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Expectations, the mother of all disappointment -- or not?

SO.  I moved to an Island.  Ha!   aaaaand in other news, God continues to work on me.  I've decided, as I pick this blog back up, to simply write about some of my revelations since being here, for whatever its worth.  I don't think they're unique to me (most of them) so, maybe they will bring you insight. Or, perhaps it will just be a funny read, I'm very much okay with you laughing at my issues, whatever it takes to put a smile in your day :).  Either way, I felt it was time I start sharing.

I'll try not to write too much at one time, I could write a mini-series on the past year, so I'll try to keep it pithy (today is the exception).  Those who know me well, know this is a feat in and of itself.  But I'm always up for a challenge and always willing to be transparent.

When we moved to Grand Cayman I arrived at a new place - not just geographically, but mentally.  So many moment's of new clarity, one coming after my first "at-home-mom" experience.

Two things I knew for certain from a very young age, I wanted to be a mom, and I would never marry a music minister.  :/  hmmm.  That's another blog ;)  And here I was, on a beautiful island, surrounded by gorgeous scenery, and NOT working.  At all.  As the daughter of a single, working mom, and now "in the ministry," I never dreamed of not bringing in an income, even as a mom.  But alas, here it was, in front of me, it was mine, and I was going to kick its butt.

I regret working so much with my first child.  I insisted that it was essential (financially speaking).  I then spent hours and hours after my second looking for at-home, "fullfilling" work as an RD (meanwhile, continuing to push them aside).  After my 3rd, I'm on an island that won't allow me to work unless an employer pays for a permit - score!  I'm NOT ALLOWED to work here - ha!  Perfect excuse to calm my type A down and just be at home, pouring into my boys.  This was my chance at "all in" mommihood.  Some never get the chance to be solely at home with their children, and I was going to "own this."  No more regrets.  We also can't afford to send the boys to school here, without me working, so I would HAVE to homeschool - not even a debate - double score!  Finally!  What I've been working toward for 4 years.  This.  Right here.  A purpose and a plan.  Add the gorgeous scenery and "ministry potential" - poof!  I've arrived.

Enter > REALITY.

Between amazing ministry opportunities, I guess I had visions of walking to the beach with my boys everyday (I love the beach), exploring, looking for "pirate treasure" and hunting iguanas.  Yes, a Sandal's resort experience daily, with a dash of Disney family-moments and Hallmark-card Holidays - aaaahhhh.  ::Isreal  Kamakawiwo'ole 's Somewhere Over the Rainbow playing ::  I would teach them at home and be amazing at it.  I would of course have all the mental energy to pour into my husband and "his ministry,"  and we'd be One. Big.  Happy.  Family.  with great tans.

Enterrrrr REAL TODDLERS HERE >  BAAAAAHAHAHAHA.

Have you ever taken more than one baby to the beach?  Now, picture one in his terrible twos who THINKS he can swim, one not walking and loving the taste of sand, aaaaand one 4 (3 when we moved here) with the "too cool" attitude of a 14 year old.  Yup.  I actually ventured to the beach twice, before I swore to never do it alone again. The pool wasn't much better.  Less sand, more drowning hazard, but at least it was a short walk vs. a sweaty, salty, traffic-laden drive.

I learned that toddlers in the kitchen are an OCD mom's nightmare.  I have NO, and I mean, NO preschool creativity.  Teenage girls are a music-minister's wife's God-send and are sorely missed when not around.  Not much "ministering" goin' on with 3 hot, cranky toddler messes grabbing at you.  And, some 4 year olds just need a mommy-break, accompanied by hyper 4 year old friends and a teacher with a fresh set of nerves daily.  Oh, and my husband... who?  what?

Prior to moving to CI I spent about 15-20 hours a week at church and in music/worship ministry with my husband, and I worked about 20 hours a week as an RD, in addition we lead worship or sang for various other events and conferences.  NOW -  I spend about 3 hours at church on Sunday.

The boys attended Mothers Day Out (fabulous!) at our church 2 days a week, and were in childcare at the church for the times listed above.  NOW - they have Sunday school for 2 of the 3 hours at church on Sundays.

What happens the rest of the time?  Well.  Until recently it was me, in a small, hot apartment, with 3 toddler boys, for 165 hours a week, most weeks.  Use your imagination.  I'm happy to report we're all still alive.

Add the stress and financial strain of the move (BTW moving internationally with 3 tots is not for the faint of heart), inherent lack of preschool skills, what I could only assume was a loss of "me" and confusion in what I perceived as "God's plan for my life and mission,"  in all of this, and I was questioning EVERYTHING.

FAST FORWARD >>

Six months later, my older 2 boys are thriving in daycare 4 days a week, 4 hours a day. (Something I swore I'd never do, unless ESSENTIAL to my "career")

I'm going back to school, modifying my "career" for when I return to income-producing work and have learned a ton about me.  Its amazing what happens when you're honest with yourself and those closest to you.

God continues to reveal so much about this thing called a "plan."

I'm happy to report our marriage is stronger than ever, withstanding our most challenging year as a couple.

I turned 30 and the world didn't end.  :)

So, feel free to continue with me on this little, transparent journey on an island.  I'll do my best to keep you entertained ;).

Food Dye: Fact or Fiction?

It’s my obligation, as a Registered Dietitian, to tell you that Food Dye - especially that known as Red Dye no. 40 - has not been proven to adversely affect the behavior of children with ADHD or otherwise.  It is my obligation as a mother to tell you that Food Dye - especially that known as Red Dye No. 40 - MAKES MY KID CRAZY! 

I should have known it when we broke down and gave our high-maintenance, sleep-fighting, cranky, first born Benadryl prior to boarding an airplane.  Holy hyperactivity Batman!  I began to suspect the dye I had so adamantly dismissed prior to this incident a year later, after nana and papa introduced him to popsicles for the first time. My suspicions were strengthened after a desperate, midnight run for NyQuil, only to result in a still coughing, yet now schitzo’ 3 year old and two exhausted parents.  

As a good Dietitian, I’m supposed to tell you that food dyes and other additives are typically in simple-sugar laden foods and that the hyperactivity is simply a response to the food “type” or situation (i.e. birthday parties involving bouncy houses, mass chaos and sugar) vs the actual dye.  Or perhaps roll my eyes at another parent denying the real fact that their kid has behavior issues.  Yet after self-experimentation with dye-free, sugar-laden popsicles, dye-free antihistamines and cold medications we’ve confirmed... dye makes my kid crazy.  Its a different, jittery, almost manic, “too much coffee,” can’t concentrate, kind of a hyper.  My 2nd born doesn’t seem to be affected.  But after a host of other instances, we’ve decided to just avoid dyes completely. 

Sometimes you don’t need “science” to “prove” anything.  Sometimes a mother’s intuition is all the proof you need.  As my kids all run fevers when they teeth, my 2nd was sensitive to corn and honey while nursing and my 3rd is sensitive to dairy, your MD may not always agree with your choices, or conclusions.  Who cares?!  You’ve gotta take the little butt-head home right?

