10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

Happy Registered Dietitian Nutritionist Day 2014!  In honor of all of the hard-working RDN's out there, please enjoy this infographic of 10 Interesting Facts About Registered Dietitian Nutritionists.

Feel free to copy, distribute, and reprint unaltered versions for non-commercial/educational purposes with proper credit.

Thank you and Enjoy!

10 Interesting Facts About Registered Dietitian Nutritionists [Infographic]

10 Interesting Facts about Registered Dietitian Nutritrionists [Infographic] by Michelle Loy, Go Wellness is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Based on a work at www.gowellnessco.com.
Permissions beyond the scope of this license may be available at nutritionandwellnessbytes.blogspot.com.

3 Strategies for Preventing Holiday Weight Gain

I just returned from my daughter's Halloween celebration at preschool and I am reminded that we are embarking on National Eating Season. This is the parade of food that begins with Halloween and wraps up with Super Bowl Sunday.  Following this season of eating, many Americans find themselves a little bit heavier.   Even with the best of intentions and New Year's resolutions come January, research tells us that the weight gained during this time is often not lost again.

I understand how easy it can be to gain weight during the holidays with the barrage of all the unique food offerings of the season from the pumpkin spice lattes to Grandma's special apple pie to the egg nog.  At the same time, I also know how important maintaining health, well-being, and an optimal quality of life is for so many people.  Nothing tastes as good as healthy feels, right?   This is why I think it's vital to be proactive and make plans right now to prevent holiday weight gain.  So I thought I'd share three solid strategies to help you get started on that today.

Put your goals in writing.
While it's definitely a step in the right direction to make a mental note that you'd like to maintain a healthy weight this holiday season, I believe that writing down your goals will only increase your chances of success.  As you consider your goals for the season, be sure to make them SMART - specfiic, measurable, attainable, realistic, and time-sensitive.  If the goal is to maintain or even lose weight, then be sure to consider the behaviors that are needed to do that.  What will you need to change in regards to food intake, physical activity, or stress management to achieve your weight management goal?  

Monitor your food intake and physical activity.
In my professional experience, I've seen what a powerful tool monitoring food intake and physical activity can be for those who want to achieve or maintain a healthy weight.  My clients understand the value of this, too, and almost always identify this as a strategy that helps them stay on track.  The evidence also suggests that those who regularly monitor their health-related behaviors during the holidays are better able to manage their weight during that time, too.

Practice mindful eating.
It is very easy to eat mindlessly during the holidays.  Food is everywhere!  People can also be more distracted while they eat during the holidays whether it's socializing at a party or watching the game on t.v.  If they eat while doing these other activities, they may not be fully engaged in the eating experience.  Practicing mindful eating during the holidays essentially means that you regularly check in with your mind and body throughout the eating experience.  Are you hungry?  Is the food pleasing to you?  Is food really what you want right now? Mindful eating helps create a more peaceful and pleasurable eating experience. It will also help you stay more in tune with your body so that you can naturally attain or maintain a healthier body weight.

So, in addition to planning which parties to attend and what gifts to give, I challenge you to also consider putting successful weight management on your holiday radar this season.  Choose a life of health. You deserve it!

Photo credit:  Mark Surman via Flickr

Pin It

Four Myths about Carbohydrate Loading

Photo credit: gotosira (Flickr)

In my work with athletes, I find that one of the most often misunderstood areas of nutrition for physical performance involves carbhydrate loading.  The goal of carbohydrate loading is to maximize glycogen stores, a major source of fuel in the muscles during endurance activity.  Optimizing these glycogen stores, in turn, allows an athlete to compete at his/her goal race pace for a greater duration during the event.  Unfortunately, there is often some confusion about the who, what, when, and why of carb loading.  Athletes whose performance could benefit from carb loading are either not doing it or their method of implementation is improper.  On the other hand, some athletes who are not likely to benefit from carb loading are doing it anyway.  Today, I bust four of the most common myths about carb loading.  Tell me if you've heard any of these.  

Myth #1:  Make sure you load up on carbs the night before the event.  

Fact:  While a pasta party may be fun to attend the night before an event, it is not the ideal protocol for carbohydrate loading before endurance training or competition. Carb loading involves a gradual increase in carbohydrate intake along with a tapering down in physical activity within several days before the endurance activity.  The best carb loading regimen will depend on the athlete's individual needs and training plan.  It's also important to keep in mind that maintaining an optimal performance diet throughout training is one of the best ways to prepare for competition day.

Myth #2:  Training for a 5K?  Make sure to carb load before your event.  

Fact:  Carb loading optimizes performance for athletes participating in intense, continuous exercise that lasts greater than 90 minutes.  Most athletes competing in 5K's, 10K's, or shorter, less intense activities will not necessarily experience improved performance from carb loading.  Carb loading is effective in endurance-trained athletes since training stimulates the activity of the enzyme used to support the formation of glycogen.  Also, carb loading may hinder performance of some athletes due to stiffness or heaviness as the body's glycogen stores increase.  

