Nutrition and Skin Health: Can You Eat Your Way to Healthier Skin?

The effect of diet on human health has become a source of debate, and perhaps even an obsession in the US. Many beg to know “what foods or diet is best” … to improve overall health, prevent disease, achieve a certain aesthetic look, or optimize athletic performance? But, how does your diet affect the body’s largest organ – your skin?

Numerous factors affect skin health, including genetics, hormones, aging, stress, sleep, and exposure to alcohol, smoking or the sun. Some of these you cannot influence, however, what you eat (or don’t eat) may be one of the most important factors you can influence in modulating the health of your skin.

Most well-known is the impact of malnutrition and nutrient deficiencies on disorders of the skin. For example, malnutrition due to an eating disorder, such as anorexia nervosa, is often observed by significant changes to the skin, i.e. dry, red, itchy and/or inflamed skin, lanugo-like body hair, acne, petechiae (tiny purple, red, or brown spots on the skin), and in some cases, a yellowish discoloration of palms and soles of feet referred to as carotenoderma. It’s well documented that certain vitamin and mineral deficiencies, due to under-eating or malabsorption, are also associated with various dermatological changes, such as the clinical manifestation of pellagra with niacin deficiency, or hyperpigmentation of the skin due to vitamin B₁₂ deficiency.

A more frequent, and perhaps controversial, question is whether there is a relationship between diet and relatively common skin conditions, such as acne. The link between frequent dairy or milk consumption and acne is often referenced, but to date there is insufficient evidence with no high-quality randomized controlled studies to recommend milk restriction as a treatment for patients with acne (Burris, et al. 2013). The evidence seems to be more convincing for a possible connection between the quality and quantity of carbohydrate consumption and acne. Still, by today’s standards, nutritional studies that isolate a food-triggered influence on acne are reportedly costly and difficult to control, thus making it challenging to develop well-defined, evidence based nutritional recommendations (Fiedler et al, 2017). 

Best Foods for Healthy Skin

Foods rich in antioxidants. Antioxidants are chemicals found in foods that fight unstable molecules, called free radicals, that can cause damage to cells in the body. A diet rich in antioxidants is important for the whole body, but antioxidants have an important role in skin health by protecting cells against UV-induced damage which may prevent or reduce dry, wrinkled skin. Beta-carotene, lycopene and vitamins A, C and E are specific nutrients that have antioxidant properties, while vitamin C also helps to make a protein, called collagen that keeps skin strong.

Good food sources include: A variety of colorful fruits and vegetables are rich in antioxidants. Specific foods sources of beta-carotene and vitamin A include carrots, sweet potatoes, red and yellow bell peppers. Foods rich in vitamin C include bell peppers, oranges, strawberries, and tomatoes (also a good source of lycopene); and, foods providing vitamin E include avocados, nuts, seeds, and spinach.

Foods high in Omega-3 Fatty Acids. Omega-3’s provide important building blocks for each cell membrane in the body. Our body is not able to make these essential fatty acids, so they need to be supplied to the body from the foods we eat. Flexible, healthy cells rich in omega-3 fatty acids enable nutrients to move easily into, and waste easily out of cells while helping to reduce inflammation in the body, reducing redness, maintaining skin moisture, and may also help improve the clinical symptoms of psoriasis.

Good food sources include: Fatty fish, such as salmon, mackerel, tuna, herring and sardines; nuts and seeds, such as flaxseed, chia seeds and walnuts; and, plant oils, such as flaxseed oil, soybean oil and canola oil.

Fluids and Hydration. Staying well-hydrated by drinking plenty of unsweetened beverages throughout the day is good for the entire body. So, will excessive water intake have an even better effect on hydration and skin health? The “more is better” philosophy, as it relates to skin and hydration, was explored by Wolf, at al. who concluded that in otherwise healthy individuals, there doesn’t appear to be an improved benefit. However, as often recommended, further research is needed to provide definitive evidence (Wolf et al, 2010).  

Final Thoughts. Although nutrition may be one of the most important factors involved in promoting healthy skin, the link between diet and disease is not always as simple as a single food or nutrient triggering a particular sign that disease is present. For example, dietary restriction or the stress/anxiety induced by worrying that a certain food is “causing” a skin problem may actually be more problematic than any single food item. An individual’s overall dietary pattern (i.e. adequate calories with plenty of fruits and vegetables, whole grains, lean protein and healthy fats) together with lifestyle (i.e., regular physical activity, stress management, not smoking, quality sleep, and low alcohol consumption) take advantage of the additive and synergistic nature of these behaviors to promote healthy outcomes, including healthier skin.

Foods & beverages to prioritize in your meals and snacks:

Vegetables: broccoli, spinach, kale, peppers, zucchini, cauliflower, carrots, beets, etc.

Fruit: berries, grapefruit, oranges, apples, cherries, bananas, pears, grapes, peaches, etc.

Whole grains and starchy vegetables: Sweet potato, quinoa, butternut squash, brown rice, oats, buckwheat, etc.

Healthy fats: whole eggs, olive oil, avocados, nuts, seeds, nut butters, coconut oil, etc.

Plant-based dairy alternatives: cashew milk, almond milk, coconut milk, coconut yogurt, etc.

High-quality protein: salmon, tofu, chicken, turkey, eggs, shellfish, etc.

Legumes: chickpeas, black beans, lentils, kidney beans, etc.

Anti-inflammatory herbs and spices: turmeric, cinnamon, black pepper, parsley, garlic, ginger, cayenne, etc.

Unsweetened beverages: water, sparkling water, green tea, hibiscus tea, lemon water, etc.

Grilled Salmon with Garlic Vermouth Butter Sauce

• Servings: 4
• Prep Time: 20 mins
• Cook Time: 10 mins
• Difficulty: easy to moderate
• Rating: ★★★★★
• Print

A delicious butter sauce for grilled salmon that pairs nicely with mashed potatoes and sautéed veggies

Ingredients

• (4) 6-ounce Salmon filets, skin removed and cut no more than 3/4 of an inch thick

• 1 cup clarified butter

• 1 cup margarine

• 1 TBL garlic salt

• 1/3 cup dry vermouth

• 1 TBL Worcester

• 1 TBL Lawry’s seasoning

• 1 1/2 tsp lemon pepper

• 2 TBL sugar

• 2 tsp paprika

• 1 tsp pepper

• 1 TBL salt

• 1/2 cup fresh lemon juice

Directions

Combine the melted butter, margarine and all ingredients. Cool, stirring occasionally to combine ingredients. Butter should have a slathering consistency.