All I ask is that you consider 2 things:

1.  Is the elimination or incorporation of this food or additive into or out of your diet going to be a danger to your child or those around him/her?  For instance, eliminating dye, other preservatives, HFCS, gluten etc. is not harming anyone.  A perfectly healthy and complete diet can be maintained without these.  It can only help, or simply do nothing.  However, exposing a child to unpasteurized milk or eliminating dairy altogether, without providing a quality replacement, CAN and IS dangerous to the child.  And oh my, if I hear, “we are the only species that drinks another animal’s milk...” one more time, I’m going to punch someone!  We’re also the only species to create a smartphone.  Stupid argument.  And, yes, pasteurization kills a lot of the nutrients in milk... IT ALSO KILLS THE DISEASES - mercy.  Or abstaining from vaccines, which puts everyone ELSE’s child, whose vaccines are keeping your kid healthy, at risk.  

2.  Is it robbing your family of too much money and/or sanity?  Make sure you’re not sending yourself into unnecessary debt purchasing top of the line “health” or specialty foods.  Or subjecting yourself or your kids to too strict a diet. There are ways to eliminate dyes, gluten, and a host of other potential suspects without breaking the bank or robbing your kid of being, well, a kid.  I’d be happy to help you brainstorm. 

Lastly.  Just because it works for you does not make it “fact” nor does it mean it will work for everyone.  Be happy you found relief, even if it IS a placebo.  Survival baby... survival. 

A + B = C ...right?

I’m turning 30 this year.  I hear I should expect great things ;).  I’m also pretty sure I’m in the best shape of my life, and working so hard at it. My calories, protein, good and bad fats, carbs, whole grains/fiber, etc. etc. etc. blah, blah, blah, yup, they're good.  Walnuts alone are sending us into debt.  I’m always trying for more antioxidants, still taking my Prenatals (potent little suckers), B complex vitamins (USP verified), and have added Shakeology shakes 4 days a week (complete with wheat grass ;)).  I’ve even taken up running recently (something I swore I’d never do), coupled with Insanity and P90X, to burn off the massive amount of “health food” I’m consuming.  I’m doing everything I know and teach.  

My point?  Well, I can’t manage to keep my hair.  For those who’ve experienced the after preggo hair-loss in as dramatic a force as I do, know.  Its traumatic.  Its happened three times now.  This time is no different than the other two, despite my healthier choices.  I’m helpless to its furry - lol. This hits home nutritionally for me because, well, that’s kinda’ what I do.  Everyone has after-pregnancy hormone shifts, but not everyone loses their hair, especially this much.  Perhaps there’s something nutritionally I’m missing?  Perhaps IIIIII can fix it this time. OR, as evidenced by the past two months (and going strong), perhaps I’m just going to lose my hair :/.  Ugh.  

I felt this same way while we were waiting for our first child.  What am I missing?  What am I doing wrong? 

Somehow we seem to think A + B must = C... right?  I mean that’s what we’re taught in school.  Cause and effect.  Find the problem, and fix it.  Life gives us A, we simply supply B and surely we'll get C. Wrong.  Just like I don’t know why thick-haired women keep it, I don’t know why it took us 3 years to have a baby.  I don’t know why the next two came so quickly.  I don’t know why irresponsible teenagers get pregnant, especially those who choose to abort.  I don’t know why women with PERFECT, text-book pregnancies, doing everything nutritionally and medically right, lose their babies, but crack babies seem to pull through.  I. don’t. know.  

I do know, A + B does not always = C when God is in the mix.  Sometimes you can do EVERYTHING right, and you don’t get the result you wanted.  Its important to be a good steward of the body God gave you, but its only part of the picture. If we’re going to call ourselves Christ-followers, we have to actually follow, in whatever direction He chooses to take, within whatever boundaries He chooses.  We have to in fact, trust that He is King, Creator and controller of EVERY detail.  From the small things like losing hair, to the big things like infertility in a God-fearing home, or the death of a baby who would have been absolutely cherished. 

I’m so glad these decisions aren’t mine.  I’m so glad the timing of the universe isn’t in the hands of someone who can’t seem to make it to church on time.  

You may never know why.  It may never make sense.  But He knows your heart, His Word says it.  He’s in control (It says that too ;) ).  Do your best.  Make good, knowledgeable choices.  Honor Him with your labors.  But embrace the limits.  Give “it” back to Him today.  And tomorrow.  And the next...    

Are you willing?

So I’m going on 4 months post baby 3 and I’m happy to report little breathers from “survival mode.”  I’ve been experimenting in the kitchen more and I’m excited about new ways to incorporate flax, almond meal, veggie puree, steel cut oats, walnuts and quinoa into our diet - yup - still a nutrition nerd.  I thrive off of this stuff.  Alas - the “convenience” foods have been almost completely weeded out, and the squeezies and granola bars are dwindling daily (wow, the food budget likes that).  Don’t get me wrong, life is still crazy. In fact, I’m only writing this now, because my husband and I have decided I’ll be working away from home even less.  SO - my house is a pig-sty but I’m alone right now while my older two are at Mother’s Day Out.  BTW, God bless MDO - so I can stay IN and regain sanity. 

I felt the need to write today because I have to ask... are you prepared to take drastic measures to get out of survival mode?  Most of us never emerge.  And its no way for you, or your family, to live day in and day out.  In fact, a mentor of mine once said, “Something will always suffer.  You can’t give 100% in every area of your life, that’s just simple math.”  So you’re amazing at your job and you’ve got dinner on the table every night - how’s your spiritual walk?  Your health?  How many meds ARE you on?  How’s your marriage?  Sex life with your spouse?  Ooooh I went there.  

Okay, you’re already rolling your eyes... “Well, must be nice for you, but I HAVE to work.”  Or, “You only have 3 kids, I’ve got 5!”  Yes, I get it, we all have excuses as to why our lives are more hectic than others’.  I’m not denying the fact that your life may suck.  I’m asking if you’re willing to do something drastic for you and your family’s health - spiritual and physical.  For some of you its freeing up time to prepare good food.  For some, its having the extra money for better foods (i.e. walnuts are stinkin’ expensive).  Yes, you can eat healthy on a limited income - but it sure is tough (and getting tougher) to go above and beyond these days (i.e. incorporating superfoods and exotic grains etc... that have been shown over and over to be so powerful).  Perhaps you could purchase a juicer or blender - juicing is an excellent way to incorporate more fruits and veggies we’re ALL missing.   

By the way - it’ll be different for each of us.  And it may involve numerous steps.  But, “resolve” only gets you so far, sometimes changes have to be BOLD.  

With the addition of our newest little guy, and elimination of more hourly income, I’ve switched to cloth diapers, in order to afford the good quality ingredients I insist on exposing my family to each month.  Honestly, I wish I had started cloth-diapering with my first!  Less time away and preparing kids for childcare is also helping me to focus on my fitness and my time with God - well worth the budget cut.  Somehow we can always find time and/or money for what we really want or find important.  Where there’s a will, there’s a way right?  What is it going to take for you to place the priority in your life back on your spiritual walk with God as your FIRST priority, then your family and then your nutrition/fitness (BTW, yes, this last one, while not as important as the first two, can dramatically influence them for the better). These things can’t get your remaining 10%. It may be something DRASTIC, and it may be the best change you’ve ever made - even if it involves dunking crappy diapers - ugh ;)   

Survival Mode... if I knew then, what I know now.

