“Although I did not achieve my weight loss goals during the program, I am exercising more than I ever have before. My cholesterol was high before I started the program and now is in the normal range. The reality is that I am healthier now than I was before even though the number on the scale did not go down. Health is not just about weigh. This program taught me how to live a healthier lifestyle. My favorite lesson was the last one on lapsing and relapsing. I have learned how to change my mindset to prevent a relapse. I have relapsed many times before and have started and restarted my weight loss journey countless times. Now, I get myself back on track sooner by thinking positively and not giving up.”
Have you ever thought about how the food that we eat can affect our mental health, either positively or negatively?
There has been a lot of research done recently on the connection between food and mood. As a matter of fact, the Food and Mood project led by several large government agencies is an effort to examine this connection in order to improve the emotional wellness of our youth.
On a smaller more personal scale, I recently witnessed this connection first-hand with my 16-year-old. I picked her up from a friend’s house and noticed that she was very on edge and ravenously hungry. When I asked what she had eaten for breakfast, she mentioned waffles with maple syrup. As her dietitian mother, my first thought was, ‘Ok, she did have breakfast, that is good!’ My next thought was, ‘What she ate had very little staying power.’ Her breakfast contained virtually no fiber, protein, or fat, the three components in food that help us feel full longer and stabilize our blood sugar. What she had done was spiked her blood sugar with refined carbohydrates in the white flour waffles and sugar in the maple syrup, which then came crashing down a short amount of time later leaving her feeling hungry and irritable. The food that she had eaten most definitely affected her mood, and not in a good way.
If we take this example of my daughter back to a larger and more long-term scale over many years, we can see why a poor diet can be linked to poor mental well-being. Researchers at the Center for Innovative Medicine at Johns Hopkins University are looking at the connection of food and mood at the microscopic level to examine the brain-gut connection and its effects on mental health. These researchers have found that the enteric nervous system (ENS), also referred to as the “brain in the gut” is important for understanding how food affects our mood and conversely how our mood affects everything in our gut. They note that “the gut produces 90 percent of the body’s serotonin and half of its dopamine.” These two “powerful neurotransmitters that affect mood, help the mind stay calm and focused, and are natural anti-depressants.”
One of the most important ways that we can take care of our gut so that it can do its job to positively affect our mood is to keep it in the right balance of different types of bacteria. These bacteria also help us digest our food, prevent infection and inflammation, manage our weight and blood sugar and maintain healthy liver function.
Foods that can help us optimize gut health
Onions, garlic, soybeans, and artichokes, which are prebiotic foods that act as food for healthy gut bacteria.
Yogurt, kefir, kimchi, and sauerkraut, which are fermented foods that contain healthy live bacteria.
Bananas, that supply our gut with inulin, a type of fiber that helps good bacteria grow.
Leafy greens, as they high in fiber and a type of carbohydrate that feed helpful gut bacteria.
Whole grains, as these are broken down in the large intestine by gut bacteria through a fermentation process that creates acids that feed cells in our intestines and protects the gut from harmful bacteria.
Tea, coffee and red wine, which contain polyphenols that fight inflammation and infection and promote the growth of good bacteria.
Conversely, eating a diet high in red meat, fried foods, foods containing antibiotics, alcohol, and too much caffeine is detrimental for our gut health, as these foods can disrupt the balance of bacteria in the gut and help bad bacteria grow.
You can probably guess that the next time I made my daughter waffles for breakfast that they were whole grain with some bananas sliced on top.
Geng ZH, Zhu Y, Li QL, Zhao C, Zhou PH. Enteric Nervous System: The Bridge Between the Gut Microbiota and Neurological Disorders. Front Aging Neurosci. 2022 Apr 19;14:810483. doi: 10.3389/fnagi.2022.810483. PMID: 35517052; PMCID: PMC9063565.
“This program was fantastic. In my many years of weight loss attempts, I have heard many of these same concepts before, but this class put them in a better perspective and added more details. The sequence of classes is geared toward success. We met frequently upfront to get us started and then were “weaned” off the program over the course of the year setting us up for long-term success. I can’t say enough good things about my instructor. Her approach was very reasonable and realistic – helping us feel better if we “slip”, go easy on ourselves, and use one of the MANY techniques presented to help us get realigned. She seemed very in touch with the realities of most people and could relate.”
