All posts tagged diet

Healthy Resolve: How to Lose Excess Pounds Without Losing Yourself

And by weight, I mean the heft of all consequences of unhealthy habits, not merely excess pounds.

hilarious-quote-about-diets

Dieting is so last year.

 

It’s no news to most of us that dieting doesn’t work—but neither do countless other risky plans and products marketed to weight loss-seekers. Even if they did safely and effectively promote weight control, the results would last if you failed to address the underlying causes of those added pounds. The solution isn’t focusing on weight loss, but life gain.

Here’s how you do it:

If you focus on added pounds, you’ll likely gain stress, hunger pangs and, eventually, more pounds. Focus instead on what you want—which generally goes for beyond aesthetics.

Rather than strive for slimness, live largely. Get so busy cultivating a life you cherish that caring for yourself and body become a near given, and fixating on your body shape or size, a waste of precious time.

When you respect and listen to your body rather than fight or shun it, your lifestyle habits improve and your weight gravitates to a healthy place. When it does, you won’t likely know the number—because why should you care? Weight control and loads of other benefits are byproducts of a healthy, happy life.

I sat down to write a post on healthy alternatives to the risky goals and practices folks implement near New Year’s, then realized I’ve already written about them all pretty extensively. So instead, I created a simple image highlighting the most important tips to share on social media. People have been so beautifully responsive (You’re rockstars. Thanks!), I decided to share it here as well, along with related resources.

New Year's Eve resolutions diet weight loss

In all my work in the wellness field, I’ve encountered little as effective as these steps. I’ve witnessed their magic in hundreds of lives, from those with anorexia to morbid obesity. I’ve seen them improve people’s moods, energy, digestion, skin health and relationships, end to yo-yo dieting and lower cholesterol, high blood pressure and physical pain. I’m not sure I’d be around today without them.

I wish I could bottle them up and make them snappy and appealing to the masses—not for financial profit, but because they’d better the whole darn world. The good news? They can brighten your world, free of charge, any time you want. They may take time to flourish, but the benefits will start manifesting immediately. All it takes is a willing heart.

If you’d like to give any number of them a go, here are some related resources that may help you on your journey:

Written by me:

Joy, Patience and Hot Dogs: Cooking With Maya Angelou via eHow.com

Love the Skin You’re In: Putting the Order Back in Disordered Eating via LIVESTRONG.com

Nourish Your Body, Nurture Yourself via LIVESTRONG.com

#GirlBoner Wellness: 5 Ways Dieting Zaps Libido via my blog

Dodging Diets via my blog

Toxic Cleanse: Debunking Detox Diet Myths via DAME Magazine

Why Fitness Plans Derail: 4 Common Pitfalls to Avoid via LIVESTRONG.com

The Benefits of Intuitive Eating and How to Get Started via LIVESTRONG.com

The Fulfillment Diet: Pursuing Passion First, via Bartlett’s Integrated Health Journal

Written/created by others:

How to Meditate: A Practical Guide to Making Friends with Your Mind, by Pema Chödrön – a super practical, easy read!

Simply Being: Guided Meditation for Relaxation and Presence, an awesome meditation app

KM Huber’s blog: a lush resource for mindfulness and zen living

The Power of Rest: Why Sleep Alone is Not Enough, by Matthew Edlund – the best book I’ve found on simple ways to rest more (great for monkey-minded insomniacs ;))

The Artist’s Way, by Julia Cameron No, this isn’t a health book—but it can help promote wellness. I recommend particularly for folks dealing with severe body dissatisfaction, binge eating or compulsive dieting. It’s also invaluable for creatives who feel stifled.

10 Steps to Positive Body Image, via the National Eating Disorders Association

Wishing you and yours a safe, healthy and joyful New Year. ♥

27 Comments
by August McLaughlin on December 31, 2014  •  Permalink
Posted in Body image, Wellness
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Posted by August McLaughlin on December 31, 2014

https://augustmclaughlin.wordpress.com/2014/12/31/healthy-resolve-how-to-lose-excess-pounds-without-losing-yourself/

5 Steps Toward Healthy Sweets Success

“Seize the moment. Remember all those women on the Titanic who waved off the dessert cart.”  — Erma Bombeck

Seizing every opportunity to dive into dessert isn’t always ideal, particularly if you struggle with poor body image, portion control, intense cravings or diabetes. But I value Bombeck’s point. Sugary sweets, while unnecessary from a nutritional standpoint, fit well within an overall healthy diet. And depriving ourselves can have serious negative consequences.

If you already have a super fabulous healthy relationship with food and your body, feel free to skip down to the chocolate cake recipe. If not, please hang with me as we explore healthy ways to satisfy our sweet teeth—strategies I consider delicious win-wins. 😉

Five Steps Toward Healthy SWEETS Success

1. Get rid of the guilt. Feeling guilty over indulging takes pleasure out of the experience and makes way for overeating, increased food cravings and weight gain—the very factors behind those shameful feelings. Allowing ourselves modest amounts of sweets, or other purely-for-pleasure food, can have the opposite effects. So have your cake and savor it, too. 😉

2. Eat more whole foods overall. Eating more whole foods, like vegetables, fruits, whole grains, nuts, fish and legumes, helps keep our nutritional wellness, overall health and appetites in check. You’ll hopefully feel less guilty when you do indulge and can rest assured that those treats are unlikely to cause harm.

3. Please your eye, not just your tummy. Which looks more appealing to you?

Mini fruity ice cream sundae

Over-sized ice cream a la cardboard

*****

*****

 

 

 

 

 

 

4. Eat mindfully. We get the most taste and pleasure out of the first few bites, so take your time—with those especially. Sit down to eat in a pleasant atmosphere* with few distractions (yes, even your cell phone). Observe the colors, flavors, textures and aromas. And take…your…time. Mindful eating promotes improved digestion, moods and weight control. *If you struggle with overeating, purchase single-size portions.

5. Seek healthy ways to prepare your favorites. I seldom make desserts without nutritious ingredients, so many conventional sweets now seem dry, heavy or flavorless. Add fresh or frozen fruit to ice cream, brownies and pies, and dried fruit and oats to cookies. Replace eggs or butter in sweet breads and muffins with apple sauce, pureed pumpkin or mashed banana, then cut back on the sugar. You can also replace butter with canola or olive oil, and white flours with whole grain. Get creative! (I know y’all can. ;))

Via last week’s bodacious blogger post, the cake honoring Kourtney Heinz won hands down. As promised, here is the recipe.

Flourless Chocolate Cake
This decadent torte is scrumptious, filling, simple to make and lots healthier than typical flourless choco-creations. For a lighter batch, swap out the butter/oil for 1/2 cup mashed banana. For more fiber, replace butter/oil with 1/2 cup pureed avocado, and load on the berries.

