Intuitive Eating and Managing Chronic Disease

The other day I was trying to get my 4 year old (going on 13 years old) to hurry and eat her snack. She was telling some long story and was doing more talking than eating. In a rush I asked, “Can’t you just eat faster?” She said, “I don’t know how to do that, seriously. But I can eat and talk at the same time.” Which she then proceeded to take a big bite of her “cracker sandwich” and started right back into her story.

I couldn’t help but be reminded how much we have to learn from babies and children about eating. I can’t tell you how many times I have reminded my clients that we all used to know exactly how much we needed to eat, the pace we liked to eat, when we were full, and when we were hungry. If you observe toddlers and childrens’ eating patterns, you will be quite surprised. One day they eat so much you think they are a bottomless pit. Other days they hardly eat a thing and you wonder how they have so much energy. They don’t rely on diets or rules to tell them when to eat. Somewhere along the way we stopped trusting ourselves and started trusting other people to tell us what our bodies needed. We ignored our inner hunger and fullnes cues and let emotions and fads guide our eating.

It doesn’t have to be like that. You can eat like a kid again and still be healthy. I know you can because that’s how I eat, that’s how my children and teens eat, and that’s how I help my clients eat. My virtual program Intentional Eating 101 is all about experimenting with the food you eat and how it makes you feel so you can manage your chronic diseases while still eating the foods you love. Over 8 weeks it teaches you how to tune into your body and tweak your choices along the way to find the right balance for you.

Click here to start today

In the meantime, observe kids eating and see what you have to learn. Let me know what you find out by commenting on this post.

Until next time: Eat happy…Move happy…Live happy.

Sleep your Way to Weight Loss

Did you know that lack of sleep may be the missing key to your weight loss results?  Let me explain why the right amount of sleep is essential for achieving and maintaining a healthy weight.

Why is sleep important?

It refreshes us physically, emotionally, and mentally.  It gives our bodies time to repair and grow and our minds time to relax and renew. 

What happens when we don’t get enough sleep?

When we are sleep deprived on a short-time basis, it negatively affects our mood, concentration, performance, and metabolism.  On a long-term basis, it can contribute to obesity, insulin resistance, heart disease, comprimised immunity, and decreased quality of life. 

What does a good night’s rest look like?

Our bodies cycle through different types of sleep, called REM and non-REM sleep.  About 25% of our sleeping hours are spent in REM sleep, which is an active sleep.  Our eyes dart back and forth and we dream.  The remaining 75% of the time we are in non-REM sleep, which is restorative, relaxing, and restful.  In addition, our body naturally follows a rhythm of energy and sleepiness throughout the day.  From around midnight to 7 AM and 1-4 PM our body becomes sleepy.  (This can vary person to person depending on your schedule and genes.)  But in general, we follow a rhythm throughout the day.  Knowing yours can help with maximizing your energy levels throughout the day.

How does sleep affect my weight?

  • Sleep deprivation may cause the obesity gene to “turn on.”
  • Being overweight may lead to sleep problems which then promotes additional obesity.
  • Not getting enough sleep may increase appetite and cravings, especially for carbohydrates.
  • Some studies show people ate up to 500 extra calories a day when they didn’t get enough sleep.
  • Sleep deprivation can impair glucose tolerance and increase secretions of cortisol, thus increasing our risk for diabetes and cardiovascular disease.

What may interfere with my sleep?

  • Caffeine
  • Nicotine
  • Alcohol
  • Depression
  • Nighttime exercise
  • Large meals
  • Chronic pain
  • Certain medications
  • Poor sleep environment

What can I do to get enough sleep?

The first thing is to rearrange your schedule so you allow for 7-9 hours of sleep.  Next, turn off the tv and computer 1 hour before bed.  Ensure your room is dark and at a comfortable temperature.  Try to go to bed at the same time each night to develop a good routine that is predictable for your body.  Do something relaxing before bed, such as stretching, yoga, meditation, or deep breathing.  Last, see your doctor if things interfere with your sleep such as insomnia, medications, shift-work, or snoring.

So tell me, what do you do to ensure a good night’s rest?  Do you get enough sleep?  Why or why not?

For help improving your health, click here to become a new client.

Note: I used the following article in preparing this blog post: “The Link Between Sleep and Weight Gain — Research Shows Poor Sleep Quality Raises Obesity and Chronic Disease Risk,” By Nancy L. Kondracki, MS, RD, LDN, Today’s Dietitian, Vol. 14 No. 6 P. 48.  It can be accessed here: http://www.todaysdietitian.com/newarchives/060112p48.shtml

How does exercise affect your motivation to eat well?

How does exercise affect your motivation to eat well?

