Fountain of Health

Agua, high quality H2O, plain ol’ water or my favorite, Adam’s Ale. No matter what you call it, water is absolutely a cornerstone to life. Water comprises ~70% of our body and plays a role in every bodily function. From temperature regulation and lubricant of joints to detoxification, adequate water consumption is necessary for an optimized lifestyle.

 As the hot season is rapidly approaching, one way to prepare is by making small changes today in the amount of water you drink. Usually I suggest people get half to a full ounce of water per pound of body weight, but as it gets warmer and you sweat more, that amount can be increased individually. Or as I saw on a meme once, “if you drink a gallon of water a day, you won’t have time for people’s drama because you’ll be too busy peeing.”

 If it is hard to remember to drink water through the day you can try getting a water bottle and set an alarm to fill it up every hour, empty or not.

If you don’t like the taste of water try adding cucumber, lemon, or mint to the water to spruce it up. You can even drink unsweetened green tea that will provide antioxidants as well. Whatever way you find helpful, do that.

 Finally, and least of all, eat more vegetables and fruits. Any fresh fruits and vegetables are great ways to increase your fluid intake through your food. Aim for at least 3 colors of produce on each plate to have a variety! Some water-rich produce include: cucumber (97%); lettuce, celery, zucchini (95%), spinach (92%); broccoli (91%); carrots (87%); tomato (94%); watermelon (92%); grapefruit & strawberries (91%); cantaloupe (90%); peach (88%); apple (84%); pineapple (87%); raspberries (87%); apricot (86%); blueberries (85%); apple (84%); cherries (81%); banana (74%).

 As always, if you have any questions, comments or concerns, feel free to contact me. We can discuss an eating and hydration plan just for you.

Make Intermittent Fasting Work For You

Intermittent fasting is one of the most popular eating patterns or diets around today. It is not new by any means, but as of the last 3-5 years has gained tons of steam in popularity. Online influencers and dieters alike profess the wonders that is intermittent fasting. Those who use this approach claim increased mental clarity, energy, and great results with weight loss. However, many folks still don’t have a full understanding of what exactly intermittent fasting is or the best way to implement the strategies. I would like to provide some insight and education to allow people to make the best decision for themselves.

Intermittent fasting can be done by fasting for 12 hours (or more) and eating twelve hours (or less), eating one day and fasting the next, or eating all week long normally and restricting the amount of food eaten on the 2 days of the weekend. All of these different versions are an attempt to produce calorie deficit. For someone who would like to lose weight this is an effective approach. Although, for the individual who likes to wake up early in the morning and take a long run, I would discourage from starting that activity in a fasted state. It depends on an individual’s goals.

With unabated access to food, decreasing or shortening the feeding window can be a beneficial behavior change. Using a 12-16-hour fast is perfect for closing down that eating time. Typically, the later a person is allowed to go into the day without restriction, the less nutritious the food choices become. Inherently, by starting a fast after a dinner meal at 7 PM, an individual is decreasing their intake of less calorie dense foods. Now, without getting into the weeds too far, just know this is beneficial for a host of other biological reasons. Suffice it to say, eating during the daylight hours is a good practice, and if that translates to intermittent fasting, then so be it. However, if not properly managed or planned out, food restriction can lead to confusion and overconsumption. This point has other implications as well. If a diet is hard to manage it tends to be less sustainable and can lead to “yo-yo dieting” as opposed to a long-term behavior change. A well-rounded diet should educate an individual so they can plan for a shift away from normal conditions.

Any new eating pattern can be effective at fueling your success, just as it could be ineffective. Most importantly is to have a clear understanding of your goals. Then a plan for how to reach that goal can be made. If that looks like intermittent fasting to reach your best self, that’s great. If it looks like distributing calories evenly throughout the day to reduce overconsumption that’s great too. Just be sure to make it about you and make your plan fit your lifestyle.

If you have more questions about this or any other diet approach feel free to contact me. I am always happy to help in any way possible.

Be good to each other and be good to yourself!

 

Fad Diets

Within nutrition, there is this strange sort of tribalism that I have seen over the past few years.

One side says it has to be this way and the other side says it has to be that way. A lot of the times I feel the true intention of the message gets lost in the quest to be right. Let’s take fad diets for instance. There are those who promote the miracles of the ketogenic diet and its ability to shred weight immediately. Then there are those who will argue the complete opposite and chastise those who say anything positive about the ketogenic diet approach. It’s not so black and white, and ultimately the people who need the information most, get lost in the battle that ensues and never get an answer to “what diet will work best for ME?”

 Here’s the deal, diets, in general, tend to be restrictive and this proves to be less sustainable over time. The only reason I see to restrict food is when it has been identified to cause an allergic reaction or is medically relevant. Rather, I try to introduce new ideas, behaviors, and foods. Introducing foods as opposed to taking away gives more variety. In regard to the fad diets, this restriction and taking away of foods is why I see many people cycle through them instead of staying on them.