Ingredients:
4 oz. unsweetened baking chocolate
3 eggs
3/4 cup honey or agave
1/2 cup butter with olive oil
1/4 cup unsweetened cocoa powder
1 tsp cinnamon or 1 tbsp espresso powder (optional)
Fresh berries and mint leaves (optional)

Directions:
Grease a round or square 8” pan with oil or butter. Preheat oven to 375 degrees F. Melt the baking chocolate and butter/oil on your stovetop over low to medium heat, stirring until smooth. Set it aside.

Combine remaining ingredients in a medium-size bowl, then add the melted chocolate. Whisk by hand or with an electric mixer until well-blended. Bake for about 20 minutes, or until the center seems firm. After it cools, serve cake in small slices, topped with fresh berries. Add mint for a pretty, fresh-smelling garnish. Bon appetit!

Do you have a positive relationship with sweets? Or are they vicious villains, in your book? 😉 Any questions or tips to add? I LOVE hearing your thoughts.

56 Comments
by August McLaughlin on May 31, 2012  •  Permalink
Posted in Body image, Life, Recipes, Wellness
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Posted by August McLaughlin on May 31, 2012

https://augustmclaughlin.wordpress.com/2012/05/31/5-steps-toward-healthy-sweets-success/

Fact or Fiction: 10 Diet Myths Debunked

Sorting fact from fiction in the nutrition world isn’t often easy. On the same store shelf, we’re likely to see books and magazines touting the latest “lifestyle plans,” diet tricks, super foods and diet “dos and don’ts”—all with contradicting messages. And while some of these publications are well-intended and contain some valuable information, many present mostly fiction, disguised as fact. Fortunately, many qualified health professionals—me included—care more about public wellness than financial gain or fame.

The following myths are extremely common and worth debunking:

Myth #1: Carbs are criminal—captivating, but cruel.

Fact: Carbohydrates are the body’s and brain’s main nutrient source—the protagonist’s BFF. Severely restricting carbohydrates poses a slew of health risks, including constipation, depressive moods, nutrient deficiencies, fatigue and more.

Tip: Rather than avoid carbs, choose mostly healthy sources, such as whole grains, fruits, vegetables and low-fat dairy products. (Moderate amounts of sweets or other treats is fine, and often beneficial.)

Myth #2: High-protein diets are weight-control magic wands.

Fact: High-protein diets are far from magical. They’ve been shown to increase the risk for kidney stones, gout, metabolic problems, long-term weight gain and cardiovascular disease. And while increasing your protein intake to 15 to 20 percent of your overall diet is important for building muscle, more than that hasn’t shown any benefits, according to the American Dietetic Association. There is one exception. A low-carb, high-protein diet (also called a ketogenic diet) has been shown to reduce seizures in some epileptic children.

Tip: Aim for meals containing a reasonable balance of complex carbs, lean protein and healthy fat. Particularly nutritious protein sources include fish, beans, lentils, yogurt and quinoa.

Myth #3: Gluten is a sadistic psychopath, harmful to everyone.

Fact: Gluten-free diets are essential for people with wheat allergies or celiac disease, which account for about 1 percent of the population. Avoiding gluten needlessly, on the other hand, which an estimated 23 percent of Americans are currently doing, can make way for nutrient deficiencies and weight gain.

Tip: Unless you have celiac disease, Tricia Thompson, registered dietitian and author of The Gluten-Free Nutrition Guide, recommends emphasizing whole grains and fortified cereals. If you have do have celiac disease, she suggests a gluten-free diet rich in folate sources, like leafy greens and fortified foods, replacing grain products with quinoa, buckwheat and amaranth and taking a daily multivitamin.

Myth # 4: Unless you’re a vampire, night-time noshing triggers fat gain.

Fact: Eating more calories than you burn routinely causes weight gain, regardless of when you eat them. Eating near bedtime, particularly large amounts, can disrupt restful sleep, however. This can indirectly lead to weight gain, because sleep deficits can slow our metabolism and increase our appetites. Eating spicy and fatty foods at night can cause heartburn, if you’re susceptible.

Tip: For restful sleep, leave at least 2 to 3 hours between your last meal and bedtime. For many people, a balanced snack, containing carbs and protein, enhance sleep. Useful examples include oatmeal made with low-fat milk, yogurt and fruit, a whole grain turkey sandwich, mixed nuts and a soymilk/fruit smoothie.

Myth #5: Certain foods have mystical fat-burning powers.

Fact: No foods burn fat. Activity does.

Tip: For improved weight control, amp up your fruit and vegetable intake and emphasize fiber-rich foods, such as beans, lentils, sweet potatoes, raspberries and whole grains. When you eat fatty or sugary foods, keep your portions modest. To burn more, move more.

Myth #6: Not skimping on calories works like kryptonite to Superman; less is best.

Fact: Our lives shouldn’t feel like The Hunger Games. We couldn’t eat, sleep, think, breath or move without calories. Overeating and under-eating can be equally damaging, contributing to a reduced metabolism, brittle bones, excessive body fat and cardiovascular problems over time. What matters is what we gain from our calories (energy and nutrients) and that we consume appropriate amounts.

Tip: Treat yourself like Superman/woman. In order to “fly,” we need enough quality fuel (in the form of calories) to feel energized and function well. If we overdo it excessively or often, we’ll get weighed down. With too little fuel, we’re paralyzed. (That is kryptonite-like.) Instead of loathing, fearing or avoiding calories, emphasize whole foods and aim for variety. Eating balanced meals and snacks and listening to our bodies’ “I’m hungry” and “I’m full”-cues promotes portion control and wellness.

Myth #7: Potatoes are practically poison.

Fact: Potatoes are nutritious. (And French fries aren’t potatoes.) They provide valuable amounts of B-vitamins, vitamin C, magnesium, potassium and fiber. They also provide tryptophan and complex carbs—promoters of feel-good brain chemicals and calmness. Skinless white potatoes have a high glycemic index, meaning they can cause blood sugar spikes. But even sugar-sensitive people, like people with diabetes, can enjoy spuds with ease by pairing them with other foods.

Tip: If you’re concerned about glycemic impact, eat potatoes—skin-on—as parts of balanced meals. Choose nutritious toppings and cooking methods most often and view fries as occasional treats (if you like ’em). Baked and sweet potatoes, seasoned with olive oil and herbs, are loads healthier than french fries or bacon, cheese and sour cream stuffed taters.

Myth #8: Fruits are so sugary, they belong in the Gingerbread House—not our stomaches.

Fact: The natural sugars in fruits vary big time from table sugar and other added sweeteners. Whole fruits promote blood sugar control—not the opposite. Fruit also provides valuable sources of water, vitamins, minerals, antioxidants and fiber. (Sheesh!)

Tip: Incorporating fruits and/or vegetables into most of your meals is one of the healthiest moves most people can make. To meet your basic antioxidant needs, aim for at least 2 cups of fruit and 2.5 cups of vegetables per day. But, the more the better. Research shows that eating 7-plus collective daily servings guards against heart disease, cancer and early death. So yes. Eat more produce. Please.