Some days you want to eat well and some days you don’t. Have you ever noticed if your exercise affects how you eat? A research article published in the May 2019 edition of the Journal of the Academy of Nutrition Dietetics looks at this very question.

After surveying 1600 women between the ages of 40-50, the following obeservations were made:

  • Those who exercised with the main motivation to lose weight, were less likely to eat intuitively, less likely to listen to their body’s feelings of hunger and satiety, more likely to restrict their food choices based on a specific diet, and more likely to eat for emotional reasons instead of physical reasons.
  • Those who exercised because of intrinsic motivation (health, enjoyment, improvement of mood, and pleasure) were more likely to eat intuitively, listen to their body’s signals of hunger and fullness, not restrict their eating to a certain diet, and eat for physical reasons instead of emotional ones.
Exercise for fun, not for weight loss!

This study illustrates that if you can focus on exercise for the positive benefits it brings to your life, instead of weight control or improving your appearance, you may be more likely to eat intuitively. And why is that important? Because intuitive eating has been linked to the following benefits according to other research:

  • Improved well-being and mood
  • Greater body acceptance and appreciation
  • Higher self esteem
  • Greater satisfaction with life
  • Lower body mass index

Aren’t those amazing benefits? I think so too. If you need help learning how to eat intuitively, trust your body, and exercise for the right reasons, click here to fill out a request to become a client.

How to Properly Sanitize Produce and Groceries

I know everyone is concerned with making sure they don’t get the Coronavirus.  And some people are worried about getting it from their food at the grocery store (or take-out).  I’m here to teach how to properly clean your groceries to reduce your risk of getting any kind of germ from the store.  (All of this is backed by the latest research, by the way.)

  • To wash your fruits and vegetables, rub them under running water in the sink.  The action of rubbing is what removes dirt, bacteria, and viruses from the skin.  Do the same for fruits and vegetables that you don’t eat the skin (watermelon, cantaloupe, carrots, etc.).  For small fruits, like berries, wash them under running water in a colander or you can submerge in water and swish them around.  This is also a good technique for leafy greens.  After submerging in water and shaking, rinse them off.   
  • Do not use soap to wash your fruits and vegetables.  Using soap is not necessary to clean your produce and the residue may even upset your stomach.
  • You will not get sick from eating fruits and vegetables and so they do not need to be “sanitized.”  The COVID-19 virus is not transferred from food.  Let’s just say that somehow some virus got on your fruit from someone else in the grocery store (which probably won’t happen).  There will not be enough of the virus on your fruit to make you sick.  The virus is spread by close contact with infected people.
  • Bottom-line: The absolute best prevention is to wash your fruits and vegetables with running water while rubbing them with your hands to wipe off any dirt and germs.
  • As for your other groceries, there is no need to wipe down these foods, even if you are immune-comprised.  Again, the virus does not live on these items and even if it did, there is not enough to infect you.  If you insist on being 100% sure, then leave them in the garage or outside (if they are non-perishable) for 24 hrs.  Research has found that heat and humidity kill the virus.
  • Bottom-line, please don’t stress about your food and waste your time on sanitizing with bleach solutions.  The best thing you can do is wash your hands.  There is no better way to keep you healthy than to wash your hands after coming home from the grocery store, after putting your groceries away, before preparing food, and before eating. 

I hope you are all enduring this pandemic well.  I want to remind you that I and my other dietitians are here for you.  To schedule your telehealth session from the comfort of your own home or office, please click here.  We are here to help you navigate your new normal and how to adapt your eating and exercise routines.

How to Boost your Immunity (the REAL Way)

Of course, everyone is anxious about getting sick right now, thanks to the coronavirus.  My clients have started asking me what they can do to keep their immune system in top shape.   Your immune system is an amazing and complex microorganism-fighting machine.  It defends your body from harmful virus and bacteria that enter your body through mouth or nose.  Because it is so complex and involves other systems in your body, there is no guaranteed way to ensure that some microorganisms won’t get past your defenses and cause a cold, virus, or infection.  However, you certainly can do some basic things every day to give it the best shot possible.  There is no magic bullet on this list (sorry).  There is no strange concoction of herbs and fruits mixed together in a drink (thank goodness).  Or no pill you can take (save your money for more exciting things). It’s the basic (sometimes boring) things that will give us the best chances:

