Honoring Hunger with Snacks

Hunger strikes at 4 PM.  You need some food to hold you over before dinner, but you are in class, at work, trying to eat less, or __________.  By the time you get home you are ravenous and you may fill yourself to more than a comfortable level at dinner.

The above senario is common for two reasons.  We are a busy society on the go (a little planning can help this group fuel on the go!), and many diet commercials tell us that “hunger” is a bad thing or we need to avoid it.  First, don’t listen to the commercials!  Nothing could be farther from the truth.  As humans, it is normal to feel hungry.  Hunger means that our bodies need fuel or energy.  Second, remember that hunger, especially fueling ourselves when we are hungry, means sustaining life (and your metabolism).

Sometimes our meals will hold us over until the next meal, but other times our bodies will tell us it needs a snack.  If you carry snacks with you, you will be prepared either way! Try to carry portable snacks (including protein or fat and some carbohydrate) with you so you can get some quick energy no matter where you are. Think Larabars, KIND bars, a fruit with peanut butter, vegetables and cheese, or my homemade fruit and nut bar (recipe will be the next post).  This way, when your body tells you it needs fuel, you  can honor it.  By honoring our hunger, we can often times prevent our desire to overeat when we are over-hungry.

Do you carry snacks with you for when hunger strikes? Do you have any good snack recipes?  Please share them with us in the comments!  And stay tuned for a yummy fruit and nut bar recipe…

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

New Year, New You, New #Diet – I don’t think so! #Health

It’s that time of year. You can’t miss the diet ads and gym deals on every radio station and bill board. How many times have you said “this year will be different?” Do you ever wonder why we pick the same old resolutions regarding health and diet? For most people, it’s because we decide to make a temporary change that doesn’t stand the test of time. The diet industry is banking on your falling into the “quick fix” trap. It wouldn’t be a billion-dollar business if we didn’t fall prey to the gimmicks and promises annually. If diets truly worked and were sustainable, would you need a new diet resolution each year? I don’t think so!

Make 2012 different! This can be the year you don’t make a resolution to stop eating this or cut your calories to some ridiculous level. Eating well and changing your lifestyle can be part of the family health plan without feelings of restriction or inadequacy. Here are a few ideas for the New Year and REAL new you changes (that last)…

• Commit to plan ahead. You plan your work schedule and getting the kids to practice. Why not plan your fuel?
• Pledge to be positive about the changes you’d like to make. For example, I’d like to eat more fruits and veggies versus stop eating this or that. Adding fruit with breakfast daily and carrying as a snack is an easy way to PLAN for this commitment.
• Resolve to use nutrition facts label information like calories, fat, and sodium as knowledge NOT as a weapon. If calorie-counting is paralyzing you, avoid reading labels for a while.
• Carry water every day! As I tell my clients, cute is inspiring. Get a nice reusable water bottle and fill it up several times during the day. Being chronically dehydrated leads to fatigue, headaches, poor hunger awareness, and sluggish sport performance.
• Agree not to diet! The human body has a built-in hunger and fullness regulation system. Don’t believe me? Think back to the last time you saw an infant eating from a spoon. What did he or she do when they were finished? They spit the food out, turned their heads, or pursed their lips non-verbally telling you “I’m satisfied!” Diets ruin our ability to trust our bodies, not to mention our self-esteem. Howerver, you can get it back. Start by eating breakfast daily (don’t forget the protein and fruit), stay hydrated and wait on hunger to knock. It will.

So what lifestyle change could you make for you and your family this year? Good luck and happy New Year!!

