Dangerous vs. Postive Messaging for Girls & Women

This week has been Healthy Weight Week, and today is the 19th annual Women's Healthy Weight Day.  No, it's not a reminder to start that next diet!  It is designed to remind us to strive for a healthy weight for our specific bodies, and for the purpose of good health; NOT to endlessly long for an unrealistic body shape.  I get too many mothers, often with young girls, coming into my office wanting to lose that unrealistic 10-15 pounds - when their bodies are already in the healthy range already.  They eat healthy and exercise regularly, all labs are normal - yet they are plagued by wanting to be just a bit thinner.  What does that teach our girls?  I found this video last week on Dietitians-Online and thought it was perfect to run on women's healthy weight day today.



Shocking, right?!  My little Hannah loves all things girly, and it's fun to be that with her.  So, I don't think that we need to avoid all things feminine.  And we cannot shelter our children from all of the media expsoure that is found in magines at the grocery store line or television commercials or endless weight loss commercials.  However, we can limit the amount that they are exposed to, and we can balance any negative influences out with positive messaging.  It is so important that we work hard to build healthy self-esteems in our young girls.

In addition to the advertisements, children are influenced by:

• Having mothers concerned about their own weight
• Having mothers who are overly concerned about their daughters' weight and looks
• Natural weight gain and other body changes during puberty
• Peer pressure to look a certain way
• Struggles with self-esteem

Now the good news is that there are so many things that we can do to build a healthy self-esteem.  One big way is to have a healthy self-esteem as their mothers.  Let's start with ourselves!  Other ways we can off-set negative influences are:

• Make sure your child understands that weight gain is a normal part of development, especially during puberty.
• Avoid negative statements about food, weight, and body size and shape.
• Teach your children about a balanced approach to eating which excludes calling foods "good" or "bad" but instead seeing them more as "sometimes" and "always" foods.
• Allow your child to make decisions about food, while making sure that plenty of healthy and nutritious meals and snacks are available.
• Compliment your child on her or his efforts, talents, accomplishments, and personal values.
• Restrict television viewing, and watch television with your child and discuss the media images you see.
• Encourage your school to enact policies against size and sexual discrimination, harassment, teasing, and name-calling; support the elimination of public weigh-ins and fat measurements.
• Keep the communication lines with your child open.

For more information on healping to build self-esteems within yourself and your daughters, visit womenshealth.gov and girlshealth.gov.  Kudos to organizations such as Fed Up, Inc. for putting such powerful videos together (such as the one in this post) to get all of us to stop, think and act. 

Happy Women's Healthy Weight Day!

Calories Are a Good Thing!

My last post that encourages people to Get Off The 'Sick Cycle Diet Carousel' in 2012 has identified with a lot of people on Facebook and Twitter judging by the retweets and shares.  I wanted to dedicate some of the next handful of posts on expanding upon aspects of the diet carousel.

Let’s discuss the pink elephant in the room when it comes to weight control.  When was the last time that calories were discussed in a positive light?  Everywhere you look – you see articles written about how to minimize, decrease, eliminate and avoid extra calories.  We were saturated with it over the holidays.  I completely understand the general premise behind these suggestions.  Adults and children are more obese than ever due to calorie imbalance, so the logical recommendation is to find ways to decrease extra calories for weight management.  But what does the constant bombardment of painting a negative light on calories do for our society?  I will tell you what it does – it makes most people fearful of calories and too much fear has never helped anyone.  I see it every day in my private practice.  We need to put calories in perspective, and we need to see the potential of what we can do with quality calories.

Calories, or kilocalories in the biochemistry world, is a measure of energy needed to increase the temperature of one gram of water by one degree Celsius.  It is literally the way your body maintains energy to survive.  Without calories, our bodies would die.  It is an obvious statement, but it’s important to remember that calories are actually a good thing.  Too many calories taken into the body without sufficient calories expended will yield weight gain.  On the other hand, not enough calories taken in as compared to energy expended will yield weight loss.  In dietetics, I work with many children and adults that are not taken in enough calories – and their health is negatively impacted as well.  With children, inadequate calorie intake will stunt their growth so it is essential to get them back on track.