  • Get enough sleep.  Your body cannot fight off sickness if it is tired and weak.  Make sleep a top priority.  The recommendation is 7-9 hours of sleep per night.  (To learn more about sleep, attend my Masters Group class on May 12th or May 14th: The Healing Power of Sleep).
  • Take a multivitamin as “insurance” if you eat very few fruits and vegetables.  Don’t waste your money on super- or mega-vitamins.  The extra vitamins and minerals don’t provide extra benefits.  A simple, multi-vitamin and mineral supplement is all you need.  Make sure it is certified by an independent lab or you might be wasting your money.  (If you need a good one, I offer Opurity vitamins in my office.)
  • Wash your hands often, especially before eating and preparing food.
  • Eat yogurt with live and active cultures daily.  The probiotics in yogurt feed your immune system.
  • Eat at least 5 servings of fruits and vegetables per day.  Make sure to get a variety of colors to ensure you are eating a wide range of immune-boosting nutrients.
  • Reduce stress by taking on less projects and tasks, deep breathing, yoga, tai chi, meditation, or prayer.  (I’ll be teaching about this at Masters Group on July 12th and July 14th: Implementing Mindfulness into your Busy Life.)
  • Eat protein with each meal to meet your minimum recommendation of 0.35 grams x your body weight.  Protein is found in dairy foods, meat, seafood, nuts, beans, and tofu.
  • Don’t age.  (I had to throw this one in there.)  The older you get, the weaker your immune system becomes.  There is nothing we can do about that, though.

By following these steps as best as you can, you’ll be well on your way to keeping your immune system performing at its best. 

If you’ve got nutrition concerns or questions, apply to become a client with one of our highly knowledgeable dietitians here.

Pros and Cons of Grocery Pick-up

If you haven’t tried grocery pick up yet, you may be wondering if it’s worth it.  I tried it for my first time a few years ago, right after I had my 5th daughter.  I’ve been hooked since.  (Despite the “cons.”)  I love the convenience and time-saving.  But don’t let me my experience influence you.  If you’ve known me for a while, you know that there is no one right way to be healthy.  I’ll give you the pros and cons of both so you can decide for yourself.

First, if you’ve never tried it, I want to explain how it works. 

  1. Sign up on the app or the website.
  2. Search for the items you need and add them to your virtual grocery cart.
  3. When you’re all done, “check out” and pay with your credit card.
  4. The next day (or later that day), you will get a text when your order is ready.
  5. If any item was not available, via the app or an email you will be notified if is was left off or substituted.
  6. Head to the grocery store and follow the signs to grocery pick up. 
  7. Call the number on the sign and let them know you have arrived.  (Some apps allow you to check-in instead of call.)
  8. Wait for the friendly staff to bring you your groceries and load them up.
  9. Voila! You are done!

Pros:

  • Helps you stick to a budget.  I find that I don’t make impulse buys because I have my list and just order what is on my list.
  • You can look through your fridge, pantry, and freezer as you’re making the list so you can see exactly what you need.
  • The apps or websites save your favorite items and prompt you to buy them.  It helps you to not forget your essentials.
  • It saves time waiting in line or wading through crowds. 
  • You can add to your online cart all throughout the week.
  • Other family members can get on the app or website and add to the list as needed.
  • You can do it anytime of the day: in bed, while waiting in line somewhere, at the doctor’s office, etc.
  • If you don’t like grocery shopping with your kids (or spouse!), you don’t have to.

Cons:

  • You may forget certain items that you would have remembered if you had walked the aisles of the grocery store.  (I inevitably already have a new list started before I even go to pick up my items because I forgot something!)
  • You are less likely to try new foods and see new items in the store.
  • You may get stuck in a rut of ordering the same things.  (Last summer I realized I had forgotten all about the summer produce because I was so used to my winter list.)
  • You won’t see any special deals or sales the store is offering.
  • Some stores charge extra money for the groceries or a pick up fee when ordering online.
  • Some moms/dads/grandparents like shopping with kids/teens as a learning experience.  You miss out on that when doing online shopping. 

As you can see, there is about an equal amount of pros/cons.  If you’re wondering what I do, as a mom and dietitian, I do grocery pick up about every 6 days.  And about once per month I try to go in person to see what foods I may have forgotten about and give my kids a chance to come and learn about shopping.

Now, you may be wondering about grocery delivery…. I haven’t tried that yet, but I’m sure it’s great.  If you have tried delivery, please share your experience.

PLUS, if you need help deciding what to put into your cart, please join me for my next monthly Masters Support Group where we are doing part 2 of my Virtual Grocery Store. We meet on March 10th @ noon or March 12th @ 5:30 PM. Reserve your spot by emailing kelli.worley@intentionaleating.net.

AND, if you’ve got shopping down, but need help deciding what to cook and prepare, check out my EatLove meal plans where you will get menus, grocery lists, and recipes in your inbox every week made just for you.

Healthy, Easy, Personalized Meal Plans Done-for-you

Healthy, Easy, Personalized Meal Plans Done-for-you

Today I couldn’t believe it when I looked at the calendar and realized my kids go back to school in 3 weeks!  Sadly (if you go by school schedules) the summer is almost over. 

