self esteem

How many times have you told yourself that you'll take a vacation, buy a new outfit, get your hair done, etc... - AFTER you lose some weight? Why do we withhold these pleasures from ourselves until we reach some ideal weight?

It's partly because the media bombards us with images of perfect people, making us think that we can reinvent ourselves to look just like them. And if we look like these perfect people, then it makes sense that our life will be perfect, right?

Wrong. Who we are inside is much more important than what we look like on the outside. Instead of focusing on our "problem areas", or weaknesses, why not put your attention and energy into areas where you shine and succeed? Robert Frost said: "Something we were withholding made us weak, until we found it was ourselves."

What are you doing to make you weaker, and how can you turn that around to feel more positive, energetic, and in control?

The Veggie Queen

Isn't that a great title for a book? I just finished skimming through Jill Nussinow's "The Veggie Queen", and it's already one of my favorites. More than a cookbook using seasonal vegetables, Nussinow includes nuggets of nutrition information, stories about her past adventures with foods, and suggestions on hunting down the freshest, most delicious vegetables. Plus, she does it all with style and flair. This is a cookbook you can actually sit down and read.

The reality is that most of us don't eat enough veggies. Many of us state emphatically that we dislike ALL vegetables. Some of us can't correctly identify anything more exotic than a carrot.

At the same time, we all know that eating vegetables is good for us: it protects our heart, decreases risk of some types of cancers, keeps our digestive systems moving along, and provides a wide range of healthful antioxidants, vitamins and minerals. All for just about the lowest amount of calories you'll find in foods.

So why don't we jump up and demand more vegetables? Blame it on marketing, a childhood dislike of mushy vegetables, and ignorance. Nussinow is out to correct all of these problems with her book.

If you've been thinking that you'd like to eat more vegetables, but don't really know how to get started, check out "The Veggie Queen". Plus, take a look at Nussinow's website http://www.theveggiequeen.com/ for recipes, a newsletter, and even more fun tips.

Planning for success

I came across this quote just a few minutes ago as I downloaded my email:

"The will to win means nothing without the will to prepare." Juma Ikangaa, world-class marathon runner from Tanzania.

I'm not a world-class marathon runner, and probably you aren't either. But Ikangaa's words apply to each of our daily lives:

- we won't succeed in our work unless we prepare ourselves through education
- we won't meet our health goals unless we think about the necessary changes we need to make in our eating habits and exercise, and then take steps to make those changes a reality
- we won't make it out the door in the morning ready to face the day unless we plan the night before to get everything ready and organized
- we won't complete a 5K, 10K, half-marathon, marathon, or other athletic event without consistent planning and training

I often hear people tell me that they want to make changes in their eating habits, or they want to begin an exercise program, or they want to get more sleep each night. The question really is: what are you willing to do to prepare for these goals, to actually make them happen?

Great words for a Monday morning, don't you think?

Productivity

I'm spending a few minutes (OK, a few HOURS more likely) on this Saturday morning cleaning up my email in and out boxes. It seems like this task is routinely delegated to the bottom of the pile during the week, then on weekends I play catch-up.

Many of my fellow dietitians include quotes in their signatures. One in particular I read today caught my eye:

Make Today More Productive Than Yesterday

Just how can we make today more productive? Some ideas:
- focus on the task at hand instead of multitasking
- create a to-do list, then prioritize that list and work through it in order of importance
- use a timer to set aside a set period of time to focus on one task
- take planned breaks to clear your mind
- fuel our body and brain with healthy foods
- include a reward for completing tasks

I really like the positive tone of the quote. It doesn't say that yesterday was completely unproductive, just that today will be an improvement. It doesn't dwell on past mistakes, such as saying I can never get anything done, or I'm always behind in deadlines. We can take just one step forward, and feel good about making that progress.

What will YOU do today to make it productive?

Blue foods

How many blue-colored foods can you name?