Heat barbecue so that the grates are around 650 degrees. Liberally brush one side of salmon and place on grill. Cook for two minutes, basting the top with garlic butter. Turn over and cook an additional 3 minutes or until desired doneness. Baste with more butter and serve immediately. Internal temperature should be a minimum of 145 degrees in the thickest part.

Enjoy!

Spring Cleaning: A Healthy Pantry for Preseason Nutrition

The days are getting longer, the snow is beginning to melt (for you northerners), things are beginning to open up around the country, and a new racing season is “hopefully” about to begin! Spring is a great time to get to work on dusting off those forgotten places in your home – including your pantry, refrigerator, and freezer. Cleaning out the cupboards and stocking up on wholesome food will go a long way in getting you prepared for summer events – or an upcoming race season.

Editorial credit: Joni Hanebutt / Shutterstock.com

What’s in your pantry?

Perhaps you’ve perused the internet looking to stock up on the “perfect”, food, supplement, or nutrition product. Although many of these products may have a place in the recreational or competitive athlete’s kitchen, it’s important to remember that “you can’t out-supplement a bad diet” and there isn’t just “one food” or nutrition product that will improve your performance. A winning food plan is based on the fundamentals of eating: 1) meals and snacks evenly spaced throughout the day, and 2) a variety of nutrient dense foods from each food group – that provide adequate carbohydrates, protein, anti-inflammatory foods, and plenty of fluids.

Carbohydrates are the primary energy source for the endurance athlete, and they are necessary for performing intense, high quality exercise. Stocking your pantry with wholesome, carbohydrate-containing foods, (such as oatmeal, 100% whole-wheat bread, quinoa, potatoes, beans, brown rice, fruit, vegetables, milk, and yogurt) will provide important fuel for your workouts, along with providing essential vitamins, minerals and other important nutrients vital to your overall health.

Protein is essential to insure muscle growth and repair for faster recovery. Stock your pantry, freezer or refrigerator with a variety of lean protein-containing foods (chicken, fish, pork, turkey, lean beef, beans, legumes eggs, cheese, milk, yogurt, nuts, and, tofu). Plan for a serving of protein at each of your meals throughout the day (such as a palm-sized portion of fish, beef or poultry or a two-egg omelet with ¼ cup shredded cheese). Have convenient protein foods on hand so you can include about 20 grams of protein (along with carbohydrate) within 30 to 60 minutes following a workout. Simple snack ideas include Greek yogurt with nuts, granola and berries; peanut butter and banana sandwich; or tuna or chicken salad and whole grain crackers and grapes.

Anti-inflammatory foods to keep on hand include colorful fruits and vegetables, and healthy fats, such as nuts, seeds, avocado, olive oil, salmon and tuna. These foods and food groups provide the athlete rich sources of vitamins, minerals and antioxidants that have anti-inflammatory properties making them an indispensable part of the athlete’s diet. Consider stocking up on frozen fruit and vegetables, as well as canned tuna and salmon, for individuals looking for shelf-stable, nutritious and cost-effective solutions.

Fluids or hydration-promoting beverages include water, herbal tea, low-fat milk and 100% fruit juice. Try to limit fluids containing added ingredients, like caffeine, artificial sugars and sugar alcohols, as these may contribute to unwanted GI distress and are not effective forms of fuel or hydration.

Put your pantry into practice

Once you have your pantry well-stocked and your nutrition and hydration plan set, test that plan to make sure it will work for you. Plan to cook and eat more meals at home. Pack your lunch and bring it to work with you. Experiment with home-made nutrition bars or snacks, like “energy balls”. In addition to exploring different foods and fluids with the intent of expanding your food selection, practice the timing of prep work and consumption of meals and snacks before or after activity.

Often overlooked, don’t forget to test out your nutrition and hydration plan in various conditions, such as environment, distance or intensity. Is your tolerance for your favorite foods affected by heat and humidity? Do you need more fluids and electrolytes in these conditions? Or, if training volume or intensity changes, do you need to adjust your carbohydrate intake up or down, or experiment with the amount or type of carbohydrate or sports drink consumed during training. 

To help you know what adjustments you may need to make, consider keeping a food journal to track your workouts and food intake. Make note of how you feel before, during and after your workouts and if there are any habits or foods that are helpful or not so helpful for you to achieve your peak performance.

Finally, when it’s time for that first race of the season, or maybe even your goal race, be confident, keep your pantry organized and well-stocked, and stick to your plan! Just as you have practiced and prepared yourself with the best pace, recovery schedule and proper gear that works for you, the same is true with trusting your nutrition and hydration plan before, during and after the big event.

Reasons This Dietitian Refuses to Cut Out Sugar

On the heels of the anti-carb movement is the notion that sugar is bad and to feel good, look good, lose weight, and be healthy, you just need to cut out sugar! Advocates of a sugar-free diet proclaim that people need to remove table sugar, sweeteners such as honey and maple syrup, condiments, dressing, refined flour, soft drinks, sweets, dairy products, and often fruits such as bananas and apples.

I don’t agree! Here’s some reasons why…

#1. I love food. All food.  And…”cutting out” a particular food “for the sake of health” would actually compromise health.

Health is more than just a physical state of being or defined by the mass of your body tissue. For any individual – especially a health provider – who believes otherwise, consider spending some time working with individuals struggling with all types of eating disorders. I have worked with plenty of people who have a healthy weight and BMI, and are far from “healthy” or able to enjoy life.

Mental and psychological well-being matters for overall health too and enjoying a variety of nutritious and enjoyable food supports this important aspect of health.

Yes, it’s true. Food is fuel and what we eat matters! As such, I’m a huge proponent of cooking at home (most of the time), and enjoying a variety of wholesome and nutrient-dense foods.

…But, there’s more to food and eating, such as food memories; heirloom recipes; favorite foods; celebrations; holidays; social events – many of which happen to include sugar. I prefer not to minimize the fact that there’s something special about food and how it brings us together. Whether it’s religious, ethnic, holiday or family traditions, food has a meaningful role.

