Reflect, Replace, Reinforce!

We wanted to give you some helpful tips when it comes to changing your eating habits.  For many, we have established eating patterns learned during childhood.  The good news is that it's not too late to change them!  That said, we have an approach that can help! To make solid long-term changes requires a thoughtful approach in which you Reflect, Replace, and Reinforce.

• REFLECT on all of your specific eating habits, both bad and good; and, your common triggers for unhealthy eating.
• REPLACE your unhealthy eating habits with healthier ones.
• REINFORCE your new, healthier eating habits.

Here's how to get started:

Reflect upon your eating habits.  Keep a list of your eating habits - We encourage our clients to keep a food diary including everything that they ate and drank.  Then we review it weekly.  This can reveal your habits. In addition, we ask that you rate how you were feeling, we can uncover what emotions are tied to your eating habits.

• Highlight your habits - Next, try highlighting habits in your diary that may be leading you to overeat.  Some habits that can lead to weight gain are:
  • Eating too fast
  • Always cleaning your plate
  • Eating when not hungry
  • Eating while standing up (may lead to eating mindlessly or too quickly)
  • Always eating dessert
  • Skipping meals (or maybe just breakfast)
• Identify unhealthy eating habits - Once you have highlighted your unhealthy habits try to identify what's causing them.  Then choose a few you would like to improve.  It's important to recognize when you are making positive changes.  By recognizing your successes you will be encouraging yourself to continue making more changes. 
• Create a list of "cues" - A review of your diary will point out where triggers are occurring and help you to be more aware.  Make sure you note how you are feeling.   

Common triggers for eating when not hungry are:

• Opening up the cabinet and seeing your favorite snack food.
• Sitting at home watching television.
• Before or after a stressful meeting or situation at work.
• Coming home after work and having no idea what's for dinner.
• Having someone offer you a dish they made "just for you!"
• Walking past a candy dish on the counter.
• Sitting in the break room beside the vending machine.
• Seeing a plate of doughnuts at the morning staff meeting.
• Swinging through your favorite drive-through every morning.
• Feeling bored or tired and thinking food might offer a pick-me-up.

Circle the "cues" on your list that you face on a daily or weekly basis. For now, focus on the ones you face more often.

• Ask yourself these questions for each "cue" you've circled:
• Is there anything I can do to avoid the cue or situation? This option works best for cues that involve yourself. For example, can your drop by a different coffee shop that does not carry your favorite muffin? Or, could you simply make coffee at home.
• For things I can't avoid, can I do something differently that would be healthier? Obviously, it's impossible to avoid all situations that can trigger unhealthy eating habits.  We recommend that you look at all of your options.  For example, say you are at a meeting at work that involves food.  Is it possible to suggest healthier items?  Or, could you plan ahead and eat a healthy snack?

Replace unhealthy habits with new, healthy ones. For example, in reflecting upon your eating habits, you may realize that you eat more when you are sitting in front of the television.  So, why not try eating at your table with not distractions!  This way you can really focus on what you are eating and enjoy your meal. 

  

        Here are more ideas to help you replace unhealthy habits:

• Eat more slowly. This will help you identify when you're full.
• Eat only when you're truly hungry instead of when you are tired, anxious, or feeling an emotion besides hunger. If you find yourself eating for emotional reasons try addressing them without food.  For example, if you are upset try calling a friend or taking a walk.
• Plan meals ahead of time.  This not only helps with shopping, but also helping you know what meals you will be making for the week.

Reinforce your new, healthy habits and be patient with yourself. Habits take time to develop. It doesn't happen overnight. When you do find yourself engaging in an unhealthy habit, stop as quickly as possible and ask yourself: Why do I do this? When did I start doing this? What changes do I need to make? Be careful not to berate yourself or think that one mistake "blows" a whole day's worth of healthy habits. You can do it! It just takes one day at a time!

Reference:  Improving Your Eating Habits, https://www.cdc.gov/healthyweight/losing_weight/eating_habits.html

Acid-Base Balance

We wanted to take a moment and talk to you about acid-base balance. Let's start by talking about GERD (gastroesophageal reflux disease).  The feedback we have received from clients is that those with a history of GERD had started feeling better shortly after changing their eating habits.  One reason for this is that by including protein with each meal it helps bring balance.  Basically, once protein is consumed it is acted upon by HCl (hydrochloric acid) and pepsin (an enzyme that breaks down protein) in your stomach.  That means that much of the acid is consumed or neutralized.  However, if you are one who eats a diet rich in carbohydrates and fat with very little protein that combination would not significantly reduce acid, thereby leading to GERD. 

