Creating a Goal Worth Sticking With.
We’ve all experienced it. At some point in our lives we’ve created a goal that we’re so giddy about. That initial phase is like Christmas day; there’s excitement, along with progress and a natural momentum with each breathe of confidence … then something happens. It could be the loss of a job, a vacation, or a crazy-busy season of life. This eventually results in a slowdown of those momentum wheels, maybe this slow down results in a plateau (this is actually success believe it or not), or perhaps a total loss of progress.
Was it you, or your goal?
The first step to creating change is identifying a proper goal. Begin with a specific action that you wish to change. This action should be measurable, easy to calculate whether you’ve achieved it or not, achievable, literally, is this goal within your capabilities (or perhaps start a bit smaller) and include an end date (you will follow this goal for a definitive amount of time). Remember SMART goals from grade school, yes, there’s a reason we learned how to do them?!
Since I’m a dietitian, the example goal we’ll use is going to be food related. My goal; to consume a total of nine servings of fruits and vegetables every day for the next two months. There’s action (eating, easy enough), measure (nine total servings of fruits and veggies), and a timeline (daily for the next two months).
“Goals in writing are dreams with deadlines.” – Brian Tracy
What I love about a goal like the above is that instead of depriving you of something, it comes from a place of positivity and kindness, (something health related goals rarely do). By this I mean that you are encouraged to eat more of what makes you feel good, not less of something. Goals shouldn’t be punishment.
Now that we’ve identified a written goal, assess progress toward your goal daily. Fast forward two months and now you’re getting in the groove of eating nine servings of fruits and veggies daily, and you’ve gained confidence. When you’ve achieved your goal, create another one while the momentum is still hot! This is the definition of steppingstone, or mini goals.
Steppingstone goals are beneficial because they are short enough to stay motivated and see the light at the end of the tunnel, yet they still offer a big boost in confidence with each successful completion! With confidence you can create your next steppingstone goal and make it just a little bigger. Each time you reach a goal you gain confidence and become a little closer to the person you wish to become.
“Without dreams and goals there is no living, only merely existing, and that is not why we are here.” - Mark Twain
Celery Juice - yay or nay?
Green drinks and juicing have been a nutrition guru’s go-to for years now. If you read nutrition blogs or browse Instagram posts then you may have seen something about celery juicing. According to the Medical Medium, “Celery is truly the savior when it comes to chronic illness.” Which is a far contrast to what most people think of as a measly veggie that provides a bit of crunch in their ranch dip. Despite that, this health kick is sweeping the nation. I can’t believe the number of patients and friends that have asked me about this newfangled-fix-all! Who is behind this celery juice that is taking over the world, what does it taste like and most importantly, does it really work?!
First let’s talk about the man behind the green glass of goodness. He calls himself the Medical Medium. The following is what his bio looks like, “Meet Anthony William, #1 New York Times best-selling author... was born with the unique ability to converse with Spirit of Compassion who provides him with extraordinarily accurate health information that’s often far ahead of its time.” That’s pretty much it…a man whose advice millions are following with absolutely zero health, nutrition, science, anatomy or physiology background. Now mind you, eating a stalk of celery everyday isn’t bad advice, but is it going to cure all your ailments?
Let’s start with how the juice is supposed to be consumed. To really reap the benefits of celery juice, the stalks should be juiced (no pulp), consumed by itself (nothing added to it at all, not even ice), and a full 16 ounces are drank on an empty stomach first thing in the morning at least 30 minutes before breakfast.
The amount of celery to use is an entire stalk (not just a single rib) which is about 8 cups, roughly chopped. Nutrition information for 8 cups of celery (pre-juiced) is 113 calories, 5.6 grams protein, 1 gram of fat, 24 grams of carbohydrate, 13 grams of fiber (40% Daily Value, DV), 2101 mg potassium (105% DV), 25 mg Vitamin C (42% DV), 0.46 mg Riboflavin (27% DV), 0.6 mg Vitamin B6 (30% DV), 178 mcg RAE of Vitamin A (~20% DV), 237 mcg Vitamin K (nearly 300% DV) and various other vitamins and minerals. The nutrition profile is for those chewing the entire 8 or so cups of celery. Whenever you juice anything you remove most, if not all, of the fiber. Listen… can you hear your gut microbes crying? ☹
In addition to the quantifiable nutrition facts, celery also contains antioxidants that help protect against oxidative damage to our cells and tissues (think vibrancy and youth). They also contain phytochemicals (or phytonutrients) which have antioxidant like properties and other beneficial effects in the human body. Both, antioxidants and phytochemicals are found in all plant foods in varying amounts.
Before writing about this topic I had to try the trend out for myself. First, let’s talk about what the juice tastes like? Honestly, it’s not the worst thing I’ve tasted, it’s much like what you’d expect celery juice to taste like; a cold, grassy juice. The vibrant green drink is beautiful too, so that adds to its’ appeal. However, I didn’t like the laborious, wasteful process. During my short stint of celery juicing I started the process the night before (as to not wake my kiddos with the hum of our blender); each night I’d wash and roughly chop my organic celery and begin to blend, then I had to remove the pulp. I didn’t like that the pulp had to be sieved through mesh and tossed out (not an issue if you have a juicer, but in either case it’s wasteful). I searched for recipes to use the pulp but found nothing appealing, so I fed it to our chickens. Lastly, and most importantly, I missed my warm cup of coffee. Don’t get me wrong I drink a fair amount of water first thing in the morning, but I want to quickly follow that with my morning coffee. For me, it just wasn’t a good fit.
