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Nutrition counseling in the age of “staying home”

Nutrition counseling in the age of “staying home”

As a small business owner, seeing clients face to face in an office or going on-site to do programs, most of my work has come to a screeching halt with COVID-19. It feels weird to me to be home so much. I miss seeing clients and helping them navigate their health issues through better nutrition.

But- in this age of technology, I am nervous but excited to be able to continue nutrition counseling or coaching online through various HIPPA compliant software. You’ve likely heard the term “virtual visits” or telehealth. The same is true for dietitians. We are able to teach, coach and counsel you online. Handouts and documents like recipes and articles can be sent through email (or snail mail if desired). Accountability may help during these times of stress.

If you’re interested in meeting virtually or just talking over your health and nutrition issue on the phone, send me a message and lettuce set up an appt. lisa@soundbitesnutrition.com Payment accepted through Square, PayPal, Flex spending/health savings account and Venmo

Stay healthy friends!

Lisa

How to prevent the COVID19 ‘spread’

How to prevent the COVID19 ‘spread’

If the anxiety of having to be housebound while watching another news conference about COVID19 is making you eat more, you’re not alone. When we’re under stress (mental or physical), the hormone cortisol can really do a number on our appetites. Lack of sleep related to constant worry also raises cortisol levels. Kids being off school, spouses working from home and gyms and rec centers being closed will likely take a toll on our waistlines. Eating due to boredom, fear or frustration isn’t helping either. Call it the “quarantine 15” or the “COVID-19”, we’d all like to avoid weight gain right now.

The good news is that you CAN prevent the possible ‘spread’ from COVID19. If you’re an emotional eater, now is the time to get it under control. Here are a few tips to help.

  1.  Keep a journal.  Writing down what you eat, when you eat and how you feel will help you keep an eye on eating patterns and emotions. It will keep you accountable for what you eat in addition to making you pay attention to hunger VS habit or emotion.
  2. Don’t hoard food. While a few US cities are forcing people to stay in (which is good advice for all of us), there is no need to hoard food. The more food you have in your frig or pantry, the more you’ll either eat or throw away if not used. In the age of Instacart and Amazon delivery, you can have food (and toilet paper) delivered if needed.
  3. Limit purchases of snack foods, alcohol and other empty calories. Sure, we’ve all been joking about turning to baking or drinking to ride out this pandemic. You may want to save your money (and liver function) during this uncertain time. Keep up the water intake- hydration prevents headaches and fatigue.
  4. Eat scheduled meals. Work and school life is completely upside down right now, but keeping your family on some semblance of a schedule will help ease their anxiety and help regulate appetite. While this doesn’t have to be militant, keep meals roughly 4 to 5 hours apart.
  5. Keep eating produce. Just because every article you read says “stock up on non-perishables”, you can still buy, prepare and eat fresh fruits and vegetables. Until we run out of romaine, we’re going to keep up the salads in my house.
  6. Be creative. Have a little extra ‘thyme’? Try a new recipe to get you out of your food rut. While you may crave comfort food, it’s OK to mix things up (literally) now and then.
  7. Get outside! I am so inspired by how many neighbors I see outside with their families and pets. As the weather warms up, take advantage of biking, hiking or just walking around the block. You can still keep 6 feet of social distance between you and a neighbor or friend while outside.
  8. Go to bed already! It’s tempting to stay up later if you don’t have a normal work or school schedule. But your body and brain still crave 7 to 8 hours sleep to remain healthy. If possible, keep your usual sleep and wake cycle, even on weekends. Getting enough sleep keeps cravings down, maintains energy and prevents depression. It also keeps your immune system humming!
  9. Maintain food rules. Eat in your kitchen or dining room only. Don’t allow snacks in your kids’ rooms or snacks while playing board games or watching TV. Mindless eating contributes to the “COVID-19 spread”.
  10. Seek support. Many mental health providers as well as dietitians are providing virtual visits (telehealth) and phone support to clients. If you’re interested in this service, don’t hesitate to email me to set up an appt.

Keep washing your hands and stay healthy friends!

Lisa Andrews, MEd, RD, LD

 

COVID-19 Silver Lining

COVID-19 Silver Lining

Within a week, our world here changed. While we watched the news of the Corona virus spreading into our state with announcements about “social distance” and virtual classrooms, everything from March Madness to soccer season, stopped.My girls’ first response was anxiety and panic. Questions about how to get back into the school for various belongings and projects or having no homework packet began to surface. We’d all been so conditioned to be on the gerbil wheel of a schedule. That comfort of regularity ended abruptly.

As a small business owner, I panicked a bit, too. A tee shirt booth I had at a festival was cancelled. Classes lined up for the garden center beginning next week are on hold. I teach once a week at a small school and while their spring break is next week, I question what will happen the week we’re to return. Plans for our own spring break changed as well. We had planned a trip to Chicago to look at colleges for my oldest daughter, but the campuses are now closed.