Next, we wanted to explain why we like you to avoid drinking soda - both regular and diet.  Many people feel like diet soda should be fine because it lacks sugar and calories.  However, it is important to know that soda is highly acid.  In fact these drinks range from 3.2 to 2.5 on the pH scale and will unfortunately cause a negative effect on acid/base balance. What happens is the parietal cells of the stomach produce HCl/bicarbonate which raises the gastric pH to about 4.5. Now, if you have a diet soda or two with a meal (pH 2.5), the production of HCl/bicarbonate will be compromised.  In addition, when all of that acid from the soda enters in the duodenum (initial section of the small intestine), the pancreas must try and neutralize it with bicarbonate, which releases more acid into the blood. And, if you made very little bicarbonate during digestive phase of the stomach you will have a large amount of acid entering the blood stream and the pH of your blood will begin to fall requiring the body to use another means of correcting the imbalance.  A way to correct it is by leaching base minerals out of your bones, which therein causes them to become brittle. 

Lastly, as we age our bicarbonate levels steadily decline.  And, as those levels decline, its buffering actions for acidic wastes also decreases.  That can cause a decrease in the pH of your blood.  This is important because if the body has difficulty maintaining its physiological pH of 7.3 to 7.4 and there is insufficient amounts of bicarbonate to buffer acids, the body will resort to using the alkaline minerals from your bones.

So, what can we do?  The good news is that by following our healthy eating plan you will be eating a very alkaline diet.  Plus, by using our products which contain whey protein isolates helps keep things alkaline as well.  This is also why we ask you to take alkaline mineral supplements like calcium, magnesium, and potassium.  Those minerals, in addition to the foods we have you eat like the vegetables, and the sea salt all contain rich sources of alkaline minerals, which will help you avoid upsetting your acid-base balance. 

Keep Going!

Many people at times feel discouraged when it comes to their eating habits.  They want to improve them, but sometimes there are things that prevent that from happening.  To help change that here are a few tips.

The first step to improving your health and in particular losing weight and keeping it off long-term is to find support.  Working with a Nutritionist/Health professional can provide you with the necessary tools and proven resources that you need.  Those items are a wonderful investment to your health!  Plus, they will help stop the endless cycle of fad dieting.  Step one of losing weight healthily and keeping it off in the long-term is to find support.

Here are some other tips! Be realistic: A Nutritionist/Health care professional can help you set achievable goals. Your goals need to be realistic and fit reasonably in your life.  They must also align with your health objectives.  It's smart to commit to goals that can be achieved with moderate effort. 

Reward yourself: We always encourage our clients to reward their efforts, just not with food.  When you reach a milestone why not treat yourself to a massage. Or, try saving money each week and when you hit that special mark spend it on something you've wanted for a while - perhaps some new clothes!Identify your motivation: You must identify your motivating factor for wanting to change.  Why not list the reasons for why you want to get healthy, and then keep them out so you can glance at them in a moment of weakness. Don’t give up:  This is something we say to our clients.  We often ask if you were to stop your healthy eating plan what would you do instead?  We try and remind them of all of the positive changes made thus far, and then we work on strategies one at a time to improve weak areas.  You'd be surprised how well this works!  There is always something to be learned by our mistakes/missteps.  

Reference:  Robard Corporations, 5 Tips to Avoid the Ups and Downs of Yo-Yo Dieting, http://blog.robard.com/post/2016/12/06/5-tips-to-avoid-the-ups-and-downs-of-yo-yo-dieting.aspx

Our Microbiome!

Did you know there is a microbiome living in your gut?  Yup, it's true and it begins at birth when you pass through the birth canal.  Those babies who are born via caesarean section are colonized instead with microbes from the hands of their mothers, nurses, doctors, and others that hold them. And, there are many microbiome communities in and on your body like your fingers, hands, ears, navel and mouth!  Though the largest and most complex is found in the large intestine.  The average adult carries 3 to 5 pounds of microbes there.  

Let's take a closer look at our gut microbiome.  For one, the environment can affect it.  If you live with others your microbiome will resemble theirs. In addition, if you have a pet you have picked up some of theirs.  Just like snowflakes, no two microbiomes are the same. However, that does not mean they function differently. In general a healthy gut has many families of microbes.

So, how do we create a healthy microbiome?  Eating dietary fiber helps create a richer one with more bacterial species. The best way to do this is by eating foods derived from different plant materials like beans and green vegetables. Also, taking antibiotics with interfere with your gut, so you may need a probiotic. Plus, our microbiome changes as we age. That means that we must continue consuming fiber rich plant foods throughout our life!

Can our microbiome affect our weight?  Researchers have been trying to get answers to this, but right now it is not clear how it affects our weight.  It is possible that each person has their own "signatures" of obesity.  Researchers are trying to learn what the microbes do, their activity, and what proteins and other metabolites they are producing. Stay tuned!