So I’m 6 weeks into life with 3 boys under 3 and a half.  And I just keep telling myself, more children have been had, at one time, under more primitive conditions than my comfortable home, with playroom, plethora of toys and baby gates... lots. of. baby gates.   As I write, my 6 week old is on my lap because today is a non-swing, napless kinda day - you know the kind, and if you are without children at the moment... you will ;). Putting my growing, mental to-do list aside while I'm confined to the chair, I reflect on the numerous classes I’ve taught and attended, articles read and written, on how to rear and (in my line of work) feed children.  It occurs to me - how many of these said “experts” ACTUALLY had or remember life with children?  Normal, functioning, perhaps multiple children?  

This coming from a woman who spent her early, childless, know-it-all, driven, twenties ticking off countless new moms as a children’s nutritionist and lactation consultant.  Ha. haha.  ha ha ha ha ha.  Oh the imminent eye rolls and cursing from those poor women lugging their screaming infants and snotty tots out to the car.  

I was blessed with a first child who fought sleep and nursing.  I knew all the book-smarts on nursing, I even went back to old text books, desperate to simply troubleshoot the situation - I TAUGHT this, I WILL make it work!   I was determined to nurse that boy!  After 4 agonizing, tearful, frustrating, painful and fruitless weeks - I pumped every feeding - every bottle for 11 months.  Special bonding experience? What?  Between me and Medela maybe.   My second was a better nurser, my third is by the book.  Ha!  Either it took me 2 years of practice to master it, or kids are just different - novel idea.  Especially when it comes to children, there comes a time when you take what you know, do the best you can and, well, wing it to survive.  

I'm learning its easy to fold, and look to a plethora of processed foods and Fast Food to just get them fed.  But there is a happy medium that establishes good habits, gives kids proper nourishment and keeps us sane (relatively speaking :) ).  Here are some potentially “frowned upon” new-mom survival suggestions with my RD filter:

1. Frozen can absolutely be your friend.  Fruits and veggies - every meal if need be. For meats (i.e. chicken nuggets), the trick is to look for the least amount of ingredients - without additives (its frozen - that’s the “preservative”).  Tyson has some decent options - I’ll let you know when I find my favorite.  You’re aiming for <1500-2000 mg sodium per DAY, so let that be your guide - 400-600 per meal is acceptable.  Always look for NO Trans fat and low saturated fat (3-4 g or less) - aim for Canola or Olive oil in the ingredients, with vegetable oil as a distant second vs. soybean or safflower.  Pair with fresh items, not fried, like french fries (i.e. fruit, corn, whole grain pasta, or whole wheat toast/crackers etc as your carb).  Stock up on frozen meals like Cedarlane, Amy’s bowls, or Kashi - be choosy though - you can’t go solely by brand. (Same guidelines as above) 
2. Use and abuse peanut butter and yogurt - great protein, good fats (PB), live cultures (yogurt).  The key is to keep it as simple as possible - i.e. ground peanuts or minimally flavored greek yogurt.
3. Don’t be afraid of rotisserie chicken cooked at the store.  Its lean, “fresh,” and can be used for multiple meals.  
4. Whole wheat waffles - morning noon or night.  Batched homemade then frozen or Kashi waffles are my favorite.
5. Certain granola bars and fruit/yogurt “squeezies” travel well and are helpful with church nurseries, early mornings & “I’m done” nights.  Not all are created equal - our favorites are Lara bars, Cliff kids A-Z organic bars, Kashi peanut peanut bars and a plethora of organic fruit and veggie pouches - with or without yogurt.  We get Happy Baby delivered monthly through Amazon.com because its cheaper with more variety.  And coupon search for others.  Yes, you are losing some of the nutritional integrity with the pouches since they are heated to ridiculous temperatures before packaging. Homemade, fresh/frozen is always preferable - aaaand welcome to survival mode - these are still difficult veggies for kid consumers (spinach, broccoli, beets etc) with high antioxidant fruits (like berries, many times out of season, expensive & messy in cars ;)) and some with yogurt (see above).  They typically have lower sugar and calories than juice, with more nutrients. I’ll take it in a pinch for sure  We limit ours to 1 (sometimes 2) a day, since they can be downed in a record 2 seconds by my 19 mo old.  (*advise - not to be sole nutrition for babies who are under 9 months to a year, who should be learning how to eat with a spoon vs. straw/sucking of solids). 
6. Don’t sacrifice family dinners.  This is our new-year’s resolution for 2012.  Its late once my husband is home.  Its easy to throw them in front of a cartoon to, well, regroup.  The family sitting down together is important not only for building table manners, saying grace as a family, and portion control, but as they get older, fostering open communication etc.
7. If you DO find time to cook, get your “sea-legs under you,” or simply feel daring - The Sneaky Chef is my new favorite cook book.  

May the force be with you.  

Clearing Up Coffee Confusion

So I’m 9 months pregnant and oh the looks I get when I’m carrying a cardboard, steaming cup. It’s coffee folks! You’d think I was walking around with a bottle of Jack Daniels in broad daylight. And how do YOU know it’s not decaf? Well, chances are it’s not... but that’s not the point. I must thank you, little old lady with the snide comment, for the blog influence :)!


So - coffee - good? Bad? "Moderation - huh?” Here’s the latest.


Aside from comments and looks during pregnancy, I also get clients and acquaintances alike who’ve chosen to make the “big step” of cutting out coffee. Then expect a pat on the back for it. Poor you. That’s about all I can offer. Life must suck now! Lol.


We’ve lumped coffee drinking in with unhealthy habits like drunkenness and smoking. We view the strung out, sunken-eyed, over-worked employee with a cigarette in one hand and coffee in the other as one of those “unhealthy coffee drinkers.” Looks more like a Meth addict if you ask me.


So here’s the bottom line... all recent, credible findings suggest, COFFEE drinking offers no serious detrimental health effects. In fact, if you want to improve your health, its better to focus on other lifestyle factors like, ummmm, weight loss, exercise, increasing fiber, eliminating all recreational drugs, etc ;) - instead of avoiding coffee, which can actually be helpful to your health.


Well, that’s moderate amounts right? Sure, if SIX cups a day is moderate – that’s the established upper tolerable limit – or the equivalent of about 600 mg. Its about 2 Starbucks, Grande black brew or 6 (8oz) cups of “Folgers.”


It doesn’t mean your latest high calorie “coffee concoction” either. The excessive calories will do more harm over time than the minute amount of coffee you MAY be getting somewhere under the whipped cream. And not ALL forms of caffeine, are created equal - Coffee is very complex.


Why the flip-flopping over the years? Well, we’ve just recently been able to isolate the hundreds of compounds in coffee and other potential lifestyle factors that cloud results - like lack of exercise and smoking (two things that are common with heavy coffee drinking).


