Lose Holiday Stress from Holiday Expectations

What are your expectations for the holidays? Do you need to have the perfect party, or are you steadying yourself for the annual Christmas relative fight? I think much of our stress during the holidays is our expectations about how we should be and feel at this time of year. Some folks have had impossible standards to reach from their childhood fairy tale Christmases and others' don't have any experience with happy memories from the past. We spend a lot of time being stuck in those thoughts and those days gone by.

What would happen if we chose to create a new memory, not based on the old? This could be changing a family tradition that no longer fits in our life, even though you may get some backlash for the change, or creating something new that has meaning just for us. Is there something we can let go of this month? Instead of looking at every store in a 30 mile radius for the exact spice to use in that festive dish you always make and hating every moment of it....why not find something you love to create and choose that instead of delivering on those expectations? Take a look at what you really want in your life and start paring down the stuff that just doesn't belong there. The holidays are a great place to start!

Balanced Holiday Eating

Holidays are a time to celebrate, and eating is a part of celebrating. We indulge in foods we normally don't eat - and to me, that's just fine. The problem often starts to surface when we start to feel guilty about these indulgences which can often lead to more overeating on our normal days. As the guilt further cascades we might stop working out as hard with all of the holiday stress. Funny story on this - having held a seminar “Have a Healthier Thanksgiving” years back and thoughtfully and passionately going through all the strategies and recipes a gentleman said at the end – “how bad is indulging in one meal, anyway? I think I’d rather have the real thing and work out harder the next day.” I couldn't really disagree with this idea. He was entirely right – studies show that exercise is THE best way to maintain a healthy weight as it can cover the occasional dietary indulgence. Some might think I’m simply suggesting we eat whatever we want during the holidays – and just exercise more. The truth is that the mental shift away from the “I shouldn’t eat that” often allows us the ability to mindfully moderate as we enjoy our holiday get-togethers and meals. For example, showing up to a celebration slightly hungry vs. overly hungry can allow us to create a more balanced plate – ½ fruits and vegetables, ¼ protein and ¼ starch. This method allows us to moderate calories while not depriving ourselves of any given food. Another way of looking at balance – after your holiday indulgence day you may not feel as hungry the next day – so eat less. Also, throw in an extra day of exercise and you’ll do even more to balance the extra calories. The last point I’ll make is that you may only have 5-6 days of events out of the 40-day holiday stretch. This math folds quite nicely into what some call the 80/20 rule: you can get to where you want to go if 80% of the time you’re following your normal eating routine. All of us at Sound Health Connects wish you and your family a healthy and balanced holiday season! Kathryn Reed, MS, Certified Nutritionist

9 Reasons to Walk More

I am continually amazed that the more we learn about strategies around healthy weight maintenance, the more simple things can become. Our ancestors didn’t have fancy gym equipment or memberships and certainly didn’t know their target heart rate. But what they all did if able-bodied is walk. I don’t mean to suggest that zumba classes, recumbent bikes and half marathons are not an important part of physical activity for some. But what we have come to understand is that if we don’t enjoy the activity we aren’t as likely to make it a lifestyle change. So, if you’re like me, and like to walk here are nine reasons to support doing more of it to maintain a healthier weight.

1) You burn 100 calories for every mile walked. Doesn’t matter how fast you walk it – it’s the amount of energy needed to push through distance.

2) Walking helps maintain and build strong bones.

3) We’re not likely to sustain injury from walking.

4) It’s free. No special equipment needed.

5) If you have a dog, he/she would really like to join you. And if you have a puller, there is some resistance training opportunity there too.

6) If you're able to be in nature even better - studies suggest a meditation like effect that can lower stress.

7) You can socially connect with others (walk with them or make that call to reach out – heck you can even check facebook if you’re on the sidewalk)

8) Go on a family walk and build healthy habits for your kids. Best of all, no childcare needed.

9) You can do it right now. Park a bit farther away, take a 10-min walk on your work break, take a 20-min. walk after dinner, walk to the grocery store if it’s close. It all adds up.

We need to walk the talk when it comes to living a healthier lifestyle but we also need to remember we don’t have to rock climb or buy the latest “insanity” workout dvd to get there. You can simply put your shoes on and walk out the front door. Kathryn Reed, MS, Certified Nutritionist

Help!

Why is it so hard for many people to ask for help? I talk to lots of folks, especially women, who refuse to ask for help from anyone. They take on more and more responsibilties and tasks until they get sick or exhausted. The most common response is that they should be able to be superhuman and are shocked when they can't keep up the pace.

Most men will talk a lot about work and are focused on the demands there, but women will suffer with work and domestic issues in an effort to meet everyone's needs, on average. The problem with that is her needs are ignored, and there is a price to pay. When you don't draw the "line in the sand" about what you need to get done for yourself....there will be consequences, and they will be yours.

