Who Do You Get Your Nutrition Advice From?

by ADMIN on SEPTEMBER 23, 2011

There are three responses I get when I tell people that I’m a Registered Dietitian:

• Ohhh… I shouldn’t eat this in front of you…

• Hm. You’re eating THAT?

• So I have a questions for you…

I love every one of these responses. Well okay, maybe sometimes I get annoyed. Ha!

I love telling people that I’m not the food police, that I will never judge someone based on what they eat, and that I only provide advice if asked. I love hearing people’s thoughts on health and nutrition. I love talking about nutrition to help people make nourishing decisions. And I love dispelling the many food myths that swirl around and affect our eating habits.

And I’ve had almost 20 years of training to allow me to provide guidance and recommendations.

Plus I’m required to maintain my license with continuing education through the credentialing body Commission on Dietetic Registration. I also have to take a test every 5 years to maintain my certification as a board Certified Specialist in Sports Dietetics.

All of this makes me – and all other Registered Dietitians – the most qualified people to go to with specific questions on:

• Individualized diets

• Knowing which foods interfere or interact with the medications or supplements you’re taking

• What to eat to help prevent and reverse disease

• Managing your medical symptoms through diet

• Interpreting blood work in the context of treating disease through diet

• Specific macronutrient (protein, carbs, fat) recommendations to achieve your weight and health goals

• Sports nutrition and performance

In most states, ANYONE can call themselves a Nutritionist.

Even someone who has only taken a weekend course in nutrition. Yes, a ‘nutritionist’ may be able to give some good general advice on what to eat – but for anything more in-depth, you may want to seek out a Registered Dietitian.

I’ve had many clients, friends, and family who have come to me saying: “Have you heard of such-and-such a diet or supplement? My trainer told me to take it!”

And every time, this upsets me.

I worry that one day someone may provide advice that – even with the best intentions – may lead to health or medical complications; or lead to contraindications to medications taken; or may give someone a false sense of security about their health or well-being.

In some states, it’s actually illegal for anyone other than a Registered Dietitian to provide nutrition advice. Such actions could lead to legal repercussions.

I have an undergraduate degree in Exercise Science, and we learned about Exercise Prescription (developing exercise plans). But I would never create a training plan for someone because I know that I’m not certified by NASM or ACSM or any other professional sports association.

I know I’m not qualified to provide personal training. So I refer my clients to someone who is.

Because that’s the right thing to do.

Ultimately, it’s not about being territorial. It’s about working together and respecting each other’s scope of practice so that we can provide top-notch services, which is in the best interest of our clients.

Because our clients are the most important part of the equation. We work for YOU and want to help you achieve your best physical, mental, and emotional wellness.

So if you’re serious about your health – be sure to ask for all credentials when you seek out a health professional — whether it’s a Registered Dietitian, Personal Trainer, or any other person who may be helping you become your Best Self.

And remember to Live Deliciously!

Eat for More Energy!

by ADMIN on OCTOBER 3, 2011

Six tips to better health and increased energy.

Here’s the scenario:

You wake up, rush to get ready, grab a cup of coffee, and skip breakfast. Work is crazy and suddenly it’s lunch time; with nothing on hand you grab a quick lunch out or skip eating all together.

Then the afternoon ‘slump’ hits and you’re feeling tired, unproductive and your cravings sky rocket. So you snack on something salty or sweet. But that burst of energy quickly fades and you end up feeling zapped for the rest of the day.

At home you’re ravenous, so you snack your way to dinner then end up eating a huge meal. You rationalize the amount you ate by saying it was to make up for not eating much during the day and because you’re stressed.

Does this sound familiar? If so, you’re not alone. This ‘typical’ day is very common in our society, and I see it time and again with my clients. Food has become an after thought; a grab-and-go item to check off our To Do List.

And yet food plays a vital role in our health. In fact, you predict your own health by what you put in your mouth. While genes do play a role, what you eat is a main factor in whether you’re going to develop Type 2 Diabetes, heart disease, stroke, high blood pressure, and certain cancers. Yet you can reverse your risk of these diseases by eating healthfully and being physically active.

When and what you eat can not only determine our health, but also how much energy we have, how productive we are, what our mood is, and how well we concentrate.

In addition to diet, getting your blood flowing during the day – even from a simple stretch or a short walk – can revitalize and refocus your energy.

Here are six positive habits you can put into place to boost you body and mind’s power.

• Eat Breakfast. Starting your day without this morning meal is like rolling up to the Indy 500 without gas in the tank. You’ll be running on fumes before you know it. By eating first thing in the morning you’re jump-starting your metabolism so that you’ll be burning more calories throughout the day and be more focused in the morning. Even if you just start with a piece of fruit, you can train your body to want and expect fuel in the morning.

• Bring Two Snacks to Work. This means eating 5 to 6 small meals and snacks per day. Prevent the mid-afternoon slump by being prepared! By fueling your body with the right nutrients you’ll be able to finish your day strong. Eating frequently (every 3 hours) will help keep your blood sugar stable, helping to keep you energized and mood-swing free!