Although not a miracle food, coffee can protect against Type 2 Diabetes, Parkinson’s disease, liver cancer, and liver cirrhosis. It can help with focus and thinking. New findings regarding cardiovascular benefits are currently being studied – but early findings look good there too!


Now for pregnancy. Caffeine crosses the placenta, to the fetus (unlike Sucralose and Aspartame hgm hgmmm – sorry I couldn’t resist). The fetus is very sensitive to caffeine  (because it's teeny tiny) and metabolizes it very, very slowly. The position statement of the American College of Obstetricians and Gynecologists as well as Harvard researchers, recommend less than 200 mg of caffeine a day during pregnancy (8 oz of caffeinated tea and a 12 oz soda have about 50mg, and 8 oz of coffee has about 100 mg).

If you have HTN and are having trouble getting your blood pressure down, try switching to decaf (for some coffee benefits without the caffeine) and see if that makes a difference. But there is no need to simply cut it out unless its posing a problem. 


Also, brew/drip vs. french press/boiling is the preferred method of prep because of a compound called cafestol that is filtered out. When left in, it can affect your LDL (bad cholesterol). Espresso falls somewhere in the middle (some cafestol is filtered out, but not all).


Tea offers DIFFERENT benefits than coffee and recent studies have confirmed that tea is still not nearly as beneficial as coffee. This could be because U.S. tea is much weaker than other countries’ tea and coffee, or it could simply be due to a lack of study in this area.


So...


Starbucks anyone?

Nourishment and Nostalgia vs. Guilt and Gluttony

I recently spoke about emotions surrounding food and the misuse of food for anything but nourishment or nostalgia.  The Holidays are Food Suicide.  Not only are we surrounded by amazing food this time of year, but we are typically with, or reminded of, ones who may cause us to misuse food for emotional purposes to begin with.  I ended the presentation with this Holiday Food Filter, that will hopefully weed out unnecessary calories and put you one step closer to appropriately viewing and consuming food in the new year!    

HOLIDAY FOOD FILTER:

What is the purpose of this food?

Are you legitimately hungry?  If so, eat a substantial meal. You will consume a lot more calories, before recognizing said hunger, than if you were to eat a quality meal and follow it up with a serving of something yummy.  No grazing on chocolate-peanut buttery goodness.  Fill up on the turkey, then enjoy the goodness.  

Is this food simply providing nostalgia - grandma’s famous _________ ? Which is okay!  Food should provide pleasure, and bring back fun memories.  However, how many other foods today have provided nostalgia?  Can you hold off until tomorrow when you have a fresh set of calories to pull from? Thanksgiving never lasts for one meal, or even one day!  We’re spoiled rotten.  Don’t kid yourselves, you’ll be eating left-overs all week!  So spread it out.  Fit a little, portion controlled, nostalgic food into each day.  Remember, the goal is weight maintenance during the Holidays.  

Am I going to thoroughly enjoy this food?  IS IT PERFECT?

Is the food you’re “splurging on” amazing?  Take a bite, if not, then move on.  This is not the time to think about starving children in Africa, they won’t get your Cherry Pie.  Move on to something else that you only get during the Holidays.  These are valuable calories, spend them on something you are going to 100% enjoy.  Slyly, trash the rest, or better yet, wipe them onto your husband’s plate - he gets more calories anyway. :)

How do I practice self control with this food? 

Find a way, or get rid of it.  God calls us to self control in every area.  Portion some into a dish, and eat that! No eating from the pan, as tempting as that can be.    Keep from being alone with favorite foods.  Store them out of site - back of the fridge, microwave, cupboard etc.  Eat slowly, enjoying every single bight, put your fork down between bights - whatever it takes to savor it.  

Am I eating this food to solely fill an emotional void? 

This is the danger zone.  The food does not provide nostalgia, is not being used to satisfy legitimate hunger, you’re not really enjoying it, it’s “there” and you’re woofing it down with no self-control -- it’s filling a void!  If you’re waiting to be alone, to eat way too much of it - chances are, it’s filling a void. Call a good friend.  Find something else to keep you busy - read a book, crochet, draw, go for a walk, get out of the house or go to bed. Spend some time with God, pray, meditate, read His word.  Find a great podcast - Tim Keller has excellent messages addressing emotional health.  

Take the emotion and guilt out of food so you can actually enjoy it again.   

A Pre-Holiday Diet, This Dietitian's Favorite Fad

So, the Holidays are here.  This is when everyone stands me up for Nutrition appointments and typical dinner conversation with the Dietitian includes... “for real, how do I drop 10 lbs by the Holidays?”  ummmm, Spanx?  lol.  

So here it is, A Transparent Dietitian’s preferred, quick Holiday/Wedding fix to, “just tell me how to get it off.”  

*drumroll please*  “Eliminate Anything White.” Yup, that’s white sugar (and anything containing it), white flour, white potatoes, white pasta etc.  (many throw in banana too, which DOES happen to be a high-er calorie fruit, but is much like a sweet potato in that it has fiber and a ton of nutrients.  So I wouldn’t put this on the essential list, unless you know you consume massive amounts of banana :) ).  I would add to the diet (although not white) the elimination of fruit juice and the limiting of milk/yogurt to 16 oz a day (non-fat), but not eliminating.

I like this method because its a great jump start, that will hopefully continue into the New Year, you can do it FOREVER, and always lighten up a little as needed for special occasions, without “throwing in the towel” completely.  There’s also no need for damage-control when you’ve reached your goal (Atkins), you rarely have to back-track (weight wise) to re-enter “eating” civilization (because you never leave it), and after “getting used to it,” most can stick to it better than any fad out there.   

The key to weight loss IS calories, BUT, we typically over-eat and incessantly snack on the “white/refined” things. Okay, not typically, ALWAYS!  (i.e. cakes, cookies, pies, chips, sodas/sweetened teas and coffee drinks, white bread, crackers, pasta etc).   I cannot tell you how often I get, “I just eat too much fruit, that’s my problem.” Baaaahahahahaha, no, I promise, that’s not your problem.  Its the other things you’re ignoring and sneaking, that apparently don’t exist if eaten after 10pm or are in the form of a drink.

I have a brother in law who has had great success with this. Using the “Better Plate" as a guide (below), you are not eliminating any major food groups, can sufficiently fuel your body, and cut out the “triggers” that not only bring on extra fat, but extra water and bloating as well.  All the while, increase essential (typically missing) nutrients like whole grains, antioxidants and fiber in the process - all good things.    If you want to tighten the belt even more, you can eliminate ALL grains and still get sufficient carbs and nutrients from milk/yogurt, fruit, beans/lentils and sweet potato, this happens to be my preferred method - no non-sense!

Note - start it now - shed a little weight and water - then lighten it up from Thanksgiving through New Years.   Few things bother me more than someone who says... "no thanks, I’m dieting," at the Thanksgiving table.  No pity.  There are 11 other months of the year to cut calories and shave pounds than the most FUN month to eat in.  It doesn’t mean go over board, with permission to be gluttonous for a month or so - but no restricting either.  If you can maintain your weight through the Holidays and not feel deprived - job well done.  