Myth #3:  Eat all the carbs you can because you're going to need it.  

Fact:  Athletes competing in endurance events or repeated bouts of continuous activity over a long period of time do need to consume enough carbohydrate to fuel their activity.   However, it does not mean this is a free ticket to eat any and every source of carbohydrate you can get your hands on.  Quality and quantity do make a difference.  It is essential to include high quality sources of carbohydrate, such as whole grains, fruits, vegetables, and legumes, since these foods also offer a score of other nutrients necessary for promoting physical performance.  At the same time, it's also not time to go overboard on cookies, donuts, and ice cream as these foods are not the highest quality sources of carbohydrates.  They may also contribute more to "fat gain" than "glycogen storage" as well as undesirable visits to the Port-o-Potty on race day.  The body still needs the right balance of high quality sources of protein, fat, and other nutrients for the best performance nutrition.

Myth #4:  If you're going to carb load, you need a supplement.

Fact:  While the amount of carbohydrate needed for carb loading is higher than usual for the athlete, it is usually an amount that can be consumed through high quality sources of carbohydrates.  Not only will these foods provide carbohydrate, but they will also provide other valuable performance nutrients.  So supplements are probably not necessary unless the volume of food needed to meet carbohydrate needs may be more than the tummy can take. For example, I worked with a triathlete who could not tolerate the larger amounts of food needed for carb-loading.  So, we included carb supplements in her nutrition plan.

Have you carb-loaded for an event?  If so, what works for you?  

Plan to fail your New Year's resolutions

Photo credit: EvelynGiggles (Flickr)

Yes, you read that title right. I said plan to fail your New Year's resolutions.  I'm not trying to be a pessimist. I am trying to be a realist here.  First of all, if you have a detailed plan for your New Year's resolutions, then good for you.  I truly believe that the skill of planning is a must when it comes to making lifestyle changes.  When most people plan, they tend to be quite optimistic with their plans.  They enter their plan-making with the best of intentions.  They're going to do P90X workout5 days a week in the evenings.  They're going to eat breakfast and take their lunch to work daily.  As a dietitian, I do hope those plans work out.  At the same time, I know that a lot can happen in a week or even in a day and stumbling blocks will arise.  Neglect to plan for these glitches and getting back on track is much more challenging.

So how do you plan to fail?  Well, you need to have a plan, so start there.  After you finish detailing your best plan, look for holes.  Play devil's advocate with your plan by asking questions, like "Where could my plan go off track?" or "What will be the biggest challenge?".  Cross-examining yourself in this way will help you strengthen your plan as you come up with your own suggestions on how to handle these potential pitfalls.  These pitfalls are often times the very things that end up completely derailing someone from their ultimate goals.  So arming yourself with some alternative strategies or addressing your potential barriers will definitely give you a boost of confidence and help you more effectively accomplish your long-term goals.

How to keep your new year's resolutions

Photo credit: Grand Canyon NPS (Flickr)

When I started training for my first marathon several years ago, I learned a very valuable strategy...start slow.  If you've ever competed in any kind of a race like this, you know that this can sometimes be hard to do.  I often enter each race with a lot of energy and excitement just waiting to be unleashed.  Then there are all of those other people around me charging out of the start.  This really makes it a challenge to hold back, but I have to remind myself that starting slow will help me finish stronger.  During my first marathon, I remember seeing people whiz past me as I kept my slowed pace, and I reminded myself, "We still have 26 miles to go."  It wasn't long before I started seeing some of those people falling back one by one.  As that happened, I become more confident in my start slow strategy.  

So, why all this race talk?  We're embarking on a new year, and along with a new year comes, for some, new year's resolutions many of which revolve around diet and exercise.  With popular magazines flaunting special dieting issues, book stores showcasing diet books, gyms offering special programs, and friends sharing dieting strategies, people certainly won't be short of options.  Am I against New Year's resolutions? Not necessarily. I just think they should be SMART.  Am I against people being eager and highly motivated to attain optimal health, fitness, and wellness?  Certainly not.  In fact, I find it exciting to see people energize their health and fitness routines at this time of year.  One of the major problems that I see with new year's resolutions is how people tend to approach them.  People often make more than one resolution, and they often try to perform a complete overhaul in each area. If it's diet-related, people often start a specific diet plan that has them doing a daily 180 on their food intake.  You're really never going to eat sugar again? Ever?  If it's exercise-related, people often dive into their fitness regimen head first going from doing nothing to working out for an hour a day.  Have ya been to a gym in January?  The problem is that when a person tries to change so much so quickly, it can become overwhelming in no time.  Why do you think that 25% of people who make new year's resolutions give up after the first week?  Even more drop off at the six to eight week mark, and more than half of all people completely abandon their resolutions after six months.