• Eat Balanced. Despite conflicting nutritional research, overwhelming evidence suggests that eating a combination of protein, whole grains, and healthy fats is extremely beneficial. Including protein with all your meals and snacks will help you stay focused and satisfied for longer. Including fruits and veggies will boost your vitamin, mineral, and antioxidant intake; while also boosting energy and brain power.

• Drink Water. Aim for 4-5 12-ounce glasses per day, even if you don’t feel thirsty. As much as half the population walks around with mild chronic dehydration. Lack of fluids can make you feel tired and hungry.

• Get Physically Active. Getting 20-30 minute workouts in – including some short bursts of intensity – will get you body into physical shape so it can support you through your rigorous days. It’s also a great way to relieve stress.

• Seek Recovery Every 90 to 120 Minutes. Scientists have found that the body’s hormone, blood sugar, and blood pressure levels drop every 90 minutes or so. By failing to recover during these times, your overall capacity to be productive and have energy will be compromised. To help recover, take a short walk around the building, drink a glass of water, stretch, or have a snack. This brief rest is important to help get you refocused when you return to your task – and will ultimately increase your productivity.

We all with there was a magic pill that would make our lives easier and healthier, but unfortunately there isn’t. You hold the power to control your health and energy.

Making these changes may not be easy, but if you accomplish one change at a time you’ll be setting yourself up for long term success. Focus on one goal and find a way to fit it into your lifestyle. Continue the goal until it becomes a positive habit. Then focus on the next goal.

By taking small steps, you can achieve more energy and better health!

Live Longer. Live Better. Live Deliciously!

Healthy Resolutions: How to be Successful Every Time!

by ADMIN on JANUARY 4, 2012

It’s the New Year and you’re ready to make a change for a healthier more energize lifestyle.

Whether your goals are to lose weight, eat better, or be less stressed; it’s important to put in place a plan that works for you so that you’ll be most successful in reaching your aspirations this year.

Other people can give you tips and tricks to help you reach your goals, but no one except you can lose the weight or change your eating habits.

Be prepared for challenges ahead, face them dead-on and conquer them! By making a commitment to yourself and allowing yourself to find happiness, you can accomplish anything.

Follow these next steps to create a plan to successfully reach your ‘Healthy You’ Resolutions!

Create Your Vision

Your vision is a compelling statement of who you want to be and what health-promoting behaviors you want to do more consistently.

To figure out your vision, imagine you’re meeting someone for the first time one year from now, and you’re everything you want to be physically, emotionally, and mentally.

Now write the answer to these questions:

• What do you look like? What are you wearing? How do you feel?

• What are you doing differently from what you’re doing now?

• How is your health different from what it is now?

Put your answers together for a succinct Vision that fits who you want to be.

Find Your Motivation

Your motivation should come from deep within and should answer the question “why”. As in “why do you want to lose weight?”, or “why do you want to start eating healthy?” Try to look past external goals such as ‘to be skinny’ or ‘to look great’; as these will only get you so far.

True motivation should be more meaningful – such as “I want to lose weight so that I’m alive to see my children / grandchildren get married,” or I want to eat healthy so that I don’t die of diabetes/cancer/heart disease like my parent did.”

These statements have a profound emotional connection to them and will be more likely to motivate you through the obstacles that you may face on the road to reaching your goals.

To find out your true motivations, answer these questions:

• What makes your vision really important to you? Why do you want to reach it?

• What would happen if you don’t achieve your goals? How would that feel?

• What obstacles might you run into while trying to reach your goals?

• What strategies might you use to overcome these obstacles?

These last two points are important. There will be challenges along the way so you should come up with your plan of attack now to be prepared!

Goal Setting

Once you’ve discovered your vision and motivations, it’s time to start setting long and short term goals. Your goals should be specific, measurable, achievable, and timely. For example, if you want to lose weight, you should probably weigh yourself once per week to track your progress. If you want to change your eating habits, perhaps keeping a food log would help you stay in line.

Long Term Goals

Your vision is where you want to be in one year (or two!). Now break that down into 3 month goals. Three months is long enough for you to achieve something but short enough to have you feel a sense of urgency. What do you want to be doing consistently three months from now? What weight do you want to be at? What eating or exercising habits will you have achieved by then?

Make these very specific! How many days per week will you be exercising? What does ‘eat healthier’ mean to you? Define it specifically!

Weekly Goals

Now we get to the most important part. Setting new goals each week is KEY to success! If you try to jump right into your three month goals head-on, it may be too much to handle at once and you may end up feeling like a failure.

Small, reachable goals set each week will bring you lasting success. Baby steps! If you want to be working out 5 days a week in three months, then maybe the first weeks goals should include working out once or twice. If you want to bring lunch to work instead of eating out, then maybe the first weeks goal is to bring lunch once.

Once you feel confident you can accomplish that week’s goals without a hitch, bump up the challenge for the next week.

Last Bits of Advice

Use your support system! Find a group of friends or family who has the same goals so that you’re surrounded by inspiration, encouragement, and accountability. Meet them at the gym so that it’s harder to not show up. Call them when you’re about to eat something you don’t want to. When those you love know your goals they’ll be less likely to undermine your attempts at becoming your Best Self!