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?
by Lucy | Sep 6, 2017 | Well Balanced Wisdom
That’s a fantastic question. If you feel compelled to go vegetarian, it likely means that you care about your health. We love that about you! You also may realize that eating more plants can help you live longer and fight off disease.
We think it’s awesome that you want to eat healthier and that you want to eat more plants! If a healthy lifestyle is what you are going for, we want to help you do it in a way that serves you best. Cutting out meat and becoming a vegetarian is one way to start eating better, but it’s only part of the picture and not the only way to get healthier. You don’t have to become a total vegetarian to reap the benefits of a plant-centric lifestyle. Below are some suggested steps that can be just as good, if not better in some cases, than going completely vegetarian.
Buy less processed foods and more foods in their natural state. Replacing meat with processed foods of different kinds doesn’t make your diet all that healthier. Oreos, white bread, and Twinkies are all vegetarian but not so nutritious. Just saying. =)
Focus on smaller quantities of higher quality, ethically-raised meats and/or vow to choose more fresh turkey and chicken over sausage, bacon, lunch meats and cured red meat. If the idea of eating more turkey or chicken sounds boring, then perhaps you would benefit from learning to use more fresh or dried herbs to spice up your chicken and turkey dishes. You could even try a cuisine that is new to you. Another way to shake things up is to include more seafood in your routine. Fish is a healthy option a couple of times a week. (EWG’s guide to seafood can be helpful if you are curious about safe and sustainable seafood.)
Implement a few meatless days of the week. To do this well, it may mean you need to experiment with more plant-based sources of protein like lentils, peas, chickpeas, soybeans, hemp seeds or chia seeds. Notice I didn’t say soy burgers. While those are a nice option on occasion, they tend to be highly processed and are less natural than the above choices.
Expand your plant palate. When you eliminate meat, you’ll need to find other sources of protein, and you will still need to fill half your plate with non-starchy vegetables. If plant-foods are limited in your diet now, your goal should be to try new vegetables, fruits, seeds, or legumes. Another idea is to try new methods of preparing ones you already eat. There are over 60 plant foods in-season over the summer months and 55 different plant foods that will be in season come the fall. If you can count the number of plants you eat on your hands, it’s time to expand!
Food for thought:
We encourage you not to focus so much on what you must take out (like meat) and focus more time and effort on what you can add to your plate (more yummy vegetables).
Ready to go vegetarian? If you are ready to follow a vegetarian meal plan, we are here to help! It is possible, and it takes some effort to get the right amount of protein, vegetables, and starches only from plants. We want you to remain balanced!
Is going completely vegetarian not right for you? That’s okay too! You can still eat a plant-centric diet by taking some of the above steps. Plus, we can help!
Start working with us today.
Tell us in the comments below:
What steps will you take or are you taking now?
Do you follow a vegetarian lifestyle? Tell us your favorite tips or tricks!
by Lucy | Sep 3, 2017 | Well Balanced Wisdom
Kristen and I talk a lot about eating well-balanced, but unless you have sat down with us or heard the Well-Balanced Plate talk you may be wondering… what does that mean?
The Well Balanced Plate
After reading countless research articles, books such as The Blue Zone Solutions, and a combining over 20 years of professional nutrition experience, Kristen and I recognize the benefits of a mostly plant-based diet incorporating protein, complex carbohydrates, and healthy fat. Eating them in the proportions shown on the Well Balanced Plate helps you feel full and satisfied, not deprived and ridden with cravings. When we eat foods from nature in this way, we can start to trust and rely on our body and mind to remind us what, how much and when to eat.
The Well-Balanced Plate was created to visually represent a balanced meal or snack.
Mostly fruits and vegetables
Five populations in the world have the highest concentration of centenarians, people living over 100-years, and they all have something in common: a plant-centric diet. You can read all about their lifestyles in the Blue Zones. Many people who’ve read the book assume you have to be a vegetarian to live a long, vibrant life. In actuality, four of the five communities eat animal protein on a regular basis; however, they make meat more of a side-dish rather than the main course.
You’ll notice that the largest section of the Well-Balanced plate is for vegetables and fruit, not meat or carbs. By filling half of your plate with non-starchy vegetables and fruit, you will not only fill up on fewer calories, but also (and most importantly) get the health benefits of vitamins, minerals, fiber, and phytochemicals.
Vary your Veggies
Kristen wrote more about the benefits of fruits and vegetables in an earlier post and encouraged eating a variety. America is a melting pot of ethnic cultures which means we have many food options at our fingertips. Eating healthfully doesn’t have to be boring. Change things up and try a new vegetable or a different way of cooking, such as implementing Meatless Monday or trying an ethnic dish.
It’s not perfect. It’s flexible and enjoyable.
Well-balanced eating is not perfect. First of all, there will always be celebrations, cookouts, holiday parties, etc. when healthy choices are limited, and in those cases, we make the best decisions at that moment. Secondly, food is enjoyable, and it’s okay to indulge when you decide it’s worth it. Ellyn Satter, an internationally recognized dietitian and feeding therapist, sums it up well when she says, “normal eating is being able to give some thought to your food selection, so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.”