Now here is the fundamental problem that I have with many people these days.  Many health-minded adults have been groomed to be afraid of calories.  If you do not take in sufficient amount of calories, these things may occur:

·         Inability to build lean muscle, which is what drives the rate at which you burn calories

·         Lack of motivation to be very active

·         The body may not have enough energy to support basic functions such as fighting off illness or infection

·         Fatigue, irritability, insomnia that can confused for depression (seen frequently)

·         Inadequate intake of vitamins and minerals (resulting in other negative symptoms and issues)

For those of you that know me, you know I am a huge promoter of a very active lifestyle.  I encourage regular vigorous activities most days of the week, and believe in fighting to maintain muscle by breaking it down through strength training 3-5 days per week.  Muscle requires calories to build and/or maintain. It’s the wellness cycle that I discussed in my earlier post.

The next time you go to the grocery store, don’t just look at total calories of a food.  Look at the quality of those calories – i.e., how much nutrients your body will receive for the calories in that food.  A good example of this is comparing a piece of white bread with a piece of whole grain bread.  In general, whole grain bread will be higher in calories.  Why?  It is because there are many more wonderful nutrients in whole grain bread.  You literally have the whole grain.  White bread has been stripped from many of those nutrients and that removes calories.  There are many higher calorie foods that contribute excellent nutrients and health benefits including nuts, avocado, fatty fish and heart healthy oils like canola and olive oils.  Take in the quality calories and use those calories to lead an active lifestyle. 

If you need to figure out how many calories your body needs, go to the Daily Food Plans on the ChooseMyPlate.gov website.  Keep in mind that these are only general recommendations and that each person may differ slightly.  Your local Registered Dietitian can help you tailor a very specific number customized for you.  The key is to get the right amount throughout your active day and choosing quality calories specifice to your lifestyle.  Bottom line: do not fear calories, but instead balance them appropriately with an active, adventurous lifestyle.  We need to get this right in order to be on the right cycle of wellness.

Get Off the ‘Sick Cycle Diet Carousel’ in 2012

One of my favorite bands in the last 10 years is Lifehouse.  They are usually on my ipod on workout days, and their lyrics are always so true to life.  One of their all time best songs is Sick Cycle Carousel.   When you listen to the song, it really speaks to anyone because we all have those life struggles that don’t seem to go away no matter how hard we try. We keep going around and around doing the same thing hoping for a different result.



For us to be free of any issue in our lives, we must get off the carousel once and for all.  I have counseled hundreds of men, women and children (usually of those parents) on managing their weight.  More than ever, I am seeing people continuing on the same cycle that has left them unsuccessful over many years.  It is my job to have them consider another way so they can, not only be successful in the short term, but once and for all.  The cycle is usually something like this:

click to enlarge

Your approach may change slightly – switching from one fad diet to the next – but for the most part, it is the same.  I am here to tell you they do not work.  What I love about the new year is that it gives us each an opportunity to do things differently.  As mothers and fathers, we owe it to our children to get it right for ourselves so we can be better role models.  Jump off the sick cycle carousel and jump on the wellness cycle.  It looks more like this:

click to enlarge

Although this pictorial algorithm is simplified, each component is vital for success.  I spend a lot of my time encouraging my clients to eat enough calories at meals (especially breakfast) and snacks in order to get into the sweet spot of the wellness cycle.  When they do, weight drops, lean muscle increases and for the first time in many years, they feel great.  They are fit, and ready to tackle other challenges in their lives.

Some people come and go out of my office and choose not to get off the sick cycle dieting carousel.  After all, change is very scary.  Eat more calories?  Eat more times per day?  That goal of being thin no matter what will drive you to make wrong decisions.  The media does not help with this at all.  Everywhere you look, articles abound that promise the latest dieting secrets.  Be very careful.

So, it is up to you.  Which cycle do you choose for 2012?  As for me, I continue to choose the wellness cycle.  I have some agressive fitness goals for this year and it's the only way to get there.  If you want to choose wellness, consider contacting a Registered Dietitian near you that specializes in weight management that can lead you along your new path.  Many insurance companies are now covering the benefit.  Even if it's not covered, it will be money well spent.

Here's to a Happy & Healthy New Year!

New Food Memories at Christmas & A Tribute

The holidays are such a special time of year – a time to reflect on holidays past and a time to build new memories with family and others that you love so dearly.  Jeff and I were reminded of the magic of Christmas in the eyes of our children when they danced all over as we brought our freshly cut Christmas tree into the house this year.  And later when we got some of their presents wrapped under the tree -  Hannah and Evan stacked and re-stacked them with wonder of what might be in each box.  Children really bring the spirit of Christmas alive in all of us, and I love that.

My mother-in-law, Beverly at
Christmas time in 2009.

