by Kristen Norton | Feb 22, 2018 | Well Balanced Wisdom
If you are a regular reader or current client you know, fat is our friend. Although a little can go a long way, it absolutely deserves a spot on your plate. You also know that we want you to embrace more natural foods and limit processed foods. Keeping those things in mind, how do we include fats that will protect our heart health? Let’s dive in and find out.
What does the research say about fat and heart health?
Randomized clinical trials have shown that replacing 5% of your calories from saturated fat with polyunsaturated fat (omega-6 fatty acids) reduces total and LDL cholesterol. This swap is associated with a 9% lower risk of CHD events and a 13% lower risk of CHD deaths. That equates to just one simple swap a day!
Swap it, don’t eliminate it
It’s important to note that it’s not enough to just decrease saturated fat in our diets because when saturated fat is replaced by simple carbohydrates, like sugar or white rice, no benefit is seen. Switching from a regular cookie to a fat-free cookie is not heart healthy. Nor is swapping out steak for white pasta.
Okay, so what DOES this 5% swap look like IRL?
If you eat somewhere between 1600 to 2000 calories per day, you’ll want to replace 9 to 11 grams of saturated fat with 9 to 11 grams of omega-6 fatty acids to reduce your cholesterol levels and lower your risk. One simple swap a day can take care of this. Think about some processed foods or sources of saturated fat in your day-to-day diet that don’t provide a lot of nutrients and health benefits. Replace one of those items each day with an ounce of nuts or seeds as they are the best natural sources of omega-6 fatty acids in whole food form. Another idea is swap out buttered toast for avocado toast.
| Swap Out (food – amt of sat fat) |
Swap In (food – amt of omega 6) |
| 1 Bojangles biscuit – 8g of saturated fat |
2 TBS peanut butter – 4.4 g omega-6 fatty acids |
| 1 doughnut from Dunkin Donut – 6-11g |
1-ounce pecans – 6 g |
| 1 cup of ice cream – 10g |
1-ounce sunflower seeds – 10 g |
| 1 Honeybun – 14g |
1-ounce pumpkin seeds (pepitas) – 5.8 g |
| 1 TBS butter – 7.2 g |
1 cup sliced avocado – 2.4 g |
Where NOT to get your omega-6 fatty acids from:
Omega-6 fatty acids are very prevalent in processed and junk foods like vegetable oils, margarine, chips, and cookies, but of course, I can’t confidently recommend those for heart health. (Occasionally enjoying your favorite things is perfectly acceptable in our book, but right now we are talking about the healthiest thing we can do for our heart every day.)
Note: Omega-3 fatty acids are still important, too.
You probably know that omega-3 fatty acids are heart-healthy. The beautiful thing about natural food is that it usually contains a package of nutrients. Plant-based foods include both omega-3 and omega-6 fatty acids. Both are important in lowering your risk of heart disease and contrary to what you might hear, research indicates that increasing both types is helpful.
Food for thought:
Often times meat, eggs, and dairy can get blasted in the media because of their saturated fat content. These foods deliver many nutritional benefits and aren’t necessarily the first things that should go into your diet if you want to be heart-healthy. Moderate portions (think of them like a side dish on your plate) are part of a Well Balanced eating plan. We encourage you to look first at the processed foods in your diet. If there is room for improvement, replace processed foods with a serving of natural plant-based fat.
Ready to take the next step on your wellness journey?
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by Lucy | Feb 12, 2018 | Well Balanced Wisdom
Don’t get me wrong; I love Pinterest. I think that it is a brilliant place to share creative ideas. I truly cannot imagine life without this excellent resource; however, I’ve noticed Pinterest is sometimes a trigger for body dissatisfaction. Lately, I’ve been reading The Body Image Workbook by Thomas Cash, Ph.D. I am addressing and reevaluating my body relationship and body awareness. Yes, even us skinny gals can have body image issues.
[Sidebar: I’ve decided to fast from Facebook during the Lenten season to spend that time with my creator instead of browsing mindlessly. Since I’m not banning all social media, I’ve spent a little more time on Pinterest & Instagram (@WBN_RDs)]
In this workbook, I’ve learned we all have what the author, Dr. Cash, calls Private Body Talk. In our private body talk, we have stories running through our mind – often unconsciously – about how we look. He uses the word ugly, which I truly hope none of you are calling yourselves because you are uniquely beautiful. The book goes on to explain that we each have different triggers, assumptions, and beliefs about our body image. And why wouldn’t we… What with all the perfect flat tummies and perfect booties depicted on Pinterest, Instagram, and other social media outlets. I mean seriously, who are these people with perfectly sculpted abs?! We may think “what are they eating or doing to look that way?” Or “I need to get more strict about my diet so I can have a body like that too.”
Good news, there is a tool to help.