One of the driving forces behind successful, long-term behavior change is self-efficacy or a person's belief in his/her ability to accomplish a specific goal.  Do I believe that you can make the changes that you want to make?  I absolutely do but maybe not all at once.  Flooding yourself with numerous changes at the same time may not necessarily bode well for your self-efficacy.  So, what alternative do I suggest?  How about the start slow strategy?  What if you focused on building momentum around only a few SMART resolutions in one specific area (eg, only diet or only exercise)?  For example, if you haven't been exercising at all, maybe you start by aiming for a 15 minute walk three days a week and strength training one day a week.  Or perhaps you zero in on one SMART resolution in only a few areas? Maybe you set a goal to increase your vegetable intake to 3 cups a day and take a walk during your lunch breaks at work.  By honing in on a few very specific goals like these, you will likely build up your confidence, which will help you maintain your motivation for the long haul.  And guess what?  I bet you will feel better, too.          

Will you lose 10 pounds in 10 days? Likely not, but is that really what you want? Really?  What do you {really} hope to accomplish, experience, or feel by eating right, exercising more, or losing weight?  Remember that because that will keep you going.  And remember, it's a marathon, not a sprint!  Start slow, stay strong!

Happy and Healthy New Year to you!

Help! I'm eating healthier foods, but I'm not losing weight.

Photo credit: catsper (Flickr)

First of all, if you're reading this because the post title hits close to home, then kudos to you!  I'm always excited to see people taking charge of their health by eating more nutritious foods.  Regardless of what the number on the scale says, this is one of the most amazing lifestyle changes you can make for yourself.  Your body thanks you for it, too!

I've definitely had clients ask why they're not losing weight even though they're eating healthier foods.  These individuals are often discouraged and frustrated, and I'm not surprised.  They've been working so hard to change their diet by eating more nutritious foods and, in many cases, increasing their physical activity.  However, the scale doesn't seem to be budging...or sometimes not as much as they'd hoped.  Based on my experience, one of the common reasons that individuals who are eating healthier and not losing weight is due to portion sizes or amounts.  

Years ago, I remember having a client who was vegetarian.  He was eating a wide variety of nutritious foods; however, he was frustrated because he was not losing weight.  We started reviewing his diet starting with breakfast. After he'd rattled off about 15 foods, I thought that he was done reporting what he typically eats in a full day. However, it turned out that the list was for breakfast alone.  The list included a variety of nutritious foods; however, there were a lot of them.  That was definitely a breakthrough finding for him.

Another client that I had was also eating more nutritious foods than he had in a long time; however, he wasn't seeing results on the scale.  Upon further investigation, I learned that he was eating at least 3-4 avocados a day.  While avocados are nutritious, they are much higher in calories than other fresh fruits.  The 3-4 avocados a day was the equivalent of about 966-1288 calories each day from avocados alone.  This was a real "Aha!" moment for him!

I have one last story to share.  I had a client who had lost weight, but then she hit a plateau.  As we explored her food intake, I learned that she was eating out several times a week, and we stumbled upon something interesting.  She had been ordering a dish that she believed to be more nutritious -- chicken and vegetables stir-fried in broth with brown rice.  That sounds pretty nutritious, right?  However, it turned out that the dish was around 1200 calories because of the portion size. What a revelation!

So, if you've been doing your best to eat more nutritious foods without seeing the payoff on the scale, it may be wise to take a closer look at your food intake to gain some insight.  You can do this by keeping a detailed record of your food intake for at least three days (two weekdays and one weekend day is a great place to start).  There are numerous websites online with diet analysis tools that you can use to analyze your own intake.  Some examples include MyPlate at Livestrong.com or NutritionData at nutritiondata.self.com.  Remember, the scale is not the ultimate judge of your success.  The fact that you are eating more nutritious foods is a wonderful accomplishment, and it's important to acknowledge that. Keep up your best efforts, and make it a nutritious day!   

Which matters most for weight loss - diet or exercise?

 

I've spent most of my professional practice as a dietitian working with clients on weight management, and one of the questions that pops up frequently is, "Which matters most for weight loss - diet or exercise?"  People want to prioritize their efforts, so I understand why they'd ask the question.  Most studies, as well as my experience, provide evidence that dietary changes alone produce greater weight loss results than exercise alone.  For some people this makes complete sense while others are interestingly surprised.  I find that some people believe that exercise will make more of the difference, so they will focus their efforts on that.  However, without making changes in their diet, most people will struggle to lose a significant amount of weight through exercise alone.   