But we cannot forget the tragedy that rocked our family’s world just over one year ago.  My beloved mother-in-law, Beverly, passed away unexpectantly in November of 2011 of what we found out was cancer way too late.  For many that have lost very close loved ones, you know the level of loss.  Beverly was the family matriarch with a heart filled with endless love for everyone.  She and I became very close over the 12 short years that I knew her.  She was a mother figure, but also a dear friend that I spoke to multiple times per week.  Even in the last conversation I had with her (which I did not realize at the time), she insisted on talking about my business , our kids and things going on in my life even while she was lying in bed in excruciating pain.  She was such a generous, encouraging person, and will forever be an inspiration to me.  I am so blessed to have known and loved her, and will always cherish the time we had together. 

Until 2010, Christmas day each year meant going over to John & Beverly’s home and opening presents under their beautifully decorated tree followed by a wonderful lunch that they both lovingly prepared together.  But things are different now, and we are forced to move on – if for nothing else, for the grandchildren that Beverly loved so much – our kids and their cousin, Sydney. 

The start of our Christmas table this year.  A work in-progress!

We now must build new memories and traditions.  One thing that has been passed down to me and my sister-in-law, Julie, is food planning.  Last year’s holiday season were a complete blur for obvious reasons.  But for Christmas this year, Jeff & I plan to host the family meal since Julie and her family hosted Thanksgiving.  Hosting is something I am looking very forward to doing – I’ve had fun shopping for festive tableware and it has given me the final motivation to get our china set fully completed.  I love cooking and hosting parties - and this change in our family's life has given me the opportunity to take more of that on.  Our menu this year will feature the traditional buffalo tenderloin that was made by John & Beverly in years past, but with our own new flair and sides.   So we take part of the traditions of the past and bring it lovingly into the present.

Are you forced to make new food memories during the holiday season in your family as a result of a tragedy?  I know our family is not alone, so I want to offer some encouragement.  Let us all move forward together with courage for the sake of the our children, other family  members and in our loved one’s memory.  Settle any differences you might have with loved ones, forgive deeply and love fearlessly.  They would want that for all of us - to be happy and joyful through the holiday season. 

Have a very Merry Christmas and God Bless you all – from our home to yours.

Super Easy & Healthy Crock Pot Meals

Believe it or not, even the weather in Texas where I live is turning a bit cold. Cold weather certainly lends itself to certain types of warming, comforting foods - doesn't it? And there's nothing better than coming home and smelling the aromas of a meal that has been cooking slowly all day long.  Mmmm. Crock pots are one of those secret weapons for busy families that allow for home cooked mealtimes together, and timely bedtimes during the school year. I don't know about your kids, but mine are ready to eat immediately after I walk in the door from working all day. It's difficult to cook fast enough to feed their hungry mouths!

I love crock pot meals because you come home and the work is pretty much done. If you look at many of the recipes, they allow for some flex on types of meats, beans and vegetables depending on preference or sale that may be going on at your local grocery store.  Search for crock pot meals that have less than 10 ingredients so the amount of preparation time is minimized. If you get the kids to help, they will look forward to getting home later that evening to see their finished masterpiece! Check out a few that I love to make that are super easy - so easy that they hardly need a recipe:

Navy Beans with Ham

Ingredients: 2 ½ cups dry navy beans
5 cups water
1 garlic clove, minced
1 cup minced onion
1 pound smoked ham, cut in 1” pieces
1 teaspoon salt (optional)

Directions:  Put beans in cooker, soak overnight in water.   Add garlic, ham and onion.  Cover and cook on low for 7-8 hours or on high for 4 hours.  Add optional salt during the last hour of cooking time. 

Tips: Add fresh picante sauce or chili sauce for an extra spicy kick!  Serve with a fresh field green salad topped with your favorite colorful veggies. 

 Super Easy Slow Cooker Beef Stew

Here's the traditional slow cooker pot roast that I made last week.
But for a more color and a unique touch, try red onions, asparagus
and/or purple onions instead.

Ingredients:

2-3 pound round roast or pre-cut stew meat
3-4 cups vegetables
1- 16 ounce can cream of mushroom soup
1 package of onion soup mix

Directions: Cut veggies up in 1” chunks.  Add stew meat and pour soup and onion mix over top.  Cover and cook on low for 8 hours.

Tip: Try different types of potatoes – sweet, new, purple along with red onions and asparagus or spinach for a nice colorful alternative to the typical pot roast meal.