Scientists are also trying to discover if our microbiome can prevent or treat disease.  For example, in 2010 Dutch researchers decreased insulin resistance in 9 men by actually transplanting into their intestines solutions containing the feces of men who were not insulin resistant. Several studies are looking to finding if this method really works.    Another disease being studied is ulcerative colitis.  Evidently, the gut microbiomes of people with chronic inflammation and sores in the lining of their colon has less diversity of microbes than those of healthy folks.  So, Canadian researchers gave 38 patients weekly fecal-transplant enemas for 6 weeks.  The result, by the end of the study 9 were in remission.  

Other issues like autism, colorectal cancer, and heart disease are being researched, but the most dramatic use of the microbiome has been the cure of difficult-to-treat Clostridium difficile infections using fecal transplants.  However, the FDA will only allow fecal transplants to treat C. diff, and only when all other options have been used due to concerns over safety and effectiveness.  

Clearly, more research needs to be done, but the findings thus far are pretty impressive!

Reference:  Nutrition Action, December 2016, Microbiome It Takes A Village (p.9-11).

Resilience

Did you know that resilience is learned? I discovered that at a seminar for my license entitled, "The Habits of Stress-Resilient People" held in Plymouth, MA. That is good news because that means we can improve our resilience if we feel we need a little help in that department. In particular, this can help when you are trying to make lifestyle changes such as improving your eating habits. Here are some things you can do:

1. Get 10 to 20 minutes of natural sunlight through the eye. That means get outside without sunglasses, unless medically it's contraindicated for you.
2. Exercise, especially in the morning. This decreases cortisol levels. 30 to 60 minutes daily will help a lot!
3. Sleep. Adults need 7 to 9 hours. Good sleep habits improve obesity, ADHD, mental impairment including Dementia, Intellectual disabilities, and injury from accidents.
4. Avoid eating 2 hours before sleeping.
5. Assertiveness, meaning standing up for your rights with empathy and without aggresion.
6. Optimism.
7. Practice gratitude, that is being aware and thankful for the good things that happen; taking time to express thanks.
8. Eating a healthy diet! 

Hope this helps!

Fasting for Weight Loss?

There is a growing trend of people fasting claiming that it helps with weight loss, but is it really true?  Let's talk about it!

First of all, depending on your health status fasting can be quite dangerous.  The prolonged caloric restriction can lead to health problems and even death.  Plus, those who are growing and in need of calories could possibly develop eating disorders.

There have been studies where on some days people ate around 700 calories, or 35% of their normal caloric intake on fasting days.  Keep in mind that was only on 5 days of the month. After 3 months, those participants were compared to a control group who ate normally.  Those who fasted did show a decrease risk in factors leading to diabetes, cancer, and heart disease.

In another study, obese subjects over 6 months followed 2 days of fasting and 5 days of regular caloric intake with a "standard weight-loss diet".  The 2 fasting days totaled 600 calories.  They too wound up with a similar weight loss of 13 pounds, and improved bio-markers.

The question is, should you follow a fasting diet?  It would appear the answer is individualized and points to this - you will be successful in whatever you can follow for the long term.  Otherwise, you will likely bounce right back.

Reference:  Fooducate, Is Fasting Effective for Weight Loss?, http://www.fooducate.com/app#!page=post&id=57FC7E52-468D-EF40-46D3-8205F374340A

My Identity

Many of us are aware that there are health risks with unhealthy eating, but despite that we continue to have a hard time with making dietary changes.  In addition, obesity rates continue to rise.  That said, one way we could try to combat this is by changing how we see ourselves - meaning that we identify ourselves as "healthy eaters". 

But, just because we identify ourselves as a healthy eaters will we really become one?  Research says yes!  This is because we tend to behave in ways that are congruent to our identity.  For example, say we see ourselves as caring people then we'd be more likely to act in caring ways.  So, if we see ourselves as healthy eaters we may be more inclined to make healthy choices. 

By transforming dietary goals into self-identities might be a simple, affordable way to help us maintain healthy eating behavior.  You may be able to use this approach in other areas of your life.  For example, if you have a child who is a low-performing student they may be able to try an envision themselves as a straight-A student.  Point being, explore the possibilities!

Reference:  Psychology Today, Using Identity to Promote Healthy Eating, https://www.psychologytoday.com/blog/in-love-and-war/201610/using-identity-promote-healthy-eating

Essential Oil - Franskincense

People have been using essential oils for quite some time due to their therapeutic and healing properties. One oil, Frankincense is commonly used in aromatherapy, but it can offer other health benefits too!  Did you know that Frankincense can help relieve chronic stress and anxiety, reduce pain and inflammation, and boost immunity?

