COMPARISON IS THE THEIF OF JOY
Social media, magazines, TV, celebrities and all other media platforms set the stage for us to compare ourselves to others.
These things show the perfect body, the perfectly healthy and energetic and so so happy. I used to look at the Title Nine catalog and wish I could feel as healthy and energetic as the seemingly real women.
When we compare ourselves to others we are telling a story that someone else is better than us or more worthy than us. This brings us to feeling shame.
Everyone’s life is different. Social media is where people show their best selves (sometimes with filters). Our age, our hormones, sleep, activity level, stress level, diet, medical history, genetics and so much more than that are things we are comparing and we need to stop doing that. It is unproductive and it makes us feel bad.
We are who we are and that is okay. If you want to make changes, great! I’m here to help you. If not, that’s okay too. You might be ready someday.
When we work together, I will not point out another persons accomplishments, appearance, or health journey. Yours is as unique as you are.
I will remind you what serves one person may not be what serves you.
I will redirect your focus by helping you identify action steps you can focus on to move in the direction of your health goals.
Unfollow any of the social media accounts that get you stuck in comparison mode. You will be healthier for it.
Shame and Guilt
Shame is a common feeling for women whether from expectations from society, family, partners, or social media. Seems we are always being told who, how, and what to be. Might be why we end up with diseases of the thyroid.
Shame can center around our bodies for sure, but might also be related to a failed relationship, parents, appearance, getting older, etc. Shame, guilt, embarrassment, and humiliation are used interchangeably but they are not the same thing.
My job is to understand if you are feeling any of these in addition to helping you figure out what to eat. Maybe you have shame around food. If I can understand this, I can be better equipped to offer the support you need. This isn’t just about changing your diet.
Shame, according to Brene Brown is “the intensely painful feeling or experience of believing that we are flawed and therefore unworthy of love and belonging.” We all experience it to some degree and you need to know it is never a productive thing.
Guilt is when you feel remorse due to an inaction or an action that you regret and doesn’t align with your values. For example, if you value your health but consistently reach for things in the cupboard that don’t support that value….. We’ve all been there. Guilt is uncomfortable, but can also be productive if you allow it to serve as a reminder of your values and prompt positive change.
Humiliation can occur when we are on the receiving end of a negative behavior like when someone doesn’t believe you are sick or dealing with fatigue or brain fog. This cuts deeper than being embarrassed which is more fleeting and becomes something we might laugh about later.
It is important your practitioner understand these feelings so they can show up for you. Motivation around eating right, and exercise is always changing. You will have motivational highs and lows which can be from life stress or something you just can’t explain. Maybe it’s a crappy day outside or the wrong time of year for you.
It’s okay.
If you are someone who is generally practicing more healthy habits you might feel guilty or have shame when you feel less motivated or ‘stick to the plan’. Maybe you don’t feel like you are worthy of success, or you are comparing yourself to someone else so you just don’t feel good enough.
We all have negative self talk which is often a result of internalized messages about the way we ‘should’ act, look, think or feel. The messages come from all over - TV, magazines, social media, society, family, or friends. Sometimes negativity feels motivating to push you to keep trying but it can also lead to unnecessary guilt, feelings of shame, and negative self talk.
We want to avoid this if we can.
When you share something vulnerable with me, I say thank you for sharing your experience with me. It can be hard to share feelings of guilt and shame. It makes us vulnerable. I appreciate that you trust me with this kind of information.
Know that it is okay to have these kinds of feelings. I’m here for you.
The feelings you are having are likely quite normal and you are not alone. Rest assured that others are going through what you are.
I will support you in whatever way is best for you. That might look like more guidance in consultations to help you determine your own needs. You can tell me specifically what you need from me.
Use me as the valuable resource that I am. I have a lot of knowledge and experience to share that will get you on your way to healthy. I want to help you feel involved in your healthcare so we work together to help you make decisions about what directions to go. This way we can remove guilt and shame from the equation.
Holiday Harmony: Balancing Celebration and Health with Smart Kitchen Strategies
Common Holiday Challenges
The holiday season rolls in with a wave of cheer, twinkling lights, and the promise of shared feasts that bring family and friends to the table. It's a time for tradition, celebration, and creating cherished memories. However, with this festive spirit also comes a duo of common challenges many of us face: time constraints, the tendency to overeat and worrying about what to eat with food restrictions such as having to be gluten free and/or dairy free due to thyroid disease.