However, I do see that most of the fad diets promote the case for reducing the intake of processed foods and increasing the intake of whole foods. This point alone is at the heart of almost every talk I conduct with clients. Notice it’s not restricting processed food intake but reducing. We need to be able to indulge in foods that bring joy and happiness. We need to be able to partake in a stress-free meal with family and friends.

 If I could have you take away just one thing after reading this, it would be that I want people to be skeptical about the information they receive. Just because someone eats good food, does not make them an expert on food, no more than someone with lots of money is a financial advisor.

As always, feel free to contact me with any questions, comments, or concerns.

Be good to yourself and be good to others!

The New Norm

There is a plan to get the economy back up and running after the shutdown and get people out after being quarantined. I imagine that most people will be excited and ready to get back to a sense of normalcy. But why is a Dietitian talking about economy and social interactions? Well, I’d like to express a few things that have been learned from this pandemic that can be used without social restrictions.

One, social distancing is a great way to thwart the spread of a communicable illness, be that virus, bacteria or other disease. Grocery stores have recently, as of the past 2 years or so, provided one of the best ways to prevent spread by their online click list features. You select what you need, they shop for it, and you go pick it up at a convenient time for you. As a father of 4, there really is not many better options to reducing pain and anguish that will most assuredly be had by telling my kids they don’t get candy at the checkout counter. What I have found, is that one of the best ways to maximize savings from this feature, is to make a grocery store list as if you were actually going to the store. Making a list will reduce the chance for random clicks of items we don’t actually need and reduce stress of brand or type selections that need to be made. I imagine if you try this feature, you will find its convenience can be justified even when social distancing is less of a factor.

Second, and right on the heels of number one, is that the value of a good game plan cannot be understated. A game plan gives us the best chance for future success in unexpected times. How does this apply to nutrition? Making a game plan can look like a list of staples to have in the pantry, a calendar with meals for the week or month on it, or even the shopping list as above. As we have seen the grocery stores can run out of items and a well-stocked pantry can alleviate a lot of problems. My pantry is never without items to create a chicken and rice casserole or at the very least, beans and cornbread. Each of these dishes can be scaled up or down accordingly and can be used for multiple days of meals. So, in the event that the grocery stores run out of meat for hamburgers or milk and eggs, I always have pantry items to make a meal on the fly.

I think finally, and most surely not the least of all, we have found the importance of good, quality interactions. We have been quarantined, and if we have been following the rules, we have not been around our friends and family aside from those in immediate household. I know I missed my grandfather’s 96th birthday. God willing, 96 more after this year. Take the time to realize who you miss and why you miss them. Take the time to identify those who are enhancing your life and your path forward, like a Dietitian who laughs and smiles with you as you make progress towards your wellness goals. And when it’s all said and done and we can get back to them, don’t leave their presence again without making it absolutely clear how important they are to you. It’s been tough and it will be tough going forward, but adversity reveals strength and character.

Be good to yourself and be good to others!

Put Some Umph In It

Day 7,051 of Quarantine and I am about sick of making 3 meals a day. I anxiously await the Left-over days I have planned on my schedule to have a break from creating a new dish. I am losing steam and there is only so many peanut butter and honey sandwiches with cinnamon I can make.

One of the things I remember best about being in the field training when I was in the Army, was the MRE’s - Meal Ready to Eat. Some were good, some were less good, but all were a surprise. I fancied myself the Emeril Lagasse due to my ability to mix the components of the provided meal to make a spectacular dish. I added tabasco, Tony Chachere that I kept in my pack, or mixed the cheese filled pretzels in the gumbo! Let’s be honest, it was the best thing I had available, it was probably not that great. However, this got me thinking how to spice up meals that I am making at home.

How can I put some UMPH! to craft mac-n-cheese though? Well, I am glad you asked. Get a can of black beans, drain and rinse the beans, and add them to the mix, now you have added some fiber and protein to the concoction. Have any frozen peas, broccoli, or green beans? Steam them or heat them in the microwave and add those in too. Make the meal colorful and exciting! It’s a great way to get more nutrients and if you have kids, it’s a great way to get them to eat vegetables they usually wouldn’t eat.

Just remember, as a Texins’ Member, you have access to a Registered Dietitian (that’s me!). If you have questions, comments, or concerns, do not hesitate to email or send messages on the Texins’ Facebook page. We are all in this together, in our own separate locations. It will end, and we will be back together someday.

Be good to others and be good to yourself!

Viral Eating

 
 

The hottest new topic right now is the Corona Virus. It has essentially shut down the world and rightfully so. It’s a time to be safe and isolate so as to prevent the spread of infection. However, I have seen a lot of new content lately that is promoting new ways to eat in order to prevent one from getting the virus or to boost immunity towards the virus. I have also seen lists of foods to avoid during this time so as not to get the virus.