I bet the first one that came to mind was blueberries, right? I grew up picking blueberries (and eating at least as many that went into the bucket) with my family in northwest Indiana, and I've continued the tradition with my boys here in Vermont. Of course blueberries are scrumptious in pies, muffins, and pancakes, but did you know that they're also a nutrition powerhouse?

The blue color in blueberrries gives them one of the highest antioxidant scores of any food. That means that blueberries can help inhibit inflammation which may be implicated in heart disease and Alzheimer's disease. The antioxidants in blueberries also help prevent urinary tract infections similiar to cranberries, and may help reduce risk of some types of cancer.

Along with high antioxidant activity, blueberries are a good source of vitamin C and fiber. 1 cup of fresh blueberries provides almost 1/4 of your daily fiber needs - and in only 80 calories!

I prefer fresh-picked, local blueberries but always keep a bag of frozen blueberries in my freezer. They're perfect added to yogurt smoothies, and you never know when you might have a craving for a blueberry muffin!

Heirloom foods

We had a discussion the other night about heirloom foods. While enjoying dinner at The Perfect Wife in Manchester, VT, we noticed that several items on the menu included the term "heirloom". There were heirloom tomatoes, potatoes, and squash available. Just what is an heirloom food, my family wondered.

The Seed Savers Exchange organization at www.seedsavers.org is credited with starting the heirloom foods movement in 1975. SSE defines an heirloom as any garden plant that has a history of being passed down within a family, just like pieces of heirloom jewelry or furniture. Heirloom foods represent a wider range of genetic diversity compared to the industrial-grown foods we've become familiar with. Greater genetic diversity means better resistance to disease, as well as a greater variety in flavor.

So today while I was shopping at one of our local farm markets, I purchased a couple of each of the five heirloom varieties of apples available as well as three different heirloom tomatoes. They don't look as uniformly beautiful as other produce, but the taste is out of this world.

Check out Seed Savers, or better yet, ask about heirloom varieties at your local farmers' market. Your taste buds will thank you.

Healthy foods for kids

Have you heard about the Children's Food and Beverage Advertising Initiative? It's a voluntary self-regulation program consisting of many of the top children's food and beverage producers, including: Burger King Corp.; Cadbury Adams, USA, LLC; Campbell Soup Company, The Coca-Cola Company, General Mills, Inc.; The Hershey Company, Kellogg Company, Kraft Foods Inc.; Mars, Inc.; McDonald's USA, PepsiCo, Inc. and Unilever United States. It is estimated that these companies accounted for more than two-thirds of children's food and beverage television advertising expenditures in 2004.

You can read the specifics of the company pledges at: http://www.cbbb.org/initiative/pledges.asp For example, Burger King pledges that by the end of 2008 advertising directed primarily to children under 12 will be for Kids Meals that meet the following nutrition criteria:
- No more than 560 calories per meal
- Less than 30 percent of calories from fat
- Less than 10 percent of calories from saturated fat
- No added trans fats
- No more than 10 percent of calories from added sugars

Other companies have similar pledges designed to make consumers feel better about feeding their children at fast food restaurants. Children's meals that come with milk and applesauce instead of soda and french fries is definitely a step in the right direction. Of course, it's even better to serve home-cooked meals that include vegetables as well as fruit, but in today's busy lifestyle fast food is a fact of life for many families.

What do you think about this initiative? Do you think it will help reduce childhood obesity and encourage our kids to choose healthier foods, or is it just an advertising gimmick?

Do you know how many calories you eat?

NYC made the news recently when it decided that certain restaurants would be required to post nutrition info, including calorie content, on their foods. The theory is that if we only knew the Big Mac and large fries we crave contain 1110 calories, we would order a hamburger and small fries, at only 500 calories, instead.

I doubt the calorie content makes much difference to the vast majority of people.