Here's why.  There are approximately 3500 calories in a pound of fat. So to lose one pound of fat per week, one would need to create a caloric deficit of 500 calories per day.  Let's use an example of a person who weighs 150 pounds.  If this individual wanted to focus on exercise to lose one pound per week, that person would need to burn at least an extra 500 calories per day above and beyond what she's currently doing.  This is the equivalent of running 5 miles per day or walking on the stair climbing machine for 50 minutes per day or bicycling for 56 minutes per day or swimming for 1 hour per day.  I'm not saying this is impossible, but it could be tough for someone to make that type of change.  How do I know? I've seen it happen quite a bit.  I'll get a client who's been working out like mad with a trainer with minimal weight loss results and lots of frustration.  

On the other hand, if this individual wanted to focus on dietary modifications to lose one pound per week, that person would need to create a caloric deficit in the diet of about 500 calories per day.  While there are many ways to do this, here's one example of how this could work.  Maybe instead of a tall vanilla latte-no whip for breakfast, she switches to a tall nonfat latte for a savings of 160 calories.  Instead of putting 2 Tbsp of peanut butter on her whole wheat English muffin, she opts for 1 Tbsp and saves 100 calories.  Instead of 2 ounces of almonds for a morning snack, she opts for 1 ounce and saves 170 calories.  Instead of 1 Tbsp mayonnaise on the turkey sandwich at lunch, she opts for 2 Tbsp of avocado and saves 50 calories.  Instead of 1 cup of brown rice for dinner, she opts for 1/2 cup of brown rice and 1/2 cup of a California vegetable medley and saves 50 calories. These modest dietary changes alone created a caloric deficit of 530 calories over the course of the day.     

At the end of the day, though, I tell my clients this...a combination of both dietary changes and physical activity is the best strategy for long-term weight management.  Burning an average of 250 calories a day through exercise and making some small changes in the diet to save another 250 calories is likely a lot more manageable for someone to do.  While more exercise is ideal, this is a great place to start or at least build up to in the beginning.  In addition, there are many benefits to becoming more physically active other than weight loss -- reducing the risk for chronic diseases such as heart disease, type 2 diabetes, and cancer, strengthening muscles and bones, improving mental health and well being, better sleep, and more!   In fact, exercise is so vital to health that doctors are now being encouraged to prescribe exercise, like they would medicine, to their patients.  One other side effect of including physical activity in a weight loss plan is that people tend to eat better when they are being physically active on a regular basis.  I often find that when physical activity goes to the wayside, so does the diet.  In fact, research studies have shown that people who incorporate regular physical activity into their routine tend to better manage their weight long-term. 

My honest opinion is that we do not have an epidemic of overweight and obesity in our country, but rather we have an epidemic of poor nutrition and inadequate physical activity.  These are the primary causes of a variety health-related problems for many people, and overweight and obesity are really just a couple of the possible symptoms of those underlying problems.  Rather than focus so much energy trying to see a certain number on the scale, I encourage my clients to focus on the behaviors of eating more nutritious foods and incorporating more physical activity into their lives. The weight, along with many other health benefits, will follow.  And that, my friends, is my two cents:)  

What do you think? 

How to lose the pregnancy weight after having a baby

Having had my second child 7 months ago, I definitely understand the challenges of getting that body back after having a baby.  If you're getting ready to have a little one or if you're a new mom yourself, you may want to check out an article in Parenting Orange County Magazine that I recently contributed to that discusses guidelines on post-baby weight loss and tips that will help any new mom blast through the diet traps that keep her from losing that "baby weight".  If you're interested in learning more, you can read the article: "Body After Baby: 8 Diet Traps New Moms Face".

How to incorporate protein into your plan to get fit

If your goal is to get fit in 2010 and you're wondering how protein fits into that plan, then you're in the right spot!  Many diet books and magazines place protein on the nutrient pedestal deeming it the MVN (most valuable nutrient) for getting in shape, but I often find that people are confused, overwhelmed, or misinformed about protein's role in helping them shape up.  So, let's sift through the info and get to the meat of the matter.

You must first know this:  building muscle tissue, strength, and endurance requires progressive strength or resistance training.  Without this foundation, you will not gain muscle mass, strength, or endurance no matter how much protein you consume.  Also, keep in mind that if you're interested in increasing muscle size, it takes up to 8-12 weeks of practicing a progressive strength training routine before you'll see these muscle gains.  To get the most out of your workouts, I would suggest investing in a certified personal trainer or exercise physiologist who can create the optimal plan to help you achieve your goal whether it is to strengthen and tone your muscles or to build muscle mass and power.

While protein plays a vital role in enhancing muscular fitness by building and repairing muscle tissue, the amount needed to do so is often exaggerated.  For generally healthy people, the Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg OR 0.4 g/lb daily.  Although the recreational exerciser needs a little more than this, the average American adult typically consumes at or above the amount needed.  So, if you're a generally healthy adult looking to get in shape, then you are probably already consuming an adequate amount of protein to meet your needs.