It’s more mindful and less impulsive.
Mindful eating strategies can help us become normal eaters and avoid the point when cravings, emotional eating, and daily life can consistently lead to unhealthy choices that leave our bodies fed but undernourished. Lucy shared HALT, an acronym to explain why our poorest choices tend to happen when we are hungry, angry/frustrated, lonely or tired, and Kristen shared how gathering some DATA can help you cut back on sugar. Another mindful concept is what we call “20% white space“, where we purposefully give ourselves time to check in with our bodies to determine if we are still hungry.
It get’s easier with time
Every time you eat is an opportunity to practice being well-balanced. Eventually, you will no longer have to try so hard because you have practiced for so long.
It means ditching the diet and striving for self-care.
The media keeps reminding us that two out of three American adults are considered overweight or obese, and there’s this pressure to be thin like the women we see in magazines. This messaging, along with the fad diet industry, is creating a culture full of body shame and food guilt. That feels demoralizing.
Many people come to Well-balanced Nutrition with a goal to lose weight. We know that diets don’t really work. Instead of focusing solely on the food, we help people identify the behaviors and patterns that prevent them from reaching a healthy balance. We talk about making small behavior changes to create a compound effect which will result in more energy, confidence, and yes, typically a lower number on the scale. We use weight as a tool, but with the understanding that weight is only a small part of your health picture. Ultimately, we want our WBN tribe to eat well because it feels good and allows them to live a full life not just for that number on the scale.
A way of life
Well-Balanced Nutrition is more than a plate; it’s a way of life. If you have sat down with Kristen or Lucy, you know we talk about much more than what you eat. We ask about who buys and prepares the food, what your typical day looks like, how much sleep you get, your stress level and so on. We even take note of your personality, attitudes, and beliefs. We consider all these things when we work with you to create a well-balanced plan. Each of us comes to the table with a different story, but we all have a desire to be our best selves.
To sum it all up, well-balanced eating means ditching the diet mentality where foods are either good or bad, clean or dirty. Restriction, shame, and guilt should not be the norm. Instead, shift your focus to eating more natural foods and tuning into your body and mind. Eat mostly plants and do something every day that makes you feel good and can help you live your best life.
Ready to start eating well-balanced? “Lettuce” help! 😉
by Lucy | Aug 9, 2017 | Well Balanced Wisdom
“I’m going to do better,” you say. “I need to lose this weight and I’m starting today.” “I’m so out of shape, I’m going to join the gym.”
How many times have you said something like this to yourself without following through? Or maybe you did, but it only lasted a day, because things like this happen….
We all want to do better. It’s just not always easy getting there.
When clients come to see us at Well-balanced Nutrition it’s often not about what they need to do. They show up knowing what to do. They just can’t make it happen on their own. Maybe, just maybe, they think to themselves, there is a secret solution they can share with me so I can finally do this. That’s true, we have a few secrets to making healthy changes, but they might not be what you think.
Why is it so hard to follow through with our goals?
Because they come from within and nobody else knows about them. Many people respond to outside expectations and make them a priority, while their inner expectations fall quickly to the wayside. For example, you may want to meal prep on Sunday, but then you get asked to help someone move or your boss gives you a new assignment you want to get ahead start on. So you choose the activity that involves others’ expectations over fixing your meals for the week. Gretchen Rubin, the author of Better Than Before, classifies people like this as obligers. She says, “for Obligers, accountability is crucial. Key. Necessary! If you’re an Obliger, external accountability is the element that will allow you to follow through.” There you have it. One of our secrets to successful change.
So, are you an obliger?
If you could relate to the above scenario or if you are a person who really needs deadlines and late fees to keep you on top of things, there is a good chance that you also need similar accountability with your health habits. When people learn that they are an obliger, many are relieved. They realize it’s not their fault for letting themselves down, putting others first, nor lacking “willpower” to make a change. It’s just the way they are wired. So if you would call yourself an Obliger, instead of blaming yourself for not following through… again, this time set up some outside accountability that will ensure you make the change you desire.
Accountability: The obligation of an individual to account for their activities, accept responsibility for them, and to disclose the results in a transparent manner.
Which types of accountability will you try?
Here are some ideas:
The scale (regular weighing), your Well Balanced dietitian, your coworkers, your BFFs, your doctor, your food journal, your weight loss group, your fitness buddies, clothes you want to fit into…
There’s an app for that:
It’s never been easier to get accountability from your favorite dietitians here at Well Balanced Nutrition. 😉 We just launched an upgraded version of our
Healthy Habit Tracker and Obligers are going to love it! It allows you to track and share with us your:
- food journal
- exercise
- steps (syncs up with your fitbit)
- weight
- measurements
- Healthy Selfies or before and after shots
The best part is you can try using the Tracker for one month at no cost when you sign up in August (no tricks, contracts, or obligations – we promise!).