Between shopping, decorating, and social engagements, time (and energy) becomes a precious commodity, and preparing holiday meals can transform from a joyous occasion into a stress-inducing task. Also, the abundance of rich foods and the atmosphere of indulgence can lead to overeating, making it difficult to listen to our body's cues and maintain the balance we strive for in our health and wellness.
Yet, the holidays shouldn't have to be a choice between savoring the moment and staying true to our wellness goals. With a sprinkle of strategy and a dash of planning, it's entirely possible to revel in the joys of the season while keeping our health in check.
In this blog post, we will guide you through time-saving hacks for efficient holiday meal prep and mindful techniques to enjoy the festive feasting without overindulgence. Let's unwrap these holiday hacks to ensure a season that's both merry and light.
Time-Saving Strategies
In the heart of the holiday hustle, time becomes as coveted as the secret family recipes we cherish. To ensure you can enjoy the festivities without the frazzle, let's explore some effective time-saving strategies for holiday meal prep and cooking.
Start with Pre-Prepped Ingredients
Go semi-homemade
Embrace the semi-homemade approach to give yourself a break without sacrificing the home-cooked feel of your meals. Utilize high-quality store-bought items and give them a personal touch. Here are some semi-homemade hacks you might consider:
A store-bought rotisserie chicken can be a game-changer. Use it to create a hearty chicken chili or shred it for a quick and nutritious lettuce wrap.
You can use canned wild caught salmon to make a quick salad.
Don't shy away from pre-chopped produce. They are perfect for roasting or adding to salads, saving you the hassle of battling with a squash.
These shortcuts are not just about cutting corners; they're about smartly allocating your efforts where they count the most.
Keep Recipes Simple and Repeat
Cook Once, Eat Twice
Consider the principle of batch cooking to streamline your meal prep. This doesn't mean eating the same meal repeatedly but preparing components that can be used in various ways throughout the week. For instance:
Cook a large batch of rice or quinoa at the beginning of the week. This can then serve as the foundation for different meals, from stir-fries to salads.
Hard-boiled eggs are another versatile ingredient that can be made in bulk and used for snacks, to enhance salads, or mashed for sandwiches.
Cooking chicken breasts? Double what you are planning to cook and chop the leftovers up to put on salads or add to chicken soup.
Sheet Pan and One-Pot Meals
Minimize cleanup by focusing on one-dish meals. Sheet pan and one-pot recipes are not just a boon for your time but also for your taste buds, as they allow flavors to meld together beautifully.
Try your hand at creating "baking pockets" with parchment-lined foil for moisture-rich, perfectly roasted fish.
Combine a protein with seasonal vegetables on a sheet pan for an easy meal that simplifies serving and cleanup.
And for those who own an Instant Pot, it's a perfect time to experiment. With minimal effort, you can have a delicious meal like chicken cacciatore or chickpea stew ready in no time.
Strategies to Prevent Overeating
Pre-party Planning
Eating a Healthy Snack Before Attending Events
A successful strategy to prevent arriving at an event famished is to eat a healthy snack beforehand. A combination of fiber, healthy fats, and protein can curb hunger and help you avoid making a beeline to the buffet. Think apple with almond butter, a small Greek yogurt with berries, or a handful of nuts and vegetables.
Hydration Strategies to Reduce Hunger
Drinking water is not only essential for your overall health but also a fantastic tool for managing your appetite. Sometimes our bodies mistake thirst for hunger. Ensuring you're well-hydrated can help prevent mindless snacking. Aim to drink a glass of water before you start eating and keep sipping throughout the event.
Smart Buffet Tactics
Plate Selection Tips
The size and color of your plate can surprisingly influence how much you eat. Choose a smaller plate to help control portions. A study in the Journal of Consumer Research found that a high contrast between the color of the food and the plate—think pasta on a red plate versus a white one—may help you eat less.
Navigating a Buffet: What to Choose First
When you approach a buffet, scan the entire table before making your selections. Start by filling your plate with salads and vegetables, then add protein, and finally, if you have room, choose a small portion of the dishes you can't resist. By prioritizing the order in which you fill your plate, you'll likely end up eating smaller portions of the calorie-dense items.
Indulgence
Balancing Healthy Options with Holiday Treats
It's essential to balance your plate with mostly nutrient-dense foods like fruits, vegetables, whole grains (like quinoa), and high quality proteins, but it's also okay to enjoy your favorite gluten free holiday treats. Allowing yourself some of these foods can help satisfy cravings and prevent feelings of deprivation that might lead to overeating later.