Why I WON’T tell you to weigh yourself daily over the holidays…

1. Weight Fluctuates Naturally:  In a given day, our weight (mostly from water) can fluctuate a few pounds depending on our activity level, foods or liquids we eat or drink, and regularity.  There is no need to monitor our weight daily, especially if our weight means more than a number to us.  Have you ever stepped on a scale and it changed the way you viewed your day? Well, I’m here to tell you that if you don’t step on the scale… it can’t steal your joy!
2. Weighing Daily is Unnecessary for Weight Maintenance or Health:  Like this holiday weight gain post says, the average holiday weight gain is around 1 pound.  One pound does not make or break your health or weight.  Instead of focusing on weight, impact your health positively with a focus on listening to your body’s hunger and fullness, nourishing your body with healthful foods most of the time, and moving your body often.  This will help you stay energized throughout the holiday season.
   
3. You’re going to eat the dessert anyway:  According to Leslie, The Cupcake Law states that whenever there is a scale involved there is also food (specifically cupcakes in this circumstance) involved.  For example, a person who loses weight will treat themselves to a cupcake in celebration, and a person who gains weight will eat a cupcake out of disappointment.  You see, either way you will eat the cupcake.  So, you are better off to go without the scale, so you can choose when you truly want to plan and savor your cupcake!
4. Weighing takes away from more important things in life: If you weigh yourself daily, you will (most likely) start to get wrapped up in the numbers.  Eventually, you will spend more time thinking about food, weight, and body image and less time on the true meaning of the holidays and important things in life.  Don’t let the scale skew your perception about what is the most important this holiday season or take away your joy.  You (and your health for that matter) are so much more than a number.

Hope everyone has a wonderful holiday season filled with fun and joy! Take care of yourself— and just say no to the scale!

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

Busting the 5-10 pound #holiday #weight gain MYTH!

A recent study suggests the average person gains just slightly over 1 pound throughout the holiday season.  Yet, I hear fearful comments about large amounts of holiday weight gain a lot from friends, family, and coworkers.

So, today I wanted to talk about how believing the holiday weight gain myth does you a disservice!

1) The diet industry uses this myth (and the shame that we associate with weight) to get you to buy into their product.  The diet industry bombards us with messages saying we will gain “holiday” weight if we don’t _________ (insert: eat whatever diet food they are selling, try whatever product they are selling, etc).  For example, I heard a terrible commercial on the radio yesterday stating: “enjoy your foods over the holidays because it is the only time you can; after the new years starts it is time for celery sticks and exercise again”.  Sadly, “nutrition” and “health” commercials are usually about getting your money, NOT helping you gain health.  Diets and quick fixes don’t work for lasting weight loss or health, and many times they leave us more dissatisfied with our bodies and with a shattered self-esteem.  Do yourself a favor this holiday season and debunk the myths/lies that the diet industry, food industry, and other people claim.

2) The myth perpetuates the diet mentality.  Think of the commercial above.  If you think that you will never be able to have a certain treat again or that you have to start a “diet” after the new year, of course you will feel like you need to eat every last bite of your pie, even if your stomach hurts.  Intuitive Eating calls this the “last supper” syndrome.  Reject the diet mentality and choose to listen to your body’s cues for hunger and fullness.

3) The myth promotes feeling shamed or guilty about eating holiday foods.  There are many delightful treats involved in holiday celebrations, and many of them are filled with memories.  Yet, the holiday weight gain myth often interrupts our ability to enjoy them without guilt or shame.  Let me tell you.  You deserve to eat your favorite holiday food: is it fudge, pie, Grandma’s famous cookies, or cake?  Or maybe you don’t have the sweet tooth like me, and you enjoy the rich stuffing and casseroles.  Choose your favorite foods, sit down, be purposeful and enjoy them without an ounce of guilt.

4) The myth takes the focus off health once again.  In general, weight loss or gain does not make or break your health; it is the habits that you have, along with your genes, that determine your health.  This focus on weight, that is so common in our society, takes away from a true focus on health.  Want to stay healthy over the holidays this year?  Choose warm healthy drinks, get active, and incorporate REAL food into your life.  There is no need to exclude pleasure foods (foods that are not very nutritious but are highly delicious).  Just find a good balance like: 80% of the time focusing on nourishing your body and 20% of the time focus on satisfying your taste buds.