So, start today because we know how much you want to make that change and how hard it can be to do it on your own. Let us encourage you along the way. We bet you finally follow through with those goals!!
by Lucy | Jul 30, 2017 | Well Balanced Wisdom
Lucy always says she was put on this earth to spread the good news about fruits and vegetables. I feel the same calling. To us, it’s an important mission because many people often forget or downplay the power of produce. If fruits and vegetables had labels they would boast all kinds of health benefits. If you want to prevent disease, protect your body from cancer, and fight off fatigue then fruits and vegetables are your friends. But because no one can make big bucks off nature’s bounty, there isn’t a multimillion-dollar marketing campaign helping us fall in love with them in their natural form.
Even though they don’t get enough publicity, there is no denying that fruits and vegetables can help us THRIVE. And yeah, we know this is not new or sexy advice, and we might even remind you of your mother saying “Eat your vegetables. They’re good for you!” but hear us out. There are 4 things you need to know about fruits and vegetables.
- Well Balanced Eating means half your plate should be full of non-starchy vegetables (and sometimes fruit, too). That means nothing else on your plate should take up more room than your veggies. We love this guideline because it’s much easier to fill half your plate than to get out measuring cups and/or count calories. Hooray for simple rules!
- Many colors = many micronutrients. The more colors you have on your plate the greater variety of benefits you will reap. Although we all know fruits and vegetables contain fiber, vitamins, and minerals, scientists are also discovering thousands of plant super-powers called phytochemicals (like the ones listed below) that provide even more health-boosting benefits.
- Vegetables will volumize your meals. This means you can eat a larger portion of food without consuming excessive calories. By having generous servings of fruits and vegetables in our meals, we can literally fill our bellies to the brim. This is important because when our stomach reaches its compacity, stretch receptors send signals to the brain telling us we feel full. To give you an example, a measly handful of potato chips provides 100 calories, whereas you can eat a bowlful of blueberries for the same amount. It would cost a lot of extra calories to fill our bellies with potato chips than it would if we were to fill up on blueberries.
4. Fruits and veggies can add variety to your diet. If you find yourself eating the same thing over and over, tap into the world of produce to expand your palate. There are countless varieties and types of produce to choose from, so eat “outside the box” and try something new.
I leave you with some color inspiration from one of my favorites, Jamie Oliver.
Want help getting more color on your plate? Click here to start working with Well Balanced Nutrition.
by Lucy | Jul 7, 2017 | Uncategorized, Well Balanced Wisdom
A recent visit back to my hometown in Indiana inspired me to answer this very question. My dad always has his refrigerator stocked with little bottles of Gatorade for him and the grandkids and I was reminded that many people believe Gatorade is the best way to hydrate. He was a little offended and surprised when I told him that it wasn’t the healthiest thing to offer the kids. “What? Why not? Don’t they need electrolytes after playing outside?” he said. I get where he is coming from, I do… Here is the gist of what I told him…
Sports drinks tout themselves as electrolyte replacers and marketers have made us believe that a sports drink is the best way to quench our thirst and replace our electrolytes on a hot summer day. But is it really?
What the sport drink companies don’t tell you is that sports drinks are designed for athletes or those who exercise intensely for more than 60 minutes, not your average person or kid. Most of us can easily get enough electrolytes from food. Plus no one really benefits from the added sugar, artificial flavors, and colorings that are found in many sports drinks.
Did you know: The amount of sodium and potassium in a sports drink is low compared to what you eat in typical meals.
But what if you ARE an athlete or you just sweat a lot in this heat?
For every CUP of sweat, you can expect to lose around 225mg of sodium, 50mg of potassium, 4mg of calcium and 3g of magnesium. Are you sweating that much? If so, you might benefit from a 12 ounce serving of Gatorade which contains 80 calories, 21g carbs, 160mg sodium and 45mg potassium. You could also just drink a cup of chocolate milk.
8 ounces of chocolate milk contains 120 calories, 20g carbs, 150mg sodium, 350mg potassium. It also has calcium, phosphorus, magnesium, protein, riboflavin, niacin and vitamins A, B12 and D.
Marathoners and other endurance athletes who don’t eat much before or during exercise would be wise to choose a sports drink. In contrast, hikers, bicyclists, and people who eat before and during lengthy workouts can do fine with just plain water. That’s because food helps retain fluid in your body. In comparison, plain water consumed on an empty stomach quickly goes in one end, out the other.
If you are planning to sweat for more than four hours in this NC heat, a sports drink is helpful but not your only option. You can eat salty foods beforehand. A salty meal can help your body retain fluid, keep you hydrated longer and will enhance endurance.
Bottom Line
If you are exercising for less than an hour/day and eating 3 balanced meals you are likely getting plenty of electrolytes through your diet. So for most of us, we don’t need to do anything special to replace electrolytes. We do, however, need to stay hydrated and the best way to do that is by simply drinking water.
Endurance athletes need extra electrolytes during longer bouts of exercise and may benefit from a sports drink. Food is usually a better source than sports drinks and athletes can choose salty foods before and after workouts to aid in performance and recovery.
Have questions about your personal electrolyte and nutrition needs? Contact us today to set up your own personal wellness adventure.