Two dietary characteristics I suggest regarding protein are:  quality and timing.  Focus on incorporating high quality sources of protein in your diet.  Lean meat, fish, poultry, eggs, soybeans, and low-fat milk, cheese, or yogurt are considered high quality sources of protein.  Keep in mind that we eat other foods that are also quality sources of protein, including whole grains, legumes, nuts, and vegetables. Consuming protein from a variety of food sources is key because this will maintain a more balanced and adequate intake of a many nutrients, including vitamins and minerals. Notice that I'm not mentioning supplements?  As I mentioned before, most of us are already getting more than enough protein in our diet through food alone.  Adding protein powder supplements may just contribute excess calories, which can work against your goal to achieve your best shape! Research suggests that consuming high quality sources of protein from food is just as effective if not more effective at helping people achieve their fitness needs.  Generally, for the recreational exerciser, protein powder supplements can be costly and unnecessary. 

As for timing, I typically suggest that people consume a quality source of protein at each main meal  throughout the day.  This helps steadily release energy to the body while stabilizing energy levels throughout the day and will leave you feeling more satisfied after each meal.  Consuming a little protein (~10 grams) post-workout is also key since our bodies are more sensitive to protein utilization within 1-2 hours after an intense training session.

What happens if you consume too much protein?  Well, if the body needs more energy, it may burn the excess protein for energy.  However, if the extra protein is not immediately used to fuel activity or for tissue maintenance and repair, then the surplus protein can be converted to and stored as glycogen (glucose) or fat.  Also, the metabolism of protein for energy creates metabolic waste products (nitrogen) that must be excreted from the body, so consuming excessive amounts of protein can increase the risk of dehydration, if an individual doesn't maintain adequate fluid consumption with high protein intakes.  Even mild dehydration can negatively impact performance and can hinder you from reaching your maximum potential during a workout.

When protein takes center stage in the diet, one nutrient that often gets left in the dust is carbohydrate.  Quality sources of carbohydrates, such as whole grains, legumes, or milk, are a key component of any fitness plan.  Why? Carbohydrates provide a primary fuel source for the muscles during physical activity.  Including sufficient carbohydrate in the diet optimizes your workout because it allows your muscles to work harder and longer so that you reach your maximum potential.  When we don't consume enough carbohydrate and calories, our body relies more heavily on protein for energy.  Protein is actually a third in line for energy (following carbohydrate and fat) because we do not have a storage source of protein in the body and because it takes longer to metabolize protein for energy.  When protein is used for energy, less of it is available for muscle building and repair -- not ideal for someone working so hard to achieve his/her best physique.

So, there you have it...my scoop on how to best incorporate protein into your diet and accomplish your get-fit goals.  Stay tuned for a future post on how to protein fits into your plans for weight gain and muscle building.

For more on this topic, you may consider the following resources:

• Nancy Clark's Sports Nutrition Guidebook - great for any active individual

• The Powerfood Nutrition Plan: The Guy's Guide to Getting Stronger, Leaner, Smarter, Healthier, Better Looking, Better Sex Food! - great for the guys

Weight Management: How often should I weigh myself?

 
I am often asked, "How often should I weigh myself?"  Based on the current evidence and my practical experience, here's what I suggest.

• If you are actively working to lose weight, it is best to weigh once a week, same day, same time, same scale, and wearing the same clothes, if possible.  Why?  Our weight fluctuates from day to day and even throughout the day depending on many things, including our hydration status, physical activity, food intake, or elimination.  It can also vary by scale (home vs gym vs doctor's) and the type or amount of clothing you're wearing each time.  I've worked with people who've weighed themselves multiple times daily or weekly, and I've seen how the numbers on the scale can affect an individual's thoughts, feelings, and behaviors -- negatively or positively.  It's kind of like checking on your stocks all day long.  It goes up and down and it could really drive you cRaZy!  I've found that this is not helpful when attempting weight loss as it can trigger possible setbacks.

• If you are practicing weight maintenance, it is best to weigh daily (again same time, same scale, same clothing, if possible).  When I worked at a bank through college, I used to balance my checking account daily.  It was great because I was able to find and fix errors immediately.  It's the same thing with weighing daily. By doing this, you can detect minor changes and implement management strategies more quickly.

Significant weight gain does not occur over night, and one way to keep your weight in check over the long-term is to self-monitor it.  Several studies have found that participants weighing less frequently than once a week experienced greater weight gain than those who weighed at least once a week or more. So if daily weighing seems a bit much, I'd recommend weighing at least once a week for more successful weight gain prevention.