My favorite part of the workbook is the emphasis on mindfulness. It goes into a lot of detail on increasing our mindfulness specifically around body image stories. I modified an idea in the book and created a new tool to start to notice and address these negative body image stories. It’s the TTE method:
- Thought
- Trigger
- Emotional effect
First, is noticing the body image conversation or thought. Example: you look at a photo of yourself and think “Wow, look at that fat face.” Which may spiral into a barrage of negative thoughts about other aspects of your looks you do not like. The next step is to identify the trigger. In this case, it was looking at the picture. For many, simply stepping on the scale is the beginning of a downward spiral into self-sabotaging thought patterns. Such as, “why do I even bother? I’m always gonna be fat.” The last step is recognizing the emotional effect these thoughts have on you. It does not feel good or motivational when someone calls us mean names. That usually hurts and feels shameful. How is it different for you to speak like that to yourself? We’ve shared before how words matter. Whether spoken aloud or in our minds, these have a profound impact on our behaviors and choices.
Food for thought:
I don’t actually blame Pinterest for body image concerns; however, I recognize those pictures of all the perfect airbrushed bodies can lead to negative internal chatter. That’s when I choose to log off and get centered in my own truth:
“I value feeling good. I have a healthy mind and healthy body to match.”
What are your big triggers?
What’s your truth?
You are more than a number on the scale and you matter.
If you need someone to talk about body image or to make more healthy lifestyle changes, we are here to help. Just click here to start the conversation.
by Lucy | Jan 28, 2018 | Well Balanced Wisdom
Have you ever really wanted to do something, like create a new habit, but try as you might you inevitably let yourself down? It’s a frustrating cycle. You want something, so you work for it but fail. Still wanting to form the habit, you try again this time with a little less confidence because of your past attempt that didn’t work out. That lack of confidence can hinder your performance, and you fail a second time. And on it goes.
What if I told you that your failure wasn’t your fault, it was your tendency?
Years ago, when I was completing my internship, I was labeled by my preceptors as a self-starter. I wanted to become a dietitian, and I knew I needed to gain approval of my preceptors to graduate from the internship. I loved learning about nutrition, and I was held accountable for my work through evaluations and deadlines. I didn’t know it then, but the fact that I had someone else evaluating was a major key to my success.
Fast forward to the present. I still love learning new things about nutrition, and I am still a “self-starter,” but finishing something is a different story. For instance, I buy a lot of books and eagerly read through the first chapter or two vowing to myself that I’m going to read a little bit each week. Inevitably, something always comes up that I do instead. Even though I want to read the book, it feels much more natural and compelling to complete the latest task my client requests or help a friend solve a problem. So, the book sits there unread for weeks, months, years even.
It wasn’t until I started a book club that I could finish a book I wanted to read.
Why can I read a book for a book club but not on my own?
Because of my tendency.
The four tendencies and how they can change the way you think about yourself.
According to Gretchen Rubin, people fall into one of four tendencies depending on how they respond to expectations – you know the things you can’t avoid, nowadays known as “adulting.”
Finding out what tendency you fall under can break you free from the cycle I mentioned above, see yourself in a different light, and help you accomplish the things you want to (or need to) do in life.
The four tendencies:
- Upholders meet inner and outer expectations. They love rules, having a clear plan and are self-motivated and disciplined. Just tell them what needs to be done, and they’ll lead the way.
- Questioners meet expectations that make sense to them. They need to see purpose and reason in anything they do. If you make it clear why something is important, chances are they will get it done.
- Obligers meet other peoples’ expectations easily but struggle with inner expectations. The must be held accountable by a friend, coach or boss to get things done. They thrive when they have a sense of duty and can work in a team.
- Rebels defy both outer and inner expectations. Above all, they want to be free to choose and express their individuality. The best way to motivate them is to give them the facts, present the task as a challenge and let them decide without pressure.
Perhaps you can quickly identify yourself in one of these categories. You may also want to take the quiz to find out for sure.
When you know your tendency, you can see yourself in a new, more positive way.
After finding out that I will always gravitate toward meeting outer expectations (like from my internship director and preceptors that were grading me), I suddenly knew how to succeed and why meeting the needs of my clients and friends is so easy for me to do. I stopped blaming myself for being lazy or unmotivated. I stopped feeling like such a failure because I couldn’t achieve my goals. Knowledge is power, and now that I know I’m an obliger, I can set up external accountability (like a book club) to follow through with the things I set out to do.
Food for thought. Tell us in the comments below:
Have you been beating yourself up over something that you couldn’t accomplish?
What will YOU do differently now that you know about your tendency?
Homework:
If you haven’t read the Four Tendencies or Better Than Before by Gretchen Rubin, we highly recommend that you do. Lucy and I have been so enlightened by these books that we’ve thoroughly woven Rubin’s concepts into the way we teach and think about well-balanced living.
by Lucy | Jan 21, 2018 | Well Balanced Wisdom
Monday, January 22, 2018
Ever catch yourself thinking “oh I shouldn’t…” or I just can’t have one [insert food with no brakes]. Yep, we’ve all been there. It varies depending on a person’s taste preference and often what they grew up eating. A few I hear commonly include, potato chips, cashews, ice cream, cheese, or bite-sized Oreos. No matter what, there are certain foods that are just harder to eat in moderation.