Myth #9: Swanky devils wear prada—and follow low-fat diets.

Fact: Our diets should contain moderate amounts of fat, or about 30 percent of our total calories. Our bodies rely on fat for tissue repair, energy and absorption of fat-soluble nutrients (vitamins A, D, E and K). Eating too little fat can cause brittle nails and hair, skin problems, mood swings, fatigue and nutrient deficiencies.

Tip: Incorporate moderate amounts of fat—mainly from healthy sources—into your meals and snacks. Since fat grams are denser than carbs and protein, small-ish portions suffice. Drizzle your veggies with olive oil, for example, or snack on 1/3 cup of mixed nuts or seeds. Other healthy sources include nut butters, fatty fish, canola oil and avocados.

Myth #10: Dietary supplements are so The Jetsons-esque.

Fact: As much fun as the futuristic cartoon made it look, no pill can fulfill a food, meal or day’s worth of nourishment in one fell swoop. Supplements are meant to supplement, not replace food. And taken improperly, they can cause a broad range of side effects and health risks. When we get our vitamins and minerals from foods, we get the whole healthy package, minus the risks associated with supplements.

Tip: Look to food first and supplement—with caution—when necessary.

So what do you think? Were any of your beliefs debunked? Any burning questions?

78 Comments
by August McLaughlin on April 30, 2012  •  Permalink
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Posted by August McLaughlin on April 30, 2012

https://augustmclaughlin.wordpress.com/2012/04/30/fact-or-fiction-10-diet-myths-debunked/

In Support of GM Food Labels

Wanna hear something ironic? I’ll tell you anyway. 😉 I was putting the final touches on a post about controversial blog topics when I realized that a petition regarding a highly controversial issue—genetically modified foods—is about to wrap up. And once again, I can’t keep my mouth shut  feel compelled to speak up.

The GM food debate is raging, with intriguing arguments on both sides. The World Health Organization defines GM foods as “organisms in which the genetic material (DNA) has been altered in a way that does not occur naturally.” It’s done for numerous reasons, including supply and demand, financial gain and, believe or not, health. Corn, cotton and soy are the current biggies; they’ve been genetically modified since the mid-90s to make a variety of foods and products, including high-fructose corn syrup and loads of other processed foods.

Supporters of GM foods believe they can benefit consumers by creating more nutritious, abundant crops and plants more resistant to disease. Opponents fear various health risks, including allergic reactions and resistance to antibiotics. Though we’re lacking evidence that GM foods pose health risks—at least so far—and some research points to benefits, I believe that we should have the right to choose whether or not our foods have been genetically altered. (So do most Americans, according to ABC News.)

Do you prefer to know what you’re eating?

GE food labels are required by many countries worldwide, including 15 European countries, China, Japan and Russia. If you feel that the U.S. should follow suit, please visit the Center for Food and sign the petition by Tuesday, March 27th. And please pass it on.

Regardless of the outcome of the labeling law, here are some ways to help ensure that your foods are nutrient-rich and contain little, if any, genetically modified ingredients:

1. Buy organic. Yes, I know it’s pricey. But if you can swing it, I believe it’s worth it. To save money, opt for seasonal and frozen items, cook rather than dine out more often and… see #2. 😉

2. Shop at your local farmers market. Not only will you save money, most likely, you’ll support your local farms. You may also gain appreciation for food by connecting with the growers. We don’t think enough about where our food comes from, IMHO.

3. Eat more fruits and vegetables. Even non-organic produce is a great option as far as genetic engineering goes. (So far attempts at altering potatoes and tomatoes both flopped.) To save money, stock up on frozen produce. Because frozen fruits and veggies are flash frozen at their nutritional prime, they are at least as nutritious as fresh produce that’s been around for days or weeks.

4. Cut back on meat and/or choose grass-fed beef. Many other cows consume genetically modified corn. As Michael Pollan pointed out in an NPR interview, many of the GM foods we consume, come to use indirectly—through animals that eat them. And by eating less animal protein, we have more room our diets and funds in our banks for those fabulous plants. 😉 Super nutritious plant protein sources include beans, lentils, nuts, seeds and whole grains. Opting for fish instead of meat is another great option.

5. Emphasize whole foods. Most GM foods consumed in the U.S. come in the form of processed foods. By filling our grocery carts, kitchens and plates with primarily whole foods like fruits, vegetables, whole grains, fish, nuts, legumes and seeds, we eat fewer GM ingredients and reap a broad range additional benefits, from improved cardiovascular health and weight control to better sleep quality, energy and moods.

For more information, check out these fantastic links:
U.S. Health News: 10 Ways to Save Money on Organic Food
New York Times: Michael Pollan Answers Readers’ Questions
One Green Generation: Gardening 101: My Top 12 Easy Vegetables to Grow From Seed
MayoClinic.com: Organic Foods: Are They Safer? More Nutritious? 

What are your thoughts on GM foods? When given a choice, do you opt for organic? What steps do you take to ensure that your diet is nutritious and delicious? I love hearing your thoughts.

55 Comments
by August McLaughlin on March 25, 2012  •  Permalink
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Posted by August McLaughlin on March 25, 2012

https://augustmclaughlin.wordpress.com/2012/03/25/in-support-of-gm-food-labels/

Gluten-Free Diets: Useful Tools or Harmful Trend?

“Claims [about gluten-free diets] seem to increase daily, with no adequate scientific support to back them up. This clamor has increased and moved from the Internet to the popular press, where gluten has become the new diet villain.” — Celiac researchers Antonio Di Sabatino, MD, and Gino Roberto Corazza, MD, Annals of Internal Medicine

If you avoid gluten, you are far from alone. Research shows that about 25 percent of Americans avoid gluten and only 10 percent of people following gluten-free diets have a physiological need. In 2010, Americans spent $2.64 billion on gluten-free prepared foods. And gluten-free package claims have more than doubled since 2006. So it comes as no surprise that many health experts and food manufacturers are calling gluten-free diets the low-carb diet trend of the 21st century.

Any time we make a dramatic shift in our diets, we open ourselves up to potential risks and benefits. And since many gluten-free dieters have fallen pray to the mad marketing machine known as the diet industry—and we all know the risks dieting can pose—I couldn’t keep my mouth shut resist highlighting some vital information. Before making the decision to avoid gluten, unless you’ve been medically advised to do so, I feel there are several questions worth answering.

What is gluten?
Gluten is a protein that occurs naturally in grains, including wheat, barley and rye. It’s also prevalent in grain-based foods, like breads, cereals, crackers, cookies and cakes, and in less obvious foods and products, like soy sauce, meat marinades, malt vinegar and certain dietary supplements.