The "One-Plate" Rule to Enjoy Variety Without Overeating
Adopt the "one-plate" rule: fill one plate with a little bit of everything you'd like to try, rather than going back for multiple rounds. This way, you can enjoy a variety of flavors without overeating. Remember, it's about enjoying the food as part of the celebration, not making the food the centerpiece of the event.
Additional Holiday Strategies
The holidays don't have to be a time when your wellness goals are put on hold. With a few adjustments, you can navigate the season's temptations while still engaging in the festive spirit.
Navigating Holiday Treats
Selecting Wisely
When faced with an array of holiday treats, it can be challenging to choose wisely. A good tactic is to be selective and prioritize treats that are special to the season, ones you truly love, rather than those you could have at any time of the year. When you do indulge, savor the flavor and eat slowly to increase your enjoyment and satisfaction.
Homemade Over Store-bought
Opt for homemade goodies when you can. Not only are they often more satisfying, but they're also usually made with more whole ingredients than store-bought versions, which often come with added preservatives and artificial flavors.
Incorporating Activity into Your Celebrations
Active Traditions
Create new traditions that involve activity. Whether it's a family football game, a post-meal walk, or a morning jog to kick off the day, these activities can offset some of the day's caloric intake and boost your mood and energy levels.
Pairing Activities with Social Gatherings
Instead of traditional sit-down gatherings, consider events that involve some form of activity. Ice skating, walking through a holiday-lit park, or volunteering to set up a community event can all be festive and active ways to celebrate the season.
Managing Stress and Dietary Temptations
Mindfulness and Moderation
The holiday season often brings stress, which can lead to emotional eating. Practice mindfulness and stress-reduction techniques such as deep breathing, meditation, or yoga. Being mindful can help you recognize when you're eating out of stress rather than hunger.
Setting Realistic Goals
Set achievable goals for the holiday season. Rather than aiming for weight loss, you might aim to maintain your weight. This can relieve some of the pressure and help you focus on moderation rather than restriction.
Support Systems
Lean on friends, family, or a support group when you're feeling tempted. Sometimes, just talking about your temptations can lessen their power. Additionally, these people can offer encouragement and remind you of your goals and progress.
Conclusion
Embrace the Spirit of the Season
As the festive lights twinkle and the carols play, remember that the holiday season, with all its indulgences and merriment, is a brief interlude in the grand scheme of the year. It's a special time meant for joy, reflection, and making memories with loved ones, not for stress or guilt about food and time management.
Balance and Enjoyment
Allow yourself to indulge in the seasonal delights with a plan for balance. Use the strategies we've outlined to manage your time effectively, so you're not overwhelmed by kitchen duties. Approach your holiday feasts with mindfulness, enjoying each bite and the unique pleasure that comes with holiday meals.
Keep Perspective
While it's easy to get caught up in the moment, remember that these festivities are temporary. Soon enough, you'll return to your usual routine and healthy eating habits, which will continue to support your long-term health goals. The holidays are a time to celebrate, to give thanks, and to indulge a little—knowing that you can return to your established healthy practices with the new year.
Carry Forward the Joy
Take the key strategies for time management and mindful eating you've learned and apply them not just during the holidays, but as part of a sustainable approach to a joyful, healthful life. You've got the tools to enjoy the holiday season to its fullest, without compromising the well-being that you work towards year-round.
May your holidays be filled with cheer, cherished moments, and the comforting knowledge that a few days of indulgence are part of the joy of life. Wishing you a happy, healthy, and balanced holiday season!
Have you been told you may have anemia?
Are you deficient in at least one vitamin or mineral essential for good health? This may be surprising, but you have an almost one in three chance of being at risk.
It’s proven: 31 percent of people in the United States are at risk for a deficiency in at least one vitamin or mineral essential for good health. It may be hard to imagine that we don’t get enough nutrition when we see an abundance of food available 24/7, but it’s true. A recent study showed the top five nutrients many of us need more of.
Should you be concerned about being low in one or two vitamins or minerals? In a word, yes. That’s because vitamins and minerals are essential for optimal health. Being low may not cause immediate symptoms, but it puts you at risk for many serious diseases that can affect your brain, heart, blood, immune system, metabolism, bones, mental health, etc. Nutrients are key pieces your body needs to maintain all of your systems in good working order. Missing just one or two pieces can throw off the delicate balance you need to be healthy and feel great. That’s because most nutrients don’t have just one vital role to play within the body, they play many, many vital roles.