Even if the process seemed too time consuming, would I be willing to do it if science suggested? Well…the research behind the craze is sparse. I searched PubMed and Medscape and looked for other reliable resources and didn’t find much. However, I did learn that celery has been used for thousands of years as a homemade remedy for various ailments such as hangovers and digestive issues, like bloating.
Whether the science backs this trend, or not, perhaps part of the benefit of celery juicing is that the follower is consuming nearly 8 cups of veggies and 16 ounces of water before they wipe the sleep out of their eyes; the average person only eats two to three servings of veggies their entire day! In addition, this amount of celery is an excellent source (greater than 20% DV) of fiber and potassium (two nutrients that are inadequately consumed in the American population).
Does celery juicing work for you? I’ve heard believers of celery juice say their skin improved, they had more consistent bowel movements and they felt less bloated. If celery juicing makes me you feel better, then keep it up! If you feel better, do you need further reassurance than that?
Raising an Adventurous Eater
Food surrounds us 24/7. Therefore food decisions are constant, it’s estimated that we make over 200 food and drink choices per day, many of these subconsciously. That means that much of our choices are habitual and many likely rooted in our childhood, and as we know habits die hard. For those parents out there who want to raise a healthy, adventurous eater, read on as I explain four of the most important steps in cultivating a healthy relationship of food within your child(ren).
The first way to expand a child’s food repertoire is involving them in the process and allowing them to experiment. Begin with grocery shopping, ask for their choice between carrots or celery as a snack. If you enjoy gardening, involve them in planting, caring for and harvesting the food you’ve grown together. Then include them in meal prep; being sure to involve them in a variety of age appropriate meal preparations is a great way to make them more open minded about food. Give them tasks such as having them assist with seasoning a chicken stir fry, sautéing mushrooms for the spaghetti and baking cookies. Trust me, when they’re proud of their participation their more likely to eat the food (no nagging required)! These are places to teach them science (“why does that bread rise”?), math (using measuring scoops) and biology (where food really comes from). Children should not be in the way when it comes to food, they should be involved, it’s our role as parents to provide that involvement.
Just as meal preparation is important, meal time offers many benefits as well. Studies have shown that family meals lower the chance of high-risk behaviors such as substance abuse, decreases the risk of obesity and simply offers a chance to connect as a family and build self-esteem in our children. For children of a younger age group, benefits of meal times include a growing vocabulary, table manners and socialization skills. Family meals should be about nourishing our bodies to the point of satisfaction, having fruitful discussion and moving on with life. Try to avoid placing the focus on what, and how much your child eats, children are very intuitive eaters (and that’s a good thing)!
Have you ever seen a child make that squished-face-of-dissatisfaction? As parents we interpret this face as a distaste for the food their trying, but in fact this is simply a child’s way of exploring a new food. It can take up to 20 times or more of food exposure to like a food. One study showed that even exposure of new foods through pictures books led to an increased consumption of these foods, after just two weeks. To introduce new foods, try preparing familiar foods in unfamiliar ways; such as fruit sushi. Conversely, offer unfamiliar foods, in familiar formats; such as veggie smoothies or curry pasta. Provide your child with a variety of foods, tantalizing all five senses (taste, sight, touch, smell and sound). This means exposing them to hot, cold, wet, dry, sticky, stringy, crunchy and creamy options, you get the picture. Ultimately, exposure leads to familiarity, which results in acceptance.
Finally, and quite possibly the most important is to lead by example. Children have an innate desire to be and do just like their parents, food is no exception. You cannot expect your child to eat carrots while you’re eating cookies. That means the whole family eats the same meal. Depending on your child’s age, their plate may look a bit different, but most foods are present on each plate. Always have one familiar food you know they’ll enjoy and build from there. Remember too, that if one parent doesn’t like a food, have them at least participate in the meal and avoid vocalizing their dislike. This gives your child a chance to come to their own conclusions about the foods they enjoy. Being an example means you may have to get out of your own comfort zone.
I’ve always said “they don’t know they don’t like it until they don’t like it” … give your children a chance to make their own decisions. Succumbing to your child’s food jag, (the phase most youngsters will experience when they desire only a couple foods over and over) will only prolong this phase and may eventually lead to manipulation and selective eating. You must trust your child to trust themselves, I promise “they’ll eat when they’re hungry”.
To learn more about childhood eating, some great resources include the Ellyn Satter Institute, Jill Castle, and myself, Jessica Gutsue, the dietitian at Restorative Health Care.