Shrimp Marinara in the Crock Pot

Ingredients:1 pound cooked shrimp, deveined and de-shelled
1 teaspoon Italian seasonings, fresh preferred
1-6 ounce can tomato paste
2 cups diced tomatoes (or, 1-16 ounce can diced tomatoes)
1 teaspoon salt
¼ - ½ teaspoon pepper
2 tablespoons fresh parsley

Directions:Combine tomatoes, tomato paste, Italian seasonings along with salt and pepper in the cooker.  Cover and cook on low for 6 hours.  Turn cooker on high and stir in shrimp, cooking for 10-15 minutes. 

Tip: Serve over brown rice or whole wheat spaghetti, top with some fresh grated parmesan or mozzarella.
What is your family's favorite crock pot meal?  Let me know!  I'd love swap recipes. :-)

What One Meal Tells You About a Person

I had lunch with two other dietitians today and we got to talking about what many of my dietitian friends talk about.  It never fails, you go to a dinner party or somewhere that involves food and someone discovers your a dietitian.  Dun dun dunnnnn!  The rooms tenses up.  Eyes widen.  Pause.  To break the silence, they proceed to spill the beans (pun intended) about what they eat or not eat, their weight problems or their various food issues and phobias.  I especially love it when they start apologizing for the food that they are eating right in front of them in hopes that they have just went ahead and "outed" the dietitian's thoughts.  In actuality, this whole scenario makes the dietitian self-conscious about how the food she's eating is going to be analyzed.  It's an awkward situation all around, so many dietitians choose not to "spill the beans" about their profession in those situations.  I went to speak at a doctor's office recently and they told the front office person, "Great. You ordered pizza for us on the day the dietitian was coming to visit.  What's up with that?!"  Oh man.  I could go on and on with all the funny things that we come across in our line of work.  One of the dietitians I ate with today even shared that a person told her, "I can't believe you are eating that.  You should know better!"

The truth is that you can tell virtually nothing about what a person by one meal. (I hope that is comforting as we have recently move on from our annual Thanksgiving dinner!)  Sure, you can tell little nuances about someone like the way they hold the fork, mix their food together or even push something off their plate.  But when it comes to assessing the quality of a person's diet, it's really the patterns of eating that give you that true insight.  This is generally how dietitians see things, so don't worry the next time you share a meal with one.  I made Paula Deen's green bean casserole for my family Thanksgiving - full fat version, no modifications.  True story,  Contrary to popular belief, we are not the food police.  Nope.  We just love what healthy, nourishing food does for people and our families - so we eat it.  And promote it.  Well, most of the time.  :-)

Thanksgiving: Healthy Strategies & Last Minute Recipes

Oh, the joys of Thanksgiving!  Our family is looking forward to a nice, intimate family meal with my sister-in-law and her family as well as my father-in-law.  It will be a team effort with all parties contributing dishes to the meal.  I love potlucks because it allows us to share different recipes, tastes and flavors with each other.   I hope you are looking forward to the special time you plan to spend with loved ones as much as we are.

Thanksgiving is usually the official start of the holiday season; that which is filled with shopping, parties, travelling and time spent with extended family.  This is a wonderful time to build memories that last a lifetime, but it is also a high risk time of poor eating habits and weight gain for the average American.  Stress, decreased physical activity and excessive calorie intake are some of the main culprits.  Research suggests that holiday weight gain can be the type of weight gain that stays around for years.

Some of my adult weight loss clients are nervous about the upcoming holidays.  They have made positive lifestyle changes and as a result, have lost weight, improved blood sugar levels and/or have lowered their cholesterol and blood pressure.  Holidays can have a way of throwing all of us off our healthy lifestyle track.  The good news is that this does not need to happen.  There are many things you can do that will allow you to enjoy some of the pleasures that the Holidays bring while also maintaining a balanced approach to your healthy lifestyle.  Here are some survival strategies to help you stay on track through the holiday season:

Avoid starving yourself in preparation for a party or get together.  This is a very common approach, but it is a guaranteed way to take in too many calories.  Instead, strategize a plan so you can enjoy calorie-rich foods in moderation.  Eat a good, hearty breakfast to start your day.

Maximize the veggie tray.  Most parties do have some lower calorie fare such as vegetable trays and salads.  Load your plate with larger portions of these foods to keep your total calories in check.

Contribute the healthier dish.  If you need to bring a dish to a potluck party, bring a healthy dish to balance out the higher calorie choices.  Most people that have healthy mindsets are very thankful for these type of dishes.  This also ensures that you have some low calorie choices to include with the higher calorie foods you plan to eat.