Christmas hors d’oeuvres…my mom and daughter (making her famous fried pickles!)

For those who play the “I just enjoy these foods occasionally-card,” but you still believe the forbidden food is “bad”, or that your health will suffer because of eating these foods, that’s just a recipe for shame, guilt, stress, and anxiety. Research, Research, and more research demonstrate that people who worry about food are more likely to get caught in a cycle of restrict, eat, overeat, guilt, repent, and repeat; and, consequently gain more weight in the long run.

Most important is that some of my everyday “favorite foods,” that I’d rather not give up, contain natural or added sugar (yogurt, milk, fruit, bread, crackers), and happen to provide important nutrients (calcium, vitamin D, B vitamins, fiber, etc). Consumed in moderation, these foods make it easy to combine nutrition with convenience, affordability – and pleasure.

#2. I love to cook and bake – and sugar happens to be important ingredient for a quality food product.

One of my favorite recipes for Pecan Lassies…clearly it’s been used a bit!

I learned the hard way when fat was the “evil dietary villain”, that removing fat from cooking (i.e. replacing oil in muffins with applesauce; cream cheese in cheesecake with strained yogurt, or half-and-half with nonfat evaporated skim milk) resulted in poor food quality. At the time,  somehow I “believed” that the food was “good”. But, when I was really honest with myself, the truth was that the food and these cooking methods sucked!

The sugar-free diet explosion and food substitutions are no different. When boredom sets in after removing all the offending foods, efforts to replace sugar in recipes with Stevia or artificial sweeteners, sugar alcohols; or, the example of making a pancake with nothing more than an egg, some banana and a little cinnamon is, well, just history repeating itself.

Yes, sugar is valued (or demonized) for it’s sweet taste, but it also performs many other essential functions in cookies, cakes, and other baked goods. In addition to adding flavor, sugar affects the texture of food by creating tenderness and keeping baking goods soft and moist, while adding color and crunch in a recipe.

I’ve worked with folks who’ve tried to bake a so-called “healthy” dessert, i.e. leaving out sugar, and what resulted was a poor quality product that triggered a binge. No, this doesn’t happen to everyone, but the point is that when your experience with a particular food (taste, mouthfeel, aroma) is less than your expectations (or what your brain remembers), there can be an impulsion to keep eating hoping that eating more will provide the satisfaction you desired.

#3. I’ve been doing this “nutrition thing” for more than a couple decades and have helped many people over this time achieve their weight and health goals without needing to follow this particular “rule” and become worried or obsessed about sugar in food. I’m sensitive to the fact that we all have a unique relationship with food, so perhaps “cutting out sugar” seems like the right thing for some folks. It just seems a bit extreme and with a disrespect for the potential long term consequences of restricting or forbidding sugar – or any particular food.

I do not subscribe to the “eat like me, look like me” style of nutrition counseling, so I suppose my habits and relationship with food shouldn’t matter. Perhaps my clients, family, and myself are just “an anomaly.” I’ve actually heard that before. On the other hand, there’s a chance that all these folks, including myself, share many of the the same busy and stressful life and food challenges that everyone else does, and are evidence that it is possible to trust your body, trust your instincts with food, use non-food ways to manage stress and emotions and ultimately find balance with all foods so that you can enjoy pleasurable foods, and still “be healthy.”

#4. It’s called “Balance, Variety and Moderation.”
I know. Not a popular (nor sexy) headline. The idea that the sugar industry is out to kill us (per the reputable Dr. Oz) and headlines claiming that “Sugar is as addictive as cocaine and heroine” gets more views, followers and sells more.

For those readers who believe any of that, you may want to read “No, Sugar isn’t the new heroin” by Traci Mann, researcher from the University of Minnesota.

With respect and without judgement, the truth is that some people struggle with over-consumption – for many different reasons. Some unknowingly, while others recognize an intense and persistent draw to highly palatable foods for reward, comfort, etc. The reality is that some folks really do struggle with over-consuming sugar/food; alcohol (and I’m not referring to those with a known alcohol addiction); they may also overspend; over-commit; over-exercise – hopefully you get the idea.

In the case of over-eating – or when sugar feels like an “addiction,” making healthy and sustainable behavior change is possible. When a particular food (i.e. highly palatable foods such as sugar-laden goodies) take up residency as the go-to for nutrition, then we need to work on changing the “mental channel.”

This may mean “taking a break” from a trigger food or foods to create a safe and healthy eating environment that focuses on nutrient-dense foods. But, this is NOT
…a 10, 20, or 30- day detox.
…the idea that XYZ food (that contains sugar) is fatal and should be forbidden
…believing fear based messages about XYZ food.
…giving into the idea that “you are a flawed person” and someone else can “eat whatever they want.”

Finally…

#5. Plain and simple, it’s disordered eating to have forbidden foods.
Disordered eating has become normalized in our culture – but that doesn’t make it right or healthy. It is well established that restrictive eating, eliminating foods/food groups, and dieting is an environmental trigger for pathological eating problems and all types of eating disorders.

Not everyone has an eating disorder and eating disorders are a complex mental illness, but restriction and worrying about food is certainly an important risk factor that shouldn’t be disregarded or minimized when making or receiving nutrition recommendations.

The statistics speak for themselves. The National Eating Disorders Association (NEDA) reports that 35% of “normal dieters” progress to pathological dieting and that 20-25% of those individuals develop eating disorders. Furthermore, hospitalizations involving eating disorders have increased for all age groups, but hospitalizations for patients aged 45-65 have increased the most, by 88 percent, from 1999 to 2009.

When one considers the common emotional and behavioral symptoms of an eating disorder, it’s worth questioning the “normalization” of dieting or food restricting – “for the sake of health”.

