by Lucy | Nov 21, 2017 | Nutrition Questions Answered, Well Balanced Wisdom
Wednesday, November 22, 2017
According to the latest research from the American Diabetes Association, 30.3 million Americans had diabetes in 2015 and they estimate that 7.2 million of those cases are undiagnosed. Additionally, the ADA reports that another 1.5 million people are diagnosed with diabetes every year. November is national diabetes awareness month. We are wrapping up this month by bringing awareness of how people can prevent or manage diabetes the Well-Balanced way.
Let’s start by circling back to the Well-Balanced Plate, which is not only good for weight management and getting the vitamins and minerals you need – it can also help regulate your blood sugars. As you may already know, diabetes is a condition of having elevated blood sugars, which can often be attributed to eating a diet that is high in sugar or other simple carbohydrates (specifically for type 2 diabetes). There is also a genetic predisposition to have a higher risk of developing type 2 diabetes; however, it is often preventable with diet and lifestyle changes.
On the Well-Balanced Plate, we include complex carbohydrates, such as whole grains, in small portions. You can read more about the benefits of whole grains here. A complex carbohydrate has higher fiber content and will not raise blood sugars as quickly as simple carbs. For instance, you might find yourself feeling hungry soon after eating a meal with white rice versus eating oatmeal or other whole grains. Not only do we find carbohydrates in grains such as oats, quinoa, and whole wheat bread but we also find carbohydrates in fruits, vegetables – especially the starchy vegetables like potatoes and corn – and most dairy products. It is important to know what foods are affecting your blood sugars and how to eat them in balance. This is something we discuss with many of our clients – click here to learn more.
Additional benefits of eating well-balanced means you’re including not only complex carbs – but we also emphasize protein and healthy fat. Incorporating protein and healthy fat helps to slow the rate of how quickly food is turned into glucose (blood sugar) to be used for energy.
Last year, Karen* came to Well-Balanced Nutrition because her hemoglobin A1C, a marker of checking a person’s average blood sugars, was elevated at 6.4%. This is one percentage point away from being diagnosed with diabetes. Karen was very eager to learn how to prevent diabetes without going on any medications. During her initial assessment, we talked about her healthy habits, then she mentioned her love of Pepsi-Cola. After a few more visits, Karen incorporated some mindful eating techniques and implemented label reading to check the carbohydrate and sugar content of everything she bought. Karen reports it was easier than she expected to stop drinking Pepsi. She is pleased to still occasionally enjoy a glass of chocolate milk from Maple View Farms for days that she wants something extra special. At her follow-up doctor appointment last June, the doctor said, “Congratulations, whatever you’re doing is working. Keep it up.“
*Name changed to protect identity.
Here are a couple of examples of our favorite well-balanced meals:
Sauteed cabbage and carrots w/ quinoa, fried egg & peach
Garlic chicken legs w/ brown rice and artichoke green bean salad
by Lucy | Nov 12, 2017 | Well Balanced Wisdom
Food cravings are tricky. Have you noticed that some just can’t be ignored? You know, when you crave something specific like a brownie, and you try to satisfy the craving with something else that’s a little healthier, let’s say yogurt or a granola bar because you are working so hard to stick to your goals. But then you still can’t stop thinking about that brownie. You might try several things to appease the desire, but nothing seems to work. Your craving remains and you finally give in. In those cases, it’s just best to have that brownie in the first place instead of having several alternatives, only to eventually indulge in the brownie anyway. You end up eating more unnecessary calories when you try to ignore an intense craving like that.
But what about those less intense cravings?
Like those silly cookies in the breakroom that are only a distraction but look so tempting. If we gave into ALL our cravings ALL the time, we could be setting ourselves up for excessive weight gain or unbalanced eating, especially over the holiday season. Here is a technique called the CRAVE WAVE that can help you manage your urges.
Go through this exercise first and then decide if your craving needs to be satisfied or you can let it ride.
- Acknowledge and name the craving: “Oooh chocolate…I definitely want that chocolate cake right now.”
- Visualize yourself riding the crave wave: Instead of letting the waves of the craving crash down on you and suck you in, picture yourself jumping on your surfboard, riding out the wave and safely coming back to shore. It might sound cheesy, but this imagery is a powerful thing.
- Refocus your attention: Walk away from the food, busy your hands, write down your current thoughts, slowly take five deep breaths or any other activity that can redirect your attention. Congrats. You just rode the crave wave!
If you need some more guidance on dealing with your cravings, let us know!
by Lucy | Nov 2, 2017 | Transformation Tuesday
I joined Well Balanced Nutrition because I had gained weight and my clothes were not fitting. I wanted to lose weight and get back to my weight from a year ago. I am a very self-conscious person and always compared my body to other people and was not happy with who I was.
I started doing one-on-one appointments with Lucy and she is amazing. Lucy listens to you and the goals you want to accomplish and helps you get on track. She explained to me how the well-balanced plate works and helped me eat more healthy foods, while still enjoying the foods I love.
I have a dog and he loves to go on walks and I always found an excuse to not be able to go on walks and Lucy told me about the 5-4-3-2-1 (The 5-second rule). Since implementing the 5-Second Rule, I take my dog on walks – he loves it – and it keeps me active and moving as well.
