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.