Common Emotional and Behavioral Symptoms of an Eating Disorder:

– In general, behaviors and attitudes that indicate that weight loss, dieting, and control of food are becoming primary concerns
– Preoccupation with weight, food, calories, carbohydrates, fat grams, and dieting
– Refusal to eat certain foods, progressing to restrictions against whole categories of food (e.g., no carbohydrates, etc.)
– Appears uncomfortable eating around others
– Food rituals (e.g. eats only a particular food or food group [e.g. condiments], excessive chewing, doesn’t allow foods to touch)
– Skipping meals or taking small portions of food at regular meals
– Any new practices with food or fad diets, including cutting out entire food groups (no sugar, no carbs, no dairy, vegetarianism/veganism)
– Withdrawal from usual friends and activities
– Frequent dieting
– Extreme concern with body size and shape
– Frequent checking in the mirror for perceived flaws in appearance
– Extreme mood swings

Source: National Eating Disorders Association

Finally, an individual’s relationship with food, eating and weight is a very personal and even intimate topic.

Nutrition is a science that interprets the interaction of nutrients in food in relation to growth, development, health and disease in an organism. But, overall health is more than just how nutrients function in our body.

Enjoying a variety of pleasurable foods and understanding how the “joy of eating” feeds our soul and makes life interesting, adventuresome and fun is something I would encourage anyone to not miss out on!

3 Steps to Keep you Committed (and successful) with your Health Goals

Resolutions seem synonymous with a new year and a new beginning with your health goals! Setting a resolution stirs up hope that this year really can be different! It feels mentally refreshing after a season of obstacles and disappointments.

But, how do we stay committed to our goals when 80% of new year’s resolutions fail and don’t see the daylight of February? 

A resolution or goal is often what you hope or wish for. A common example: “I’m going to lose 20 pounds by my spring break trip in March.” According to goal-setting criteria, this goal seems to meet the SMART criteria:
S – specific
M – measurable
A – achievable
R – realistic
T – timely
So….we are good to go – right?  

You could define a goal, “I’m going to make a million dollars by the end of 2018” but how will you make this happen, and is it realistic? 

The SMART criteria may be an important place to start and definitely better than “I’m going to lose weight.” However, how are you going to achieve your goal? Is it realistic? When it comes to weight loss, there are many reasons it may not be, including the misunderstood calorie equation that “eat less and exercise more = weight loss.” (This topic coming soon – so stay tuned!)  

So what else do you need to do to stay committed and successful with your resolutions this year? 

After carefully setting your new goal, consider the following 3 steps to help you stay committed and successful.

1. What is motivating you…and what will potentially get in the way of success?
We all want to be healthier, but why? Even the most tenacious individual will cave in to old behaviors or temptations if they’re trying to change for someone else – diet because your friend is; get thinner for a spouse or because society says so; exercise because you’re supposed to.

To get motivated in a healthy way, it’s helpful to dig in and ask yourself a series of questions to understand what your true hopes, desires and intentions are.  These questions may seem challenging and time consuming at first, but allow yourself some space to reflect or even meditate about your thoughts.

What are your long term goal(s) for your relationship with food, exercise and overall health?

If you have listed more than one goal, pick the one that you would most like to tackle first.

List the three things in your life that are most important to you.

 

How would making this change improve your ability to nurture these three things?

Take either yesterday or today as an example.  How would your day have gone differently if you would have already made the change that you are currently contemplating?

What are you most afraid of as you embark on this new journey?

What could you do to prevent these fears from becoming a reality?

Which of these changes do you think you will find the easiest to achieve, and which will rank as the hardest?

List five ways that you could keep yourself motivated on especially hard days.

2. Start small. Define 2 to 4 specific behaviors you can change or do to help you achieve your goal. For example, if my well-defined “SMART” goal was to “increase revenue by 30% by the end of 2018”, I would need to change some behaviors or do some specific actions to make this happen. 

There are many ways to get started with your health goals. Making behavior change with food and eating to achieve your goals takes practice, patience…and time. But, as the saying goes, “If you change nothing, nothing will change”, so even the smallest change will move you toward your goal.

Simple examples of where you might start include the following:
• Increase my daily water intake
• Decrease my intake of “energy dense” fluids, i.e. soda, sweetened coffee beverages, energy drinks, alcoholic beverages
• Eat 3 meals daily
• Work with a dietitian to establish a meal plan to eat more balanced meals and snacks
• Reduce in-between meal snacks when I’m not hungry
• Increase awareness of pace when eating and eat more slowly
• Journal food intake and/or food and feelings or food and symptoms, i.e. low energy Etc…

If you tend to skip breakfast, skimp on lunch and overeat the rest of the day, then the behavior of “Eat 3 meals daily” might be most helpful. To follow-through on this specific behavior, a few steps to consider to ensure success include:
1. Review a list of nutrient dense foods and highlight or make a list of enjoyable foods or foods you can tolerate or will eat. (this is something I provide my clients)
2. Make a list of 2 breakfast ideas, 3 lunch ideas and 4 evening meals that you commonly eat or typically enjoy.
3. Use the meal ideas and/or eating plan (provided by a dietitian) to balance out each of these meals, i.e. if Spaghetti and meat balls is a family favorite; add a tossed salad or favorite vegetable and glass of milk or water.
4. Now do some meal planning for the week. Based on your schedule, when will each of these meals fit into your week?
5. After you’ve made a plan, assemble a grocery list by checking to see what you have on hand and what you need to get from the supermarket. Then, go shopping!
6. Work with a dietitian to learn what an appropriate portion or serving of each of these meals would be and begin to notice your hunger and fullness cues at each eating event. 

3. Get support. Who will you call for support when you are having a tough time sticking to your plan? Do you need any resources to make this time easier for you? 

Examples might include: a daily check-in’s and emotional support from provider, motivational book, gym membership or even something like vegetable steamer, electronic health monitor (FitBit, Jawbone, etc.).

Finally, remember you can do this! If 20% of individuals who set goals and resolutions are successful, then you can too. The keys to success depend on your motivation to change; setting realistic and achievable steps/objectives that get you to your goal; and, getting support that makes sense for your lifestyle and goals. 

Whatever your goal or how you decide to begin, there are many resources and tools to support you and keep you on track as you work on your goals. Don’t forget, your dietitian is here to guide you in making decisions about what will work best for you and help you be successful, so don’t hesitate to reach out!