“By the end of the program, I lost 30 pounds and reduced my A1C. The yearlong program was long enough to help me build healthy habits and stick to them. Now I am always very mindful of what food I buy and eat, how many times I exercise per week, and calorie intake. The guidance from the instructor was terrific – no pressure, just encouragement to make small progress day by day. I strongly recommend this program to anybody that is interested.”
Who doesn’t like having fun? While everyone may have individual preferences as to what constitutes having fun, research makes one thing clear: having fun is highly beneficial to our physical, mental, and emotional health. Studies have shown how having fun can reduce stress, improve sleep, increase serotonin and endorphins, and keep us moving more, among countless other day-to-day benefits. These day-to-day benefits can in turn contribute to longer-term benefits for our health, such as preventing heart disease and diabetes.
When we have a budget for our spending, “having fun” is generally not prioritized as a high-spend item considering it’s often viewed as a want and not a need. The good news is that we can prioritize having fun without having to prioritize spending money on fun. Whether solo or with others, having fun can be a positive, inexpensive investment in our health worth prioritizing!
A few ideas for cheap, feel-good fun
Host a Game/Puzzle/Craft Event: Do you and your friends and family enjoy competing over a Monopoly or Scrabble board, or a fast-paced card game? Maybe you have a grandparent, parent, or neighbor who enjoys putting together puzzles, knitting, making jewelry, or other inexpensive, crafty activities. Hosting an event dedicated to these activities can be a great way to bring people together and learn something new! Though we may have differing interests from the people that surround us, there is usually some activity that we can find common ground on enjoying or learning how to do, even if it’s just for one afternoon.
Observe and Make Art from your Surroundings: In both rural and urban areas, there are usually many free spots that are good for people-watching, such as museums and parks in urban areas, and libraries and farmer’s markets in more rural areas. By yourself or with others, take a notebook and supplies to one of these spots. Maybe come up with a prompt beforehand such as “write a poem about someone you see wearing red,” or “see someone wearing blue and make up a short story about their favorite (fictional) childhood memory.” Or, simply let inspiration guide you as you write, draw, paint, or take photos of your surroundings. Our imaginations are one of our most powerful tools, and the more we feed them, the easier it will be to find entertainment and fun wherever we are.
Learn a new (maybe silly) skill or party trick: Whether it’s something just for fun like juggling, memorizing a dance routine, nailing a celebrity impression, building a Lego set, or learning new trivia fun facts, or something a little more practical like using a drill, making bread from scratch, herb gardening, or speaking a new language… the world, and Youtube, are your oyster for learning! Remain curious and eager about your capabilities. You may surprise yourself!
Visit or Volunteer at an Animal Shelter: If you like spending time with animals, volunteering at an animal shelter or even visiting places such as cat cafès can be highly rewarding and boost your mood. Playing with animals can give you a little movement in your day, and who knows, maybe you’ll meet a new walking buddy, whether with two or four legs!
Explore your Local Community: Maybe there is a park you always drive past on your way to work but have never visited, or a walking trail you’ve heard good things about but haven’t taken the time to check out for yourself. Maybe the community center hosts a monthly field day for community members, or pick-up kickball, or a book club. Maybe a local artist is displaying their artwork at a coffee shop nearby. If you find yourself in a rut, taking time to explore the things you’ve always intended to or finding a new, inexpensive, close-to-home activity to participate in can be a healthy and sustainable way to get out of it.
Become an Expert: Is there something that’s always piqued your interest, such as a specific musician, movie, book series, historical event, etc. that you haven’t had the chance to devote time to learning about? Try learning about it in unconventional ways, such as from library archives, virtual webinars, documentary series, or simply reaching out to experts and questions about what you want to learn. Knowledge is power, and who doesn’t love being an expert on a niche topic?
It’s easy to see that we don’t always need money to have fun. If we have creativity, imagination, and the willingness to try something new, the possibilities are endless. As we set aside more time in our lives for fun, it will feel less like a purposeless inconvenience and more like an exciting, health-enhancing adventure.
There are different reasons we may crave sugar. If we are eating sugar regularly, our bodies expect and, in turn, desire it. When we eat sugar, our brain releases dopamine, the pleasure hormone, making it more likely for us to want more sugar at that moment and later on. Our blood sugar levels also rise when we eat sugar. When our blood sugar drops, we feel fatigued and hungry, often for something sugary, which restarts the cycle. Feelings of tiredness or stress may also stimulate sugar cravings.1 So, how can we curb sugar cravings?