Good nutrition and exercise are often most easily ignored and show up directly on our bodies and effect our energy level, mental health and overall wellness. Will the extra time you need to keep those things in order really effect your family's every day flow? It might, but living with a healthier, happier mom/dad,husband/wife will outweigh the inconvenience, and who knows?...maybe they really can do their own laundry. Chris Spears-Bartunek, MS,LMHC

The Right Way to Lose Weight

How many times have we heard about the right way to lose weight, from friends, professionals and busybodies? The truth is that there are definitely healthier ways to lose than others, but the even more important question is how to keep it off. There is no definitive "right way" or one size fits all. "

"The problem is that we have lost the ability to know what is right for us as an individual. Do you really know what your body needs? Do you listen? I am sure that most of us know when we are totally exhausted or sick, but do you know the signs of your body knocking at your brain to pay attention? Did you pull all nighters as a student instead of planning for those tests, or stay up all night with that screaming baby instead of napping with them during the day? We all have great excuses when we ignore our physical being, but to what cost? I see younger people with all kinds of physical ailments on a regular basis. Many of these issues having developed because of lack of conscious care of their bodies. I hear, "I'll think about that later", however that time can come all too quickly and dramatically affect our lives.

So, instead of focusing on the right way to lose weight, think of how you can best care for your body, and in turn, yourself.

Chris Spears-Bartunek,MS,LMHC

Thinking Ahead: Holiday Eating Strategies

Halloween is just around the corner and we’re likely already thinking about where we’ll be spending Thanksgiving this year. Holidays are definitely a time to celebrate, and eating and celebrating are inextricably linked. As such, I’ve often been asked to suggest healthy recipes for Thanksgiving through to the New Year - and I am always happy to do that. However, a while back I held a seminar “Have a Healthier Thanksgiving” and after very thoughtfully and passionately going through all the strategies and recipes a gentleman said – “how bad is indulging in one meal, anyway? I think I’d rather have the real thing and work out harder the next day.” (He was obviously not convinced about mashing his potatoes with low-sodium chicken broth.) His comment stopped me in my nutritional tracks. He was entirely right – studies show that exercise is THE best way to maintain your weight – as it can cover the occasional dietary indulgence. This realization plus knowing how many of my clients are already stressed this time of year has made me much more apt to recommend increasing exercise for a sense of well-being and balance – even if it’s just a walk after a big family meal. With all this being said, you may think I’m suggesting we eat whatever we want – and just exercise more. Interestingly, a mental shift in focus away from the “I shouldn’t eat that” often allows us the ability to mindfully moderate as we enjoy our holiday eating traditions. For example, showing up to a celebration slightly hungry vs. overly hungry can allow us to create a more balanced plate – ½ fruits and vegetables, ¼ protein and ¼ starch. This method allows us to moderate calories while not depriving ourselves of any given food. Another way of looking at balance – after your holiday indulgence day you may not feel as hungry the next day – so eat less. Plus, if you throw in an extra day of exercise you’ll do even more to balance the extra calories. The last point to consider is that you may only have 5-6 days of actual events out of the 40-day holiday stretch. This math folds quite nicely into what some call the 80/20 rule: you can get to where you want to go if 80% of the time you’re following your normal eating routine. Kathryn Reed, MS, Certified Nutritionist

Why Breakfast Matters

Breakast matters for a variety of reasons. I can't tell you how many clients I've talked to over the years who've been challenged to eat it consistently. They struggle with starting and maintaining a breakfast habit even as they hear the nutritional wisdom that eating breakfast correlates with a healthy body weight. The number one reason I hear in this situation is "but I'm not hungry." Years ago I was talking to a client and I asked him when he stopped eating breakfast. He'd just started working at a coffee shop and was drinking tons more coffee first thing in the morning. Once he realized that the caffeine was giving him energy while suppressing his appetite - it made sense to him why breakfast went by the wayside. Compounding the problem was eating a very large dinner or indulging in late night snacking to make up for the calories his body missed earlier. This back-loading of calories only further contributed to his lack of hunger and breakfast-skipping cycle. So, what's the science behind why breakfast matters? Bottom line is that if you skip breakfast your body has to break down your muscle for the energy-producing glucose it needs. Not only are you losing precious muscle - you're also keeping your metabolism in its morning slump (digestion raises your metabolic rate). So, if you'd like to have more energy, maintain your muscle and get your metabolism running at a higher rate...eat breakfast. Anything is better than nothing but we find more sustained energy when we have protein and fiber along with our carbohydrates. Try greek yogurt, a bit of trailmix, a smoothie, a protein bar, a fruit & nut bar, some eggs and toast/fruit, nut butter on toast, or oatmeal. If you're on the way to a workout first thing have some fruit like a banana and then have your breakfast after the workout. Most importantly, don't wait to be hungry before you make breakfast a consistent habit. At first it will be a choice. The good news is eventually your hunger will kick in and guide you, especially when the habit of eating larger meals at night naturally diminishes. Kathryn Reed, MS, Certified Nutritionist

Just do it?