To success and wellness in 2018!
Val Schonberg
val@enlightenUnutrition.com
 

 

 

 

Healthy Eating – Interrupted

We talk a lot about “healthy eating patterns” in nutrition these days. In fact, the 2015 Dietary Guidelines for Americans emphasizes healthy dietary patterns for overall health and wellness, rather than getting overly focused on a single nutrient. The recommendations include the following:

A healthy eating pattern includes:

• A variety of vegetables from all of the subgroups—dark green, red and orange, legumes (beans and peas), starchy, and other
• Fruits, especially whole fruits
• Grains, at least half of which are whole grains
• Fat-free or low-fat dairy, including milk, yogurt, cheese, and/or fortified soy beverages
• A variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), and nuts, seeds, and soy products
• Oils

A healthy eating pattern limits:

• Saturated fats and trans fats, added sugars, and sodium

The Mediterranean diet is another example of a healthy eating pattern that is rich in fruits, vegetables, whole grains; a moderate consumption of reduced fat natural dairy products; and, emphasizes increased consumption of oily fish, legumes, nuts, seeds and extra virgin olive oil. fish, lowfat dairy and olive oil. Numerous studies have demonstrated a beneficial effect on overall wellness and a recent study showing that even a modified intervention proved to be helpful in managing depression.

I’m a strong proponent of these recommendations. I’ve lived out these recommendations and taught my family the importance of eating patterns that include these principles.

But then there are…

Interruptions. They seem to happen a lot, right?? We may even take them for granted as just a part of daily life – and we just keep moving along.

But then there are those interruptions in life – whether good or bad – that throw us for a loop. Those major life changes that might be anything from a marriage, a baby, college, a new job, or job loss, divorce, or an unexpected move. Those are the ones that seem to knock us off our feet – if even for a brief time.

We all endure these life changes and interruptions. Sometimes they feel tolerable while others are downright catastrophic and seemingly impossible to navigate. I think of myself as a rather resilient person, so when major life change(s) happen, I stop and notice! For me, I’ve noticed it’s a crazy a roller-coaster of emotions along with overwhelming chaos that disrupts my well-established “routine” (and I like routine!).

Recently, I recognized that one of the “side-effects” of a life interruption was a change in my eating. Yes! You read that correct, even a dietitian and nutrition nerd can seemingly get thrown off track with eating. I’m by far NOT a perfect eater, but I do practice what I teach and typically follow my good-ole “healthy dietary pattern.” But all that seemed to fall by the wayside when life through me a major curve ball.

I’ll save you the specifics about what happened to my eating, but let’s just say I wasn’t craving fruit and veggies – unless it was red wine or some fried pickles (pickles are actually considered a vegetable – LOL!). Also distressing for me were moments when my motivation to cook was dismal – while having no one to cook for – and a lack of appetite due to my constant state of stress I was experiencing.

Eating Interrupted! I stopped and noticed that not only was my life interrupted – but how do I navigate my interrupted eating pattern? Following are some of my tips – that got me through a tough time. I’m just hopeful that if you are going through something that is interrupting your “healthy eating pattern” these tips may help you too!

5 Tips for Navigating Life – and Eating – Interrupted

1. Stick to your food and eating schedule. Stress can really mess up your appetite! For some, it may trigger more hunger/appetite and for others it may completely shut down your hunger signal. Try to eat something at regular intervals throughout the day – and don’t overthink it or fall for the idea that your food needs to be “Instagram worthy!” For me, I had some “go-to” meals that I knew were nutritious and also “sounded good” so even if I didn’t feel hungry, I knew if I needed to slow down enough to eat something at my regular meal times. A few examples include: oatmeal with peanut butter and honey, a glass of milk and a banana; a simple egg and cheese sandwich with berries; or a frozen entree and some carrots/sugar snap peas with hummus. Easy snacks are string cheese, yogurt, cottage cheese, whole grain crackers, banana and berries (quick to wash and eat) – and also my favorite Ghirardelli dark chocolate with cinnamon tea is always a yummy treat.

2. Get to the grocery store or ask someone to do it for you. Simply put – if you want to eat good food, you need to keep good food in your house. For me, that meant I had to keep some of the snack-type foods (chips, cookies, and nuts) that I usually can eat in moderation out of the house for a time being. Why? Because those foods “sounded” a lot better than a meal, and I could easily rely on those foods – which is NOT helpful for managing stress.  I chose to keep foods around that I enjoy – but also would satisfy my physical hunger.

3. Cut yourself some slack with food, eating and exercise! I said this before, but I can’t say it enough – your food and meals do not have to be “Instagram worthy” and it won’t kill you to have a burger and fries or your favorite take-out meal. My desire to cook went out the window with the stress and workload of dealing with our life interruption. But, it comes back! Remember, this is just an event or season in life – it’s not a way of life.

4. Get some professional help for the stress.  If the emotional stress seems a bit over the top, try to meet with a therapist, psychologist, or counselor for talk therapy and some skills work to manage the stress. If possible, schedule a massage or some relaxing, personal time to re-group and manage the roller-coaster of emotions and physical stress on your body.

5. Be realistic with your goals with food, eating and weight. Dieting is never a good idea, but definitely not helpful during a major life change. Too often, restrictive diets and efforts at weight loss seem like a good idea as a way to “get control” when life feels out of control. Unfortunately, this is really a bad idea! Diets, restrictive eating, and intense exercise are just an added STRESS to the body. For me, I didn’t hesitate to take some time off from the gym and my workouts. I was already extremely active with the events we had going on and found my workouts made me more tired and fatigued – the exact opposite of what they were suppose to do. So, consider what’s most helpful for you. If your workout feels energizing and helpful for managing your stress and life change, then by all means, stick to your workout. But, if you can’t get in to the gym, or feel overwhelmed and fatigued, then give yourself permission to take a break!

Life Happens. But, it doesn’t need to be a life sentence for ill health. Be patient. Ask for help. And, your “normal” will return one day soon!

Feeling Uncertain about Your Nutrition Goals? Tips to Keep You on Track in 2017.

You’ve committed to health goals for the new year. Or perhaps you are just thinking about committing to some goals for the upcoming year?

Either way, whether you are hoping to lose weight, improve health, have more energy, feel better, run faster, optimize body composition, etc., the new year provides motivation that paves the way for new possibilities!