When does it cause problems?
While most people digest gluten with ease, your immune system sees it as toxic if you have celiac disease—an inherited autoimmune disorder that damages the small intestine lining and disrupts nutrient absorption. It affects less than 1 percent of the population, according to the University of Chicago Celiac Disease Center, tends to run in families and can coexist with other diseases, like diabetes. Symptoms may include severe abdominal pain, vomiting, diarrhea, anemia, joint pain, delayed growth (in children), skin rashes and unintentional weight loss. Treatment involves lifelong adherence to a strict gluten-free diet.

Gluten sources also cause serious problems if you have a wheat allergy, which also triggers immune system reactions. Wheat is one of the eight most common diagnosed food allergies, according to the University of Maryland Medical Center, which collectively affect about 2 percent of adults and 8 percent of children.

If you have celiac disease or a wheat allergy, a gluten-free diet is vital.

You can also have a gluten sensitivity, or “celiac lite.” In this case, your body reacts negatively to gluten, without any autoimmune reaction. Symptoms are similar to celiac disease, but milder: diarrhea, bloating, indigestion, fatigue and abdominal cramping.

Gluten sensitivity is tougher to pinpoint because many people claim to react adversely to gluten, but show no diagnosable symptoms. This doesn’t mean that the condition isn’t legitimate. Some thorough investigation, however, can help ensure that your nutritional needs are met and save you the time, money and stress that often accompanies gluten restriction.

Here are some examples of a misdiagnosed/misperceived gluten sensitivity:

  • You feel better after cutting gluten solely because you end up eating fewer processed foods.
  • Your “carb sensitivity” is actually a case of poor blood sugar control. (Carb sensitivity isn’t an actual condition; you can be sugar or insulin sensitive, but we all need more carbohydrates than any other macronutrient.)
  • The placebo effect: Believing we are doing something healthy for our bodies can go along way toward feeling better and vice versa; negative beliefs about foods can trigger physical symptoms. Put another way, fearing gluten can cause sensitivity symptoms.
  • You experience less gas and hunger after switching to a high-protein, low-carb gluten-free diet not because of you’ve eliminated gluten, but because starchy foods naturally cause gas during digestion—a normal/good thing—and because protein-rich foods are less likely to cause blood sugar spikes than, say, sugary sweets and breads.
  • You feel gassy and bloated after reintroducing grains into a grain-free or low-carb diet. This is not generally proof that your body is intolerant to gluten or grains. More often it’s a sign that you’ve been lacking fiber-rich, starchy foods. (To avoid this, gradually reintroduce grains and other fiber-rich foods. In healthy individuals, the digestive system readjusts.)
  • You follow the diet as a means of restricting your food intake, establishing a sense of control, as a coping mechanism for non-diet-related stress and/or to lose weight. These factors often reflect disordered eating: a range of disordered eating thoughts or behaviors not affiliated with a full-fledged eating disorder, like anorexia or bulimia. Though less life-threatening than eating disorders, it’s no way to live and no less worthy of addressing.

What are the benefits of a gluten-free diet?

  • If you are legitimately intolerant or sensitive to gluten, a gluten-free diet relieves most or all of your symptoms, leading to a comfier life. The diet that seems restrictive to many, brings freedom.
  • While the jury is still out and research mixed, some experts believe that avoiding gluten may benefit children with autism and other brain-related disorders.
  • If a GF diet heightens leads you to eat more nutritious foods in better balance, you’ll reap the benefits of most healthy diets: strong immune, brain and digestive function, improved energy, moods and sleep quality, healthy weight control and more.

What are the gluten-free diet risks?

  • Many people avoiding gluten avoid whole grains and other nutritious foods. This is a major reason many gluten-free diets often lack iron, calcium, B-vitamins (thiamin, riboflavin, niacin and folate) and fiber. Many studies support this. Research published by the Journal of Pediatric Gastroenterology and Nutrition, for example, showed that gluten-free diets worsened nutrient deficiencies in teens with and without celiac disease. Nutrient deficiencies* can cause a slew of complications, such as fatigue, muscle weakness, headaches, dizziness, weak bones, depressive moods, sleep problems, foggy thinking, dry skin, brittle hair and digestive problems.
  • If you replace gluten-containing foods with gluten-free substitutes, like GF breads, cakes, flours, cereals, chips and pancakes, you may spend a lot of money on products that are equally or less nutritious than the original. You may also find yourself buying and eating more chips, cakes and breads than you used to, simply because the “gluten-free” label leads you to believe it’s healthier. (Remember the fat-free days? Fat-free ice cream can seem so much healthier. It’s actually higher in sugar than conventional ice cream and more likely to trigger overeating.)
  • If your GF diet is also low in carbohydrates, you hold heightened risks for constipation, gallstones, kidney stones, bad breath, headaches, reduced metabolism, weight gain and ketoacidosis—a dangerous condition in which your body uses fat as energy.
  • Deprivation, frustration and surrender. A GF diet can be difficult to follow, particularly if many of your staple or favorite foods are eliminated and you lack the support of a qualified professional. You may feel deprived and frustrated and fall of the proverbial wagon, all of which increases your risk of binge eating, weight gain, poor body image, increased stress and depression, according to the National Eating Disorders Association.

*Dietary supplements are a valuable option if you struggle with nutrient malabsorption, which is common with celiac disease, or can’t eat a healthy diet for other reasons. Otherwise, whole foods are your best bet.

So are gluten-free diets useful or a harmful trend? Both. I believe that GF-diets are a saving grace to people with a medical need and a potentially harmful—or at least needless—trend for others.

If you believe you have a gluten sensitivity, I recommend seeking guidance from a qualified health care professional, such as your physician, dietitian or gastroenterologist, who can conduct medical tests and guide you through an elimination diet, as needed.

I want you all to feel and be as healthy as possible while getting not only nutrients, but joy, from your food. Whether you avoid gluten or not, the following foods can help fill in the nutrient gaps common in GF lifestyles:

Calcium: Canned salmon, tuna and sardines, tofu, yogurt, fortified milk (rice, soy, cow’s, almond), kefir, kale, almonds
B-vitamins:  Fish, seafood, GF fortified corn/rice/oat cereals, eggs, lean meats, enriched long-grain rice, enriched GF breads and tortillas
Iron: Fish, seafood, lean meats, beans, lentils, beans, tofu
Fiber: Beans, lentils, chickpeas, green peas, sweet potatoes, skin-on baked potatoes, kale, broccoli, raspberries, popcorn, GF oatmeal, flaxseeds, prunes, pears

For more information, check out these fantastic resources:
Forbes Magazine: What We’re (Not) Eating: A Potential Danger of Gluten-Free
Today’s Dietitian: Putting the Healthy into Gluten-Free
MayoClinic.com: Food Sensitivity Vs. Intolerance: What’s the Difference?
EatingWell.com: Healthy Gluten-Free Lunch Recipes

Do you avoid gluten? What benefits or challenges have you faced? Do you see gluten-free diet popularity as a trend or progression in the nutritional world? I welcome your thoughts!