Tips to Overcome Sugar Cravings:
Follow an overall healthy eating pattern. Eating a variety of whole grains, fruits, vegetables, protein, and unsaturated fats consistently will increase your feelings of fullness. Whole grains and fruits have carbohydrates and natural sugars that can satisfy your sugar needs.
Eat regularly throughout the day. Going too long without eating can increase cravings for sugary foods. Try to eat every 3-5 hours, and plan for healthy snacks between meals.
Substitute added sugars for natural sugars. Snack on fruit to satisfy a sugar craving rather than a food item with lots of added sugar. Fruits also have fiber that will help you feel fuller longer. Pair your fruit with a small portion of nuts or seeds for some healthy fat and protein for an even more filling snack.
Replace any associations. You may unconsciously associate certain actions with a sugary indulgence. If you’re in the habit of eating a candy bar after lunch, you will quickly crave that sugar kick with every lunch. Replace the candy bar with a short walk outside or 5-minutes of stretching and create a new habit.
Limit temptations. Replace sugar-filled food items in your fridge, freezer, and pantry with healthy alternatives. If you have the sugary foods on-hand, you are more likely to succumb to your craving.
Have patience. At first, it may be very difficult to overcome your cravings since your body is wired to expect it. Be patient and pretty soon you will notice your cravings decrease and even disappear.
Have one bite. Giving in and having just one bite could satisfy your craving. Chew that bite slowly and savor the taste. This takes planning and discipline to avoid eating your normal portion. Using the candy bar example, maybe you buy one candy bar and cut it into small pieces and only pack one small piece in your lunch.
Indulge on occasion. Once you feel a little more control over your cravings, it’s okay to indulge. Eating a small bowl of your favorite ice cream every so often can be just enough to satisfy you and prevent you from craving it all the time. When you do indulge, be mindful of your portions.
Make your game plan and start kicking your sugar cravings today!
As we enter the time of year when people start thinking about behavior change, I think it’s important to go into these changes realistically. Don’t get me wrong, goals are GREAT! Setting goals is necessary for change and focus. Sticking with and achieving goals is rewarding but it is good to make sure that your goals are realistic.
Make sure your goals are realistic and don’t have an all-or-nothing approach. With nutrition and physical activity, doing something is always better than doing nothing. If you are not currently physically active, setting a goal of being active 7 days of week might be too much. Going from 0 to 100 can easily become overwhelming. What happens when inevitably you miss a day (because life happens)? You could feel defeated and think “…well I missed one day, might as well start over next week…” which could hinder the behavior change process. Perfectionist thinking is not the way to behavior change.
Manage Expectations
Maybe 10,000 steps a day isn’t realistic for you, but 5,000 is. THAT’S GREAT!! Studies have shown that every 1,000 steps you take decrease premature death by 15%. (Significant decreases in cardiovascular risk are seen until about 20,000 steps where benefits plateau).
Maybe your goal was to cut out sugar, but today you had a cookie. OK…so enjoy the cookie. But you don’t have to finish the container of cookies.
What helps?
For exercise, think about activity in small doses. Even 2-5 minutes at the time can add up. Consider a round or 2 of a HIIT workout. Possibly a minute of running in place, jumping jacks, squats, or push-ups.
For nutrition, think about small changes in diet instead of an entire overhaul of your normal diet.
Your new-year, new-you mindset does not have to be all-or-nothing. Small bouts of success could be the difference between letting your wellness goals fade or having them continue all year long. Remember, small step changes are good.
The holiday season is a very busy time of the year. With different holidays, travel, work deadlines, and shorter days, it can be easy to feel overwhelmed. But are you focusing on your health and wellness through it all? Think about a few ways you could help yourself feel more positive, relaxed, and energized (the list goes on…) over the next 7 weeks. Maybe it’s outdoor walking or meal prepping healthy snacks or taking dance breaks at work or journaling every morning or whatever action empowers you.
Wellness describes the “active pursuit of activities, choices, and lifestyles that lead to holistic health.”1 This encompasses physical, emotional, mental, and social well-being, among others. What action(s) can you take to improve your wellness in one or more aspects? Here are some ideas.
Movement – Movement can look however you want it to! Find joy in moving your body whether it’s through walking, dancing, strength training, swimming, or any other activity.
Journaling – In a physical journal or on your phone, write down your thoughts. Write a few things you are looking forward to or grateful for each day. Write a letter to your past or future self.