I’d like to address each of these. First and foremost, any food that was good for health and wellness prior to the pandemic is still good even in the midst of the pandemic. Making sure to get adequate protein intake from lean meat and plant products will still help to maintain a strong immune system. Foods such as citrus fruits, tomatoes, squash, green vegetables, nuts and seeds, and fortified dairy will still provide the anti-inflammatory properties and immune boosting properties they always have. To date there has been no special food to help boost your immunity to specifically fight the Corona virus. Nor has there been a food identified to rid yourself of the Corona virus if infected. Just keep eating good whole foods that provide you with the wonderful nutrients like you always have.

Finally, I would like to provide a validated list of foods to avoid during this time.
ABSOLUTELY NONE OF THEM!! With regard to foods that are moldy, poisonous, or cause an allergic reaction, there is not one food that should be avoided during this time. Anyone who tries to convince you otherwise is probably not as well informed as they could be.

Be well, wash your hands, and know that I hope you and your family are safe and healthy!

Starting with the Small Stuff

Making changes in life can be challenging. Let’s use starting to work out as an example. At first, you are extremely motivated and the idea of working out 4-5 days a week sounds doable. The problem is people become sore, tired or life gets in the way of the new schedule you are trying to create. Now all of a sudden the 4-5 days of working out is hard and can be stressful.

The best way to start to make a change in your life is to start small. Small changes can be sustained over a course of time and then ramped up gradually. Additionally, making changes that integrate seamlessly into our current lifestyle are more sustainable.

I approach nutrition the same way; starting with small, realistic goals. I never tell anyone to start removing multiple food items from their plate because that would be overwhelming and unsustainable. I advise the addition of new foods in order to replace less favorable options. For example, I like to tell people to add more color to their plate! I start by challenging people to add 2 colors to start with. The increase in vitamins and minerals from colorful food tends to make people feel better and the addition of more vegetables and fruits is a great step towards healthy whole food eating. By adding more vegetables and fruits on the plate there is also less room for calorie dense foods like white rice, pastas, and breads.  Allowing processed foods to occupy less room is advantageous to one’s health and wellness goals.

Try adding more color to your plate this month by eating the rainbow!

Healthy Isn't Just Salads

Here is how my appointments go. I have someone come meet me in my office and we talk about who they are, what they do for work and then how they eat. I get a lot of comments like, “I need to start eating clean” or “I just don’t like eating salad all the time and I know that’s what I need to do” or one of my favorites is “That’s a BAD food”. Let me address these for those of you who I have not had the pleasure of talking with in a one on one meeting.

“Eating Clean” has always made me kind of chuckle. I guess it’s more semantics than anything, but as long as you’re not eating your food off the floor or out of the trash, it’s probably clean. I get it, it’s a good buzz word and it can be a call to action. It may even get people to get in the mindset to eat better and be more health conscious, but when people are beating themselves up and breaking themselves down because of “Clean eating” I take issue. This leads me right into the comment “That’s a Bad food”. I want to clear something up; food is not inherently good or bad. The only bad foods are those that are moldy, poisonous, or cause an allergic reaction within a person. All food serves a purpose, and if I have to pick having any food (that is not moldy, poisonous, or causes allergic reaction) over someone being hungry or starving, I will pick “bad food” rather than no food any day. Then there is the eating salad every day to be healthy comment, the namesake of the blog this month.

I want to confess something; I do not enjoy eating salad every day! However, if I change my way of thinking, I do eat a salad every day. I make sure to eat vegetables and fruits with every meal, and what is a salad if not just a mixture of different vegetables and fruits? So you don’t like leafy greens, try sautéing zucchini, squash and tomatoes, now you have a warm salad with dinner. Try having carrots, celery, and broccoli with hummus at lunch, salad! Try having plan Greek yogurt with blueberries and strawberries mixed in for breakfast, fruit salad. It really is that simple.

If you don’t want to call it a salad, call it “Eating the Rainbow” or “Increasing your Color Quotient”. By adding more vegetables and fruits to your daily food intake, you naturally increase your daily fiber amount. Fiber helps to remove cholesterol, leaves you feeling fuller for longer and feeds those important gut bacteria that make sure what we eat is digested efficiently. In turn, you are decreasing your risk of cardiovascular disease, diabetes, and obesity.

Just try adding one vegetable or fruit with each meal for the next month, and if you like how it goes, add two vegetables and/or fruit with each meal next month. If you really like it and can’t wait a month, add the two vegetables and/or fruit next week. Make your plate colorful, make it fun, and make it something you enjoy.

Be good to each other!

As always, if you have any questions or concerns contact Michael Hoyt at:
Michael.hoyt@ti.com

 

Fuel For Impact

I have the pleasure of talking with people about food and how it can be manipulated to gain weight, maintain weight, lose weight, and improve performance. A lot people want to talk with me about eating more protein or less carbs because Joe Bob said so. People also ask questions about the right time to eat and if they should only eat during certain hours of the day or even going every other day without eating.