81 Comments
by August McLaughlin on March 19, 2012  •  Permalink
Posted in Life, Wellness
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Posted by August McLaughlin on March 19, 2012

https://augustmclaughlin.wordpress.com/2012/03/19/gluten-free-diets-useful-tools-or-harmful-trend/

Why ‘Carb’ is Not a Cuss Word

“I hate you! You make me feel bad about myself! You’re such a….carb!”

If the word ‘carb’ carries a negative connotation for you, drawing up anxiety, frustration or shame, you’re not alone. Large-scale consumer research shows that roughly 25% of Americans are currently dieting. And low-carb, high-protein diets are among the most popular.

Before I explain why carbohydrates play a hugely important role in our diets, let’s examine why we’ve grown to detest the marvelous macronutrients in the first place:

1. Processed carbohydrate-rich foods, like cakes, cookies, candy, white bread and chips, are easy to overeat. (And trust me, commercial food makers know this.) Many are also low in vitamins, minerals, protein and fiber.

2. Overeating any food routinely causes the body to store excess energy as fat. So just as the dieting industry advised us to cut fat from our high-fat diets in the 90s, it advises us to cut carbs from our high-calorie, high-carb diets for weight control nowadays. Americans spend over $45 billion dollars on dieting each year. So it’s no surprise that messages of “low-carb” are widespread throughout the media.

Think about it. Why would an industry that profits on our inability to reach or maintain a healthy body weight promote a technique that works long-term? Hmm…

Low-Carb Diet Risks
Low-carb diets often trigger initial weight loss, in the form of water weight—not fat loss, or as a result of consuming fewer calories. Like other diets, low-carb diets have an extremely low long-term success rate. More often, they lead to weight gain, binge eating behaviors, and a significantly increased risk for obesity and obesity-related health problems, including high cholesterol, high blood pressure, type 2 diabetes, certain forms of cancer and heart disease.

Low-carb diets are typically high in protein and fat. Eating excessive amounts of protein or fat needs leads to weight gain. High-protein, low-carb diets also tend to lack fiber, which increases your risk for constipation, diverticulitis and other digestive problems.

Limiting carbs interferes with brain function. This is why psychologists have coined the term “Atkins attitude,” which refers to increased anger, frustration and depression among low-carb dieters, according to Judith Wurtman, the director of the Women’s Health Program at the Massachusetts Institute of Technology.

Carbohydrates are the body’s and brain’s main fuel source. We need sufficient amounts to exercise, build and use muscles, think properly and sleep well. 

Carbs and the Brain
After we eat carbohydrates, they enter our bloodstream in the form of glucose. Because the brain doesn’t store glucose, it requires a steady supply from food. Once in the brain, glucose allows the brain to produce feel-good chemicals, like serotonin, which promotes positive moods. Carbohydrates also enhance memory skills…

In a study conducted at the University of Toronto, senior citizens were given a meal of cereal, milk and fruit juice for breakfast. Twenty minutes later, they showed significantly better memory function compared to senior citizens who did not consume the carbohydrate-rich meal.

Carbs and Muscles
Contrary to popular belief, amping up our protein intake and skimping on carbs does not facilitate muscle growth or toning. Our muscles rely on glycogen for fuel—a form of sugar that derives from carbohydrates. While building muscle, our protein needs bump up to 15 to 20 percent of our diets, according to the American Dietetic Association. No benefits have been shown by consuming more. Avoiding carbs, on the other hand, promotes early workout fatigue and lean tissue loss.

Healthy Carbs and Weight Control
Nutritious carbohydrate sources, such as whole grains, fruits and vegetables, are top sources of fiber. Fiber promotes fullness between meals and guards against obesity-related health risks. So it’s no surprise that many studies have linked diets rich in whole grains, fruits and vegetables with positive, lasting weight control.

Simple Ways to Get the Most From Carbs

Choose whole over processed most of the time. For optimum health, the 2010 Dietary Guidelines for Americans—a report based on loads of research and dietary expert insight, recommends eating at least three 1-oz servings of whole grains daily and making sure that at least half of your starches consist of whole grains.

Color your plates. (No, not with M&Ms…) Unlike added sugars, sugars that occur naturally in fruits, vegetables and other whole foods have a beneficial impact on blood sugar levels and overall health. To meet your basic vitamin and mineral needs, the ADA recommends eating at least 2 cups of fruit and 2.5 cups of vegetables per day. For even more benefits, like a lowered risk for chronic disease, aim for 9+ collective servings.

Balance your plates. One super easy way to eat a great balance of nutrients is the “plate method.” Fill half of your plate with fruits and/or veggies, one-quarter with a lean protein source, like beans, fish or yogurt, and one-quarter with a complex starch, like whole grain bread, pasta or rice. Then add a bit of healthy fat. Healthy fat sources include olive oil, canola oil, nuts, seeds, avocados and fatty fish.

Enjoy treats in moderation. Cutting out all refined foods works for some people. But if you adore brownies, french fries, white bread or other low-nutrient foods, incorporating moderate amounts into your diet can stave off feelings of deprivation. To take your treat foods a nutritious step further, prepare them with whole ingredients. Make whole grain cookies and breads. Top your favorite ice cream with fresh berries. Or swap French fries out for baked sweet potatoes “fries.”

Some of my favorite, super-nutritious carbohydrate sources:
Fresh and frozen fruit
Fresh and frozen vegetables
Brown rice
Wild rice
Sweet potatoes, yams and squash
Beans and lentils
100% whole grain breads and tortillas (such as Ezekial brand)
Air-popped popcorn, seasoned with natural herbs
Oatmeal cookies with raisins or dark chocolate chips
100% whole grain cereals (such as Kashi)
Whole grain pasta (whole wheat, brown rice or spelt)
Old-fashioned or steel-cut oatmeal
Whole grain veggie pizza
Fruit-topped whole grain pancakes
Greek or organic/all-natural yogurt
Dark chocolate

So spill it! Are carbs your friends or enemies? What are you favorite sources? Any goals I can support you toward? I can’t wait to hear from you. 🙂

75 Comments
by August McLaughlin on March 13, 2012  •  Permalink
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Posted by August McLaughlin on March 13, 2012

https://augustmclaughlin.wordpress.com/2012/03/13/why-carb-is-not-a-cuss-word/

Foods for a Beautiful Brain

beau·ti·ful/ˈbyo͞otəfəl/

  1. Pleasing the senses or mind aesthetically.
  2. Of a very high standard; excellent.                                        —Dictionary.com

Based on our recent discussion, many of us value our inner-beauty over external, but agree that both are important. Well guess what. Eating well promotes both in our brains. Consider this example:

A growing body of research shows that a healthy dietary lifestyle guards against Alzheimer’s disease, other forms of dementia and cognitive decline, while boosting overall mental sharpness—in some cases, immediately. (Woo hoo, right???)

To increase your odds of sharp, long-lasting brain function, eat a balanced diet, rich in fruits, vegetables, whole grains, lean protein and healthy fats. When you indulge in sweets, fried foods or other low-nutrient fare, enjoy it and practice moderation. As I suggested in my Dodge Dieting post, the 80/20 rule works well—aiming for about 80 percent nutritious foods and 20 percent “play” foods.