Then reality sets in: Now what? What’s your plan? How will you make these goals happen? What works? What doesn’t work? Perhaps you’ve tried before and weren’t successful. Or, the diet that you lost 30 pounds on before isn’t working now – and you feel uncertain about what is the “right” way to accomplish your health and wellness goals.

I get it! I truly understand your frustration. When a decision needs to be made; or, I’m investing in something with money or time, I want to know “What’s the RIGHT decision?”

One things for certain about uncertainty – it’s everywhere! And it seems to be increasingly more apparent in health and nutrition.

• What’s the best diet?
• What and how much should I eat to lose or gain weight?
• How do I fix my “broken” metabolism?
• How much exercise do I really need to do?
• Which exercise helps with metabolism: Cross Fit, yoga, spin class or kettle bells?
• What’s the best supplement? Do I need to take supplements?
• What foods decrease inflammation? Which foods increase inflammation?
• What do I need to eat to survive a 5K, 10K, marathon, or a triathlon?

These are the type of questions I hear from my clients, along with the confusing and misleading responses to these questions in the media. Some of these are easier to answer than others for a variety of reasons. But, we all want to know: what’s “right” for ME?

Uncertainty, according to Wikipedia, is a situation which involves imperfect and/or unknown information. We need to remember that nutrition is a science which means that the information and knowledge we have is incomplete and it is always changing. Believing that science is “for certain” can be misleading because the progress of science is based on a continuously changing picture of reality. Read More about The Science of Nutrition.

Another piece to this puzzle that makes it difficult to find a one-size-fits-all answer to the questions highlighted above is each individual is genetically and environmentally unique with their own personal and intimate relationship with food, eating and weight. I see this first hand with individuals trying to lose or gain weight. An individual struggling with Anorexia Nervosa struggles to gain weight eating over 3000 calories a day with no activity, while another individual can’t seem to lose weight eating 1200 calories and exercising 60 minutes every day. Clearly the “energy balance” equation we like to rely on seems a bit out of whack. We have many theories about why this happens (hyper-metabolism, metabolic adaptation, hormonal effects, etc), but we have yet to see one, perfect solution to either of these situations.

And to the uncertainty of the remaining questions:

What’s the best diet? Probably the one you can stick with.

How do I fix my “broken” metabolism? First off, let’s start with the fact that your metabolism isn’t really “broken”.

How much exercise do I really need to do? We need to move our bodies every day. What does “exercise” mean to YOU?

Which XYZ exercise is best for XYZ problem? What exercise do you enjoy doing?

What’s the best supplement and do I need to take supplements? It depends on what the deficiency is and whether you have a deficiency in the first place.

…and so on.

The point is this: We all “know” what we need to do, but struggle (for a whole bunch of different reasons) with doing it!

Following are a few tips or suggestions that may help you stay on track with any of your health and wellness goals in 2017:

Commit to Consistency. Whether it’s meal planning; cooking more; eating more fruit and vegetables; regular exercise; drinking less alcohol or soda; drinking more water, etc, you don’t need a nutrition expert or well-designed science experiment to tell you that these behaviors are important. But, just like eating one salad won’t help you lose weight, neither will enjoying an occasional burger and fries cause you to gain weight. It’s about what we do consistently over time that either helps or hurts.

So, what will help you maintain consistency? Do you need an accountability partner? Perhaps some education to challenge rules or beliefs about food and eating that are interfering with your success? Whatever it will take – I suggest you commit to a “365 day challenge.”

Pursue Progress not Perfection. Making behavior change that is sustainable takes time. If your plan to accomplish your goal to lose weight and get healthier in 2017 looks something like this:

• Eat less
• Exercise more
• Stop eating fast food
• Eat more fruits and vegetables
• Cook more at home (and you don’t know how to cook)
• Drink more water
• Eat more ________ and eat less ________
• Stop smoking
• Sleep more – and better

…which are all great goals – but how will you implement all of this, at one time, into your already crazy, busy, overworked, stressed-out lifestyle that created the unhealthy habits to begin with?

Remember “If you chase 2 rabbits, both will escape” ~ author unknown

Try to focus on one do-able behavior at a time. Perhaps you already exercise 3 to 4 days a week, but don’t take time to shop and cook meals at home. Instead of adding more exercise at this time, take that time to plan, shop and cook more fresh and wholesome meals at home. Sadly, I’ve seen individuals give up because they are only losing 1/2 to 1 pound a week when they are making these small, but important changes. When they revert back to a more restrictive (often unsustainable) plan that seems to deliver more, faster weight loss, a year later they’ve gained all the weight and more back – and haven’t accomplished any of their goals.

Focus on Non-Scale Victories. Many individuals unfortunately give up on their goals when results don’t match expectations. I’ve heard it over and over from folks who are going to the gym consistently; have cut out all kinds of “unhealthy” foods; are following through with their “clean” eating; but state that they don’t “look like they do all that.” Consequently, they feel frustrated and either invest in more supplements, a more restrictive diet, or give-in to urges that actually lead to other health problems – when the real problem likely has something to do with negative body image (a separate issue that needs attention, but no diet or supplement will fix that).

Make a list of health goals that have nothing to do with the scale or “what you look like.” Perhaps it’s feeling stronger (because you’ve taken up a weight lifting program), are saving money (from not eating out as much); have more energy (because you’re eating more fresh produce and exercising more); or enjoy cooking more at home (because they’ve learned to cook). These are all important victories that can’t be measured by any device.

The National Control Weight Registry (NWCR) is a research study that includes people who have lost at least 30 pounds and kept it off for at least one year. The NWCR reports that it is tracking over 10,000 people who have successfully lost and kept the weight off. How did they do it? Overall, they’ve modified their food intake in some way and increased their physical activity. The majority maintain their weight loss by consistently eat breakfast, watching less TV, and exercising about 1 hour every day. None of the research demonstrates that one particular diet or exercise program was superior – it was just the fact that the individuals made positive, healthy lifestyle changes they were able to stick with.

There is a great deal of uncertainty in the year ahead. But, one thing you can count on is 2017 is an opportunity for a new beginning! Remember to commit to consistency, pursue progress not perfection, and focus on your non-scale victories – and Let’s Do This!