I hope each of you can embrace the holiday season this year without guilt over food or fear of weight gain.  Enjoy this special time of year, time with friends and family, and (hopefully) time to relax and take care of yourself!

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

“No one can make you feel inferior without your consent.” Eleanor Roosevelt

Rebecca Scritchfield, RD and mother of the “mefirst” movement, tweeted the above quote a few days ago, and it got me thinking about how this relates so much to body image and eating.  I am a crusader against “fat talking” and people belittling themselves, but more importantly I am a campaigner for everyone knowing they are worthy of love and acceptance for just being themselves.  We all have gifts, qualities, and personalities that are unique; we all have something special to offer that no one else could.  However, through believing spoken or unspoken words, comparing ourselves to others, and setting unattainable standards, we consent to feeling inferior instead of objectively understanding that we all have strengths and weaknesses. Words are powerful and we need to watch how we talk to each other, but in addition to that we need to watch how we internally talk to ourselves and what we consent to believing.

Think about this quote in terms of eating.  Have you ever felt inferior for listening to your body?  With so many myths (1,2,3,4), diet commercials, and nutrition misinformation, it is easy to get confused about what healthy living and taking care of our bodies truly looks like.  The truth is you alone know what you need to feel your best.  YOU know when your body is telling you that you are hungry or need energy.  You can tell when you are comfortably full or what foods you like the best.  You can tell the best when you need rest or when you need some endorphins.  You are YOUR body’s expert and you can choose to stand by what it needs.

This holiday season be choosy with what you consent to.  Don’t let the “fat talk” surrounding you influence what you know to be true about yourself.  Know your strengths and unique capabilities and use them in ways that only YOU can.  Choose what your body needs, whether it is family time, alone time, a moment to be thankful, extra rest, exercise, a piece of your favorite dessert, or a salad.   Most of all, I hope each of you consent to taking care of YOURSELVES, enjoying the true meaning of the holidays, and choosing not to listen to misinformation, lies, or messages that have no value.  You have a choice; choose knowing and believing you are SPECIAL (not inferior) because that is exactly what you are!

Also, feel free to check out a great post by Green Mountain Fox Run this week about Interpreting Holiday Eating through an intuitive perspective!

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

Lighten-Up Your #Holiday Recipe: I Think NOT! #health #mindfulness

Excited about eating your favorite holiday dishes? Worried about holiday pounds creeping up on you with decadent dishes all around? DON’T BE! The holiday season should be enjoyed, not short-changed. Making it through with enjoyment and satisfication is about paying attention! You have waited all year long to indulge in some of your favorite dishes.  Don’t add guilt to the ingredient list and ruin the experience before it even hits your plate! Don’t substitute fat-free milk for heavy cream, apple sauce for oil, or a disguisting prepackaged, fiber-laden brownie for the the delicious chocolate torte. Make  and eat the REAL thing! I doubt it’s the the lightened-up version you’ve been thinking about anyway.  Make it how you’ve always had it – just be mindful of a few things…

• Moderation is KEY: Eat what you want. THE REAL THING! Just be mindful of how much you are taking in. Eat slowly to a point of satisfaction versus uncomfortably full. (As Leslie’s Motto says Eat Real Food, Feel Real Good)
  

  I'm making this Turkey Recipe

• Have a Moment: You may allow that favorite dish but not really experience it. If you’re adding guilt to the plate or not paying attention, you’ll miss the savor. If you don’t savor and pay attention, you may need a second helping.  So, when eating your holiday dessert or side, have a moment to enjoy it (it’s ok to block everyone out–I do)! If you’re full after the meal, wait on dessert for a snack later or take it with you.
• Stay Active: Exercising gives your metabolism a boost, may help with hunger cues,  and can make you feel more energized! It does not have to be a long work-out, just fit it in where you can.
• Don’t Overlook Hydration: Colder weather can be tricky. You may not feel thirsty, but that does not mean that you are not. Staying well-hydrated can keep your hunger cues in check and may help prevent you from over-indulging. Staying well-hydrated maeans carrying water with you at all times.