Ten Brain-Boosting Super Stars:
Fortunately, there are loads of brain-beautifying foods. Here are some of my favorites. 😉

1. Berries Numerous studies have linked berry consumption with brain health. Berries provide valuable amounts of water and fiber, both of which promote positive energy levels between meals, and potent antioxidants, which support strong immune and brain function. Tip: Stock up on whatever berries are in season and keep unsweetened frozen berries on hand year round. They make awesome additions to oatmeal, baked goods and smoothies.

2. Broccoli Broccoli appears on countless superfoods lists, and for good reason. It’s one of the most nutrient-dense foods on the planet, rich in antioxidants and a chemical that may enhance brain healing, according to a Journal of Neuroscience report. Tip: Steam, rather than microwave or boil, broccoli to retain nutrients.

3. Leafy Greens Diets high in folate are linked with a lowered risk for cognitive decline. Leafy greens, like kale, Swiss chard, spinach, mustard greens, are high in folate. They also provide ample fiber. Tip: Buy dark, leafy greens with every shopping trip. If you fear you won’t finish them before they spoil, chop remaining leaves up and freeze them in air-tight containers for use in soups, stews, pasta dishes and more.

4. Potatoes Yes, that’s right. I said potatoes. Our beloved spuds have gained a bad reputation, both due to the way many people prepare them and the risky low-carb diet craze. But potatoes, whether russet or sweet, provide complex carbohydrates—your brain’s and body’s main fuel source. Potatoes are also rich in potassium—an electrolyte important for brain function, fiber and tryptophan—an amino acid that helps your brain create the feel-good brain chemical, serotonin. (Nope, turkey isn’t the only source.) Tip: For healthy “fries,” coat sliced potato into rounds with canola or olive oil cooking spray then bake them at 350 deg. until they appear golden.

5. Popcorn As one of the most nutritious whole grains, popcorn provides valuable amounts of fiber, which helps keep our blood sugar and energy level, B-vitamins, which promote positive energy levels, and antioxidants that help stave off infections and disease. Tip: Season air-popped popcorn with natural herbs or try it dessert-style, sprinkled lightly with cinnamon and stevia or cane sugar.

6. Salmon The healthy omega-3 fatty acids in salmon, and other fatty fish, don’t simply promote more positive heart-health. They play a key role in brain function. And because our bodies can’t produce them, they way they produce other fats, we must get them through food. Consuming too few omega-3s can cause lethargy, fatigue, memory problems and depressive moods. (Blech.) Tip: The American Heart Association recommends eating 3.5 oz of fatty fish (about the size of a deck of cards) at least twice per week.

7. Flaxseeds Flaxseeds are top plant sources of omega-3s. They also contain ample fiber, protein and antioxidants. If you don’t eat fatty fish routinely, incorporate flaxseeds into your diet. Even if you do eat fish, flaxseeds can enhance your diet. Tip: Add ground flaxseeds to other healthy foods, like smoothies, whole grain cereal, bran muffins and yogurt. For freshness, keep ground seed in your refrigerator.

8. Green Tea Some researchers believe that moderate amounts of caffeine can help prevent Alzheimer’s disease and boost mental sharpness. Green tea provides caffeine and lots of other perks, such as plentiful antioxidants. An animal study published in Biogerontology in 2006 linked daily green tea consumption with better sustained memory capabilities. Tip: Brew a pot of green tea to enjoy hot or chilled. For added flavor and nutrients, add lemon or apple slices. (YUM!) If you’re sensitive to caffeine or drink tea late in the day, opt for caffeine-free.

9. Peanut Butter While all nuts are nutritious, peanuts provide more healthy fats than most. Peanut butter is also filling, convenient and rich in satiating fiber. Researchers at Harvard Medical School discovered that eating peanut butter five days per week does a lot to prevent heart attacks. Snacking on peanut butter, instead of other snack foods, has also been linked with better weight and appetite control. Tip: If you don’t like or tolerate peanuts, substitute almond butter, which is particularly rich in calcium.

10. Dark Chocolate (I repeat, YUM!!!) In addition to deliciousness, dark chocolate provides protective plant chemicals called flavanols. Research headed up by Ian MacDonald, a professor at the University of Nottingham, found that consuming cocoa rich in flavanols boosts blood flow to important brain areas for up to three hours. Tip: Feeling low, yet work calls? Eat several squares of dark chocolate. If you have difficulty sticking to modest portions, keep chocolate in your freezer or buy single portions.

Fabulous Foodie Fun:
Violets and Cardamom’s recipe for Oatmeal Breakfast Bars and Muffins provides a fun, tasty way to get brain-boosting nutrients from whole grains, flaxseeds and almond butter at breakfast.
Write On, Jana! brings us nutritious, Egg-Free, Dairy-Free Cinnamon Rolls. I’m salivating over these babies!
For more chocolate-loving fun, check out Tameri Etherton‘s Chocolate, the Language of LOVE.

Do you consider brain-health when approaching your diet? Are you a fan of these foods? Feel free to share your nutrition questions or challenges. I LOVE hearing from you and am eager to offer support.

83 Comments
by August McLaughlin on February 16, 2012  •  Permalink
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Posted by August McLaughlin on February 16, 2012

https://augustmclaughlin.wordpress.com/2012/02/16/foods-for-a-beautiful-brain/

LSR #2: Dodging Diets

An estimated 75 million Americans diet each year, contributing to an over $70 billion industry.  – U.S. Weight Loss & Diet Control Market

Dieting first gained mass appeal in 1829 when Reverend Sylvester Graham launched the Graham diet. By limiting caffeine and meat and snacking on graham crackers, the plan promised to stave off added pounds and masturbation. (Yes, you read that right.) Since then, the weight loss industry has grown into a $70 billion-per-year industry, with an estimated 75 million Americans dieting at any given time. And the methods are no less whacky.

Regardless of the plan, more than 95 percent of dieters gain lost weight back (and usually more) within five years. Many of us have heard a rendition of this statistic. So why are more people dieting than ever before?? So glad you asked!!! 😉

Some of the reasons:

1) We’re bombarded with images of “perfect” bodies—physiques unattainable to most of us, including the models and celebrities depicted.
2) The diet industry invests millions of dollars into research on consumer palatability. (What will make us buy, and keep buying, particular plans and products?)
3) We live in an instant gratification society. We want results and want them NOW.
4) Food is more available and flavorful than ever before. Most low-nutrient foods are cheap. And many of us are sedentary. Overeating and inactivity lead to weight gain, which leads to dieting, which leads to MORE weight gain…
6) Diets seem exciting, and a balanced diet paired with exercise, bo-ring.
7) Dieting can seem like a solution not only to our weight problems, but ALL of our problems. (“I’d be happy/beautiful/successful if I just lose __ pounds…”)
8) Many diets are disguised as “lifestyle plans.” So even when we know the risks and failure rate of DIETS, we can be led astray.