Looking for a trusty scale?  I'd suggest these brands:  

• Health o Meter 
• Tanita
• Escali
  

**I have not been paid to recommend these brands. My suggestions are based on my own personal and professional experience with these brands and/or research into the best brands for my own personal/professional use.**

Mindful Eating: Let go

"When I let go of what I am, I become what I might be."  Lao Tzu

Let go.  It's as simple as that. Okay, maybe not that simple because so many of us have been in a cold war with food for so long.  The internal conflict and tension around food is so high that some of us are afraid to make a move.  We're so worried that if we make a move, the wrong one, everything will collapse -- our self-esteem, our health, our relationships, our lives.  Well, I say it's time to denounce these potentially paralyzing thoughts and see them for what they really are...exaggerations, untruths, and saboteurs!  When working with clients who have such thoughts, I remind them that there is no need to keep account of their so-called "food crimes".  Food is not the enemy, it is the answer!  That is, if we let it be the answer.  Let go of the past, problems, pressures, expectations, exaggerations, judgments and all-or-nothing attitudes that we so often undermine ourselves with when it comes to eating. These adverse thoughts only serve to perpetuate a vicious cycle of potentially self-destructive behaviors and thoughts that continuously feed off of one another.  Allow some quiet space around your eating experience and surrender yourself to the pleasure and nourishment that eating offers.  The more you do this, the greater the sense of relief that you will feel.  And the greater you will trust your ability to eat intuitively.

Achieving harmony with food is not something that happens overnight. These negative thoughts have been programmed into some of our heads for a very long time, so it takes time, practice, and patience to learn to dial down the activity.  When the negativity enters your head, simply acknowledge the thought as that...just a thought and bring your focus back to the eating experience.  Instead of defend and conquer, let's reconcile and release ourselves from the power of food.  Only then will we truly be able to experience the satisfaction that savoring food offers and attain our best health and well-being.  Go after a life of health and wellness, you deserve it!

Although this ends my series on mindful eating, your growth and discovery need not stop here. For more guidance, I suggest these resources.

Books:

• Intuitive Eating: A Revolutionary Program That Works
• Eating the Moment: 141 Mindful Practices to Overcome Overeating One Meal at a Time
• Eating Mindfully: How to End Mindless Eating and Enjoy a Balanced Relationship with Food
• Eat, Drink and Be Mindful: How to End Your Struggle with Mindless Eating and Start Savoring Food with Intention and Joy
• 50 Ways to Soothe Yourself Without Food
• Meal by Meal: 365 Daily Meditations for Finding Balance Through Mindful Eating
• Art of the Inner Meal: The Power of Mindful Practices to Heal Our Food Cravings
  
• Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle
•  Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food--includes CD

Websites:

• The Center for Mindful Eating 
• http://www.intuitiveeating.com/ 
  
• http://eatingmindfully.com/
• http://www.mindfulpractices.com/
• Online Mindful Eating classes

Mindful Eating: Minding our hunger and fullness

We eat for a lot of reasons, and the most primal of them is hunger. Hunger is the physiological need to eat. When we're hungry, the question is "What is there to eat?"  Basically, almost anything looks good because when we're hungry we experience intense physiological responses, like a growling stomach, stomach pangs, or a headache, that motivate us to find food -- FAST if we're really hungry!  This is why we don't always make the best food decisions when we're ravenously hungry.

Based on my experience, I believe that people view hunger in several ways. Some consider it the enemy.  Others think of it as a nuisance. A few see it as their strongest ally in successful health management. I consider it a guide, and I'll explain how it can serve this purpose later. 

On one hand, some people fear hunger because they aren't sure how to handle it.  That is, they don't trust themselves to be able to handle it or to manage the thoughts and feelings experienced after so-called "handling it" (i.e., eating).  So, they might ignore the hunger hoping that it will go away and they will not have to deal with it.  Sometimes they try to fill up with diet soda or rice cakes. While there is an illusion that this fixes the problem, in reality it doesn't.  The body is exhibiting signs of hunger because it IS hungry!  It needs energy and nourishment from food, and trickery with non-caloric beverages and filler foods just won't cut it.  Our bodies are very intelligent, complex machines, and we must not underestimate them.

Additionally, some people view hunger as an inconvenience. It gets in the way of our being able to work or to get things done.  Some people tune out hunger for long enough that the hunger eventually subsides and the body's natural emergency response system that says, "Feed me. Feed me." becomes subdued.  At some point, this process is challenging for many to sustain as the body keeps score and a ferocious hunger often follows.

Finally, some people embrace hunger. It's seen as a badge of courage or medal of honor for a great accomplishment.  Some seem to believe that if you're on a diet and you're hungry, then you're succeeding. Others rally around them saying things like, "You can do it!"  "Great job!" "I wish I could do that!" However, research and experience tell me that hunger is not the best indicator of a successful weight management strategy.  In fact, an historical study conducted by Ancel Keys during World War II uncovered some of the negative effects of semi-starvation on 36 volunteers.  The results weren't pretty.  Subjects experienced fatigue, emotional disturbances, depression, apathy, preoccupation with food, and impairments in concentration, alertness, judgment, and comprehension.  Many people who've been on a restrictive diet can probably relate.