May the force be with you, and Steven, thanks for the inspiration, great job!

Plate and Pyramid Perplexity

“Now, first lady Michelle Obama is helping roll out another tool to fight America’s obesity epidemic: ChooseMyPlate.gov, the new food icon and website that Obama administration officials say is a lot easier to understand and follow than the old food pyramid from which we’ve learned for nearly two decades. “As long as they’re eating proper portions, as long as half of their meal is fruits and vegetables alongside their lean proteins, whole grains and low-fat dairy, then we’re good. It’s as simple as that,” the first lady said at the MyPlate.gov unveiling at the US Department of Agriculture, which developed the MyPlate icon.” -John Garcia ABC News

Pretty sure Ms. Obama is a LAWYER. Pretty sure this is one of the most colorful wastes of time since… well, the “MyPyramid” icon. And, who says we “learned” anything from the Pyramid the last 2 decades? Have you walked into a school lately? Perhaps a mall? How bout a beach or a HOSPITAL? Wow.

Now, don’t get me wrong, I do commend Ms. Obama for her healthy initiatives and think she has the greatest of intentions, but I also feel she’s working with folks at the USDA that should know better!

We’re paying for pretty new posters and “icons,” while our kids are nutritionally stupid, and their parents aren’t much better off. We can mandate homosexual history education and women’s rights to reproduction, but we won’t teach our kids how to EAT!? Something we HAVE to do! Daily. Everyone. Dietitians, health professionals and MOMS, have been trying to get PROPER nutrition education in schools and healthier school lunches for YEARS, but I’m so glad we were able to push through this [redundant] “campaign”, so our kids, parents and cafeteria workers can STILL BE CONFUSED!

To MyPlate’s defense - in the full article - Ms. Obama mentions a parent not having time to measure out proper portions of foods “i.e. 3 oz meat etc.” True. (BTW in my practice I’ve never recommended this, nor have I come across any parent that does it). She states the “plate” as something easier to visualize, and that the Pyramid is confusing. Agreed.

However. As long as America classifies French fries as veggies, and mac and cheese as grains, we are in serious trouble.

The problem…

All current and previous government sponsored attempts to classify food into pretty pictures and “icons” STILL does not tell us how to feed our families. For instance…

Do you see the problem? All foods are “properly categorized” using both MyPlate AND MyPyramid methods – I even threw in buzz words I get in my office all the time, somehow indicating the meal is now “healthy” – however, this is a high calorie, high sugar, high starch, high sodium and high saturated-fat meal – hardly balanced -- with ALL foods falling into the “carbohydrates” macronutrient category and a Diabetic nightmare. Not to mention the lack of COLOR and variety – there are NO antioxidants, no phytonutrients and no Omega 3 fatty-acids. THIS, ladies and gentlemen is where we’ve messed up in the school system – this, and providing a CHOICE for KIDS while forcing Cafeteria directors to stay within a ridiculous budget.

Classifying food as fruit, grain, vegetable… etc. doesn’t help at all. Who came up with that anyway?! It makes no sense. Our bodies treat food differently based on what MACRONUTRIENT category they belong to: Carbohydrate, Protein and Fat. Hence the mass confusion, a concept that I didn’t learn until I was in COLLEGE! Now, there are more nutritious carbs, proteins and fats than others, but a proper balance of THAT is what we should be striving for.

Instead, check this out…

It’s not perfect, there are parameters that should be explained, aaand that’s why I’m here.  Some foods will always fall into multiple categories. But if this was ALL I was using to base my family’s nutrition off of – we’d be in MUCH better shape. BTW Diabetics, tape this to your fridge and follow it like a cult! It will drastically help in blood sugar control.

That’s my two-cents anyway, because you asked right? ;)

A Dietitian's Struggle

So, in an effort to be the most Transparent Dietitian I can be, that is the name of my blog, is it not? And in light of my last blog entry, I found it important to let you in on one of my husband’s and my biggest nutrition struggles. Yes, being married to a transparent Dietitian means you too must be transparent :). Ha ha, no, he agreed for me to share.

We are both, hmmm, vertically challenged (requiring less calories daily), love rich, decadent sweets and are both quite “emotional,” of course I prefer the terms “passionate about life” ;). With great emotion, comes great self-soothing. Aaaand what does a Baptist soothe with best? Food! Lol. Our struggle is simply maintaining our calories in a healthy range daily. DAILY, as in ONGOING. Ongoing, as in FOREVER.

Keeping our bodies at a calorie balance is tough. Some never achieve it. Some have such high metabolisms they’ve never had to “work on it,” but at some point in life, we will all choose to focus on or ignore our caloric needs. As I’ve said before, its a crucial, non-negotiable, step one, and for some, where they will stop, as we strive to achieve a physically healthier life, or refuse to acknowledge its importance.

My husband plays with an extra 10 lbs he’d rather not have. He finds stressful, long days, and enticing foods, make it difficult not to exceed his budgeted 1500 calories at times. He overshoots too many days – weeks – months in a row and steadily gains weight. For me, it’s the opposite, coupled with over-compensation. I tend to teeter on maintenance and weight loss calorie recommendations (whether I ‘need’ to lose weight or not) and push the limits with my exercise, because I’m a perfectionist. It’s never good enough, and never will be. Follow that up with emotional, over-eating largely out of over-restriction and “rinse, wash, repeat,” you’ve got a very unhealthy relationship with food. Neither mentality is a healthy one. Both involve a sinful reliance on self, and most certainly, gluttony and recklessness at some point.

As I’m writing, I’m still not sure many of you are getting this concept. We. Will. Always. Have. To. Watch. Our. Calories. ALWAYS. Even Billionaire’s have to budget. There is no time in our lives, NO TIME, when we will be able to simply consume calories without needing to turn around and expend them. It’s not how our bodies were designed.

Our view of “weight loss” and health has been so skewed by gimmicks, marketing, quick “fixes” and fads, that we somehow think there is a beginning, and an end to health. There is never, NEVER a time when we simply have “achieved” health and can coast with Bon Bons and Krispy Kreme’s for the rest of our lives. We have to change this way of thinking.

Your “number” may change based on your current season of life. I don’t need as many calories now, even pregnant, than I needed when I was 9 years old. But there is always a number, always a calorie requirement, that if we don’t meet, consistently, we’ll fail to maintain an appropriate weight. All other health efforts are null and void if we don’t maintain a healthy weight.

Notice I keep saying “healthy weight.” Healthy weight = a weight at which you are comfortable. When you’re joints and knees don’t ache simply from excess weight. It’s when your lab work improves and your risk for preventable diseases decreases. When you’re sleeping better at night. When you can move around without becoming winded. When you simply feel good, clear minded, and able to best function in life.

We are all a work in progress. If you take nothing away from this blog entry, take this: health is a constant discipline. There is no beginning, no end. Some days we hit the mark, some days we miss it completely. The goal, is to have more days that we healthily hit the mark and pick ourselves up when we don’t, better yet, ask a more powerful God to pick us up, striving to make those times fewer and shorter. Get back to work.

The secret to weight loss, and a healthier life...