How would you even know if you’re at risk for a nutrient deficiency? It’s not always obvious. Sometimes symptoms aren’t felt for a long time and sometimes they’re very vague and non-specific. For example, fatigue, irritability, aches and pains, decreased immune function, and heart palpitations can be signs of many things, including a nutrient deficiency. This article goes over the five most commonly deficient nutrients, some of the more obvious symptoms, and foods that are high in each so you can get enough.
1 - Vitamin B6
The number one most common nutrient deficiency in the US was Vitamin B6. This vitamin is important for your blood, brain, and metabolism. Vitamin B6 helps the formation of hemoglobin in the blood (the part that carries oxygen around). It also helps to maintain normal levels of homocysteine (high levels of homocysteine are linked with heart disease). In addition, this vitamin plays an important role in the production of neurotransmitters (chemical messengers allowing nerve cells to communicate with each other). Not to mention the fact that it’s also involved with over 100 enzyme reactions in the body, mostly for metabolism.
Some of the main symptoms of a serious deficiency in Vitamin B6 are depression, confusion, convulsions, and a type of anemia called “microcytic” anemia. Symptoms of a less serious deficiency are no less serious. They include increased risks for heart disease and Alzheimer’s. These wide-ranging health effects are why Vitamin B6 is so essential for health.
Vitamin B6 is found in all food groups. People who eat high-fiber cereals tend to have higher levels of the vitamin because cereals are often fortified with it. Vitamin B6 is also found in high quantities in potatoes, non-citrus fruits (e.g., bananas), and various animal-based foods such as poultry, fish, and organ meats.
2 - Vitamin B12
Like Vitamin B6, Vitamin B12 is also very important for your blood and brain. It is needed for the creation of healthy red blood cells and the formation of the outer coating of nerve cells (myelin) which is very important for their optimal functioning.
Vitamin B12 can be a bit difficult to absorb from your food. To improve absorption, it’s important to have adequate acid and digestive enzymes in the stomach. This is because the vitamin is very strongly bound to the proteins in food, and stomach acid and enzymes help to break those bonds and free the vitamin so your body can take it in.
Having a Vitamin B12 deficiency can be caused by a type of anemia called “pernicious” anemia. Pernicious anemia is an autoimmune disease that affects the stomach and reduces its ability to absorb Vitamin B12. A deficiency in Vitamin B12 can then lead to a different type of anemia called “megaloblastic” anemia. Low levels of Vitamin B12 can also cause neurological damage (due to impaired myelination of nerve cells).
Vitamin B12 isn’t naturally present in most plant-based foods, except it is found in some nutritional yeast products. It is naturally found in dairy, eggs, fish, poultry and meat and is particularly high in clams, beef liver, trout, and salmon. Many breakfast cereals are fortified with Vitamin B12.
If you are consuming Vitamin B12 supplements or eating foods that are fortified with Vitamin B12, your levels of stomach acid and digestive enzymes aren’t as critical as they are for the absorption of the vitamin directly from foods. This is because when adding Vitamin B12 to foods and supplements, it’s not tightly bound to their proteins and this makes it much more easily absorbed.
3 - Vitamin C
Vitamin C is important for wound healing (via a protein called collagen), the production of neurotransmitters, metabolism, and the proper functioning of the immune system. Vitamin C also acts as an antioxidant to reduce the damage caused by free radicals that can worsen several diseases such as certain cancers and heart disease. Vitamin C also helps your body absorb the essential mineral iron, which is one of the top five nutrient deficiencies also included in this article.
Collagen is a vital component of connective tissue and this describes some of the symptoms of its deficiency disease, scurvy. Symptoms of scurvy include weak connective tissue such as bleeding, wounds that won’t heal, and even the loss of teeth.
You can get Vitamin C from many fruits and vegetables. Ones particularly high in Vitamin C include bell peppers, oranges, and orange juice. Other good sources of the vitamin include kiwifruit, broccoli, strawberries, Brussels sprouts, tomato juice, cantaloupe, cabbage, and cauliflower. Vitamin C is not naturally present in grains, but some breakfast cereals are fortified with it.
When choosing foods for Vitamin C, choose the freshest options because levels of the vitamin naturally reduce over time the longer the food is stored. Try, as much as possible, to eat Vitamin C-rich foods raw. If you do cook them, then choose steaming and microwaving instead of prolonged boiling because the vitamin is destroyed by heat and will end up in your cooking water.