With all this talk about hunger, you might think I'm suggesting that we are a nation of starving people.  But something else is going on in our country:  67% of American adults, 18% of adolescents, 15% of children ages 6-11, and 11% of children ages 2-5 are overweight.  What gives? One thing I haven't mentioned yet is the ugly truth about hunger. That ugly truth is...if most of us eat when we're not hungry, we are overeating.  Given the stats above, notice that the older the population, the greater the proportion of overweight individuals. There are a multitude of possible explanations, but I will discuss one.  We've been trained to overeat.  Having spent enough time around children, I've seen how in tune they are with their natural hunger and satiety cues. On the other hand, many adults have been taught to override their sense of hunger or fullness.  Instead, they rely on family members, friends, diet books, or magazines to tell them when and how much to eat.  But honestly, who knows when and how much to eat better than you?  YOU are the owner's manual!

So, how do we mindfully manage our hunger and fullness?  The key is to check in with your body before and throughout the meal.  Here are some strategies to guide you.

• Listen for it.  In order to mind our hunger and fullness, we need to learn how to recognize each. Here are some of the typical signs of hunger: growling or rumbling stomach, mild stomach pangs, lightheadedness, fatigue, dizziness, nausea, headache, inability to concentrate, or crankiness.  Fullness can start with a comfortable feeling in the stomach, calmness, and increased energy levels. Extreme fullness can lead to the stomach  feeling stretched or uncomfortable, nausea, or sluggishness.
• Rate it.  Use a hunger and/or fullness scale. There are several different versions available, but they typically provide range of numbers by which you can assess your level of hunger or fullness (i.e., 0-10 with 0 being ravenously hungry and 10 being absolutely stuffed).  I personally like the ones discussed in the book Intuitive Eating: A Revolutionary Program That Works by Evelyn Tribole and Elyse Resch.
• Put down the fork.  Setting your utensil down between bites provides the perfect pause for reflection.  Consider two questions:  1) Is this food pleasing to me?  If it is, proceed.  If not, then you may choose to stop eating.  2) Am I still hungry? You may want to use the hunger/fullness scale to answer this question and determine your next step.
  
• Close your eyes. My mom once told me, "My eyes are bigger than my stomach."  Isn't this true sometimes?  Or maybe you've heard the joke, "I'm on the see food diet.  I see food and I eat it." (wink, wink)  Our sense of sight can definitely impact our eating as I've discussed before, so taking a visual break from our food can certainly enhance our mindfulness allowing us to make more informed decisions throughout the experience.  Again, ask yourself:  Is this food pleasing to me?  Am I still hungry?
• Hara hachi bu.  That is, eat until 80% full. This is one of many lifestyle practices that the Okinawans of Japan follow, and they have some of the longest averge lifespans on the planet.
  

Is it "bad" to eat beyond hunger? Not necessarily because sometimes eating for reasons other than hunger can bring pleasure. At the same time, the choice to eat regardless of hunger for most meals on most days could lead one to a place of displeasure and may contribute to ill health.  The good news is that it is our choice, and minding our hunger and fullness can guide us through such choices.  Making mindful choices may not be easy to start, but that's because many of us have been conditioned otherwise.  So, which of these strategies will you try this week?

Is gluten-free the new low-carb?

I've been seeing inklings of one of the latest diet crazes...gluten-free. Just a few months ago, Elizabeth Hasselbeck of The View published The G-Free Diet which is being presented as the next big thing in achieving optimal health and in treating conditions such as high cholesterol and ADD/ADHD. I'm sure the diet is catching on as I recently perused an online nutrition and health message board where I came across a poster who suggested gluten-free waffles as a "healthier" breakfast option. I cringed!  I really take issue with this new trend on several fronts.

First of all, it's a cRaZe -- aka, a fad, phase -- otherwise something that is going to come and go because it's really not what some people are making it out to be -- the panacea solution for achieving health. Ever hear the phrase, "If it sounds too good to be true..."? Yeah, that. There really are people who need to follow a gluten-free diet -- those with celiac disease or a sensitivity or allergy to gluten. However, going gluten-free before getting the proper diagnosis is ill-advised for a few reasons. In order to provide an accurate diagnosis for celiac disease, gluten actually needs to be present in the diet. If a person removes gluten from the diet, then the signs, symptoms and biological markers for the disease subside making confirmation difficult. To affirm a diagnosis of a gluten allergy or sensitivity, certain tests and special elimination diets or food challenges are recommended, and these tests can help determine the real culprit of someone's problems or rule certain things out with the guidance of a health professional.  And a formal diagnosis is important in order to ensure the appropriate steps are taken to manage the condition and prevent potential complications.  For celiac disease, the consequences are potentially serious including malnutrition, iron deficiency anemia and a slightly increased risk for intestinal and lymphatic cancer and osteoporosis. Also, an individual may run the risk of developing malnutrition by not incorporating appropriate gluten-free alternatives to ensure nutritional adequacy and from inadequate avoidance of gluten-containing foods and other products, such as medications, that contain hidden gluten.