First and foremost, we just need to discuss eating. Before I can tell you to eat more of this or that or discuss this time of day versus another, I need to know what you are eating. Before I can individualize your meals or the timing of meals, we need to determine what your meals look like.

At a minimum, I would like you to know this:

Carbohydrates provide energy for the body and are the primary fuel for the brain. In order to be most successful during a workout, it is best to provide the body with carbohydrates for fuel.

Protein provides the components for building or rebuilding muscles, damaged from planned activity. Protein is best consumed throughout the day as well as in a post exercise meal or drink as opposed to all at once.

Fat provides protection for the body and is an essential nutrient in the diet. When consumed and broken down in the body, fat provides anti-oxidants, aids in nutrient absorption and assists with stabilizing energy levels throughout the day.

When filling your plate, aim to make half the plate vegetables and fruits, a quarter protein, and a quarter healthy grains.

As always, if you have any questions or concerns contact Michael Hoyt at: Michael.hoyt@ti.com

May Blog Post

You want to lose weight? Eat more protein. Want to put on muscle? Eat more protein.  Want to cure cancer? Eat more protein.  (That last one may be a slight exaggeration). But now-a-days it seems like protein has become the miracle, cure-all macronutrient.  All the while, carbohydrates and fats are taking their turns being slandered and criticized. But before we talk about protein, let’s talk about macronutrients. 

Macronutrients are carbohydrates, proteins, and fats.  They are the nutrients that provide calories; all of our foods contain one or a combination of these nutrients.  Each has different functions in our body, and the amount we need varies based on anthropometrics (height, weight, gender, etc.) and our specific goals. Before fats made us fat and carbohydrates become “enemy #1”, protein was something only body builders thought about. But as the diet industry grew, every one become more interested in protein and wondered about it could help them reach their goals.  Now, protein is attached to most major diets and is used as a selling point on food labels up and down the grocery aisles.

So, what exactly is protein? And why does everyone love it?  Protein is a macronutrient made up of many amino acids; if we think of amino acids as single Legos, protein would be the final product built with those Legos.  Protein is used to build, replace and repair muscle tissue in the body.  That does not just include skeletal muscle – it’s used for all types of muscle in the body from your skin, to your heart, to your digestive tract.  Protein is also a major part of the immune system; it is used to build and activate the different specialized cells of the immune system.

Why does protein get its health halo?  The main reason we love protein is for its satiating effect.  Our body has to do more work to digest protein, and thus requires more calories to digest it.  This process takes a little longer and keeps us fuller longer, thus controlling and suppressing our appetite (a plus for those trying to lose weight).  When we add protein to meals, it mixes with the rest of the foods in that meal and overall digestion is slowed – again keeping us fuller and more satisfied for a longer period of time.

As mentioned previously, protein’s main role is to help repair and rebuild muscle.  For those who exercising regularly, eating protein after workout is important to help repair damage from the workout.  But, simply eating protein alone will not build bigger muscles or make you stronger.  Strength and an increase in muscle mass comes as an adaption to strength training.  We exercise (whether that’s lifting weights or running or doing push-ups) which leads to tearing and damage in the muscle tissue.  Then our body rebuilds the muscle stronger so that it can withstand the damage the next time.  Most importantly, protein does NOT want to be used as an energy source – that is what carbohydrates are for.  Carbohydrates fuel our workouts; they also provide energy post-workout so that our body can rebuild and strengthen our muscles. 

Interested in how to incorporate protein in your nutrition game-plan? Or do you want to make sure you’re getting enough protein to support your goals? Schedule a nutrition consult today! 

March Blog Post

Detox, cleanse, gut health, probiotics, and prebiotics.  We are inundated with these words and the associated quick-fixes that promise to help our body get rid of toxins, bloating, and gas and improve digestion. But, why are we so interested in our gut? Or how healthy it is? And detoxing it? I’ll start with a quick science lesson.  When we talk about the gut, we are referring to the digestive system and its accompanying organs.  The digestive system is the second line of defense for our immune system (after the skin), and it is where most of our immune system is housed.  Think about it: most of the “toxins” we ingest will be ingested via our food or drink.  The digestive system has to be ready to fight off those toxins.  The bacteria located inside the intestines work in conjunction with the liver to capture and destroy pathogens.  The liver requires adequate nutrients to function properly – nutrients that include protein, vitamins, minerals and water.  Following restrictive cleanses and detoxes actually prevent your liver from getting the nutrients it needs to do its job.

So, you’re probably asking:  “if detoxes and cleanse hinder my body’s ability to digest food, absorb nutrients, and fight off pathogens, then why do I still feel bloating, gassy, and have abdominal pain? Isn’t it better to let the system rest?” Instead of thinking “I need to give my digestive system time to rest”, focus on providing it with quality nutrients.  What does that look like?