This oil can be used by inhaling it or absorbing it through the skin by way of a carrier oil or moisturizer. Please note when purchasing oils you want to ensure that it is not a fragrance or perfume oil as these can be synthetic and would not provide any health benefits. You want to purchase an oil that is pure and 100% like doTerra oils (you can find them here - http://mydoterra.com/heidimaher).

Frankincense can be used in the following ways:

Stress Relieving Bath-Soak -
It can give you the feeling of peace, relaxation, and satisfaction.  Just add a few drops to your bath.

Natural Household Cleaner - 
Frankincense oil can help get rid of bacteria and viruses from your home.  You can use it in a diffuser to help decrease air pollution and deodorize any room.
Natural Hygiene Product - 
Because it's an antiseptic it can help with your oral hygiene. You can even consider making your own toothpaste by mixing frankincense oil with baking soda.

Anti-Aging & Wrinkle Fighter - 
Frankincense is a powerful astringent.  It can help with blemishes, prevent wrinkles, and even lift and tighten skin.  Simply mix 6 drops of oil to an ounce of unscented oil and apply to skin. 

As you can see this is a powerful oil with many uses!

Reference:  The ancient oil that's been used to help fight migraines, depression, anxiety and cancer for thousands of years, http://theheartysoul.com/frankincense-oil-uses/

Estrogen and Cancer

Estrogen is actually a family of related molecules that stimulate the development and maintenance of female characteristics and reproduction.  The most common types are estrone and estradiol.  They are both produced by the ovaries, and estrone is made in the adrenal glands, as well as other organs. Lastly, estriol is the third form of estrogen and it's created by the placenta.  

Two targets of estrogen are the uterus and breast.  Usually, estrogen promotes healthy cell growth, but there are times cell proliferation is stimulated and can raise the risk of developing breast or uterine cancer. Breast cancer rises with menstruation at an early age, late age at menopause, later age at first full-term pregnancy, and few or no pregnancies.

Some studies have pointed at the fact that body fat and menopause may be a significant factor in the estrogen-cancer connection.  This is because that after menopause the adrenal glands continue to produce slight amounts of androstenedione, which is then converted into estrogens in fat tissue.  This increase in androstenedione may be why menopause and obesity are associated with higher estrogen levels and therefore a risk of breast cancer. Plus, obesity is associated with an increase of tumor burden in women who are diagnosed with breast cancer.

Reference:  INR Seminars, Estrogen and Cancer, http://blog.inrseminars.com/estrogen-and-cancer/

Niacin - Vitamin B3

Niacin or vitamin B3 is an important nutrient vital to our bodies.  Let's talk about what it is and why we need it.

Niacin is found in two forms:

Nicotinic Acid:  This is found as a supplement and is used to treat high cholesterol and heart disease.

Niacinamide or nicotinamide:  This does not decrease cholesterol, but it can treat type 1 diabetes, some skin conditions, and even schizophrenia.

We get niacin through food, and we can make it from the amino acid tryptophan.

Why we need it:

Like all B vitamins, niacin aids in converting food into energy and helping enzymes. In addition, it plays a role in making an repairing DNA, as well as acting as an antioxidant.

A deficiency leads to the following:

• Memory loss and mental confusion
• Fatigue
• Depression
• Headache
• Diarrhea
• Skin problems

How much we need:

Adolescents and Adults

• Boys and men, 14 years and older: 16 mg/day
• Girls and women, 14 years and older: 14 mg/day
• Pregnant women: 18 mg/day
• Breastfeeding women: 17 mg/day

Health Benefits:

• Lowers LDL Cholesterol
• Increases HDL Cholesterol
• Lowers Triglycerides
• May Help Prevent Heart Disease
• May Help Treat Type 1 Diabetes
• Boost Brain Function
• Improve Skin Function
• May Reduce Symptoms of Arthritis 
• Treats Pellagra

Top Food Sources:

• Chicken breast: 59% of the RDI
• Light tuna, canned in oil: 53% of the RDI
• Beef: 33% of the RDI
• Smoked salmon: 32% of the RDI
• Bran flakes: 25% of the RDI
• Peanuts: 19% of the RDI
• Lentils: 10% of the RDI
• Whole wheat bread, 1 slice: 9% of the RDI 

Thankfully, we consume enough niacin through our diets that we do not need to supplement.

Reference:  Authority Nutrition, 9 Science-Based Benefits of Niacin (Vitamin B3), https://authoritynutrition.com/niacin-benefits/

 

Fermented Foods

Did you know that cultures around the world consume fermented foods?  Many Asian cultures enjoy fermented soy products, Koreans have Kimchi, and Germans have sauerkraut.  But, what about Americans?  Well, it turns out we do too!  And, they happen to be pickles!