 

Surviving Holiday Meals…Tips for Those with Eating Disorders

Special occasions or holidays often involve family rituals and traditions with food. However, holidays pose unique challenges for people with disordered eating or eating disorders that often disrupt the joyful part of their celebration. For an individual who is preoccupied with food, eating and weight, nearly 100% of the time every other day of the year, these events can feel especially overwhelming when food (especially “forbidden” food) is an integral part of the gathering.

At the same time, with the hectic schedules many people have today, these holiday meals may be one of the few times that a family comes together to eat and enjoy each other’s company.

Learning to manage these social situations involving food may be a critical part to an individual’s path to recovery and finding peace with food, eating and weight.

Following are some tips to help you or a loved one prepare…

Planning for the Meal

Planning ahead may be the key to helping you challenge the anxiety or potential struggles with holiday meals, so you can relax and enjoy good times with friends and family.

Consider how and when the meal will be served. Will the food be served family style or at a buffet? How will that affect your ability to follow through with your meal plan? To prevent overeating or restriction, you may want to ask what is on the menu and decide ahead of time what food fits in your meal plan.

Will the meal be served at your usual eating time, or will you need to adjust your food plan? For example, if the meal will be served later than you typically eat lunch, eating a balanced breakfast and snack prior to the meal event can help decrease overeating.  It’s okay to ask for something you need; and, it’s important to not allow yourself to get too hungry. Eating less all day to “save up” for the party is not helpful. Skipping meals/snacks usually affects productivity, causes poor concentration, more difficulty with problem solving, and increased fatigue. It can also lead to overeating at the next meal or snack.

What will you need for support to be successful at the event? If there are topics or conversations that are especially triggering, it may be helpful to rehearse ahead of time how you will manage these situations. What could you say in response, or would it be more helpful to quietly leave the room and join another conversation?

For some folks or situations, it may be important to have a plan before going home about what you will do for support after the gathering. Bringing home leftovers may not be helpful. Also, know who and where your support people are, and/or have a plan for distractions or non-food ways to comfort or soothe yourself, if necessary.

At the party or gathering 

• Try to sit or stand away from the food table and near supportive people.
• Bring along a dish or food that you enjoy and complements your meal plan.
• Try to eat mindfully and give yourself permission to savor the tasty holiday foods!
• Continue to follow your meal plan for the entire day, and stay well-hydrated by drinking water.
• Eat at an appropriate pace.
• Bring along an item such as an affirmation card, a picture, or a journal for some comfort throughout the day.
• Talk with loved ones about things unrelated to food, weight or the eating disorder.
• Enjoy your relationships and try to reflect on feelings of gratitude for blessings received – remember it’s not just about the food.

AND…Remember to Breathe! Taking slow, deep breaths may help produce a state of calmness and relaxation.

Gather Support!

• Talk to family and friends about what is helpful and what isn’t, i.e. no diet, “fat”, or weight talk.
• Consider choosing a loved one to be your “reality check” with food, to either remind you of food portions or check in with about your meal plan.
• Choose someone to reach out to or call if you are struggling with negative thoughts, eating disorder behaviors, or difficult emotions. Talking to a supportive person ahead of time and letting them know about your concerns and needs may help assure you they are open and willing to receiving your call, when needed.
• Stay active with any therapy appointments or groups you may be attending.
• Discuss your anxiety or anticipations of the holidays with a professional, such as a therapist or dietitian, so they can help you predict, prepare for, and get through any uncomfortable family interactions without self-destructive coping attempts.
• Talk with loved ones about important issues: decisions, victories, challenges, fears, concerns, dreams, special moments, spirituality, and relationships. Allow meaningful themes to be present and allow yourself to have fun (rather than rigidly focusing on food or body thoughts).

Enjoy (and Give Back) with These Non-Food Activities:

• Relax and watch your favorite holiday movie with a close friend or family member.
• Seek out a few holiday craft fairs.
• Go out and look at lights and holiday decorations.
• Attend holiday concerts and plays.
• Baby-sit for someone so they can shop.
• Participate in local charity events to celebrate giving back to the community.
• Find out what’s going on around town. Look in the local newspaper to get fun holiday ideas.
• Purchase or make a gift for someone who is less fortunate than you.
• Enjoy the winter season. Go ice skating, have snowball fights, or make a snow sculpture in your yard.
• Challenge yourself to find activities that don’t focus on food, but instead are about relaxing and enjoying the season.

General Ideas to Keep in Mind:

• Get enough sleep and rest.
• Don’t forget about other coping mechanisms (yoga, deep breathing, relaxation imagery, journal, etc.).
• Choose to move in mindful ways. This might be a good time for a peaceful leisure walk under the stars with a loved one instead of a busy or intense exercise class.
• Flexibility in your thoughts is what you’re striving for. Learn to be less critical in guidelines for yourself and in expectations for others.
• Overbooking and over-stressing yourself will only lead to unhelpful coping strategies. Cut down on unnecessary events and obligations and leave time for relaxation, contemplation, reflection, and enjoying the small but important things in life.
• The holidays come and go every year. You can and will survive!

Food Rules: What are the Costs?

Labeling food as good/bad or healthy/unhealthy is an example of a food rule. Food rules have seemingly become “normalized” in our culture as being helpful.  They are often suggested for dieters to use because they provide “limits” that often help the eater feel more in control.

Labeling Food:   Categorizing foods as unhealthy/healthy, bad/good, legal/illegal, fattening/nonfattening, safe/dangerous usually backfires.  The intent of labeling foods is to help people get control of their eating for the sake of losing weight, for example, and thus categorizing foods as either fattening or nonfattening provides a sense of control.  However, deprivation often increases desire.

Some possible benefits from food rules include:

• Focusing on the “rules” is a great distraction from focusing on more distressing issues
• Helps you feel safe or in control.
• Produces a “high” when you are successful at following the “rules” which in turn,  perpetuates the eating behaviors while feeling self-righteous or disapproving of your previous eating behaviors.

The downside is that these behaviors often promote rigidity and limits and individual’s choices with food, eating, health, exercise and weight. Simple, healthful guidelines become complex, demanding and powerful.

Another problem is that deprivation often increases desire. When the individual gives in to this desire and eats the “forbidden” food, feelings of guilt or shame are the result often leading to overeating or other compensatory behaviors, such as increased restriction or excessive exercise.