Dieting contributes depression, stress, binge eating, a slowed metabolism, weight gain, obesity, nutrient deficiencies, bone loss, memory loss, insomnia, low self esteem, heart problems and more. Why is dieting so harmful? Yet another GREAT question. 😉

Some of the reasons:

1) Dieting forces the body into starvation mode—a state in which calories—units of energy reaped from food—are stored.
2) Our bodies are designed to run and thrive on sufficient amounts of calories and nutrients. This is why eating too few carbohydrates, our body and brain’s main energy source, causes fatigue, depression, constipation and food cravings. Extremely low-fat diets interfere with brain function, appetite control, nutrient absorption and even hair health. (Dietary supplements, while useful in some cases, are not suitable replacements.)
3) Food and eating are more than nutrition. What would holidays, weddings and other celebrations be without food? Humans are hardwired to enjoy food. Mess around with that and the results aren’t pretty. Depression, for example, befalls most people who lose normal eating capabilities. (Dieting = not eating normally.) Diets are also tough to maintain in social, family and work settings.
4) We aren’t clones. Our taste preferences, personalities, genes, activity level and overall health play important roles in our food choices and eating habits. Most diet plans run on the one-size-fits-all philosophy, which is best limited to stretchy gloves.

I don’t know about you, but I find all of this depressing…

Onto the GOOD stuff!

EAT WELL, STAY WELL STRATEGIES:
(Notice I didn’t say, ‘Weight Loss Strategies.’ Unless you have a genetic condition, such as Prader Willi Syndrome, eating well—mostly healthy foods, not too much and not too little—promotes a healthy body weight and countless other benefits.)

If ‘calorie’ seems like a cuss word and dieting’s become your norm, it’s time to shift gears… Try one or numerous of the following – whichever resonates with you.

1. EAT MORE healthy food. Focusing on what you “shouldn’t” eat is a mainstay of many diets. It’s also one reason they fail. Instead, stock up on healthy foods you enjoy. Seek tasty ways to prepare fruits, vegetables, fish, legumes and whole grains. Check out health food restaurants and grocery stores. Dine with health-minded friends. And begin substituting low-nutrient foods with nutritious. Swap white bread out for 100 percent whole grain bread, for example, and fatty red meat for leaner cuts, legumes or fish.

2. Color your plates. At each meal, load half of your plate or bowl up with colorful produce. Or incorporate fruits and vegetables into conventional dishes, like pastas, soups, pizzas and baked goods. Diets rich in fruits and vegetables promote positive weight control, digestive health and cardiovascular health and a reduced risk for heart attack, stroke, certain forms of cancer and chronic disease. For overall health, the American Dietetic Association suggests aiming for at least 2 cups of fruit an 2.5 cups of veggies per day.

3. Aim for 80/20. Perfect eating doesn’t exist. Eating primarily (80 – 90%) nutritious fare and cutting yourself some slack (10 – 20%) guards against feelings of deprivation and the risk of going off the dietary deep end once your “perfect” eating falls to the wayside. Registered dietitian Robyn Goldberg recommends eating “play foods” daily—foods consumed for pleasure purposes only.

4. Take baby steps. Small, gradual changes are generally the most effective when it comes to reaching and maintaining wellness. Take an inventory of your eating habits. What areas could use improvements? If you currently eat fast food three times per week, cut back to once per week. If you eat less than one serving of whole grains per day—Americans’ overall average—bump it up to two per day. If you avoid your favorite snacks or desserts like the plague only to overeat them later, start eating a single portion daily.

5. Dig deeper. Food and weight concerns often symptomize deeper issues. If you feel desperate to change your weight or appearance, ask yourself why. (Are you happy with your work life? Social life? Relationships?) Addressing the answers may be all you need to jumpstart healthy changes. To read one couple’s weight control success story, check out my article at Bartlett’s Health: The Fulfillment Diet: Pursuing Passion FIRST.

6. Eat mindfully. Remember those mindful driving tips from last week? Similar principles can enhance your dietary lifestyle. Mindful eating is associated with improved appetite and weight control and a low risk for depression, digestive problems and obesity. To invite mindfulness to your meals, dine in a pleasurable atmosphere, free of distraction (no phone, computer or TV). Eat slowly, observing the colors, texture, flavors and aromas of your food and how you feel physically and emotionally. For more pointers, visit The Center for Mindful Eating.

***Don’t be afraid to seek support from a qualified professional, particularly if you have a long history of dieting, weight problems or disordered eating.***

Whew! That was a mouthful. 😉 And a lot to fit into one post. I want to support you all in any way I can, so please speak up! Post your questions, concerns and related topic requests in the comments. If you’re already wellness/nutrition-savvy, what strategies have I missed? Which would you like to learn more about?
58 Comments
by August McLaughlin on January 9, 2012  •  Permalink
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Posted by August McLaughlin on January 9, 2012

https://augustmclaughlin.wordpress.com/2012/01/09/lsr-2-dodging-diets/

Lifesaving Resolutions

“He’s dead.” The phrase I’ve read, written and heard in films many times had never before hit me with such heartache, doom or nausea—probably because I’d before never witnessed a death up close.

My husband and I were heading for our favorite hiking spot when the driver ahead of us lost control of his car, causing it to flip up in the air, hit the side of the mountain and land upside down, crushing and killing him instantly. Had my husband not had the wherewithal to keep a distance from the seemingly distracted driver, there’s little doubt that we would have been involved in the accident and faced severe injuries, if not a similar fate. This blog series is dedicated to the young man who died that day.

I’ll never forget…

If you knew that altering some of your behaviors could improve your day-to-day existence, emotional wellbeing, physical health and life expectancy, would you do it? I hope your answer is a non-hesitatory, exuberant YES! For the skeptics among you, don’t worry—there’s no “catch.” (You won’t have to sacrifice your first born or left foot in exchange.) Willingness to learn, determination and effort, however, are required. Psst! A positive attitude and sense of humor will also help. 😉

I’ve committed to the life-saving resolutions we’ll explore here throughout January. If you haven’t already, I hope you’ll sign on, too.

Here’s a sneak peak at the resolutions I’ll be covering:

1. Mindful Driving: Driving is the most dangerous thing most of us will ever do, yet too many of us do so with complacency. With the help of experts, including our own Natalie Hartford, I’ll address the risks and dangers associated with driving while talking on the phone, texting or, god forbid, intoxicated and offer practical tips for improving yours and others’ safety on the road.

2. Dodging Diets: We already know that diets don’t work. But they’re so darn alluring! Holiday pounds, friends’ and celebrities’ apparent successes, eagerness for “rapid results” and diets packaged as “lifestyle plans” bring great appeal. Add to that the $45 billion-plus industry rooting against us, and sheesh. We seem like goners. But don’t worry, we’re not. I’ll soon share enjoyable and effective ways to manage your dietary wellness without the multitude of risks linked with dieting, such as obesity, depression and heart disease. (In the meantime, please chuck your scale, diet pills and manuals out the window. Ah… Doesn’t that feel GOOD?)