·         Protein at every meal to provide the amino acids your liver needs to run the detoxification process.

·         Limit your added and/or processed sugar intake.

·         Aim for 1-2 servings of vitamin-rich fruits and vegetables at each meal.

·         Aim for half of your body water in ounces each day (i.e. 75 oz. for a 150 lb. person).

·         Get enough sleep!  Adults need between 6-9 hours per night.

·         Break a sweat! Remember, our skin is the largest organ and sweating gets rid of toxins!

If you are following a healthy diet and you still experience digestive discomfort, it may be time to talk to your doctor or dietitian about an elimination diet.  An elimination diet is a type of diet that eliminates typical digestive triggers from your body; it also gives your digestive system time to heal from any possible damage.  After a specified length of time, you reintroduce each type of food one at a time to see what, if any, responses you have to the food.  Because you may have to eliminate nutrient-rich foods (foods like dairy or grains), this type of diet should always be done under the supervision of a dietitian, physician or other qualified health professional.

January 2019 Blog Post

For many people, January marks the beginning of all things new and improved.  Individuals set goals of all types: personal, family, career, and health.   There is a renewed interest in all things health and nutrition related, especially after the busyness and stress that can be associated with the end of the year.  When setting goals for the New Year, the staff at Texins believes in setting behavior goals (instead of outcome goals).  Setting behavior based goals means setting goals that focus on behaviors you can control (instead of outcomes that are not always in your direct control). For example, a behavior goal would be “I will engage in purposeful movement 30 minutes each day”, while an outcome goal would be “I will lose 10 pounds”.  Behavior-based goals give you an opportunity to check in with yourself daily or weekly and provide a quantifiable way to measure progress. Either you did get in movement or you did not; whereas your weight can fluctuate due to factors that may be outside of your control like hormones, digestion, and metabolism.

One of my favorite nutrition, behavior-based goals is adding or trying new foods.  Add a new vegetable every week or try a different ethnic cuisine. Remember, healthy doesn’t mean just chicken, broccoli, and rice – all types of cuisines can be healthy and help provide variety!  Each year brings new food trends and this year is no different.  I challenge you to try one of forecasted food trends for 2019.

1.       Seed butters:  Almond butter and other nut butters (think cashew butter, walnut butter, or nut butter blends) were on the rise this year.  But, with concerns of food allergies and food intolerances, not everyone can enjoy them (or they may not be allowed due to school’s “nut-free” zones).  Seeds are also full of healthy fats, but can also offer a different nutrient profile than nuts do.  You can currently find sunflower seed butter in most grocery stores, but be on the lookout for pumpkin seed and watermelon seed butter.

2.       Ugly food: There was a big push last year to reduce food waste.  When we waste food, we’re wasting more than just that food.  We’re wasting the water, labor, and other resources required to produce the food as well as the gas and fuel used the transport the food.  One of the biggest components of food waste is “ugly food”.  Grocers buy food that will sell, and foods that are “ugly” (i.e. too small, uneven, misshaped) do not sell as well.  Produce farmers try to sell these ugly foods to animal farmers for animal feed, but whatever is leftover is thrown away.  One company in particular is looking to change that.  Imperfect Produce works with local farmers by buying their leftover ugly foods and delivering them to local customers.  Currently, they only deliver to cities on the west coast, the Midwest and to two cities in Texas (Austin & San Antonio).  But, you can help save the food by buying “ugly produce” at farmers markets or in your local grocery store.

3.       No-added sugar vs. anti-sugar: There has been a big push back on sugar the last few years.  But, it’s important to differentiate between naturally-occurring sugars (sugar in fruit or milk) and sugar that has been added to foods.  Naturally-occurring sugars are packaged with things like fiber, vitamins and minerals that help provide a steady source of energy to our body.  But, when we over-eat foods that have added-sugar, we are risk of developing health problems such as obesity, diabetes, liver disease.  Eliminating all foods with added-sugars is not necessary (and would be VERY difficult); instead focus on being more aware of how much sugar is added to your foods and choice your foods accordingly.  For example, choose a granola bar with 2-3 grams of added sugar but 10 grams of protein and 4 grams of fiber over ketchup or a pasta sauce that has added sugar. 

4.       Trust your gut (health):  People are more aware of how foods affect their digestive system.  A poorly functioning digestive system can lead to bloating, abdominal pain and discomfort and eventually lead to other health concerns. Focusing on foods that support a healthy digestive system is important to keep you feeling and moving well.  Check back next month as we take a deeper dive into gut health.