At any rate this is good news because fermented foods like pickles happen to be a source of probiotics for us. Probiotics are beneficial to our guts helping out our gut flora. The bacteria in our gut is referred to as our microbiome which is influenced by our age, genetics, stress, and where we live.  Plus, this microbiome can communicate with our Central Nervous System, and that can affect our behavior.  Pretty neat, huh! 

The connection between the gut and the brain has been known for a while.  Scientists think that the good gut bacteria is helpful because it increases GABA - a neurotransmitter that has an anti-anxiety effect on the body. That means that consuming these foods could help lower anxiety!

The next time you reach for a pickle remember that it's not only a tasty snack, but also a healthy one!

Reference:  Power of Positivity, Do You Eat Pickles?, https://www.powerofpositivity.com/things-happen-brain-eat-pickle-every-day/

T'is the Season for Pumpkins, Squash and Gourds!

T'is the season for pumpkins, squash, and other gourds.  Did you know that they are also very affordable and packed with nutrients like potassium, and vitamins A, C and B6?  Plus, they are low in calories.  

Surely you're familiar with pumpkin and butternut squash, but there are other varieties that can found found at your grocery store, farmer's market or CSA.  One of them that is becoming better known is spaghetti squash, which has increased in popularity due to it's swap for pasta.

The best way to prepare these seasonal favorites is to use them as side dishes, or add them to soups and stews.  To keep things easy, simply cut them them up, remove their seeds, and lightly rub the inside with olive oil, and roast them.  A tip to help cut through their notorious tough skin is to toss them in the microwave for a few minutes to soften them.

Don't forget, you can season and roast the seeds like above! See recipe below:

Roasted Spicy Pumpkin Seeds (You can also use seeds of squashes)

Preheat oven to 350 degrees.  Toss 1 1/2 cups of seeds with 2 tsp. of olive oil, 1/2 tsp. garlic powder, onion powder and paprika, 1/4 tsp. oregano, and pinch of cayenne.  Spread out on baking sheet.  Bake for 15 minutes then stir. Place back in oven for another 15 minutes, or until crunchy.  Enjoy!

Reference:  Fooducate, Get Your Gourds On, http://www.fooducate.com/app#!page=post&id=57FF4F2E-7FD2-362F-429C-85B0205B0F83

 

 

Self-Compassion

We find that many of our clients are quite harsh on themselves when they are not perfect on their plan.  The problem with that is no one is perfect.  That said, the program we design for each of our clients is a guide to provide them with the best results.  But, what can be done when plans are deviated?  Instead of chastising ourselves why not try treating yourself like a friend?

This is where self-compassion can be used.  Unlike self-esteem which focuses on self-evaluation and accomplishment, self-compassion involves a consistent attitude of being kind and accepting.  Think of the way you would speak to a good friend who comes to you with a problem.

Harnessing self-compassion involves these three steps:

1. Self-kindness vs. self-judgment.
2. Mindfulness vs. over-identification with thoughts.
3. Common humanity vs. isolation. 

Using self-compassion offers a few rewards.  For one, self-kindness stops us from judging ourselves too harshly.  Mindfulness minimizes focusing on our problems.  Lastly, common humanity will help us to stop being the victim.

Here are a few rewards of self-compassion:

• Happiness
• Optimism
• Wisdom
• Curiosity
• Agreeableness
• Conscientiouness 

We all face problems, but why not try being a little more compassionate next time.  You may be surprised!

Reference:  Psychology Today, The Many Benefits of Self-Compassion, https://www.psychologytoday.com/blog/compassion-matters/201610/the-many-benefits-self-compassion

What's the Deal with Coloring?

I enjoy coloring, myself, and definitely feel connected to my inner child. 😀 In fact, I was able to relax with my essential oils diffusing, along with something warm to drink and of course my coloring book. So,have you been introduced to adult coloring books yet? They seem to be becoming more and more popular these days, so we decided to take a closer look and find out why? It turns out there are a couple of benefits.

For one, coloring can offer comfort. When you're coloring you're engaged in a structured activity that changes your focus to something more manageable, so therefore less stressful.

In addition, coloring can help when you're working on a project and need some creativity. Stopping to color helps our minds wander and offering a sort of mental pit stop and aids in upcoming challenges.

Lastly, coloring can bring up feelings of nostalgia. "The very act of creating implies that there is something inside of us that has value."

Bottom line: Go ahead and color!

Reference: Psychology Today, What's the Deal with Adult Coloring Books?, https://www.psychologytoday.com/articles/201609/what-s-the-deal-adult-coloring-books

One Step At A Time!