Red Meat, Processed Meats, Nitrates and Cancer
It’s grilling season! Among the favorites to grill are heavily processed, red meats such as hotdogs, smoked ham and bacon wrapped burgers. Red and processed meats have routinely been criticized for causing cancer, diabetes and cardiovascular disease. Since there are many aspects of red meats and processed meats that may be to blame for these conditions, let’s put our focus on, nitrates and nitrites.
Nitrates and nitrites are the preservatives often found in cured meats; they’re added to enhance color, provide flavor and prevent deadly bacterial growth (clostridium botulinum)!
Once consumed, nitrates take various forms in the body. First, nitrates are reduced to nitrites, by the bacteria in our mouth. Nitrites may convert to nitric oxide (via the acid in our stomachs), then are absorbed by our small intestine and finally excreted by our kidneys via urine. Some research shows that nitrates that convert to nitric oxide may benefit cardiovascular health. For those of you “gym-goers”, nitric oxide may sound familiar because it’s used as a pre-workout supplement. That’s because it acts on our blood vessels as a vasodilator, which relaxes the blood vessels and makes them more efficient at pumping more blood (and therefore more oxygen) per beat. This has been shown to improve athletic performance, among other benefits. On the other hand, nitrites can take a different path and may form nitrosamines. Nitrosamines are the combination of nitrites and amines (the breakdown product of amino acids – the building blocks of protein). Nitrosamines were shown in some research to cause tumors in lab animals.
Well that’s confusing! On one hand nitrates may cause cancer, but on the other they may benefit cardiovascular health. Furthermore, did you know that more nitrates are found naturally in foods such as turnips, rhubarb, beets and celery, than those chemically added to processed meats (like potassium nitrate)? That’s because nitrates and nitrites are part of the earth’s nitrogen cycle; therefore anything that grows in the ground will contain some level of nitrates. Like so many other divisive nutrition topics, it’s important to consider the context.
Although some research shows nitrites can form cancer causing nitrosamines, this pathway is less likely when antioxidants (in the form of vegetables) are consumed. Since meats do not contain these antioxidants, there is a potential correlation with the meat preservatives, nitrates and nitrites, and an increased risk of stomach and colon cancer.
If it’s the nitrates that are the issue let’s just omit them, right? That’s what some companies are doing, I’m sure you’ve seen the new food claims that state “No nitrates/nitrites added except for those naturally occurring…”? The statement is regulated by the USDA (United States Dept. of Agriculture), but does it really mean anything, and is it better?
For example; a “naturally” cured turkey bacon ingredient list may look like this: [Turkey, Water, Vinegar, Sea Salt, Raw Sugar, Celery Powder]. Although this bacon is indeed preserved without the use of nitrates or nitrites, it is not nitrate- or nitrite-free since there are naturally occurring nitrates in celery. This packaging may lead the consumer to believe it is superior to conventional (chemically preserved) meat. However, the body sees natural nitrates and chemically derived nitrates the same. Unfortunately, labeling meats as uncured is misleading.
To add to the confusion, “processed” meat is multifaceted; cured and processed meat is often red meat of lesser quality and likely fattier cuts; often containing preservatives, sugar, breading and more sodium than likely achieved via home preparation. Additionally, the nutrition of a plant or animal is also dependent on how it is raised, prepared, seasoned and ultimately cooked.
So what is a nutrition conscious person to do? Choose a variety of proteins instead which include seafood, poultry, red meat and vegetable proteins. Limit your use of all processed meats including those that are smoked and cured and consider sodium content; choose products that contain less than 250 or 300 milligrams per serving. While you’re at it, vary your preparation methods as well; roast, slow cook, sauté and grill your meats - just because it’s tasty!
Is “Keto” Right for You?
“Keto”. It’s sort of a thing as of late. If you haven’t been living under a rock in the past 18 or so months, you’ve at least heard the term, if not fully adopted the diet yourself. Popularized by several credentialed and maybe not-so credentialed folks; the ketogenic diet was first studied and proven effective in 1921 as a therapy for children with seizure disorders.
Although there are variations of the ketogenic diet, generally it provides 70-90% fat, 10-15% protein and about 5% carbohydrate. Severely restricting carbohydrates, while consuming LOTS of healthy fat encourages the body to produce ketones and use them as fuel. Which results in a state called nutritional ketosis, an ability we’re all born with. To provide some context, the standard American diet is roughly 55% carbohydrates, 30% fat and 15% protein. This is a radical shift in macronutrient distribution. With that said, our bodies are amazing machines and can utilize both ketones (from fats), or glucose (primarily from carbohydrates and excess calories) as fuel. Thus the ability to survive on either plan.
The ketogenic diet is all the rage right now, and with good reason, let’s talk about some of these. Though it’s initial research and use was to control epilepsy; more research is proving beneficial for several other conditions. This list includes dementia, migraines, depression and obesity, among others.
Since one in three adults are overweight or obese, weight loss is the main driver of the diets’ recent rise in popularity. The diet works in a few different ways, but regarding weight loss it’s largely due to the lack of insulin produced by the pancreas, and the body’s ability to burn fat as fuel. Since insulin remains low, the diet mimics a fasting state, burning fat, while providing most of one’s essential nutrients.
Let me explain how insulin is so key in the weight loss equation...