4 - Vitamin D
Vitamin D, also known as the “sunshine vitamin,” is very important for your bones. It promotes the absorption of the mineral calcium. When your body has enough calcium, it can maintain normal bone mineralization and prevent problems in the muscles that lead to cramps and spasms. Getting enough Vitamin D and calcium can also help protect against osteoporosis. In addition to all of these bone and muscle impacts, Vitamin D helps to reduce inflammation and modulate both immune function and sugar metabolism.
Without enough Vitamin D bones can become thin, brittle, or misshapen. Vitamin D prevents these issues known as rickets (in children) and osteomalacia (in adults).
Your skin makes Vitamin D when it’s exposed to the ultraviolet rays of the sun and very few foods naturally contain it. The few Vitamin D-rich foods include fatty fish and fish liver oils (e.g., salmon, trout, cod liver oil). Other foods that naturally contain small amounts of Vitamin D include egg yolks, beef liver, and cheddar cheese. Some mushrooms can contain Vitamin D—particularly those exposed to UV light.
Most of the dietary Vitamin D that people in the US get is from fortified foods and beverages. These include some dairy products (mainly milk), certain plant milks (e.g., soy, almond, or oat milks), various breakfast cereals, and a few types of orange juice. Be sure to look at the nutrition labels to see if and how much Vitamin D is in each serving of the food or beverage.
5 - Iron
Iron is a mineral essential for healthy blood so that it can transport vital oxygen throughout your body every second of every day. This happens via a compound in your red blood cells called “hemoglobin.” Iron also supports your muscles (like Vitamin D) and your connective tissue (like Vitamin C). Having adequate iron is necessary for physical growth, neurological development, hormone production, and the function of your cells.
A deficiency in iron is commonly known as “anemia.” Menstruating women tend to be lower in iron simply because of their regular loss of blood.
Most iron in the body is in the blood, but there is some stored in the liver, spleen, bone marrow, and muscles. This is why iron deficiency progresses slowly from depleting your stores (mild iron deficiency), to reducing the number of red blood cells (marginal iron deficiency), before you get to full-out iron deficiency anemia.
Iron is naturally found in many foods in one of two forms: heme and nonheme. Animal-based foods contain the more absorbable heme form. Plant-based foods naturally contain nonheme iron. Vitamin C helps your body absorb the nonheme iron from plants, which is why, if plants are a main source of iron in your diet, it’s important to combine iron-rich plants with Vitamin C-rich plants in the same meal.
Some of the best sources of iron include fortified cereals, oysters, white beans, dark chocolate, beef liver, lentils, spinach, and tofu.
Final thoughts
Up to one-third of people in the US are at risk for at least one nutrient deficiency. Most commonly, that deficient nutrient is Vitamin B6, but there are also many people deficient in vitamins B12, C, and D, as well as the mineral iron. Vitamins and minerals are essential nutrients because everybody needs them on a regular basis for good health. Lacking in any one nutrient can have far-reaching consequences.
Eating a nutrient-rich diet with a variety of foods can help everyone achieve their health and nutrition goals. Just eat real food (#jerf)
To know if you’re at risk for a nutrient deficiency, schedule a consult with me. I can review your foods and supplements.
I can help. Click here to book a chat about making sure you are meeting your dietary needs.
Need a personalized list of recipes and a plan to help you enjoy eating well? Sign up for my free 3 day anti-inflammatory meal plan here.
Feeling “off” or having symptoms that concern you? Want inspiration on how to meet your health goals through a nutritious diet? Book an appointment with me to see if I can help you.
References
Bird, J. K., Murphy, R. A., Ciappio, E. D., & McBurney, M. I. (2017). Risk of Deficiency in Multiple Concurrent Micronutrients in Children and Adults in the United States. Nutrients, 9(7), 655. https://doi.org/10.3390/nu9070655
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537775/
National Institutes of Health Office of Dietary Supplements. (2020, February 28). Iron fact sheet for health professionals.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2020, February 4). Vitamin B6 fact sheet for health professionals.
https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2020, March 30). Vitamin B12 fact sheet for health professionals.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2020, February 27). Vitamin C fact sheet for health professionals.
https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/
National Institutes of Health Office of Dietary Supplements. (2020, October 9). Vitamin D fact sheet for health professionals.
https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/