As we have said before this time of year can be quite challenging for healthy eating.  You may have some old, sabotaging messages about this time of the year in your head, or you may be bombarded with external triggers and have added responsibilities, worries, and stressors.  For you, giving into comfort food and beverages seems appealing, in the short-term.

As a Nutritionist, I want to act as your advocate, steering you in the right direction,  discussing realities, and helping to create a custom plan for now until January. As such, one thing you can do is to take things one step at a time, or one meal at a time.  This helps those of you who are feeling overwhelmed or who are being sabotaged by your unintentional, negative self talk.  That's why scheduling weekly appointment helps because we can review your daily meals.  Just remember, if you are eating 21 meals per week and you have one poor meal, that's only 1 meal out of 21.  By breaking down each day we can help alleviate any anxiety or negativity you are feeling towards your healthy eating habits because you will see that any obligations or functions you have during this time account for very little.

So, if you have been questioning scheduling an appointment for this time of year, you may want to reconsider.  Think of how much closer you will be to your goal if you start now instead of January!

Setting Short-Term Goals

Hey All, to help create a plan for you during this time of the year we like to get you to think about short-term goals.  Ask yourself, "Is my goal between now and January 1st to lose, maintain, or gain weight?" Thinking about this gets you to be more proactive with what you are doing.  Remind yourself that you have choices, that you are in control of these choices, all choices have consequences, and your choices are valid.

By spending time establishing your short-term goals you may find that you will be happy maintaining your weight.  That's ok, and by surrendering to this you may surprise yourself and actually lose weight, especially if you are seeing your nutritionist.  The reason - accountability!  By continuing to see your nutritionist during this time you may find that you have turned a corner over self-sabotaging cycles you've encountered in years past. Plus, most clients who do this are able to say, “If I can do this during this time of year, I can do it any time.” 

Therefore, we encourage clients, as well as those who are thinking of becoming clients to schedule weekly consultations to help you determine:  Where you want to see yourself on January 1st , at what weight?, and in what type of mood? Let us help you, you won't regret it!

Pets in Your Bed

(Heidi's pets, Isla, Hugo & Finn)

Hey Everyone, have you ever wondered if sleeping with your pets is a good idea?  Well, it turns out that allowing them in our beds can help us get a better night's rest by providing a sense of comfort.  And, did you know that women who were able to obtain better sleep were 33% more likely to hit their weight-loss goals?!  One thing to keep in mind though is to make sure your little guys are up to date on the vaccines because some diseases can be passed between people and pets.  Also, be sure they are free of ticks, worms, and fleas.  Lastly, pets should always be invited in your bed so they continue to see you as the top dog.  So next time you want to get cozy with your favorite furry friend go for it! 

Reference:  Eating Well, November/December 2016, Are Pets in Bed OK? (p.32).

Tip for Cold & Flu Season

Hey Everyone, as you know we're heading into cold & flu season. To help you get through it I wanted to share a tip.  We all know that chicken soup works well during this time, but what if you don't feel well enough to make it? Do what I do - buy already made chicken soup at the grocery store and doctor it up! That's right! I usually buy @wholefoods chicken soup and then hit the frozen food isle and add green beans and cauliflower. And, if I want a little more chicken I just buy a rotisserie chicken and add that in too! 

See, you can still eat well when you don't feel well.

New Health Offer

Hi Everyone!  We are excited to offer you a new opportunity of improving your health & wellness.  Our resident Nutritionist, Heidi Maher, L.D.N. along with Kyla Phillips, R.N. from Thrive with Wellness are now working together to bring natural health solutions into your home. Heidi and Kyla would be happy to host a party for those of you interested in learning more about essential oils, as well as introduce you to a holistic approach to wellness and how they can be used to improve your overall health and wellbeing. If stress, emotions, hormone imbalance, poor digestion, food sensitivities, lack of energy or something else is sabotaging your efforts this is for you! Feel free to contact the office Heidi directly at  (617) 413-0026, email -  Heidi Maher

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More Reasons to Eat Your Fruit & Veggies!

More Reasons to Eat Your Fruit & Veggies!

Most of us know that including more fruits and vegetables to our diets is beneficial to our overall health, but did you know that they can help fight frailty?  Yes, that's right!  One study found that by simply adding in three plus servings of vegetables per day will decrease your risk of frailty by 48% compared to eating none.  There was also a 52% lower risk of frailty when including three plus servings of fruit daily compared to none.  In addition, there was a whopping 69% lower risk of frailty when consuming at least five servings of fruits and vegetable daily compared to those consuming just one.

