7 steps to making your health your No. 1 priority

In this article by Betsy Mendel, she touches on some important points for making great headway towards achieving positive and impactful lifestyle changes. If this interests you, read between the lines for more depth. This is good stuff!! However, I know you all get swamped with articles and emails so if you're short on time, here's the info in a nutshell:

1. Don’t try to change everything at once. Pick one thing and stick to it.

2. Aim to create a positive new habit, not just a result.

3. Change your environment.

4. Recognize that small changes add up.

5. When you slip, get back on track quickly.

6. Schedule your new habits into your life.

7. Repeat.

To read more, visit the link below:

http://www.latimes.com/health/la-he-resolutions-versus-commitments-20170408-story.html

Lowering Cost of Healthy Foods Increases [their] Consumption

"The prospective impact of food pricing on improving dietary consumption: A systematic review and meta-analysis,"

...is a study published on March 1, 2017.

And while I certainly hope they didn't spend too much money on something so seemingly obvious, it is good the info is "officially" out there. Bottomline: Subsidizing to close the dollars-and-cents gap between prices of healthy vs unhealthy food choices, could give people critical incentive that ultimately makes the difference in what they procure for their kitchens. Moving in the right direction? Actions like this could have a positive impact on our nation's overall health, over time.

Are you one who doesn't want government stepping in and making decisions for its citizens? Yeah, there is a fine line. But if shoppers don't know any better, if they aren't educated in nutrition, how can they do the best for themselves and their families? We have protective laws surrounding all sorts of interactive health issues. Eating affects the expression of our DNA. Foods act like light switches, turning off and on our genetic predispositions. Did you know that? It absolutely does matter what you eat.

Will this study impact your shopping list?

http://www.physiciansbriefing.com/Article.asp?AID=720581

Are supplements good?

My answer over the past 20 years has remained constant.

There are times when supplements can be good, they can help. But, they are difficult for the FDA to monitor so you cannot be guaranteed that what you're buying is what you're getting. In fact, to cut costs, supplement companies can add ingredients, package, store, and ship products in ways that harm the integrity of the product, and you would never know. This is THE reason I "first" like to see nutrition obtained from "actual foods." Another strong argument for actual food nutrition and against supplement nutrition is that the bioavailability of nutrients in food sources compliments the way your body recognizes, takes in, utilizes, and stores (the fat soluble ones) nutrients from real food: Organic, Grass Fed, Wild Caught, Free Range, and Whole-Unprocessed. 

http://www.healio.com/internal-medicine/practice-management/news/online/%7B75187363-0b4e-425c-bbe4-192e3bd43fce%7D/fda-orders-drug-dietary-supplement-maker-to-immediately-cease-operations

Food Quality and Safety Label Dates

I'm a nutrition professional and even I find confusion surrounding food safety labeling dates. Fortunately, the food industry seems to be aware they need to bring clarity. There should be some helpful changes in the language coming your way soon. 

https://www.nytimes.com/2017/02/15/dining/grocery-food-labels.html?_r=0

Make a difference in your life. Get in on National Nutrition Month this Year

It's just about that time of year again. March is coming, which is "National Nutrition Month"!! Get involved. Hire a professional to help you, to speak at your work, to make a difference in your nutrition and for those you care about. Hiring a professional is a great move. Inquire about "Putting Your Best Fork Forward!"

Why contact a nutritionist?

Medical practitioners including all doctors definitely have their place, but when it comes to learning about what to do to improve your nutrition, seek the help of a qualified nutritionist. Medical doctors do not have specific training to assist in this area. If you have a foot problem see a podiatrist. If you have a breathing problem see a pulmonologist. If you have a diet or weight problem, if you have a genetic predisposition toward a particular disease, if you need to learn more about how to properly feed yourself and your family, see a nutritionist. Your nutritionist can help you create the biggest defense zone between you and preventive disease, including any excess weight or obesity. Instead of trying figure nutrition out on your own, hire a diet and nutrition professional. Hire a licensed Academy of Nutrition and Dietetics (A.N.D.) nutritionist. 

It's Beginning to Look A Lot Like Christmas (Cravings and Weight Gain?)!

Very few of us "don't" suffer from the pangs of special holiday foods calling out to us. We each have our nostalgic memories that surround certain types and recipes of foods in the darker months of the year, particularly from Thanksgiving through December 25th. It's normal. But what if we don't want to allow our cravings to take over our lifestyle goals, and we still want to participate in holiday festivities? Well, it's certainly a complicated issue, but "understanding" what's going on with our physiology vs psychology, rather than just excepting, "Oh, it's just that time of year," can make all the difference in how we respond and our outcome by December 31. 

I've had several of my clients express concern about this. It happens every year. They express a bit of anxiety that gains intensity beginning as early as the week before Halloween and not letting up  until that LAST day of December. What if you could avoid that altogether? What can you do?

1. First and most importantly...don't except extra pounds as holiday fate. That's nonsense! 
2. Learn about what and why those craving really are and where they come from. Knowledge is power! Read the attached article.
3. Make a plan and tell people what you're doing. Declare your intent. "I refuse to gain even a pound this holiday season!!! I simple refuse!!!!
4. Identify support people and habits that will work for "you" and take action. It's amazing how even the smallest adjustments can make a big difference in the end.
5. Remember, you're not alone. 1000 years ago nobody had to worry about eating too much walnut fudge or sugar cookies. However, that's a genie which will never get put back in the bottle so you need a good plan! 