Have a Happy Thanksgiving everyone! We’d love to know your favorite holiday dish that you plan to enjoy just the way it was meant to be–with REAL ingredients. Leslie’s favorite is dressing made with sausage, butter, herbs and bread cubes–it’s screams Thanksgiving!

Special thanks to Heather Johnson, a University of Memphis graduate student & dietetic intern for this post!

Five #Healthy Drinks To Keep You Warm This Fall

Five Healthy Drinks To Keep You Warm This Fall.

5 tips to a Happy, Healthy Halloween!

Happy Halloween Everyone! As a foodie, I love homemade treats and good chocolate just as much as the next person.  Many of my food choices are about fueling myself well but some of my food choices are about simply enjoying the incredible flavors in food; health is about your overall choices not 1 dessert or 1 day.  I am sad when I see people in turmoil on the holidays because they think treats are “bad” or will ruin their health or weight.  Let me tell you- you can have a healthy (yes healthy) and happy Halloween without giving up your favorite holiday treat!

The 5  Halloween tips…

2 Tips for the Day:

1.  Eat normally throughout the day (meaning don’t skip any meals, listen to hunger, and eat balanced): It is absolutely normal to want to eat some candy on Halloween, but don’t try to compensate by skipping meals… think about it.  What normally happens if you get overly hungry?  I’ll use myself as an example: I get grouchy first and sometimes end up overeating because my eyes are bigger than my stomach.  It is important to have satisfying, healthy meals throughout the day so that you can enjoy candy without overeating it at night.  
2. Get Cooking with PUMPKIN:  After all, candy isn’t the only thing that Halloween is known for.  Pumpkin is loaded with fiber and nutrients including: vitamin A, vitamin C, B vitamins, copper, calcium, potassium, and other anti-oxidents.

•  Make pumpkin seeds: If you carve a pumpkin, roast the pumpkin seeds for delicious and nutritious salad toppers or snacks.
• Make a recipe with Pumpkin: You can use pumpkin to make all kinds of recipes from smoothies to desserts to chili; check out some great pumpkin recipes by dietitians here.

3 Tips for the Night:

1. Leave the car behind if you are Trick-or-Treating:  Walking around from house to house is great physical activity for children and adults alike!
2.  Mindfully ENJOY and SAVOR your favorite treat (s): choose a couple of your favorite treats and savor them.  Eat them slowly and focus on all the different flavors.  Do you notice that the first few bites taste the best? Also, remember that this isn’t the only time that you can have candy or dessert… it literally exists in stores on every corner.  Therefore, savoring the flavors and eating only a couple items will give the best of both worlds: no stomach ache and a blissful taste in your mouth.
3. Tuck the rest of the candy out of sight: If your candy isn’t the center-piece for your counter top over the next couple weeks, you will be less likely to mindlessly munch on it.  Put the rest of your candy out of sight so you can PLAN your crave and enjoy your treats the most.

If you are celebrating Halloween, I hope you have a safe and enjoyable day (and night) with friends and family.  Food adds to experiences that we have in life, and although all foods are not the most healthful for us, all foods can fit into a healthful lifestyle.  Like I’ve said before one meal, one snack, one day, or even one week do not make or break your health.  Listen and respect your hunger as well as your taste buds today for a happy Halloween! How will you be celebrating?  Do you have any more Halloween tips?  We’d love to hear from you in the comments!

Post by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

What’s on Your Plate?? … A tribute to EGGS & Protein

If you’ve been a long time reader of this blog, you’ve seen before that Leslie and I are big fans of eggs! But, after hearing a presentation about “Maximizing the Benefits of Dietary Protein for Health and Physical Performance” at FNCE, I thought it was time to give eggs (and protein) another shout out.