The thought behind why fruits and vegetables were so beneficial may be due to protecting against oxidative stress.  These foods naturally contain antioxidants such as vitamins C, E, and beta-carotene, as well as trace minerals which allow antioxidant enzymes to function.  Also, fruits and vegetables help ward off inflammation, from which many older adults suffer.  And, we know that produce protects us from cardiovascular disease, and low muscle mass and bone density.

To help increase your fruit and vegetable intake try these suggestions:

Finely chop or puree vegetables and add to stews, soups and casseroles.

Add small pieces of cut vegetables to stir-fries.

Layer in sandwiches using lettuce, tomatoes, peppers, onions or mushrooms.

Dice vegetables finely and add to salads.

Finely chop or shred vegetables and add to burgers, meatloaf, pasta sauces, mashed potatoes or pilafs and other grain dishes.

Reference:  Health & Nutrition Letter, Tufts, October 2016, VOL. 34, NO. 8, Eat Your Fruits and Vegetables to Help Fight Frailty (p. 7)

Multivitamins!

Photo credit to Nutrition Action, November 2016

We loved this graphic which shows what you want to look for when purchasing a multivitamin.  We recommend that our clients take a multivitamin to ensure they are meeting their daily requirement of nutrients, especially with vitamins D and B12.  We also suggest you keep things simple and purchase a regular multivitamin - no need for special formulations.

Reference:  Nutrition Action, Multi-Tasking, Multivitamins: insurance...or waste of money?, November 2016, p.4.

3 Keys to Sustainable Weight Loss

3 Keys to Sustainable Weight Loss

We're here today to talk about 3 keys to sustainable weight loss.  As health professionals we speak to many people about their eating habits, and use our expertise to help guide and support positive lifestyle changes.  Those changes are what help our clients adopt healthy habits that not only improve their overall health, but also aid in weight loss.  With that in mind, we wanted to share a few tips that will help you on your weight loss journey. 

1. Stop going to extremes.

We have found that some of those we've worked with have tried all kinds of plans, some being fairly extreme.  We support overall healthy eating, which means focusing on eating real foods whether that means preparing them yourself, or making good choices when you're away from home.  However, some of our clients have tried plans that are too extreme causing them to feel deprived, which ultimately led them to quitting.  That in turn led them to feeling like a failure which only worsened their eating habits.  Our thought is that everyone has a bad moment or day, and when that does happen to just pick yourself up by choosing something healthy at your next meal.  There is no need to berate ourselves for one poor choice. And, if it happens again, no need to shame yourself, just pick yourself back up and start again.  Instead, try using this phrase, ""I'm normal and this is predictable. It happens to almost everyone, and it's OK."

2. It's essential to enjoy what you're eating.

We believe you need to enjoy what you're eating to be successful on any plan.  That said, our plan focuses on a variety of healthy foods, plus we help you by giving you recipe ideas, as well as tips and strategies while dining out.  That said, if you're someone who simply hates salad but loves a burger then eating salads everyday probably won't work for you.  Instead, we would have you focus on having a side salad with your burger instead of the fries.  Remember, it takes time to change your taste buds.  For example, if you love sweet treats try using more natural sugars like honey and then limiting them.  Eventually, you will find your palate has changed and you won't have those cravings.

3.  Choose changes that you know you can sustain.

Something else that's important to consider is to make sure you are following something you can sustain.  Though there are many programs that are helpful, if you won't be able to follow it long-term than it's not the right fit for you.  That said, if you're someone who has a busy lifestyle you may not have time to make all of your meals from scratch. With that in mind, you would need to take that into consideration when following a plan.  Our plan works well for both those who enjoy cooking, as well as those who prefer to get their meals out.  In either case, we provide tips to help you make healthy choices. We believe it's important for you to choose something that is realistic to your lifestyle. 

Here are some principles to use to increase your probability of lifelong success:

• Avoid extremes.
• Choose food options and alternatives that you enjoy.
• Be honest with yourself about whether a certain new habit or food choice is a good fit for you.
• No shame - just reality and truth.

Reference:  Psychology Today, The 3 Keys to Sane, Sustainable Weight Loss, Susan Biali M.D., July 28, 2016, https://www.psychologytoday.com/blog/prescriptions-life/201607/the-3-keys-sane-sustainable-weight-loss?utm_source=FacebookPost&utm_medium=FBPost&utm_campaign=FBPost

Choose Your Fats Wisely!

Good news, recent studies have shown that by reducing your overall fat intake, and including a higher percentage of healthy unsaturated fats in your diet slows arthritis.  It turns out that "following a healthy diet may be an effective strategy for knee osteoarthritis management, and is clearly more attractive than medications in terms of risk/benefit and more likely to be implementable", wrote researchers, who included Jeffrey B. Driban, PhD, and Timothy E. McAlindon, MD.