December Blog Post

A few months ago, we talked about “mindful eating”.  This month we’re going to shift our focus on an eating style similar to mindful eating – intuitive eating.  Intuitive eating is an eating style that promotes a healthy attitude toward food and body image.  While intuitive eating does include principles similar to mindful eating, intuitive eating goes past mindful eating.  As a reminder, mindful eating is based on the principles of being mindful throughout the entire eating experience.  For example, you are aware of your hunger and your fullness; you are also aware of your food – where it comes from and how it tastes, smells, and feels. 

The 10 principles of intuitive eating are:


1.       Reject the diet mentality.

2.       Honor your hunger.

3.       Make peace with food.

4.       Challenge the food police.

5.       Respect your fullness.

6.       Discover the satisfaction factor.

7.       Honor your feelings without using food.

8.       Respect your body.

9.       Exercise – feel the difference.

10.   Honor your health.


 

Intuitive eating takes mindful eating a step further by including principles that promote overall health, especially as it concerns your body weight, body composition, and body image.  Intuitive eating is not something that comes naturally to many adults; you may think of this as the way a child eats.  He eats when he’s hungry, and stops when he’s full.  He doesn’t speak negatively about the foods he eats or his body, but instead enjoys them and moves on.  For many adults, especially those who have tried every diet on the planet, intuitive eating is a difficult process.  But if you focus on one principle at a time, you learn more about yourself while building a healthy relationship with food.   The end of the year is a great time to pick one of these principles and begin working it into your wellness plan. 

In addition to building that healthy relationship with food, use the end of the year to celebrate you and your success.  Using Texins’ 4 pillars approach, you can celebrate all season long and refill your emotional/ wellness bucket.

Mindset:

1.       Reflect on your past year and make a list of things you’re grateful for.

2.       Use a relaxing breathing pattern to deal stressful situations.  (Inhale for 6 seconds, hold your breath for 4 seconds, then slowly exhale for 10 seconds).

3.       Give yourself a break.  Take short, micro-breaks throughout the day to allow yourself time to recharge.

Nutrition:

1.       Focus on eating more mindfully by choosing a principle listed above.

2.       Stay hydrated.

Movement:

1.       Find time to play.  Enjoy your friends and family by participating in an active game.

2.       Give the gift of movement by gifting your friends and family tools to support their activity.

3.       Plan an active getaway. Stay moving during your vacation.

Recovery:

1.       Focus on your family and enjoy the time spent with them.

2.       Get some sleep; if you’re not able to get 7-9 hours, focus on getting 30 more minutes each night.

3.       Take a break to allow yourself time to rest and recharge.

November Blog Post

Once the calendar flips to November, we start to think of all of the things we have left to do before the year ends.  There are work and project deadlines, planning for the New Year, and end of year goals we set for ourselves back in January; there are also family get-togethers, parties, and other holiday celebrations.  All of those extra events typically lead to more stress.  How do you typically respond to that stress? Do you overeat? Or do you stop eating altogether? And how do you handle yourself during all of those extra celebrations and parties? Do you over-indulge and then feel guilty the following days? Do you over-indulge and then allow yourself to completely fall off track?

The holidays should be a time of celebration, but you don’t want to spend that time exhausted and worn-out.  Instead of stressing about over-eating or under-eating at different parties and events, think about how to use nutrition to support your health throughout the holidays and the winter season as a whole.  High levels of stress increase your need for nutrients. Focusing on high-quality, nutrient-dense foods gives your body the energy it needs to deal with the “end-of-the-year scaries” and helps you stay on track throughout the holidays.  Make sure to include the following foods and nutrient groups in your meals and snacks this holiday season.

·         Antioxidant-rich foods help fight free radicals in your body.  These free radicals can cause cellular damage; antioxidants work by stabilizing free radicals and keeping them from causing cellular damage.  Antioxidant rich foods include fruits and vegetables, especially those high in vitamin C and vitamin E.  Choose in-season produce for the freshest foods. 

o   Apples, oranges, pomegranates, kiwi, onions, winter squash, sweet potatoes, or dark leafy greens

·         Stay hydrated.  Dehydration is a common problem during the cooler months.  Dehydration affects mental clarity and can cause fatigue and headaches. 

o   Aim for ½ oz. per pound of body weight of unsweetened beverages each day (water, black coffee, and unsweetened tea).

·         Further fight inflammation by increasing your intake of healthy fats, specifically omega-3s.

o   ¼ cup walnuts, 3 oz. cooked cold-water fish (salmon, tuna, herring)

At Texins, we believe in an 80/20 approach to nutrition.  Eat healthy, nutrient-dense foods 80% of the time and enjoy those “less-healthy foods” 20% of the time.  With seven weeks between Thanksgiving and the end of the year, there are 30 different opportunities to enjoy your “just because” foods.  This leaves over 100 opportunities to eat foods that are nutrient-dense.  So take it one meal and one day at a time, and remember that you have numerous opportunities to get back on track and fight end of the year stress with nutrition.