Think about those great fitting jeans on January 1st! Stay strong and get help when you need it. 

Happy Holidays everyone!! 

As if there Weren't Enough Problems with Manufactured Foods?

You've no doubt heard all about the health risks associated with food additives. Now there's concern over the safety surrounding some emulsifiers in specific. Emulsifiers are a type of food additive that helps with consistency and appearance of food textures. They make textures of many of the foods you like to eat creamier, smoother, and consistent throughout the product. In short, they make the food more appealing to your palate.

New research is pointing to some real health concerns regarding this texture benefit. Read, and then make your own decision.

Plastics and Your Hormones

This topic isn't actually new, but it hasn't gone away either. We are still trying to wrap our brains around the issue of plastic exposure in our lives: 
What's the latest on this? 
Are plastics getting any safer for us? 
Why should we avoid them and where? 
What about BPA free plastics...

This is a very short but informative video. I recommend watching it to renew your awareness and pick up some simple tips on the subject.

http://www.webmd.com/a-to-z-gui…/video/plastics-and-hormones

#CheckTheFreezerOneMoreTime #MoreListeriaOutbreak #PoisonProduce

Just last month (April 27th, 2016) I posted an article about a listeria outbreak that affected frozen fruit and vegetable quality all across America and into Canada as well. The huge recall, which began on April 23rd and initially consisted of 11 fruits and vegetables was soon expanded to include over 350 frozen foods!

The outbreak occurred at the Pasco, Washington, CRF processing plant. Of great concern to me is that some of those problem foods made it to the freezers of my beloved Trader Joe's, which is one of the stores - among others - I recommend my client's shop at regularly.

Aside from the negative health implications of a listeria outbreak, the connivence afforded by an ability to purchase frozen and already washed, chopped, and perfectly ripened fruits and vegetables has undoubtedly brought the farm right into the homes of countless people, who would otherwise go without. 

It's important to note: considering the volume of frozen food purchased and consumed within the American food supply, we see very little of this type of supply disruption.  However, listeria can be a serious problem; one that most people don't even understand. So what's the smartest course of action for you?

1. Get informed: read the article on this outbreak (link #1) to see if you may be affected, and, learn more about what listeria is (link #2). 
   1. http://www.nytimes.com/2016/05/23/us/listeria-outbreak-frozen-fruits-and-vegetables-recall.html?_r=0
   2. http://www.foodsafety.gov/poisoning/causes/bacteriaviruses/listeria/
2. Check your freezer for affected foods, and toss out any you identify from the list. 
3. Lastly, forgive the industry and begin to trust again. Frozen produce is still an amazing food resource and can be at times, a healthier option than fresh.

One more thing: Whether you use frozen or fresh produce, make sure to purchase organic whenever possible. Sure, it's more expensive, but you and your family are well worth it!!!! 

#BiggestLoserPostReality #AfterTheDiet #WeightMaintenance

All the hard work and pain 'The Biggest Loser' contestants go through to make their goals...where do they end up? Are they forever changed and remain fit, trim, and healthier? You might think so, you might hope so, but apparently not! A new post 6-year study shows most of the contestants begin to regain lost weight, and then some shortly after the contest ends. The ten million dollar question: why, after such a life altering transformative experience, would anyone slip so far backwards? Click the link below to read an article, which gives testimony as to why weight must be removed slowly and methodically, no matter how much you're trying to lose. There are NO quick fixes! Human physiology must "effectively evolve" into a NEW SELF over a responsible amount of time. Moreover, if you lose weight too quickly by starving yourself and by developing unsustainably crazy workout habits, there is a strong possibility you can inflict permanent metabolic damage on yourself. The saying work smarter, not harder applies here, for sure! 

http://www.nytimes.com/2016/05/02/health/biggest-loser-weight-loss.html?ref=health&_r=4

Are you really hungry or just under stimulated?

Eating because you're bored is similar to the mindless eating we've all heard a lot about. If you don't believe me, just think about times when you were really busy for hours on end. When you finally looked up at the clock you noticed, "Geeze, I missed lunch!"! But because you were busy, you didn't suffer form torturous haunting thoughts of cookies or doughnuts. How did you survive?

When you're busy and focused time goes by seemingly fast. When you're trying to avoid eating unhealthy, if you're not focused, or have too much time on your hands, there's a good chance you'll start thinking about that cake someone left in the break room. Or the chips back in the lab. Or all the great snacks in the office kitchen. Yep, being bored can get you in trouble!!

If you're like most of us, you tend to perceive eating as an activity. You can chew. You get to taste stuff. And if the flavors are what you really like, you will probably derive some excitement from their taste! Yes, actual "brain" excitement!! For about 15 seconds. So, it doesn't matter whether you're at work or at home, it's a really good idea to stay busy and focused and to avoid boredom if you don't want to find yourself consuming calories out of boredom. There's an article listed below about actual research that supports this.

https://consumer.healthday.com/vitamins-and-nutrition-information-27/food-and-nutrition-news-316/craving-cookies-you-might-just-be-bored-710461.html

And you know what else? I once read that only boring people get bored. Hmmm?