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