And the cycle continues… Eventually, a person begins to feel as if they cannot live without the strict rules and eating continues to become more rigid and disordered.

Therefore, following are some of the costs an individual suffers by relying on food rules:

• Food rules prevent the development of confidence in your own body, skills and judgment
• Rules exacerbate dieting behaviors and rigidity with food, exercise and weight
• Rules increase your sense of guilt if a rule is violated

Negative thoughts and perceptions about food, weight and eating patterns make it difficult to successfully change certain behaviors.  You may be overly critical of yourself, have a low self-esteem, or view foods as being either bad or good – which can all sabotage your efforts of achieving peace with food and your body.

Following are some examples of food rules: I can only eat one meal per day It’s not okay to eat after 7 pm Labeling foods as “Good” and “Bad” It’s never okay to eat between meals, i.e. snacks I can’t eat in restaurants because… No fried food I can’t eat red meat It’s not okay to feel full Never eat more than ______ calories If you eat a “bad” food, or break another rule, then …. I have to exercise at least 60 minutes every day, or …

Most would proclaim they want to stop this fight with food and their body, but having unconditional permission to eat feels very scary.  One of the most effective solutions for eating problems of all types is to begin to return all foods to a neutral status – to stop and give yourself permission to eat all foods, trusting you will find a healthy balance.

Legalizing food and eating requires action.  There are 3 things you will need to do:

1. Have a plan. Make a plan to bring forbidden foods into your home; (with support), you want to begin to expose yourself to foods you crave.

When you begin to expose yourself to foods you enjoy, it’s helpful to have a plan that includes: where to start, how to challenge negative thoughts, who can support you, etc.  Remember your goal is to stop the food fight and find a peaceful relationship with food and your body.  You cannot do that if you continue to evaluate food in terms of “good” vs “bad” or in terms of “fat” and “calories.”

2. Replenish supplies of favorite foods. When it feels safer, begin to have your favorite foods around, so you don’t feel deprived.

One suggestion is to make a list of food or foods you would like to reclaim.  Then, you may want to start with the least feared item on your list.  Then, I guide my clients through a “step-by-step” plan for experimenting with reclaiming this food. In this plan, we identify what are the irrational thoughts about the food, i.e. carbs will make me fat or sugar is toxic. Then, we identify what you will do to try the food. For example, if ice cream is forbidden and there’s a risk you will binge on a half gallon of ice cream if it is brought into the house, then plan to go out for a small dish of ice cream with a supportive friend. We discuss a plan for dealing with the irrational thoughts, i.e. education on how your body uses carbs for energy and finally evaluate how the plan went. Finally, we evaluate why your plan worked or didn’t work and what to do different next time.

3. Create a pleasant food atmosphere in your home.  This step is critical for setting you up for ongoing success.

Examples of changes you may need to make include: promising not to “yell” at yourself for eating foods you enjoy; eating slowly and mindfully at a table so you can truly savor your food; and/or use a realistic meal plan that helps you see the big picture of how these foods can fit while helping you achieve your goals with food, wellness and weight.  Journaling your food intake along with thoughts and feelings can be helpful at recognizing that you didn’t “blow it” when you enjoyed a small piece of dessert.

The point of all this is re-learning to trust yourself and your body with food and eating again. Food does not need to have all the power and deserves to be on the plate – not on a pedestal.

5 Tips for Managing Emotional Eating

Emotional eating is when an emotion triggers a person to eat, instead of the physical symptom of hunger.

There are many misconceptions about emotional eating.  One of the biggest myths is that all emotional eating leads to overeating and weight gain.  In fact, it is natural to eat for emotional reasons and still maintain your weight.  For example, celebrations with family and friends often include special foods that we have an emotional relationship with.  Having birthday cake with friends, not because you are hungry, but because it feels good isn’t necessarily a prescription for overeating or weight gain.   In fact, a recent study investigated how an individual’s perceptions about eating a food, like chocolate cake, influenced their motivation to maintain a healthy eating plan.  Researchers discovered that those who felt “guilty” after eating a piece of cake were more likely to sabotage their weight loss efforts than those who associated the cake with “celebration.”

So then, what’s the problem with emotional eating?  Emotional eating is a problem when you abuse it.  When a person is out of touch with their feelings and eats to comfort themselves or stuff their feelings down, it can result in overeating.  When an individual engages in this behavior day after day, it is likely to result in weight gain.

Diets and forbidden foods often make the problem worse.  Dieters, or individuals with restricted eating patterns, are typically eating less than they need; less of the foods they enjoy; and, are chronically hungry.  When faced with stress or other emotions, the ability to maintain control of the restrained eating becomes intolerable for the individual who “gives in” and overeats.  In these situations, the individual eats quickly; is distracted; and, is disconnected from his or her internal cues.  Feeling guilty and remorseful, the dieter tries harder to restrict the eating and the cycle continues.

How to stop abusing emotional eating.

1. Identify your triggers.  Keep a mood food diary and track information about your meals and snacks (including unplanned eating), Write down what you are eating, when you are eating, where you are eating, whom you are eating with, and how you are feeling at the time.  Many of my clients strongly object to keeping a journal for various reasons.  Taking time with a nutritionist or other health professional to discuss strategies to overcome  those barriers may be key for you to take the first step in getting control of your emotional eating.
2. Don’t skip meals.  Feed yourself regularly while being mindful of balance, variety and moderation in your meal planning.
3. Eat whole foods.   Eating whole foods that you enjoy, on a regular basis, can help to balance out your mood and provide consistent energy during the day.
4. Develop alternative coping skills to manage your emotions. Take a moment to create a list of activities you can use when emotions run high.  Things like calling a friend, gardening, being outside, reading, and taking a bath are all examples.  Many activities result in the release of the chemicals in the brain that help us feel better.  I suggest that individuals have their list visible and easily available.  When you notice a trigger to use food for comfort, try one of the items from your list.  After 10 minutes, if the food is still beckoning you, try the 2^nd activity for 10 minutes, and so on.  Usually if you make it to the 3^rd activity, you will notice that the urge to eat is less.
5. Try Individual or group counseling. Talking about your triggers and getting support for planning healthy meals and snacks may be the key to making the behavior changes that are needed.