Meditation – Take time to observe your body and your mind. Start with short, guided meditations and build up. Sleep meditations can be an effective way to unwind and drift off at night.
Nourishment Nutrition – Focus on eating a well-balanced diet and eating in a way that lets you feel satisfied and energized. Instead of restricting your food, set healthy boundaries between yourself and your food.
Screen Time Breaks – Set aside screens for a certain time each day or have a screen-free morning or day each week. Consider taking a break from social media.
Get Outside – Spend some time outside every day when it’s safe to do so. Whether you sit for a few minutes or go for a short walk, getting some natural light and fresh air can be a refreshing part of your day.
To start, decide on one action you want to add to your routine. Frame this as a SMART goal–one that is specific, measurable, actionable, realistic, and timely. Check out this blog for more info and examples. Next, write down your SMART goal! Write it on sticky notes and put them in places you’ll see them like your bathroom, microwave, car, etc. Set reminders on your phone to help. Tell a family member or friend and ask them to cheer you on.
Most importantly, remember your why as you tackle this holiday season. Why did you set the goal that you set? How is it helping your physical, emotional, mental, or social wellness? Go back to your why when you need extra motivation.
Let’s first acknowledge one key point–not everyone wants to lose weight or needs to lose weight. However, there are certain medical conditions where weight loss is indicated–for example, prediabetes and type 2 diabetes. For those looking to lose weight for your health, it is important to approach this goal with sustainable weight loss in mind, or weight loss you will be able to maintain long-term.
Health benefits of weight loss include improvements in blood pressure, cholesterol levels, and blood sugar, among other health indicators.1 Losing weight in a sustainable manner may lead to even more positive changes, especially when new habits, such as moving your body more, can help lower stress and improve mental health. Weight loss can be difficult to achieve and maintain for various reasons, but keeping sustainable weight loss strategies in mind can set you up for long-term health.
Why is it difficult to lose weight? Biologically, our bodies work against weight loss. With weight loss, metabolism slows down and different hormones actually increase feelings of hungriness. So, our bodies naturally do not use as much energy to function or move and we want to eat more. Because of these biological factors, we have to continue the strategies we use to lose weight to maintain our new weight.
What are sustainable weight loss strategies?
Set behavior goals instead of weight goals. Think about the healthy behaviors you can practice to achieve weight loss. These could include walking 10 minutes at lunch, drinking 1 soda instead of 2 each day, cooking dinners at home 5 days a week, and preparing healthy snacks, among many other strategies.
Start small and add on. Let’s say you want to start walking 30 minutes every day. Maybe you start by walking 5 minutes in the morning and 5 minutes in the evening. Once that’s your routine, add a few minutes to each walk, and keep adding until you reach your 30-minute goal. Think about one thing you could start today, no matter how small.
Avoid diet trends. These trends are unsustainable and may limit nutrient-rich foods. Instead, eat a variety of nutrient-rich foods like fruits, vegetables, nuts, seeds, whole grains, and legumes. Check out the Mediterranean-style eating pattern for inspiration and recipes.
The weight you are when you lead a healthy and fulfilling life is your best weight. Though it may be challenging at times to maintain your healthy behaviors, find enjoyment in your habits and find balance. Not every day will be perfect or the same, so give yourself grace and do what you can to engage in your healthy habits.
What are healthy habits you are currently engaging in? What are some other habits you want to implement? Check out this blog to learn more about setting SMART goals. Remember, the key to long-term weight loss is sustainable change.
When my daughter was in medical school, I would bring her homemade freezer meals. One of the sources I used for making these meals was “From freezer to table: 75+ simple, whole foods recipes for gathering, cooking, and sharing” by Polly Conner and Rachel Tiemeyer. I absolutely love the soup recipes in this book!
Recently, I made hearty vegetable lentil soup which serves 12-14. My husband and I each had a bowl for dinner leaving us with a LOT of leftover soup! The remaining soup was divided into single or double serving size containers – 3 double serving size containers for the freezer, 1 double serving size container for leftovers later in the week, and 2 single serving size containers for lunches.
I really enjoy having a selection of homemade meals in the freezer. Whenever a recipe makes a large number of servings, I freeze a portion. Then, when I am short on time, don’t feel like cooking, or really need to go to the grocery store, rather than ordering take-out, I reach into the freezer and pull out a container. After 5 minutes in the microwave (to loosen the food in the container) followed by 5-10 minutes on the stove, a delicious homemade meal is ready to serve with minimal clean-up.
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