3. Laying Off the Smokes: Don’t smoke. Just say know. The dangers of smoking are so well touted, these phrases seem cliche. But similar to the dieting industry, the tobacco industry wants our business big time. Sadly, it continues to win. This segment will include personal stories and expert insight on ways (some revolutionary) you and your loved ones can quit or refrain from smoking for good.

4. Trusting Your Instincts: Intuition is always right in at least two crucial ways, says Gaven de Becker—the world renowned expert in fear and self-defense. And honing in on it just might save your own life. If you haven’t read de Becker’s book, The Gift of Fear, I suggest you race over to Amazon or a book store pronto. In either case, stay tuned for some of his top tips and their significance.

5. Groovy Moving. No, this isn’t some strange new dance craze or 70’s workout video. Inactivity contributes to some of the most common causes of death in North America and it’s on the rapid rise. But forcing yourself to go to the gym when your soul begs you not to won’t do much good. In fact, you’re more likely to order more pizzas to eat while watching workout videos from the couch. (I’ve only done that once.) (Okay, twice.) Fortunately for all of us non-genetically-workout-enthused, lots of effective and yes, FUN, solutions exist. Promise.

6. Healthy Sleep. Sleep deprivation isn’t just bothersome, but hazardous. Improving your sleep hygiene, on the other hand, increases your overall physical wellness and guards against accidents, obesity, emotional tumult and disease. (Whew! I’ll take it.) After decades of personal sleep challenges, I’m to share what works and what doesn’t. Some of these snooze-friendly tidbits might surprise you…

7. Pursuing Passion. Though this one’s a little less scientific, it’s arguably the most important and at the root of many common conflicts—including those aforementioned. If you haven’t yet stepped fully into passionate pursuits, I hope you’ll consider doing so yesterday. If not, baby steps are a great way to start. This segment will feature clinical research and expert insight, along with kick-butt ways to get your passion-plotting self in gear.

8. Active Gratitude. Many of us consider ourselves happy and grateful. But how often to you put it into practice? Studies have linked gratitude with heightened happiness, physical health and longevity. And you may not have heard some of the useful, most valuable ways we can practice it.

Which of these resolutions resonate with you? Which have you mastered? Which remain on your to-do list? 

Whether you’ve mastered them or not, I hope you’ll join me for fun, inspiring conversations, fabulous expert insight and the revealing of tough-to-swallow, but worthy of discussion, truths.

In the meantime, please have a safe, healthy, SPECTACULAR New Year! 🙂

45 Comments
by August McLaughlin on December 27, 2011  •  Permalink
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Posted by August McLaughlin on December 27, 2011

https://augustmclaughlin.wordpress.com/2011/12/27/lifesaving-resolutions/

Eat Like a Pilgrim, Write Like a Pro

pil·grim [pil-grim, -gruhm] noun

1.  A person who journeys to a sacred place as an act of devotion.
2. A traveler or wanderer, especially in a foreign place.
3. An original settler in a region.
“We should be adopting almost all of the Indian and pilgrim eating principles. Fresh water from streams, lean meats in the form of naturally fed game, poultry and fresh-caught fish from pure streams and a clean ocean. Fresh fruits and vegetables. Those were the days!” Diane Kress, R.D.

(To read my LIVESTRONG.com article featuring Kress’ insight, visit: Fabulous Fall Foods.)
***
As writers, we are pilgrims—people voyaging and settling into foreign places. And like many pilgrims throughout history, we work extremely hard. If we don’t fuel our bodies and brains with plentiful nutrients and sufficient amounts of energy, we can develop a slew of complications, from fuzzy thinking and memory lapses to headaches, insomnia and fatigue. For our sake and the sake of our careers, it’s best we keep such challenges in the fiction category… Don’t you think???
***

HEALTHY STEPS FOR YOUR VOYAGE:

Choose fresh over processed. 
While we wouldn’t want to eat precisely like the pilgrims of Mayflower voyage fame, who survived on long-lasting foods like dried cow tongue, we can all benefit from eating more nutritious, whole foods. Studies have shown that the antioxidants in colorful fruits and vegetables, nuts, seeds and whole grains not only support your body’s defenses against infections and disease, they boost brain function.
Eat often.
Anyone who’s been on a lengthy voyage will tell you the importance of frequent meals or snacks. In order to maintain positive levels of glucose, which is your brain’s main fuel source, you must eat enough and at proper time intervals—typically every 2 to 4 hours. To ensure stable blood sugar, energy levels, appetite control and moods between meals, emphasize those natural foods.
***
Get Your Healthy Fats.
Although there’s still much we don’t know for certain about early Americans’ diets, we do know that they ate plenty of fish, nuts and seeds. A deficiency of omega-3 fatty acids, healthy fats we must get from food, can cause fatigue, depressive moods, memory problems and mood swings. Omega-3s play a vital role in brain function, so eat rich sources, such as salmon, mackerel, halibut, ground flaxseeds, walnuts and canola oil, often.

Practice Gratitude.
Most of us don’t have to hunt, gather or scrounge for our food. For that alone we should be grateful. Where did the food on your last plate come from? Who created, purchased or prepared it for you? If someone served you, did you look them in the eye to say “thanks?” Did you enjoy it or eat it mindlessly in front of the TV? Did you chew and eat slowly, observing the flavors and textures? Or did you gulp it down?
***
Research conducted by Robert Emmons, a pro­fes­sor of psy­chol­ogy at UC Davis and Editor-In-Chief of the Jour­nal of Pos­i­tive Psy­chol­ogy, showed that practicing gratitude can increase happiness levels by about 25 percent and improve physical health and sleep quality. What good are we as writers without positive moods, health or sleep?

A Healthy Brain-Boosting Day

Breakfast:
Steel-cut oats, milk, fresh fruit & walnuts
Tea (rich in brain-boosting antioxidants)
Snack:
Sliced apple with cheese or nut butter
Lunch:
Herb-crusted salmon
Fresh or steamed veggies
Whole grain roll
Snack:
Air-popped, herb-seasoned popcorn (a hearty whole grain)
Dinner:
Homemade bean & vegetable chili
Cornbread, made with whole grain flour, topped with honey
Milk or wine (milk for protein, wine for antioxidants…and fun :))
Morning, noon & night:
Say “thank you.”
Ponder your blessings.
Jot them down in a gratitude journal.

Which pilgrim-style step are you willing to work on? Which have you mastered? What are you particularly grateful for today??

19 Comments
by August McLaughlin on November 5, 2011  •  Permalink
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Posted by August McLaughlin on November 5, 2011

https://augustmclaughlin.wordpress.com/2011/11/05/eat-like-a-pilgrim-write-like-a-pro/

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