A study published in Arthritis Care & Research found that the type of fat eaten correlated with joint space width changes and osteoarthritis progression, both negatively and positively. People from one group who reported the most saturated-fat intake were at a 60% greater risk of osteoarthritis progression than people who ate the least amount of saturated fat.  Total fat intake was associated with negatively effecting joint space as well.  On the other hand, increases of unsaturated fats like vegetable oils, avocados, nuts and fish positively effected joint space and helped lower the risk of progression.  And, people who ate the most polyunsaturated fat were at a 30% lower risk of osteoarthritis progression than those consuming the least.

The thought is that unsaturated fats may help by fighting inflammation.  Researchers said, "There is consistent evidence that polyunsaturated fatty acids have anti-inflammatory effects via their role as precursors for a family of compounds known as eicosanoids.  Eicosanoids are mediators and regulators of inflammation." They also said, "The pathophysiology of osteoarthritis is now recognized to involve much more than simple mechanical 'wear and tear' of articular cartilage" (the smooth, white tissue that covers the ends of bones where they come together to form joints).

These results offer a ray of hope for osteoarthritis patients looking for a way to limit progression of the disease.  Plus, there's already a benefit to consuming these fats as they help with protect your heart and improve glucose and insulin.

Reference:  Health & Nutrition Letter, Tufts, October 2016, VOL. 34, NO.8 Smart Fat Choices Might Slow Arthritis Progression (p.1&3).

Busy Week Tip

Busy Week Tip

So, this past week has been a bit of a whirlwind for my me and my husband as our old car was causing problems. That said, after a lot of research we decided it was time to purchase our dream car - "The Mini". (We have been eyeing it for years.) Anyhow, that search kept us quite busy. To keep on track with healthy eating I made a big batch of the Kale Soup I posted on our Instagram account, plus we bought a rotisserie chicken and I sautéed up some broccoli, greens beans, and spinach. See, you can stay on track. All it takes is a little planning. I hope this tip helps you!

Professional Health Services

Hi All!  We wanted to share with you the importance of seeking out professional health services.  As many of you know there are so many companies and products boasting that they have the right solution for you, but do they really?  Because our area of expertise is in science, nutrition, and health and wellness we wanted to let you know the backgrounds of the staff here focusing on the courses taken to obtain our diplomas & licenses.  You can feel confident knowing that we have the knowledge and skills to effectively help you achieve your weight loss goals.  Please remember that because our healthy eating plan is medically supervised that your insurance/flexible spending may provide coverage.



Colleen Drummond, R.N., B.S. 
                        

Fitchburg State University Courses Required for Nursing:

                                                                       

Applied Statistics                                       
Biology - 2 courses                                     
General Psychology                                    
Human Growth and Development                
Philosophy                                                 
Anatomy & Physiology 1 and 2                    
Chemistry for the Health Sciences              
Mental Health Nursing                               
Medical-Surgical Nursing 1 and 2                
Evidence-Based Practice in Nursing            
Leadership and Management                      
Maternal-Newborn Nursing
Pediatric Nursing
Nutrition
Health Assessment
Pathopharmacology 1 and 2
Foundations of Nursing  
Survey of Microorganisms
Community Health Nursing    
Chronic Illness
Selected Nursing Practicum   
Global Diversity - 2 courses    

Take and Pass State Licensure Exam

Heidi Maher, L.D.N, M.S., B.S.

Simmons College Courses Required for Nutrition/Dietetics (Undergraduate):

*General Biology
*Microbiology
*Anatomy & Physiology 1 and 2
*Inorganic Chemistry
*Organic Chemistry
Introductory Statistics
Introduction to Nutrition Services
*Fundamentals of Nutrition Science
*Advance Food Science
The Practice of Clinical Dietetics
The Practice of Community Nutrition
Food Production and Service Systems
Management of Food Service Systems
Nutrient Metabolism
Medical Nutrition Therapy
Advanced Practice in the Community Nutrition
Seminar: Selected Topics in Nutrition/Independent Learning
*with Laboratory
2 Required social sciences in Sociology or Psychology (Heidi minored in Psychology)

Simmons College Courses Required for Nutrition and Health Promotion (Graduate):
Nutrition Practice: Program Planning, Implementation, & Evaluation
Nutrition, Fitness, & Wellness
Exercise Assessment & Prescription
Nutrition Proposal Development
Research Methods
Health Promotion: A Global Perspective
The Heath Care System: Interdisciplinary Perspectives
Nutritional Epidemiology
Nutrition Research Project
Advanced Topics in Preventative Nutrition

Research Project: involving a school based obesity intervention
Take and Pass State Licensure Exam