Everybody knows that fast food, fried foods, sugary foods, and snack foods are high in calories. We all know that the bigger the burger the higher the calories. Ask anyone, and they'll tell you that a piece of fruit has fewer calories than even a small order of fries.

Nutrition information is on every package of food we purchase, yet that doesn't stop most people from eating far more calories than they need. If we truly want to stem the tide of obesity, it will take more than information labels.

- We need to put more advertising dollars into healthy foods, and less into junk food.
- The government should subsidize the cost of healthy foods like fruit and vegetables instead of the components in high calorie foods like sugar and fat.
- Employees need more than a 15 minute lunch break.
- Every town and community should have sidewalks and bike paths in areas where people actually want to go.

I bet each of you reading this can add one or two items to this list, and we'd get more results than simply posting calorie information.

Finishing last

I rode a century bike ride yesterday. A century ride is 100 miles long, give or take a couple of miles. This was my second century; last year I rode the one in Hampton Beach, NH, put on by the New Hampshire Wheelmen cycling club. This year I rode in the Hudson-Mohawk cycling club's century in Saratoga Springs, NY.

I knew I was in trouble when all 12 of us lined up for the 8am start. I'm not especially fast on my bike, averaging 14-15 mph and the other riders all looked extremely fit. Three of them also rode the same century the day before, and were looking forward to another 100 miles. The pack started out with me at the end, and that's where I stayed.

I'm not used to finishing last. In big running races my goal is to finish in the top 50% of my age group. In small races there are always a few few folks behind me. At first, I was a bit angry to be dead last. Then I thought about the fact that someone always has to be last, right? Why not me? I didn't get lost (thanks to the cycling club who had the course extremely well-marked) and I kept up with my goal pace.

I felt sorry for the rest-stop volunteers who waited for me with a smile and kind words. Every once in a while I'd catch up with some of the other riders (or perhaps they were waiting for me) and after about 40 miles, everybody knew me as "the lady from Vermont". Everyone was extremely friendly, and no one chided me for being slow. No one suggested I drop out. I thought about dropping out when the rain changed from a drizzle to a downpour and I could barely see the road, but then I was in the middle of nowhere and figured the best way to get back was to keep following the blaze-orange arrows on the road.

The reality is that in races, as in much of life, someone is first and gets a lot of glory and fame. There are a bunch of people in the middle who perhaps set personal goals, run or ride with friends, and have a great time. There is always someone last. Last in your high school graduating class. Last to be chosen for the grade school kick-ball game at recess. Last to be promoted at work. Last in the century ride.

But even the last person finished. Set a goal and met it. Didn't give up or quit. Kept going even when they couldn't see anyone else in front of them. And of course had some help along the way from volunteers, friends, and family.

Last isn't so bad after all!

Maple Leaf Half-Marathon and 5K

We did it! A group consisting of the Manchester Lion's Club, the Manchester and the Mountains Chamber of Commerce, BattenKill Valley Runners, and Stratton Mountain pulled off the new and invigorated Maple Leaf Half-Marathon road race, and added a 5K to it just for fun.

It's been two long days of set up, helping out with registration, answering questions, and working the finish line. In fact, I'm just as tired as if I had run the race myself! Actually, I DID run the course yesterday morning before we started putting up tents for the race, just to see how the roads and walking path looked to make sure we hadn't missed anything.

It was hot and humid today, and the runners for the half-marathon really felt the hills. But these folks just don't give up. They may walk up the steep parts or run a little slower on some sections, but they keep putting one foot in front of the other all the way to the finish.

The numerous volunteers also put in a huge effort, plus everyone was a lot of fun to work with. These folks not only know how to organize a quality event, they have a great time doing it.

If you're looking for a challenging half-marathon in a gorgeous part of the country (southwestern Vermont), put the Maple Leaf Half-Marathon on your schedule for next year! The website is http://www.manchestervtmapleleaf.com/ and it's held the first Saturday after Labor Day. See you there next year!

