Today IS The Day

As a dietitian, I am very aware that I'm expected to portray a certain image.  I have many clients who voice their view that if they were in front of an obese dietitian - they would walk out.  I am a firm believer that we pay our health practitioners for their knowledge -not their personal application of their own knowledge.  You don't know if your physician smokes, if your mental health practitioner is being abused or God only know what your nurse might have going on in his/her own world.  That being said, I can see how a client might balk at the idea of being counseled by someone they view as having their same weight management issues.   I myself have a long family history of rolly polly individuals.  I don't have the worse genes but I definitely have genes that have made me work to stay healthy.  I made a commitment to try a new workout this weekend - boot camp.  I went swimming this morning in spite of my sore thighs and sore backside.  I made a commitment to myself.

When making lifestyle changes, I often ask patient's the following -
1-Is this your priority? What is your goal?
2- What do you understand about making healthful diet and physical activity choices?
3-What are you prepared to do to meet your goals? 

Making an appointment with a dietitian is the easy part.  The hard part happens between those visits to the dietitian.  The hard part is finding the motivation that goes against our long lived habits.  Getting out of bed to go exercise when it's cold outside and our bedding is soft and warm.  Today, I heard myself ask once again what I ask so many people - "What are you prepared to do to meet your goal?"  I apply that question to myself now. The answer is that I am not having that piece of Apple Clafouti with brandy syrup.  I will get up again in the morning and exercise.  I will enjoy my meals without overeating.  I won't pretend Thanksgiving comes each evening at 6 pm.

Healthful Holidays

I have an intern presenting on Healthful Holiday Meal strategies.  I like to add that I'm not all about destroying Thanksgiving dinner.  Holiday celebrating is not restricted to federally observed holidays.  The holidays usually span a three month period when the weather doesn’t' exactly inspire light healthful meals or physical activity.  So for the next couple of months - Healthful Holiday strategies will dominate our special topics.  

The Basics -
Eat Less - think of this concept.  Having 1 less scoop of food at east meal can equal 30 pounds less weight in 1 year.

Be Honest - Keeping a food record be it on line or on paper is a way of self monitoring.  It's a black and white strategy of identifying if this was truly a once a week splurge of if an unhealthful choice make a regular showing.  Telling yourself it's a special occasion doesn't mean that you didn't indulge in a box of biscoccitos 4 days that week.

Weigh Yourself Regularly – this is defined as almost weekly.  This is another self-monitoring strategy shown to keep people who are successful weight loss on track.

 I am definitely working on keeping focused with my activity and limiting night time grazing.  This was not the right time to discover pre-made carmel dip.

Next Topic:  Challenge of Healthful Eating on a Budget. 

Walk the Talk

I have several bad habits that I struggle with from time to time.  It feels too cold to swim but that’s the best form of activity while my foot heels.  I have some nights of poor sleep so I sleep late instead of getting in my morning workout.  It’s been going on for a couple of weeks.  The result of not putting physical activity and healthful eating as a top priority is that I am less happy, less energetic and yes at times just cranky and irritable.   Making healthful choices isn’t always about knowledge sometimes it comes down to addressing barriers.  Individuals who complete their physical activity in the morning are less likely to skip their exercise.  Having a clear plan (be it a weekly focus or training for a specific activity) increases success. 

A goal without a plan is just a wish.

Antoine de Saint-Exupery
French writer (1900 - 1944)

SMART is a handy tool for setting your goal.

S-Specific

M-Measurable

A-Attainable

R-Realistic

T-Timely

I can’t imagine a life where I’m only working on one goal because there is just too much to experience and accomplish but my focus for the next few weeks will revolve around goals associated with my physical health.  So why would I - as a dietitian-  focus on a physical activity goal?  Because when I am meeting my activity goals, I get fewer cravings at night and temptation foods are less tempting when there is an electronic screen telling you that your workout burned a whopping calorie equivalent to a few Fig Newtons.  So activity goal starts today and tomorrow, I’ll reaffirm my ongoing nutrition plan.  Check back if you’re interested in ideas for daily meals and snacks.

I will be physically active for at least 45-60 minutes each day in the morning before work in order to resume biweekly runs at a pace of 6 miles per hour before the New Year.