If it were that easy, everyone would be fit and trim, no problem. Unfortunately, we spend a lot of time berating ourselves for not getting with "the program" and using that willpower to control our health choices. Most of us don't change our ways by telling ourselves we are lazy and no good, but we continue to do it anyway. Just like parenting children, many would never tell their children these insults, but we tell ourselves exactly that in secret. In the words of Dr. Phil, "How has that been working for ya?" Let's try something different. In order to stop the negativity we have to be aware of the thoughts. Put a rubber band around your wrist and snap it gently, each time you have the thought that you are stupid, unlovable, incapable etc. This will draw attention to that thought so you can actively substitute a more positive and productive one. It's possible you won't believe that new thought for quite awhile. That's OK. If you fake it enough, you will believe it! Maybe you really can make those small, subtle changes that will lead to big things. Christina Spears-Bartunek, LMHC, CHC

Why we love Trader Joe's

For years clients have asked me if I get paid from Trader Joe's to recommend their stores and products. Sadly, I've always come clean that I can't even purchase their stock - it's a privately held company. All I can do is shop there myself and recommend that my time-starved clients that want to eat healthier and lose weight do the same. A recent client of mine in our first nutrition session over Skype lamented that she hated to grocery shop. She suffered fatigue and didn't have the energy to cook much. Six weeks later, she and her husband reported looking forward to their weekly shopping trip to Trader Joe's. She's now passionate and excited about how fun it is to shop and how the healthier convenient options keep her coming back. And she's cooking a bit more with independent recipe websites that use TJ short-cut ingredients (she likes www.cooktjs.com). So, just in case you're not yet a convert, here are some reasons we've come to love Trader Joe's. First, there are no additives, preservatives or colorings in any of their products. They've taken a stand with a no-GMO policy and carry only RBST-free dairy. They have a great selection of organic, whole-grain, free-range and grass-fed options. Most amazingly, their prices are very reasonable for the quality. And they never have sales - so you'll always know what you're spending. They also cater to the time-starved and nutrition-minded shopper looking for convenient options. The frozen food aisle is filled with short-cut meals and sides - and while many are still high in sodium - are very nutritious and a better alternative to dine-out. A possible downside is that you might not find everything you need at TJ's - sometimes you're looking for a name-brand specialty product or you don't find the produce variety you want. (The stores are relatively small and don't carry as much produce and choice in products). But, for some, this is what makes it an endearing shopping experience - the fact that you can only get one kind of turkey chili. And that can of turkey chili is the best you've ever had as it's been selected by TJ buyers who've searched the world over to find the best one to privately-label. I've come to really enjoy the simplicity of that - in a buyer-beware world of grocery aisles offering too many choices, gimmicky sales and ingredients I often can't pronounce. Kathryn Reed, MS, Certified Nutritionist

All sugars are not created equal

Watching the 60 minute story last season "Is Sugar Toxic?" really shook me up. In it, Dr. Sanjay Gupta reports new and mounting evidence that refined sugar is just as addictive and dopamine-inducing as cocaine. Watching Gupta sip a sugar-filled soda just before his brain's pleasure centers lit up under an MRI was quite shocking. This visual certainly broke through some of my own denial and old ways of thinking about things sweet. I was taught that a gram of sugar equals a gram of sugar. What this story and other research suggests is that all sugars are not created equal. And most importantly, the natural sugar in whole fruit doesn't have the same toxic effects on the brain as refined sugar. So, what does this mean for those of us that have an occasional or ravaging sweet tooth? If you can have a little bit of dessert and feel satisfied you probably don't have to worry. But, if you have addiction in your family history and you find yourself craving sweets the more you eat them - this could be a moment to take dietary pause. (ie. you eat a brownie and all the sudden you have to eat the entire batch.) With all addictions, the body needs more of the addictive substance to have the same pleasure response, and when dopamine levels rise and then fall the craving cycle escalates. If you fall into this category, or you simply want to reduce your refined sugar intake, it is possible without depriving yourself. For dessert, try frozen grapes, medjool dates or a frozen fruit smoothie. Choose fruit-filled crisps or tarts for special occasion desserts. For a sweet snack try a banana or apple dipped in peanut/almond butter or have trail mix with dried fruit (and a few dark chocolate chips might be a worthwhile indulgence). One of my favorite on-the-go snacks is a Larabar - surprisingly sweet with absolutely no refined sugar. Note of caution - with less refined sugar in your diet you may experience a bit of a withdrawal and not feel quite yourself. This could be a good sign since your body is likely in detox mode. Sometimes you feel worse before you feel better. And feeling better while likely dropping a few pounds could be the sweetest reward. Kathryn Reed, MS, Certified Nutritionist

Sustainable weight loss...what works.

You've probably heard it before. For most people, nutrition is about 70% of what makes weight loss possible. But interestingly, this fact doesn't mean the most effective way to change your diet is drastically. (The diet industry wants you to believe that.) Yes, some prefer an all or nothing approach. But studies show again and again that the smaller the change to your diet, the more sustainable it will be. (Exactly opposite for exercise....build a healthy habit by going 3x a week right off the bat.) The more the changes to your diet are built upon incremental changes, allowing you to work smarter, not harder, the more sustainable they will be. And these incremental changes can add up to thousands of calories saved, better energy, and zero feelings of deprivation. This path isn't easy to find but it is possible.