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.