CALORIES!!!!

See ya!

Lol. Okay, enter the inevitable eye rolls and yells at the computer – please refrain from throwing objects. Buuuut, it really is math. MATH. Now, if you’re still reading, you’re offering me excuses as to why it’s not the calories for you. You’re mumbling, “I’ve tried that, *expletive*!” OR, “Just wait till you turn 30!” Yes, yes, I’ve heard I should expect wonderful things when I hit the big 3-0; I’m waiting with baited breath. However, it is simply black and white, non-opinionated, proven fact, that you must burn more or as many calories as you take in, to lose or maintain your weight. If you eat more calories than you need, you will gain weight. End. Of. Story. It is the FIRST step to any weight loss, or healthy initiative – the FIRST. And it is essential.

Now, there are VERY FEW exceptions. Yes, I know, you all fall under the “exceptions”category. Well, guess what, most of the exceptions, have solutions – HA!

1. Have your Thyroid checked – it’s a simple blood test. If your MD (not an Herbalist!) finds there are problems, insist on a medication regimen with close following. A strict medication regimen should result in a normalized metabolism.

2. So, your Thyroid’s fine -- Visit a facility that offers an instrument for measuring REE (Resting Energy Expenditure) its called Indirect Calorimetry and usually involves a breathing apparatus. Not a contraption you stand on or a calculation at your local gym. This will give you a more accurate representation of the calories your body is burning at rest – AKA THE GOAL. For most – its between 1100 and 1500. I’ve seen ONE patient with a metabolism close to 900 – and she had a diagnosed metabolic disorder from birth! She was also average weight – how bout’ them apples.

3. Not in denial? Simply jump in. Try 1200, 1500 or 1800 calories. Not real scientific I know, but even if I do the math specifically for you, I will place you in the closest of these categories. Start low and move up as needed.

(Now, I won’t begin to ignore medications and disease states that may cause water retention – edema – steroids and the like, that cause weight gain or excessive hunger. Please discuss changing these medications with your MD if weight gain is an issue for you. However, limiting your calories can still help dramatically in these cases).

The math. 3500 calories is equal to 1 lb. The trick is finding a way to cut these calories from your days, without putting yourself into starvation. This is harder for shorter ladies, aiming for 1100-1300 calories a day for WL, where this may only be a deficit of 200-300 calories from your normal 1300-1600 calorie day, resulting in 1 lb per 2 weeks. Tall men might be able to handle a deficit of 1000 calories a day without too much restriction - this is about 2 lbs loss per week. Obnoxious? Yes. Healthy? Afraid so. Consuming fewer calories than your REE or BMR will result in starvation -- limited early weight loss with plateau or gain thereafter, and inevitably… Cranky. Pants. Wow. Do us all a favor and eat.

Your challenge. Find a non-cumbersome way to STRICTLY track your calories - STRICTLY! Food journals are rarely maintained long-term. If its not easy, you won’t do it. I get that. Here’s what we do. Jordan, my favorite, and hottest client, aims for 1500 calories a day, most days of the week. He writes NOTHING down. Why? Because he lives by the “cash system” for calories. He has 300 calories to spend for breakfast, 600 for lunch and 600 for dinner. This just works well with his schedule. Occasionally he borrows from lunch for his coffee concoction, and from dinner, for his frozen custard concoction – but still sticks to his calorie “cash.” No credit here, well, because credit = love handles.

We use these phone apps to stay within our “calorie cash allotment,” they are my favorite! Calorie King and Eat This Not That.

I don’t care WHAT you order or bring for lunch, remember, this is step ONE, without mastering this step you DO NOT go on, and without losing excess weight, you will be defeating the purpose of ALL healthy dietary modifications. I want your calories, snacks, nut-bowl-trips, fancy coffees, desk-drawer chocolates and “juice with meds,” to fit within your calorie allotment. We can talk about the quality of your calories later. Get to work.

Nutrition and Fitness... too "Churchy?"

You decide. I was recently part of a conversation, where someone mentioned a “stretch” to make Nutrition and Fitness, "Churchy.” Well, if you know me at all, you can probably tell what my response was...silence. Ha! For fear that I would make very clear, one of my greatest “pastor’s wife character flaws,” the anti-thesis of P31, where I proceed to open my mouth and give an earful of, although very true, not very, mmm... “winning friends and influencing people,” verbiage. The fact that I said nothing, I suppose indicates progress in this area ☺. It’s probably why I enjoy writing and speaking in my career most, because I can proofread, re-word, practice and pass everything through my husband-filter first!

What I wanted to say? (Husband-approved mind you) Because it IS “churchy,” as she so intelligently put it. I see it much like our behavior around Christian friends vs. work friends, how dare we make the distinction. If our bodies are atrociously wasting away (as I know they are dying but for some of us, slow, painful and downright gross), how exactly are we exuding Christ-like characteristics in our “everyday?” Now, I know the oh, so, pre-pubescent paintings of our contorted view of “Jesus” show him thin, muscular and able to throw a large sheep over his vein-bulging neck – a specimen of true fitness. But now, take a moment and picture him as a fat slob, eating a Twinkie or better yet, a Hardees’ “Thick Burger,” mustard and ketchup running down his face and wiping his mouth with his sleeve. Now follow it up with a big, growling, yack of BELCH, where everyone looks over to see if something has presented itself on the table, and the smell of acidic onion fills the room. Wow, loses some “majesty” and “grace” doesn’t it? I hardly doubt this is the Jesus of the Bible, the Jesus of moderation and discipline – God Himself! I also can’t see him making a Noni-Juice, power-protein smoothie to wash down his Detox pills and enzymes daily. He knew that our bodies were built with a perfect design in mind. Our only job was to appropriately fuel them with the things He’s provided on this Earth for nourishment, and enjoyment. As usual, our sinful selves take it too far! The distortion of such has led us to be an obese, unhealthy, moody, self-soothing, instantly gratifying, sick nation, and our desperation has lead to a multi-billion dollar industry of quick fixes and false promises.

If you’re like me (not the literary genius that is), I was the one in English class who took everything literal and had NO CLUE how the teacher arrived at her supposed, “symbolism.” Yup, pretty sure it was just a tree the author had in mind and not some woman’s innocence and whatever other garbage was included in that test question I bombed, wow, huh? Anyway, you may be tempted to take every mention of food in the Bible, as sustenance. Now I’m no biblical scholar, and very literal at that, but even I’m not certain of this. Like many of God’s illustrations, he uses analogies that we’ll understand to make bigger points in scripture. And we ALL understand FOOD! Well, we know we like it anyway. I know that God thought the power of food important enough to mention parameters (gluttony/drunkenness). I know He uses its deprivation to draw us closer to Him through prayer and fasting. I know its essential to our survival – we HAVE to eat. At times, its there simply for our enjoyment, in the proper context, like sex, we’ve managed to pervert that too. He mentions and initiates fellowship around the dinner table, and numerous times it’s a crucial part of a celebration. Finally, He used food to set entire nations apart – as He gave rules regarding food to the Jewish Nation in the Old Testament.

