HAPPY!

Written by Kacy Cluxton. Posted in Blog.

21

When the Doctor Says Low Carb...

Written by Stacy. Posted in Blog.

When the doctor says low carb most patients hear NO CARBS. When a doctor says, eat healthy most patients leave without a clear picture of what healthy really is.
Our bodies need carbohydrates to function. Whether you are sitting around daydreaming or running a marathon you need carbohydrates.
I pulled out my textbook from college, Understanding Normal and Clinical Nutrition, which states, "Many people mistakenly think of carbohydrates as 'fattening' and avoid them when trying to lose weight. Such a strategy may be helpful if the carbohydrates are simple sugars of candy bars and cookies, but counterproductive if the carbohydrates are the complex carbohydrates of whole grains, vegetables, and legumes."
As Dietitians and Certified Intuitive Eating Counselors we feel strongly about a healthy diet but also have the mentality of everything in moderation. To help plan balanced meals use the MyPlate guide. If you follow the Intuitive Eating principles and don't restrict the unhealthy foods you most likely won't OVERINDULGE in them either.
It is never a bad idea to consult a Registered Dietitian to ask questions and try to figure out what is in your best interest as you are trying to adopt a healthier lifestyle.

Take Action

Written by Kacy Cluxton. Posted in Blog.

20

Celebrate Every Win

Written by Stacy. Posted in Blog.

"Waiting to celebrate your wins until you accomplish bigger goals can sap your energy and make it more difficult to stay motivated."- Amy Sowards
I love reading blogs from Amy Sowards, owner of RD Entrepreneurs Academy. This quote rang so true not only in professional goals but also in everday healthy lifestyle goals. Sometimes I see clients who have a goal to lose fifty pounds. I notice they start making healthy lifestyle changes, such as, choosing to drink more water verses pop and start an exercise routine that they enjoy but quickly get discouraged when their weight doesn't budge. Two very important lessons to consider:
1.) Put weight loss on the backburner. Focusing on losing weight is not a motivator and will cause you to question your positive efforts when you don't see immediate results from the scale.
2.) Celebrate every win. Reread Amy's quote above and focus on the small steps you have taken in your particular journey to a healthier life. In the example I presented above, starting an exercise routine is not easy. Sometimes it takes trial and error finding an activity you enjoy and deciding to make time for it is more important than any number on a scale. Deciding to choose water instead of just grabbing a pop out of habit is huge. Focus on the positive effects of exercise and drinking water even if the scale does not reflect these awesome changes.
See the small steps as a success even if you have not met your ultimate goal.
Don't get discouraged- CELEBRATE EVERY WIN!

The sticky topic of Halloween candy

Written by Kacy. Posted in Blog.

Family Meals Focus #30

Back still again by popular demand. Originally published in 2008.

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The topic of Halloween candy is so sticky for parents that I address it in all of my books. Here's what I said in Your Child's Weight: Helping Without Harming Chapter 4, ''Help without harming with food selection.'' ''Treat candy the same way you do other sweets. Your child needs to learn to manage sweets and to keep sweets in proportion to the other food he eats.'' I had previously explained that treat-deprived girls in research studies load up on forbidden foods when they weren't even hungry and tend to be fatter, not thinner. Girls who were allowed treats regularly ate moderately if at all and were thinner.1

A learning opportunity

Still quoting from Your Child's Weight : ''Halloween candy presents a learning opportunity. Work toward having your child be able to manage his own stash. For him to learn, you will have to keep your interference to a minimum. When he comes home from trick or treating, let him lay out his booty, gloat over it, sort it and eat as much of it as he wants. Let him do the same the next day. Then have him put it away and relegate it to meal- and snack-time: a couple of small pieces at meals for dessert and as much as he wants for snack time.''

''If he can follow the rules, your child gets to keep control of the stash. Otherwise, you do, on the assumption that as soon as he can manage it, he gets to keep it. Offer milk with the candy, and you have a chance at good nutrition.''

Wise use of sugar does not affect behavior

"Despite what most people think, studies show sugar does not affect children's behavior or cognitive performance.2 My own observation is that children who are allowed to eat sugar instead of meals and snacks provided for them by their parents are likely to show deficits in behavior and cognitive performance. [For help finding a balance, see Using Forbidden Food.] That has to do with poor parenting, not poor food selection. The key phrase in my candy advice is relegate it to meal- and snack-time . Structure is key. Maintain the structure of meals and sit-down snacks, with parents retaining their leadership role in choosing the rest of the food that goes on the table. With that kind of structure and foundation, candy won't spoil a child's diet or make him too fat.

Preserve the joy of Halloween

"Ann Merritt, reviewer, experienced parent and pediatric dietitian, makes an observation about this important topic. ''This advice should be in every parents' magazine every year. I have seen so many kids have Halloween ruined for them when parents are over-concerned about sugar.'' When you consider that for many children, Halloween is their very favorite holiday, that is a serious concern."

For more about feeding, see www.EllynSatterInstitute.org and click on How to feed. For more about family meals, click on How to eat.

Reference List

1. Birch LL, Fisher JO, Davison KK. Learning to overeat: maternal use of restrictive feeding practices promotes girls' eating in the absence of hunger. American Journal of Clinical Nutrition. 2003;78(2):215-220.

2. Wolraich ML, Wilson DB, White JW. The effect of sugar on behavior or cognition in children: A meta-analysis. Journal of the American Medical Association. 1995;274(20):1617-1621.

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