Last year, Kristen and I read a great book called
Better Than Before by Gretchen Rubin in our book club. The book is all about making better habits. In an article, by Rubin, she talks about the concept modernization and abstinence. Some of you (like me), may already be rolling your eyes because the idea of abstaining from any food sounds terrible. That likely means you are a moderation all-star!
The snow day cookies
A friend of mine was recently telling me a story about moderation. She explained after eating a homemade chocolate chip cookie at work, “my tummy and my mouth were arguing,” because her mouth wanted another cookie but her stomach felt full. My friend goes on to tell me about the sweet, chewy, chocolatey goodness of the homemade cookies. She reports savoring each bite only to find herself still wanting more when she was done. This is a familiar experience for many of us; however, it is rare that this happens after eating celery or an apple. What’s that about?!
Effects of sugar on the brain
It’s scientifically explained, in this fascinating TED education video:
How sugar affects the brain. When we eat foods with refined sugar or simple carbohydrates (think white rice, pasta, potatoes, etc), those foods create a chemical release (dopamine) that feels good and may lead our brain to tell us to eat more. Our brain is designed to keep us alive and in case there is a famine, it will ensure we “stock up” when energy-dense foods are available.
Empowering abstinence
At the beginning of the year, Well-Balanced Nutrition did a 2-week challenge to eat only from the
Well-Balanced plate, which does not include added sugars. Our plate does include fruits, vegetables, complex carbohydrates, and dairy, which all provide the energy our brains need. For me, this was an experiment to break the habit of always wanting a treat after lunch and dinner. What I didn’t expect was to feel empowered by choosing to abstain from added sugars. It is exhausting to constantly battle that voice “should I eat the cookie or shouldn’t I?” It was nice to have the decision already made when I chose to take a break from processed sugar.
Food for thought:
In the challenge, I learned, not all foods are good in moderation. Some foods create a trigger that makes it hard to stop even if I’m not hungry anymore.
What are your triggers? If you’d like to become a more balanced eater, we recommend starting to recognize what foods or situations cause you to overeat.
If you’d like to talk with a friendly expert on making (and breaking) habits, let us know.
Contact us here.
by Lucy | Dec 18, 2017 | Well Balanced Wisdom
Monday, Dec 18, 2017
But it’s a holiday! Birthday! Vacation! Or we’re celebrating! The fact is, there is always a good excuse to eat unbalanced food – especially sugar.
As we wrap up another year and holiday season, it is a good opportunity to press the reset button and take a closer look at our eating habits. Hopefully, you have been practicing
mindful and intuitive eating this season and enjoying every morsel of those special holiday foods. Of course, when there are more celebrations around the corner it’s hard to stay balanced at each meal. Also, if you and the family found yourselves constantly on-the-go these past few weeks that may mean more fast food and less time to cook.
Let’s refocus and refresh
Step 1: Get honest with yourself. Ask yourself, “How much added-sugar do I really eat?”
Sometimes, it’s hard to tell. Maybe there’s a little bit of honey in your morning oats. A little added sugar in the salad dressing at lunch. A little more sugar in the bread of the half sandwich you ate with the salad. A little bit in the afternoon granola bar. Even if you don’t consider yourself “a sweet-tooth person“ you could be taking in more sugar than you realize. Sugar enhances the flavor of foods and entices our taste buds to keep eating. That is one reason why food manufacturers keep adding it to so many of our favorite things. Especially, as the nation went to
low-fat or non-fat foods our pallets compromised by enjoying more sugar. Now we know,
fat is our friend.
Important to note, at Well-Balanced Nutrition, we do not treat sugar as the enemy. The goal is to identify where sugar is sneaking into your diet so you can mindfully choose to eat it or leave it alone. This gives our taste buds the chance to reset and notice the natural sweetness of fruits, vegetables, cream (instead of sugar in the coffee), and even some whole grains such as oats are naturally sweet.
Step 2: Clean it out.
If you decide to join our Well-Balanced Challenge and no sugar added journey we want to provide the parameters of success. In order to succeed, we need to
clean out the cupboards and
fridge of those foods that have added sugar. If you cannot bear to toss it out at least move everything out of reach. Perhaps putting foods into a concealed bag and a hard to reach cupboard. This step is crucial for your success. Many of us try to depend on willpower, only to later experience the call of the sugar monster at those unexpected hours of the day and night. By eliminating the temptations from your office and kitchen you can then fill in with lots of yummy natural foods that provide the fuel your body and mind needs. There’s even a 2-week meal plan to guide you on the journey!
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
