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