Be mindful of mindless eating and grazing.  Many people tend to eat in the absence of hunger during social situations because the food is simply there.  Try and be extra conscious about why you are eating.  It sounds obvious, but make sure you only eat when you are hungry and not just because the food is merely there in front of you.  Go back to the basics.

Increase physical activity.  Who says time spent with family during the holidays has to only involve eating and sedentary activities?  Be the encourager of your family by suggesting a refreshing morning walk or even an after dinner game of hoops at a local park.  Be creatively deliberate about staying active, which is sure to help avoid holiday weight gain.  Our family likes to take the opportunity of extra time off that holidays allow to do some fun activities together.

Great, Healthy Homestyle Recipes
If you are still looking for that special dish to complete the Thanksgiving feast, I have a cookbook that has not failed me one time.  Every time I make a dish out of this cookbook, my guests love them.  The cookbook is More Healthy Homestyle Cooking: Family Favorites You’ll Make Againand Again by Evelyn Tribole, MS, RD.  She has the original Healthy Homestyle Cooking and the Healthy Homestyle Desserts cookbooks that I keep meaning to get – and this blog post has gotten me to finally purchase them.  Unfortunately, I couldn’t find new books, as Amazon only could find me gently used versions and I was unable to get a hold of Evelyn before this post published.  But I am sure the recipes in the first one are as good as the second, but I will be sure to report back to you with my thoughts. 

What I like about Evelyn’s More Healthy Homestyle Cooking cookbook is that she makes several excellent suggestions to make a homestyle recipe healthier while at the same time, minimizing the loss of good taste and flavors.  That’s the key right there.  Living in Texas, many people I know are always on the lookout for good homestyle recipes that are also healthy.  If this is you, consider Evelyn’s cookbooks.

Here are a couple of her recipes:

Barley Risotto
1 onion, chopped
4 cups fat-free chicken broth
1 cup quick-cooking barley
1/3 cup chopped pecans, toasted
¼ cup chopped flat-leaf parsley
1 teaspoon finely shredded lemon peel

Coat a large saucepan with nonstick spray and warm over medium heat.  Add the onion and cook, stirring, for 5 minutes, or until tender.  Add 3 cups of the broth and the barley.  Cover and simmer for 25 minutes, or until most of the liquid is absorbed.  Uncover and gradually add the remaining 1 cup broth, about ¼ cup at a time, stirring constantly and letting each addition be absorbed before adding the next (a total of about 15 minutes).  Stir in the pecans, parsley and lemon peel.  Serve immediately.  Makes 6 servings.

Per serving: 176 calories, 7g protein, 29g carbohydrates, 4g fat, 0.5 g saturated fat, 0mg cholesterol, 533mg sodium, 5g fiber.

Homestyle Hint:  To toast pecans, place them in a dry skillet over medium heat.  Cook, shaking the pan often, for 2 minutes, or until lightly browned and fragrant.

Roasted Tarragon-Vegetable Medley
VEGETABLES
3 carrots, halved lengthwise, then quartered
2 medium crookneck or yellow summer squash, cut diagonally into ½”-thick slices
2 portobello mushrooms, each cut into sixths

GLAZE
2 T fat-free chicken broth
1 T dry white wine or fat-free chicken broth
2 teaspoons olive oil
1 T chopped fresh tarragon or 1 teaspoon dried
4 garlic cloves, finely chopped

TO MAKE THE VEGETABLES: Position one rack in the top third and another in the bottom third of the oven.  Preheat the oven to 500 degrees.  Line 2 baking sheets or roasting pans with foil and lightly coat with nonstick spray.

Arrange the carrots, squash zucchini, mushrooms, and peppers on both baking sheets or pans in single layers.  Place the mushrooms with their gills facing up.

TO MAKE THE GLAZE:  In a small cup, combine the broth, wine or broth, oil tarragon, and garlic.  Drizzle evenly over the vegetables.

Roast for 20 minutes.  Reverse the position of the baking sheets so that the top sheet is on the bottom and vice versa.  Roast for 15 minutes longer, or until the vegetables are tender and lightly browned.  Makes 6 servings.

Per serving: 69 calories, 3g protein, 11g carbohydrates, 2g fat, 0.5g saturated fat, 0mg cholesterol, 30mg sodium, 5g fiber.

From my family to yours, I wish you a very blessed, happy and healthy Thanksgiving!