Why are EGGS so great?

Eggs are packed with PROTEIN which….

¨     Increases Satiety and Helps with Weight Control.  For best satiety, choose a protein source to accompany most meals and snacks.  For instance, you could eat eggs with breakfast, peanut butter with lunch, beans/meat/tofu with dinner, and cheese/yogurt with your snack. For the most nutritious meals and snacks, combine fruits and vegetables with the protein sources above!

¨     Decreases muscle loss (sarcopenia) in older adults by 40% when 1.2 g of protein/kg body weight each day is eaten

       Helps with muscle recovery after exercise.

Do you get hungry just 2 hours after eating breakfast? Try Eggs at Breakfast to Keep you Satisfied Until Lunch!

Eggs are filled with vitamins and minerals (clarification the whole egg is packed with nutrients- don’t go only egg white on me)…

¨     There are thirteen essential vitamins and minerals contained in the egg!!! For more information on the nutrients in eggs check  out this post

Add Eggs to a Salad or Meal to boost your protein, vitamins, and minerals intake!

Hard boiled eggs are a protein packed convenience food.  With lots of different events, relationships, and work grabbing our time, who doesn’t like having healthy options that are conveniently quick?! Keep a batch in your frig and add them to breakfast, to snacks, or to meals that lack a substantial protein source (like the ones listed above).  This way you’ll keep your energy up and stay satisfied throughout the day!

Make Quick Meals with Hard Boiled Eggs! Here is a sesame vegetable stir-fry with a mushroom-egg brown rice sautee and hard boiled egg on the side!

Lastly, eggs are delicious and very versatile (as you can see from my tribute above ).  So what’s on your plate? Do you have any favorite ways to eat your eggs? Please let us know in the comments!

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

For more information on the nutrition in EGGS visit ENC

Fat Talk Free Week and #LoveYourBody Day #EndFatTalk #bodyimage

Fat Talk Free Week began on Sunday and to top it off today is LOVE YOUR BODY DAY.  As I am an advocate for both ending fat talk and loving your body, I couldn’t help but write a post dedicated to both!

Although I believe in being “fat talk” free year round, I appreciate the opportunity that Fat Talk Free Week gives us.  It reminds us of the significance of our words and encourages us to be more aware of how we talk to/about ourselves, our friends, our family members, our coworkers or classmates, and even strangers.

In the same way, I love today’s reminder to love OUR bodies by caring for them not bashing them.  Our bodies are not ornaments.  Our bodies are vehicles that our minds and souls live in.  I hope you Love YOUR body not based only on how it looks but because it is yours, it is unique, and it allows you to do what you love to do.

I encourage each of you to watch this video on fat talking and its consequences.  Afterward, make a pledge to yourself to change the conversation and make peace with your body!

Start changing your view of bodies by thinking about what you appreciate (aka love) your body for:

-Are you free from disease/illness?

-Does your body allow you to accomplish activities that bring you closer to your dreams?

-Are you good at a hobby, activity, or sport?

-Can you hug a loved one or friend?

-Do you like your smile?

-Is there a personality trait that you appreciate about yourself? (caring, hardworking, responsible, compassionate, etc)

Next, literally start changing the conversations you have.  Talk about important events in your life, relationships, health, etc. 

This starts the next time you are in front of the mirror, talking with a group of friends or family members, in a dressing room, at the gym, or _______.  Are YOU going to change the conversation to life and health NOT weight and size?  I hope so! Join the challenge: End Fat Talk  and body bashing (not just for 1 week or 1 day) but for life!

This post is by Janet Zimmerman, a University of Memphis Nutrition Student and Schilling Nutrition Therapy, LLC Intern. You can follow Janet on Twitter as well at http://twitter.com/JanetZimmerman

This post is part of the 2011 Love Your Body Day Blog Carnival