October Blog Post

This fall, I challenge you to step outside of your pumpkin bubble.  Fall brings its own variety of seasonal produce, most notably winter squash.  Don’t let the name fool you.  Winter squash are planted in the spring just like summer squash, but they have a longer growing season.   Instead of harvesting in the summer, these squash are harvested in the fall.  Why, then, are they called winter squash? They are given this name because of their long shelf-life.  Their thick skins mean they can be stored at room temperature for a long time (anywhere from 1-3 months), or they can be stored through the winter.

You can find a variety of winter squash at your local grocery store, and can find more unique squash at local farmers’ markets.  Sugar pumpkins, butternut, acorn, spaghetti and delicate squash are available at most grocery stores.  Hubbard, buttercup, and turban squash can be found at specialty stores or farmers’ markets.  Here are some ways to move those squash from decorations on your dining room table to the main course at dinner.

Acorn squash: Half the squash, remove the seeds and roast in oven for 30 minutes at 400 degrees.  Season the flesh with cinnamon or olive oil and black pepper.  These also make great “bowls”.  Stuff acorn squash with sausage, rice or quinoa, beans, or dried fruit and seeds.

Butternut squash: A great substitute for sweet potatoes or pumpkin.  Poke holes in the outer skin with a knife or fork, then microwave for 2-5 minutes to make it easier to cut and peel.  Remove the skin and seeds, and then cut squash into cubes.  Roast in oven for 20-30 minutes at 400 degrees.  Add to your favorite soups or chili.

Delicata squash:  These squash have an edible skin.  Cut into rings and roast for 30-35 minutes at 425 degrees. 

Hubbard squash:  Hubbard squash are huge (often weighing between 5-15 pounds)!  You can buy them as pre-cut wedges, or peel and cube yourself (and freeze for later use).  Roast at 350 degrees for 45 minutes and substitute for any recipe using butternut squash, pumpkin, or sweet potatoes.

Spaghetti Squash:  Cut in half.  (Use the microwave to soften the skin and make it easier to cut).  Once you remove the seeds, roast at 425 for 30-45 minutes.  Use a fork to turn the flesh into spaghetti strands.  Eat it straight from the squash (using the squash as a bowl) or substitute for spaghetti in your favorite pasta dish.

Interested in more recipes using winter squash? Stop by the dietitian office at Texins!

 

September Blog Post

The days are shorter, the leaves are turning colors, and the temperature is falling (well, we live in Texas so maybe not that last part).  With the change in the season comes a change in routine – school starts, sports seasons pick-up and before you know it, it’s the holiday season.  That first sign of change comes with football season.  If you’re like me, football is in your blood and the weekend revolves around sports and tailgates.  For some people, they throw their willpower out of the window and tailgating (or other parties) becomes an excuse to eat anything and everything.  But, just because we are spending more time in front of the T.V. and around game-day foods doesn’t mean we need to put our health and fitness goals on the sideline.  For many people, learning to eat mindfully removes the stress of eating at social events, and helps them keep their health and fitness in check.

What does it mean to eat mindfully? Mindful eating means being more aware of the entire eating experience: physical hunger; what you’re eating; why you’re eating; the taste, smell, feel, sight and sound of the food; your satiety; and how the food makes you feel.  It also means focusing on the eating experience without judgement.  Eating mindfully takes time and practice – there is no right or wrong way to do it, but it does help you stay in control of your eating experience and your health overall.  So, where do you begin?  A good place to start is to learn how to assess hunger and satiety.  The hunger scale is a scale of 1-10 that helps you become more in tune with your physical hunger cues.  As children, we are usually in tune with these cues.  But, as we grow up, our eating becomes restricted due to time constraints, busyness or dieting, and we begin to tune these cues out.

Use this hunger scale during your next social event to help you enjoy your food and eat more mindfully.  Evaluate where you are on the scale before you eat; check in a few times while you’re eating, and re-evaluate when you’re done eating.

August Blog Post

The days are long, but the years are short.  I don’t have kids of my own yet, but I’ve often heard my parent friends say this.  There are many things parents want to teach their children before they grow up and move out.  For many people, healthy habits are one of those things.  While parents focus a lot on sports and other extracurricular activities, teaching healthy nutrition habits can fall to the wayside.  Restricted eating, disorder eating, or a lack of healthy eating habits breeds young adults with a poor understanding on how to best feed and fuel themselves. 

As a dietitian, it’s my job to help people form a healthy relationship with food. Often times, years of dieting and restriction or taking advice from well-meaning friends and family lead to food fears, feelings of frustration and despair, and an overall poor relationship with food.  Instead of instilling these negative food connotations and then having to undo past experiences, wouldn’t it be better to start when kids are young?  You can plant seeds for a good foundation by providing age-appropriate education, opportunities for kids to learn and explore food, and to establish their own personal nutrition game-plan.