How do you feel about that news?  How is your summer going?  Are you staying on track with your eating plans and exercise?  I know it can be hard when you feel pulled in different directions AND it’s so hot you don’t even want to turn on your oven.

The reason I’m bringing this up is I don’t want you to have regrets in the fall. Come September, I hear it all the time, “I wish I would have done better on my vacation.  I wish I had taken the time to meal prep.  Now I feel like I’m starting all over.” 

The good news is it doesn’t have to be that way!  You CAN stay on track this summer without working too hard.  When September comes you can seamlessly transition into the holiday season without “starting over” or “getting back on track.”  I want to tell you how. 

I have a menu service that is different than any other because this menu is not generic. Let me tell you how it works:

  1. I create a meal plan for you based on your health goals and enter it into EatLove.
  2. I personalize your plan taking into account food allergies, health conditions, and how many people you want to cook for.
  3. The system finds meals that match your meal plan’s criteria.
  4. You get an email invitation to log on and view your meal plan. You’ll see breakfast, lunch, dinner, and snacks that fit into your meal plan and support you in your health goals. 
  5. You schedule your meal plan, print your grocery list, and head to the store.  You’ll have thousands of recipes at your fingertips that meet your unique nutrition needs. 

Having a plan is the key to having not only a fun summer, but a successful summer.  Click on this link and let’s get you started with your meal plan for approximately $10 per month until the end of 2019.  The regular cost is $30 per month, but I’m going to give it to you for one payment of $49 TOTAL until December 31, 2019.  I want you to end this year feeling better than you ever have.  You’ll save more than 66%!

Click here to get your very own personalized meal plan.  As soon as you do, I will contact you via email to get you set up for success. 

Is citric acid bad for you?

Is citric acid bad for you?

The other day someone asked me about Citric Acid and if it is harmful.  She is trying to eliminate harmful foods from her and her family’s diet.  In just a few short paragraphs, I will answer that for her and you.

Citric acid is weak tricarboxylic acid found in citrus fruits.  The highest food sources are lemons and limes.  Although you won’t find citric acid listed in any database or calorie counting app, citrus fruits have been tested in labs to determine amounts. 

You can find citric acid added to foods as a preservative.  It has a sour and acidic taste.  It is commonly used when canning tomatoes and in products that you add to fresh fruit to prevent it from turning brown.  I have some in my cupboard for science experiments and home-made bath bombs!

Citric acid is perfectly safe.  Your body breaks it down and excretes it through your urine.  In fact, it may even be helpful in preventing calcium oxalate kidney stones.  Studies show that citric acid can prevent the stones from forming.  Studies are mixed on whether drinking lemon or lime juice can treat current kidney stones.  But if stones are a concern for you, it certainly won’t hurt.

Bottom-line, there is no need to worry about citric acid in your food.  There are more important things to think about…like what’s for dinner?

Please share: are there any food additives that you are concerned about and you want me write a blog post about?

How to Get Motivated to Lose Weight

How to Get Motivated to Lose Weight

One of the quotes I love to share with my clients is:

“A journey of a thousand miles begins with a single step.”

No matter what kind of goal you have: financial, health, dream vacation, etc., it begins with a single step.  A baby step, as I like to call it.  It’s easy to get overwhelmed when we look at the big picture: pay off the car, lose 100 lbs, or go on a cruise.  I’ve noticed for some people it seems so daunting that they don’t even try.  That’s when it’s time to break it down into manageable steps.

First, take out a big sheet of clean, white paper (or your favorite color) and jot down all the steps you need to take to reach your goal.  Second, choose the very first step that must be done.  Third, do it!  The first step doesn’t have to be big.  The best part of taking a step is that you are moving towards your goal, which helps build your confidence. Then the next day, take another step, and the next day another one, and another one until you’ve done it!

You’ll find as you take baby steps day after day, your confidence will improve, your overwhelm will decrease, and you will feel better.

Please share: what baby step are you going to take today?  Comment below or on my Facebook page.

The Most Nutritious Food

The Most Nutritious Food

A client asked me the other day, “what is the healthiest food to eat?”  What do YOU think the answer is?  I said, “Beans.”  Beans are one of the most nutritious foods for a few reasons:

  1. They are a good source of complex carbohydrates.  That means they are digested slowly and will give you a nice steady stream of energy. 
  2. They are a good source of protein.  Protein is essential for strong muscles, a healthy immune system, and hormone balance.  It also keeps you fuller longer.
  3. They are a good source of fiber.  Fiber also keeps you fuller longer and keeps your bowel movements regular.

Beans are inexpensive and versatile.  They can be added to salads and soups, main dishes, side dishes, and even desserts!

Please share: what are your favorite ways to eat beans?  What would you say is the most nutritious food?