What the heck is a localvore?

Omnivores are people who eat meat and plants.
Herbivores are people who eat only plants.

What are localvores?

According to the Northeast Organic Farming Association (NOFA) of Vermont, localvores are:
" people committed to eating and learning about foods grown close to home.". Most localvores commit to eating foods grown and produced within 100 miles of their home. Many grow a large portion of their foods themselves. The idea is that if we eat more food grown close to where we live, less fuel is needed to transport the food which not only cuts down on fuel costs, it's also better for the environment.

If you're interested in more info on this topic, check out: http://www.nofavt.org/localvore_articles_list.php

My local area is sponsoring a 7-day localvore challenge later this month, asking people to commit to eating only foods grown and produced within a 100 mile radius for those 7 days. They're starting with a potluck dinner this Sunday evening, and I plan to attend. I strongly support farmer's markets as a way to encourage the local farming economy and enjoy absolutely fresh foods.

I'll post more about the pot luck and the challenge itself later this month. Meanwhile, here's a challenge for everyone reading this post: find out about localvore groups in YOUR area, or even start one yourself!

A caffeine buzz

How often do you reach for a beverage containing caffeine for "an energy boost"? Do you feel like you just can't start the day, or get through the afternoon, without some caffeine?

You're not alone. Yet how much caffeine are you really getting? Unlike reading nutrition labels for info on fat, sugar, sodium, or fiber content of foods and beverages, caffeine content isn't required. Some companies include caffeine content on labels because they view it as good customer relations, but until it's a requirement it won't be readily available on all foods and beverages.

Check out this article for more on caffeine: http://canadianpress.google.com/article/ALeqM5ipTIpYd5zagDbEhiNgeSFEZVbCQw

Helping kids maintain a healthy weight

If you're a parent, or if you plan on being a parent, read this article: http://health.usnews.com/articles/health/2007/08/31/how-to-win-the-weight-battle.html?PageNr=1

It's full of helpful information on what to do to help kids maintain a healthy weight: set a positive example, develop healthy family habits, don't talk about weight issues, help kids learn that their self-worth is more than their outward appearance, etc.

Several of my clients have taken these ideas to heart, and are making great progress in helping their kids learn healthier eating and activity habits. The results apply to everyone in the family, kids and parents alike. Setting limits for after school snacks for the kids means that the adults also choose healthier snacks. Wanting your kids to eat more fruit for desserts means the entire family enjoys fruit more often. Incorporating non-food activities into family time, such as taking a walk, throwing a frisbee, or playing board games keeps everybody occupied and reinforces the idea that eating is not a hobby.

If all parents would read this article and make only one or two changes in their families lives, we'd go a long way toward helping our kids maintain a healthy weight, which translates into a longer, healthier life.

Terminology

How often do you say "I"ll try to....." or "I should......."? Maybe you think to yourself "I'll try to eat breakfast" or "I'll try to take a walk after dinner". Or perhaps you told a friend "I should really start exercising" or "I should eat more fruit".

It's time to learn new terminology. Trying to do something means that we think we're going to fail. If we were really confident, we'd say "I WILL.....". I WILL eat breakfast tomorrow or I WILL take walk after dinner is more powerful and convincing, even when we say it to ourselves. Whenever a client tells me that they will try to do something, I ask them to break it down into steps that they WILL do. It may take a few days or weeks before they get to their final endpoint, but in the meantime they're making progress and doing something positive.

We use the word "should" when we're not convinced that taking a certain path is really the best course of action. Of course we know lots of things we should do: clean the bathroom, water the plants, call a friend. But we won't actually do these things until we want to do them. Replace should with want: I want to begin an exercise plan. I want to eat more fruit. Then figure out exactly how you're going to follow through with these plans.

Every time you catch yourself using the word try, replace it with will.

Every time you say the word should, replace it with want.

You'll take control over your actions and make progress on activities that are meaningful to you.