment to PAY ATTENTION, has a greater chance of sharing that awareness to a loved one.  Every woman who takes a moment to PAY ATTENTION has a greater chance of raising children who are more likely to make their own health a priority.  Risk factors such as smoking, diabetes, high blood pressure, high cholesterol, inactive lifestyle, and family history of heart disease all increase a person's risk for heart disease.  Additionally, women have an increased risk post-menopause which is linked to lower estrogen levels.  However, it's important to recognize that experts do not recommend hormone therapy as a preventative measure at this time,because the lower estrogen level is likely only a part of the overall picture.    

There are many controllable factors  to help reduce the chances of developing heart disease.  

• Know your blood pressure.
• Be screened for diabetes regularly.
• Quit smoking.
• Keep track of your cholesterol numbers.
• Set some healthy eating goals.
• Lower your stress level and find healthy ways to cope with stress.

All the controllable factors listed above have the potential of increasing overall stress on the body.  This can affect cell and tissue health, and alter the way our bodies work.  Simple changes, such as making breakfast a priority, can be a great first step.  Did you know that not pro-actively fueling in the morning can put stress on your body? Did you know that most highly advertised breakfast food is not very nutritious? So a great place to start making changes, is with how you start your day.  Make your first meal of the day a high quality meal, that is full of energy and has a variety of nutrients!  Avoid listening to misconceptions that say eggs are bad for your heart, or that breakfast should be 300 or fewer calories.  These, among other diet misconceptions, are creating generations of problem eaters and increasing stress in the body.  All of which have the potential for increasing our risks for developing diabetes and heart disease. 

And for all you wonderful women out there.....listen to your bodies. Identifying a heart attack or stroke early is key to survival.    Unfortunately, some women have no symptoms of a heart attack.  But those who do are more likely to describe chest pain that is sharp, burning and more frequently have pain in the neck, jaw, throat, abdomen or back.  Vomiting has also been listed as a symptom for women. 

Regardless of where you decide to begin your journey to better heart health, start somewhere! Be sure to spread this important message, and be fabulous in RED.