It has been an amazing journey for me, I have made progress since meeting Lucy. I eat more vegetables too. Before, I didn’t eat many vegetables and wasn’t up for trying new things either. Now, I portion my food and I am trying new things, such as recipes from Skinny Taste Cookbook. I am still a picky eater but much less than before. I go on walks with my dog and I have joined the gym and go 3 days per week, which that is a big milestone for me.
I have also learned to love myself and my body more. I’ve stopped comparing my body to others. We are all different, we do not know what other people are doing to maintain how they look or how long it has taken them.
We each have a different journey we embark on to get where we want to be.
For me, I found that I want to be and feel comfortable with the clothes I wear. Compared to where I was a year ago, I feel comfortable where I am right now, I feel confident. Also, I found something that I like to do which is donate blood and platelets and you must maintain a certain weight to donate.
Thanks to Lucy, I have been able to stay on track and know what to do if I get sidetracked from my goals. She has been amazing in helping me find what works for me and what doesn’t. She also helps me figure out what to change when I feel stuck and want to give up. I have learned how to eat the things I love while still maintaining a well-balanced style. For me keeping a routine works best and helps me stay on track with my weight. Well-Balanced Nutrition is just the best.
Let us know how we can help get you unstuck! Click here to get started today.
by Lucy | Oct 25, 2017 | Motivational Mondays
You know that empty feeling after you eat? The times you think, “that was so unsatisfying.” What if there is a different way to get the most nutrition and enjoyment from your food.
A client, who we will call Eric, was recently diagnosed with melanoma stage III. Eric is a young and otherwise healthy guy who typically eats a plant-based diet. He admitted to regularly eating a bowl of sugary cereal and milk at the end of the day for many years but with the diagnosis he a made the decision to cut out those foods. Eric is especially sensitive to sugar and has become choosier about what sweets he will eat. In the beginning, after the diagnosis, Eric was very fearful of food. He questioned what foods prevent a recurrence of cancer and what he should avoid.
It’s not what you’re eating, it’s how you’re eating it
Eric told me he was visiting a retired gentleman who offered him a Hershey kiss. Eric politely accepted this treat with the intention of getting rid of it later, at which point the gentleman said, “while you’re having one, I’ll eat one too.” In order not to offend his friend, he decided to join him in eating the chocolate.
I asked Eric what he’s learned since easing up on his sugar and carbohydrate restriction over the past two months. Eric thought for a moment and said he realized he needs to put less emphasis on what he is eating and more emphasis on how he is eating. This literally stopped me in my tracks. In a previous conversation, I had briefly mentioned mindful eating to Eric, but didn’t go into much detail. That’s why I was so impressed at how he came to this decision. Eric noticed after eating a meal while being distracted with computer work or in a meeting it did not feel as nourishing as those he savored and enjoyed more mindfully. For him, that means taking time to eat without distractions. Slowing down to savor the look, taste, smell, and textures of the foods.
The food and cancer conversation is highly controversial and there is a lot of conflicting science-based evidence out there. At Well-balanced Nutrition, we encourage people to embrace natural food, such as those items that are clearly coming from the farm, orchard or mother nature. I still have not come across an Oreo bush or pizza tree. When reading a food label, I don’t often look at the numbers. I want to know the ingredients. What is in the food?
Eric recognizes when he eats more slowly and enjoys the meal mindfully it feels more satisfying and enjoyable. He decided to take this a step further and plan for future meals. For instance, when thinking about Thanksgiving, he plans to take more time during that meal to savor the smell, taste, and appearance of the special holiday dishes. He plans on taking regular breaks throughout the meal – putting the fork down and enjoy the moment.
Here are 4 ways to start practicing
- Spend time considering the foods that are #WorthIt beforehand to make a mindful decision each time you eat
- Before shared meals and holidays imagine the event and sitting at the table
- Spend time savoring the meal (the look, taste, textures, smell, etc.)
- Stop during the meal – perhaps consciously putting the fork down in between bites – to slow the pace of how you eat
Food for thought:
We know making healthy food choices is important for reaching our health and wellness goals. When I’m being mindful and tuning in with what I really need, I tend to avoid the less nourishing options because I know they won’t make me feel better. How can you include a mindful technique to get more from your meals?
Let us know how we can help you on the journey! Contact us to get started today.
by Lucy | Oct 22, 2017 | Well Balanced Wisdom
What stresses you out? Is it traffic? Your to-do list that seems to be never-ending? Your kid’s messy room?
Your project deadlines at work? Money concerns? Whatever it is, the American Heart Association has a brilliant tool for letting go of your stress.
The scream booth is a stress reliever tool that first made an appearance on the streets of Austin, Texas and is now in the exhibition hall of the 100th Food and Nutrition Conference and Expo (FNCE) in Chicago, IL. The video below was posted on the American Heart Association – Austin facebook page and gives you a preview of what it’s like inside. Once you press start the screen asks you what stresses you out. It hears what you say, and the words appear on the screen. The words will only go away once you scream. Take it from me, it was very therapeutic – and at the time I didn’t have any real stress.
Excessive stress can contribute to hypertension, irritable bowel syndrome, and more. This activity reminds us all that we need to work out our frustrations in a harmless way, so the weight of our stress does not start to impact our health and well-being negatively. When you don’t have a scream booth out your backyard, what are you to do? Here are some other healthy ways of coping with stress.
- Screaming into a pillow
- Taking a nature walk
- Attending your favorite group exercise class
- Talking with a trusted friend or family member
- Journaling
- Coloring or creating art
- Meditation or deep breathing exercises
What are your favorite ways to cope with stress?