Holiday Mayhem

Halloween has concluded marking the holiday free for all that many will enjoy today and regret come the New Year.  So while I’m looking forward to the holiday décor, I am hoping to keep those hopeful clients on track thru yet another holiday season so that our observances don’t come back to haunt us well past the holidays – fasting, splurging, binging, and whatever other habits we may each enjoy.  November will mark a continuation of programs.  December will mostly be preparation for the upcoming year in the hopes that it will welcome a more streamlined process for those we serve.  We will be playing host to the NMSU Dietetic Internship which is a milestone for our local land grant university.  So between decorating and making jam thumbprints, I will be doing my part to play the good role model.  The upcoming trip to Hawaii is a powerful motivator.

In A Study Of Preschoolers, Meals Paired With Collectible Toys Are Perceived By Kids As Likeable And Good Tasting

In A Study Of Preschoolers, Meals Paired With Collectible Toys Are Perceived By Kids As Likeable And Good Tasting

Did YOU feed your child?

Interesting scenario created by a concerned parent this week.  In a culture where many activities revolve around food – such as the pizza party following the buffet lunch or handing out king sized candy bars as a reward for good work in school.  So the comment –

“Since they’ve had enough calories, I don’t have to feed them the rest of the day.” 

This might work fine if it’s already bedtime but imagine a child who has technically met their calorie requirements by breakfast yet still has to get thru the rest of the day.   We can experience hunger even when we have met our calorie needs since hunger is tied to both physiological and psychological triggers.  And “calories” are very different from “nutrition”.  Focusing on a single aspect of the overall diet is often detrimental.   Foods are groups based on the types of nutrients they provide and omitting whole groups of foods can result in nutrient deficiencies.  Vegetables anyone?

Therefore the better question to ponder is whether or not your child has met their nutritional needs?   

No More Free Pens

NO MORE FREE PENS.  Ok, the practice of getting the "free lunch" from drug representatives has been drastically altered in most states.  This may be why you might have noticed fewer free samples promoting various medications.  Some states have deemed this practice a conflict of interest.  In our state, we have been fortunate to benefit from several treatment programs being supported by drug companies having medication assistance programs for those whom meet income guidelines and in some cases residency guidelines.  Applications go thru the drug company and medications are either managed thru a mail order system going directly to the patient or to the medical “home”.  We are a poor state, we could have used those pens and maybe some calendars but we are not in it for the free goods or for the money. 

The 2-TWO Donuts

Many staff within our office strive to make healthful food choices (activity routines continue to be a hurdle as well).  Some collogues have gone so far as to start triathlons, others have seen dramatic changes thru portion control.  So when a box of Krispy Kreme donuts was delivered to our office it was a special day.  I was among the first to get a glazed donut.  Yes I’m a dietitian but I believe in learning to fit in those less healthful items.  I doubt that I’ll be struck by lightning, but I might stay out of the predicted thunder storms for a while just in case.  I skipped my planned snack and had a lighter lunch to compensate.   This brings me to donut number two which I enjoyed with my afternoon cup of skim milk.  I hear a lot about the senselessness of having “diet” beverages or fat free beverages along side of a sweet such as the donut but I see no problem in making choices as to where you get your fat, sugars or calories.  But my second donut opened a flood gate for many members of the team.  If the dietitian gets a second donut, then why shouldn't I get another one?  As a health professional it’s important to remember that we should be role models for the messages we advocate.  When we make good choices, people pay attention.  When we make poor choices, people pay even more attention.  Although, no one wanted to accompany me for my afternoon run - this was the “cost” of that second donut.    

Why Are YOU Here?

I can honestly say that most people who frequent my practice do not come to me to reveal some mystical secret about their "diets" that has contributed to some chronic illness or decreased their sports performance.  Mostly it's learning how to navigate the course - learning how to apply the overwhelming information and options that are put before us each day.  Today, my day was about working on more techniques to help people understand why their "diet" is important as well as giving them ideas on how to make changes.


Top 10 reasons to talk to a Registered Dietitian
http://www.eatright.org/Media/content.aspx?id=1510&terms=top+10+reasons