Next, gluten-free does not equal healthy. Gluten-free products do not necessarily provide more vitamins, minerals, phytochemicals, fiber, healthful fats, etc. than their gluten-containing counterparts. Plus, gluten-free products can still incorporate plenty of added sugars, less healthful fats, sodium, and calories.  And don't even get me started on how I believe that one of the reasons the diet craze is taking off has something to do with the growth of this niche in the market and clever manufacturers/marketers adding fuel to the fire with more and more gluten-free offerings. Do we recall the low-carb thing?  It was EVERYWHERE, and what did it do for us? Hmmmm.... 

I've heard from some people who've gone gluten-free to manage autism, ADD/ADHD, and irritable bowel syndrome and others who are trying it out because they think it's more healthful. I've talked to people who claim that it's helped them feel better, and that may be true. At this point, there's not enough strong research-based evidence that suggests that a gluten-free diet does or does not help manage conditions such as these.  In some cases, the improvements may have a lot more to do with the shift in food intake from more processed foods to more minimally processed foods that happen to be naturally gluten-free (i.e., vegetables, fruits, nuts, beans, and lean proteins) than from the absence of gluten. I still believe it is important to receive a thorough medical assessment in order to assure that a proper diagnosis and treatment is obtained.  And I also think that professional guidance on meal planning is beneficial in order to ensure nutritional adequacy when eliminating gluten-containing foods from the diet. 

So, what's the bottom line? I'll go back to the beginning..."If it sounds too good to be true...".  While some individuals definitely benefit from following a gluten-free diet for medical reasons, most of us generally have no problem digesting, absorbing, and metabolizing gluten, and a gluten-free diet is not necessary nor is it more healthful. If someone hasn't been diagnosed with celiac disease or a gluten sensitivity or allergy and believes s/he may have a problem with gluten, then consultation with a physician(s) for the appropriate diagnostic tests is advised. When following a gluten-free diet, it's best to seek the help of a health professional, such as a registered dietitian, with experience in providing the appropriate nutrition education and developing individualized meal plans and strategies to ensure nutritional balance, adequacy, and safety when going gluten-free. For sound nutrition information on a gluten-free diet, you may want to check out Gluten-Free Diet: A Comprehensive Resource Guide by Shelly Case, a Registered Dietitian and expert in this area.  For recipes and cooking/baking tips, you may want to check out this blog at glutenfreegoddess.blogspot.com by Karina Allrich.


In good health...

The best diet

I'm currently reading a fantastic book called Mindless Eating: Why We Eat More Than We Think by Brian Wansink, PhD. I've read a lot of articles and research authored by Dr. Wansink, so I am thrilled about his book! He has this quote that I absolutely love...."The best diet is the one you don't know you're on". I 100% agree! Unfortunately, there so many diet supplements, products, books, programs, and more out there for weight loss that it's often hard for me to keep up. In fact, a recent stat I read says that Americans spend $100+ BILLION on diet-nutrition related products and services annually. WOW! At the same time, we unfortunately still have rising rates of overweight/obesity (66+% of American adults are overweight/obese.)

I just had a conversation with one of my students the other day about diets. She'd told me how she had tried a couple of diets temporarily just to see what they were like so that she could be more personally informed on how they 'feel'. One of my great friends has done the same with the Atkins diet. (By the way, she only lasted 1 day after feeling so dreadful on it.). I had to admit that I haven't ever been on a diet before. I guess I could say that I've been and am on that diet that you don't know you're on! I must tell you that it's the greatest. It's really just eating. That's it, plain and simple. In fact, I looked up the word diet on Wikipedia, and here's what I found: the sum of the food consumed by an organism or group OR Webster's: food and drink regularly provided or consumed or I love this one: habitual nourishment. It doesn't sound so bad when we see it described like this, huh?

I enjoy eating. I eat a variety of foods....vegetables, fruits, whole grains AND chocolate, ice cream, pizza, FRIES! Oh no, I hope the food police don't get me! Because I allow myself to eat (not cheat) a variety of foods, including those that are especially yummy, I feel zero guilt and zero deprivation about my eating. I love it! Do I throw nutrition out the window? Of course not. I always make sure I include a variety of foods that promote health and optimal nutrition daily AND I enjoy other foods that have a little of that added sugar or fat in them. Plus, I throw in that physical activity thing, too. Balance, variety, moderation, adequacy...these are four pillars of optimal nutrition NOT guilt, deprivation, shame, which would probably be the definition of most "diets" in my book. Yes, you may need some basic information on sound nutrition (i.e., from a Registered Dietitian like moi) or maybe you need some info on specifics like lowering cholesterol, triglycerides, etc. So, I guess what I'm saying here is that diets are not the answer to losing weight. However, when it comes to diets, all these do is provide an external force (outside the body) telling OUR body what, when, and how much to eat. I personally think one of the best approaches to eating is to listen to the owner's manual...YOU!