There are two easy ways to help get your kids started on the right nutrition path.  The first one is to have meals together as a family.  You’ve likely heard all the statistics.  Kids who eat family meals are at lower risk for being overweight, tend to have good family relationships, less disordered eating and better academic scores.  If you’re able to sit down at least once a week for a family member, you can use that opportunity to start instilling healthy habits.  Listen to how you speak about the foods you’re eating (do you call foods good or bad?).  How you react to foods, your child will do the same.  Be a positive example by eating a variety of healthy foods.  Lastly, encourage your child to listen to his or her own satiety cues.  Don’t force your child to finish his or her plate.  Encourage them to try new foods, but realize it may take multiple exposures before they are willing.   

Family meals might not be realistic for everyone. For those who are unable to have regular family meals, you can spend time with your kids in the kitchen.  Teach them to cook, and build their confidence in the kitchen early.  Kids as a young as two can help out with age-appropriate tasks like pouring or mixing, mashing potatoes and “painting” oil on vegetables.  Give them time to learn and make mistakes.  Kids who help prepare their own meals and snacks build a sense of ownership over those foods, and are more likely to eat them come mealtime.  Need help providing age-appropriate tasks? Check out this site.

It’s back to school time and the perfect time to get your kids involved in their own nutrition game-plan.  Pick an age-appropriate task and have them help with breakfast or with their after-school snack. Are you interested in setting up a nutrition game-plan for you and your family? Schedule a nutrition consult today. Members receive one (1) complimentary session.  Following that session, we offer many different packages to help you stay connected, supported and accountable.

June Blog Post

It’s summertime in Texas and if you’re anything like me that means you’re breaking a sweat just walking to and from your car.  As a health professional I’m always encouraging people to drink more water and during the summer drinking water and staying hydrated are even more important.  Adequate water intake helps your body transport nutrients and get rid of waste, regulates body temperature, and promotes mental clarity.  With the heat comes an increase in water loss and the risk of dehydration.  Dehydration leads to decreased blood volume, decreased cardiac output, decreased sweat output (and subsequent increase in core temperature), and decreased lubrication of the joints and muscle (which increases risk of injury).  What is the best choice to stay hydrated during the summer, especially when exercising in the heat? What about all those fancy waters in the grocery store?

As a reminder, you should aim to drink a minimum of ½ your body weight in ounces each day (if you weigh 150 pounds, that would be 75 ounces per day – again, that is just a minimum).  You want to make sure you are adequately hydrated before beginning any exercise or activity.  For activity lasting less than an hour, plain water will suffice.  If you are a heavy sweater and/or are outdoors for an extended period of time (greater than 45 minutes), drinking an electrolyte beverage will help you stay hydrated.  Gatorade and Powerade (and other sports drinks) contain the electrolytes needed for hydration.  These drinks contain sodium and potassium - both nutrients that are lost in sweat.  In addition to these sport beverages, there are new, functional waters on the market. Coconut water is one of those.  It is marketed as a low-sodium and “natural” hydration beverage.  Coconut water, with no added sugar, can be a good choice for those exercising inside or for a shorter duration; but it lacks the necessary amount of sodium – a mineral a lot of people lose in sweat – to help you rehydrate.  Again, if you are a heavy sweater and/or are exercising for an extended period of time outdoors, a sodium-containing beverage is necessary.  Do watch out for flavored coconut waters as they may contain as much sugar as a 12 oz. can of soda. 

Alkaline water is another popular functional water.  Alkaline water is any water that has a pH above 7.  It contains the minerals calcium, phosphorus, and magnesium, among other nutrients.  Its touted health benefits include preventing disease and removing toxins that build up in the body due to the processed Western diet.  While these benefits have yet to be proven by scientific research, there are a few claims worth exploring.  As mentioned previously, alkaline water contains calcium and phosphorus and may promote bone health.  Calcium and phosphorus help keep our bones strong, but they also support other body functions.  When levels fall below normal, our body will pull these minerals from the bone weakening the bones and eventually leading to osteoporosis.  These alkaline waters can help keep calcium and phosphorus at the appropriate levels.  You can also get an adequate amount of these nutrients from consuming leafy greens, dairy products, and nuts. The alkalinity may also buffer the acidic hydrogen ions that build up during intense exercise (think about that burning feeling in your legs during a sprint) and delay muscle fatigue.  Eating fruits and vegetables also promotes an alkaline body environment and is a cheaper alternative to buying alkaline water.  For those who already eat enough fruits and vegetables, you may not notice a significant difference when drinking alkaline water.

While the jury is still out on these functional waters, there appears to be no harm in consuming the beverages as part of a balanced, healthy diet. It is important to note that those with kidney problems should check with their doctor before consuming alkaline water as the minerals may build up in the body due to poor kidney clearance.  If you’re not meeting that ½ an ounce of water per pound body weight, you should start there.  Set a small goal to drink an extra bottle of water each day, and stay hydrated so that you can enjoy those long, summer days and nights.