I whole-heartedly believe that eating food and striving for fitness is not just another thing we haphazardly do, or should be forced to figure out alone. I also don’t think it’s a choice whether we’re physically fit or not. Nothing is accidental or an after-thought from God. It was designed to be another part of the puzzle, another way to show our obedience. It’s another aspect of our lives, heavily ignored, that we are continually improving on and sharpening, with guidance from the Holy Spirit and qualified teachers. Like scripture, something we should be striving to teach our children. I also know I’m looking forward to the Feast promised in Heaven. And I’m pretty sure God will put more effort into it than Twinkies and Boone’s!

3 Morning Habits for a Healthier Day

Ever seen this commercial?



NutriGrain Bars, my favorite *insert eye roll here*. Great concept, great marketing, wrong breakfast choice. Yes, starting your day with whole grains and fruit is a great breakfast, but I’d hardly classify NutriGrain bars as a substantial source of whole grain and “jelly” as a fruit. I digress…

Experience has taught me, that there are certain things I HAVE to get into my morning routine to keep me making healthy decisions throughout the day. There are also triggers that make me want to throw the whole day out the window, commit sodium suicide or eat my weight in Oreos – a food I don’t even particularly enjoy, but keep in the house for my husband’s sanity (it’s not easy living with a Dietitian). My routine has had to change a little with the incorporation of babies, and every day is a little different, but the fundamentals are still the same.

1. Scripture. Okay… don’t stop here, its not a guilt trip and I won’t begin to claim that I’ve mastered this. What I am going to say is that although proper nutrition is a great foundation, Christ is first and foremost… AND lets face it, gluttony is a sin, food is an emotional thing, we eat out of stress, anxiety, boredom, anger, depression… starting the day with ANY form or length of scripture and asking for the Holy Spirit to help you make good choices will only help you in your health battle. Sometimes between making lunches while the kids are screaming as they rummage through the cupboards because I’m apparently dragging my feet at providing breakfast, the hubby asking if his favorite jeans are clean and the dog… well, we don’t have a dog – but you get the point. Amidst the chaos, reading my chalkboard scripture verse (Do I get “Beth Moore” points for the chalkboard scripture verse?), and taking a second to BEG the Holy Spirit to get me through the day without killing anyone, is all I can muster. My husband has an app on his iPhone that reads the bible aloud – he turns it on when he’s in the shower, and getting ready. Sometimes it’s making the commitment to read my Bible app on my phone before I check my twitter, facebook, email, linkedin or any other media. Don’t wait until later to “get your devos in,” the first time my butt hits a comfy chair at night, I’m gone! Do it in the morning and move on. If you can do more later, great!

2. Breakfast. If you’re not a breakfast eater, become one. I could ramble off all the studies that have proven that folks who eat breakfast are more fit, burn more calories, learn and retain more academically… buuut, how bout’ you just trust me and do it?! Some common Richmond breakfast items are… Kashi’s Peanut Peanut bars, LARA bars, Cliff and Cliff Kids bars, Egg McMuffin, Peanut Butter and toast, PB and English muffin, PB and whole wheat waffle, PB and juuuuuust about anything (except for a bagel, too many calories, too much sugar first thing), plain greek yogurt with fruit, a baggie with whole wheat cereal and nuts… Lots of options, all “on the go.” Low sugar, with Protein, Fiber, Good Fat, 300 calories or less, done.


3. Sweat. Kind of like scripture reading, working up a sweat takes on many forms, it has to be a priority, it can be helpful in ANY amount and it needs to be in the morning/daytime, for most of us. Now, there are some who can go to the gym after work, or attend a nightly Zumba class etc, those are great. But if you’re signed up for the Zumba class and you haven’t been in 3 weeks, its time to change. There is no magic time you should work out. But if you can get that sweat going in the morning, you tend to make better decisions throughout the day. It gets those endorphins goin’ early. A natural stimulant and (if you're like me) its something else we get to check off the to-do list first thing! (its a little scary how much I enjoy that). It has less to do with calories burned, more to do with the mindset you establish. You can lose weight without ever lifting a barbell, or running a lap. But the proper mindset, entering your day, will do wonders. I have an elliptical. Whether its 15 minutes or 50 minutes, it is a MUST 5-6 days of the week. Its typically the first part of the boys’ naptime. Sometimes Kal comes in and colors or plays with Play-do while I’m on the “Lellipkical” as he calls it. If I have more time, I do more. We also have P90x DVDs and a chin up bar in the kitchen. It may be coming home at lunch and running around the block. Find what works and do it, consistently.

Putting some effort into your morning will help in making healthier decisions throughout the day. Try it!

It's low fat, so its healthy...right?

Wrongo! I frequently get folks in my office who insist on describing everything they eat as, “healthy” and “fat-free,” using the words interchangeably. I'm not sure if they're trying to convince me, or themselves, but what they've missed is that eliminating fat in our diets can leave us hungry, unsatisfied, excessively eating empty calories, unsatiated, stupid-cranky (due to poor blood-sugar control) and typically eating more calories by the end of the day than those who incorporate fat appropriately. Most people, who limit fat when they limit calories, as part of a weight-loss diet, feel more like they are “dieting,” than those who simply limit calories. Did you know that fat is essential, even in a heart-healthy diet? Did you know that some vitamins are only absorbed by way of the fat we consume? Fat is extremely beneficial - the problem is - we either cut it out completely, eat too much or eat the wrong kind.

Low-fat diets became popular in the 80s and 90s. Another “Fad Diet” I wish would just DIE. Another food meant for enjoyment, with great importance to our bodies, in moderation, that we’ve chalked right up there with being “evil” along with carbohydrates, alcohol and the like. Many high fat foods, eaten as part of a varied, nutritionally dense diet, give us strength, nourishment, help us think, regulate our moods and very importantly - provide enjoyment… all in moderation.

A long, long time ago, we ate all kinds of meat (our greatest source of saturated, bad, fat) - the meat our strong men hunted and killed for us. Way to go manly men! Pretty sure I’ll keep this in mind next time I’m fighting for a good sale at the meat counter with 2 screaming toddlers – think I’d prefer the loin cloth and machete - or better yet, make my man do it (loin cloth optional ;)). There are all kinds of arguments from scholars and homemakers alike, as to what God meant for us to eat, Biblically speaking. Some have misconstrued, re-worded, stretched and/or taken out of context, every passage they can find, to make their (unimportant) point. If you want proof, just spend a couple of minutes on Google in this topic area, then discount everything you’ve read! I’m not here to prove anything, to tell you God does or doesn’t want you to eat meat. What I will point out however is that the common trend throughout the Bible, is that meat (and the saturated fat found in meat) was typically mentioned with regard to special occasions and always in limited amounts. In fact you wouldn’t dare binge on it, or you’d run out before the end of winter – a concept that never hit home until I moved to KY - burrrrrr. I will also point out that too much saturated fat over time, can lead to a host of deadly diseases, proven over and over as something that should be limited.

So what did we eat the rest of the time? Well, most diets, aside from a plethora of grains, (no low carb diets here), were full of fish, nuts, seeds, olive oil, legumes… things that were readily available. Funny, how the things God provided the most of, are the best things for us (nutritionally speaking), chalked full of Monounsaturated fats, Omega Fatty Acids, fiber and protein – extremely healthy for our psyche, bodies and hearts.

What does this mean today? Well, we need to limit our saturated (animal) fat, and eliminate Trans fat (created by us to mimic Saturated fat) in our diets. Be concerned with buying “low fat” or “fat free” versions of items with unhealthy fats (and reducing their consumption), milk/cream/cheese/yogurt and meats (white meats like pork-loin, venison, white meat chicken, white meat turkey, sirloin and lean ground beef are lower fat forms of "meat" that can be eaten more often). The nutritional integrity of these items is not affected by their fat removal. High fat foods you should enjoy in their full-fat form, in moderation, are peanut butter (*big cheesy grin*), walnuts and other nuts, Olive Oil, Canola Oil, Avocado, Salmon and most other fish. Do your best to limit all other types of added fats as well – i.e. processed foods with added poly-unsaturated fats, that are simply, unnecessary.

Remember, any fat is high in calories, so its crucial to practice portion control – no nut bowls lying around the house! No incessant snacking on trail mix and the like. These are easy ways to blow your calories and gain excessive weight (or prevent yourself from losing), which is never a “healthy” choice. And no, frying a Twinkie in Peanut oil does not make it healthy, however, if you’re going to get high calorie, fast-food anyway, choose something like all white meat chicken (full of protein, low in calories), choose somewhere that cooks in peanut or canola oil, (as to make the best use of the calories/fat eaten), and limit your portions!

The Mediterranean diet does a great job of incorporating good fats into a very heart-healthy, blood-sugar-controlled diet.

A word on non-animal sources of Saturated fats…

Coconut oil – a Saturated fat, with little to no substantial, or credible evidence lending to its consumption being healthy in any amount. Avoid.

Dark Chocolate - huge, medically and scientifically proven, peer-reviewed health-benefits, that out-weigh its Saturated fat content, in its purest form, at a maximum 1 oz per day!

Can Nutrition Affect Bad Breath?

Absolutely. But have no fear garlic-lovers! Like all aspects of nutrition, it has less to do with your most immediate meal, and more to do with long-term habits affecting your GI tract. Obviously Gastric Reflux (exacerbated by garlic, chocolate, coffee, alcohol and tomatoes) can taint the air you exhale. But simply eliminating certain foods from your diet may not be the cure. Low-carb diets, sending you into Ketosis, can also contribute to stinky breathing. But again, simply getting sufficient carbohydrates (45-60% of total calories) daily may not do the trick. Here are some nutrition factors that may help:

(BTW if you're looking for a great Oral Hygiene help in your bad breath dilemma, try the TUNG brush! http://www.tungbrush.com/...okay back to Nutrition)

1) Sugar - keep in mind sugar causes plaque, making mouth odor worse. So in any remedy you consider, be sure it’s low sugar. This applies to your quick-fix mint or gum too - go sugar-free!

2) Water - one of the most important and easiest things you can do is to stay hydrated. And don’t mistake properly hydrating with drinking coffee and sodas all day – that just makes dry mouths dryer. Saliva and calorie-free, caffeine-free beverages can wash away food particles and bacteria that contribute to bad breath.

3) After-Meal-Cocktails – coriander, spearmint, tarragon, eucalyptus, rosemary and cardamom are great for fighting bad breath. They may not taste amazing together, but steep any one of them in hot water, tea, or soda water, add a spritz of lime and a dash of Splenda for a refreshing, calorie-free, funky-breath-fighting, after-meal cocktail!

4) Yogurt - active cultures, like those in most yogurts can also help fight bad breath causing bacteria. Try a low-sugar, low-fat brand like Dannon Light or Active.

5) Fiber - try eating crunchy, fiber rich apple slices or carrots to clean your mouth of plaque and sticky food clinging to your teeth and gums after meals. The insoluble fiber in these foods will also help move food along the GI tract quicker, keeping odors from sticking around; its also good motivation for getting in those pesky “5 a day.”

6) Vitamin C - the Vitamin C in berries, citrus and melons help fight bacteria and are helpful in preventing gum disease and Gingivitis – both major causes of Halitosis. Avoid the urge to supplement. Vitamin C tablets can provide too much of the vitamin at once, causing GI upset and making bad-breath worse.

Even more reasons why a varied, nutritious diet is essential!

Good Mood Food?

Arby's.
What the crap?

Why do we insist on mixing feelings with food? Our obsession with finding anything to “make it better” has led us into a miserable and unhappy existence. People come into my office daily - spouting “food is my ‘coping mechanism’” and “I’ve been a ‘carb addict’ since I was very young’” or, ooh, this one’s good, “food is my only friend” or whatever else you heard on Oprah. For real?! Sounds like an addiction to me. Same. Old. Story.

We’ve used any means necessary, since the beginning of time, to put us in “good moods.” We date losers, drink too much liquor, sleep around, buy new toys we can’t afford, get surgical modifications, consult “inspirational speakers” and “life coaches,” spend money on ridiculous de-toxes/cleanses/supplements/juices made from berries we can’t pronounce correctly – or spell half the time – and we eat, and eat, and eat…all to make our lives a little better. To find that “good mood” and comfort we’ve searched for since BIRTH! Have you found it yet? Well… have you?! Pretty sure it’s not in your burger…pretty sure.

Pretty sure Jesus was in a good mood at some point in His life, and seeing as He was sinless and blameless – PERFECTION – I’m thinking no where in the Bible do we read Jesus asking the Father for another glass of wine or Flodni, so the sin would go away and people would “just like Him.” In fact, I’m pretty sure the night Jesus would be TORTURED, knowing full well His death on the cross was coming, He PRAYED. He prayed until He cried blood.

Depression doesn’t magically go away, eating disorders rarely absolve, but you find ways to give and re-give it to God, sometimes daily. Because even though we’re “dealt a bad hand” we don’t have a right to be drunk, perverted, fat, mean or living in any other sin because of it. Did you ever think that perhaps the Holy Spirit could help you with your obsession with food, just like any other sin in your life? Did you ever think fueling your body with healthy food was just another commandment from Christ? Our body is only a “temple” when we’re getting tattoos apparently, says the fat Baptist. Pretty sure God never addresses ink, pretty sure he makes mention of a little thing called Gluttony.

Like sex and wine, food was given by God to be enjoyed. He also gave us rules by which to enjoy them, somehow we seem to always miss that part. “Good moods” can be nurtured with a diet of MODERATION and VARIETY – Fish, dairy, cocoa, wine, dark colored fruits and vegetables, legumes, nuts, whole grains, caffeine… not all inclusive necessarily, but all in moderation. A healthy diet is full of vitamins, minerals, antioxidants (including polyphenols) and phytonutrients, carbohydrates, proteins, and good fats. All combined with sufficient sleep, a healthy prayer life and, well, sex with your spouse. Yup, I went there. You know this stuff. Quit looking for joy in your burger and start praying – its bigger than YOU, its bigger than FOOD, its never bigger than Him.