But here’s the thing. This time of quiet is a gift. How many of us spend our lives in and out of our cars, on and off the phone planning, scheduling, wedging our lives into multiple events day after day after day? Quite frankly, it’s exhausting. Few of us can say “no” to our kids that want to join yet one more seasonal sport. We can’t politely decline an invitation to be on another committee. We agree to evening meetings when we’d rather be at home with family.

Don’t get me wrong. I enjoy being involved in my girls’ lives. I like to serve in my community. I enjoy rolling up my sleeves and digging into a meaningful project. But honestly- I’m kind of excited to take days one at a time with no schedule. I’m looking forward to sleeping in instead of waking at 6:15 to get my daughter off to the bus. I’m going to catch up on reading that I rarely get a chance to do. And, I’ll likely make a lot of soup! Being in the kitchen chopping things makes me happy. I won’t be making much money these next several weeks, and that is OK.

Take advantage of this gift of quiet. Enjoy the slow pace. Get out some board games with your family. Read a book. Take a hike outside. Indulge in a nap if you like. The world is upside down right now. And I’m going to enjoy it while it lasts.

 

 

Meal Planning 101

Meal Planning 101

I get a lot of questions from clients about how to plan meals. While meal planning is seen as tedious, it’s best to start with a few simple tenets. Consider these points first before you start your plan:

  1. Do you like to cook or need more convenient type foods?
  2. What do you like to eat? Do you prefer vegetarian or animal-based meals?
  3. How often do you eat out? To meal plan, consider how many meals you are not eating at home.
  4. What can you afford? Do you shop at discount or high end grocery stores?
  5. Do you have any health conditions to keep in mind? Are you trying to prevent diabetes, weight gain or trying to lower cholesterol and blood pressure? Or, are you seeking to gain weight or improve your energy levels?
  6. Do you have food allergies or intolerances that modify your eating habits?

Balanced meals are just that- balanced. They include all (or most) food groups in order to give your body all the nutrients it needs. Studies show that the more diverse your diet is, the more robust your microbiome (gut bacteria), which helps protect your immune system. Can you manage without dairy products? Of course- but you’ll still want a decent calcium source from either a dairy substitute or calcium/vitamin D supplement.

Should you eat low carb or high carb? This depends on your goals. A lower carb diet may help with weight loss and blood sugar reduction, but may also be difficult to follow long term, especially during the holidays. How about reducing the amount of treats you eat and making a switch from white rice to brown rice? Or adding an extra serving of vegetables and having a smaller serving of grains at each meal? These little tweaks may help you with your health goals rather than having to give up an entire food group.

Do you make a list when you shop? If not, you should. Include foods that you will actually eat. Sure, avocados are in vogue right now, but if you don’t like them or will let them sit on your counter and rot, then don’t buy them. Why not use guacamole for your “avocado” toast? It’s convenient and you may be more likely to use it. Are you bringing food that you purchased with you for snacks or meals at work? If not, why not? Food is for eating!

Breakfast is optional. If you’re not hungry in the morning, I give you permission to skip it. BUT- only if you’re NOT overeating at lunch, dinner and at night. Sometimes people aren’t hungry in the morning simply because they eat too much before they go to bed. Take a real look at what times of day you are eating and why. My advice is that if you’re not hungry, don’t eat. Spread your food out throughout the day for more balanced energy. Include high fiber foods (fruits, veggies, beans, whole grains, nuts or seeds) and high protein foods (beans, meat/fish, tofu or dairy products- cottage cheese, string cheese, Greek yogurt). These keep you feeling fuller, longer and may help you snack less.

Keep some staples on hand for when you’re in a time crunch. These are a few of my favorite meals: black beans & whole wheat tortillas with salsa & shredded cheese, scrambled eggs and toast with a side of fruit, stir fried chicken and vegetables with brown rice. Other than thawing the chicken, these meals can be made fairly quickly without a lot of prep time needed.

Finally, don’t beat yourself up for not having every last morsel in your diet planned. That takes all the fun out of eating. Your meals don’t have to be 100% perfect and neither do you. Remember to include fruits and vegetables every day and a few whole grains per day. Reduce empty calories from chips, candy, cookies, soda and alcohol. Drink more water and get 7-8 hours sleep every night. Your health will improve without drastic measures. Give yourself time.

Food pun swag sale- great for dietitians, chefs and more!

Food pun swag sale- great for dietitians, chefs and more!

If you’re not a dietitian, you’ll wonder what the heck FNCE means. It stands for Food, Nutrition, Conference & Expo and is one of the largest (if not largest) food and nutrition conferences in the US. It is sponsored by AND (the Academy of Nutrition & Dietetics) and celebrates dietitians and other food and health professionals globally. There are updates on nutrition-related topics on weight management, diabetes, heart health, functional foods, culinary arts and more. It’s a 4-day event full of networking, new food products and cutting edge education.

This year it was held in downtown Philly, right near the famous Reading terminal market. Philly is full of history and great food. It could not have been a more perfect city to host this big foodie fest. The convention center in Philadelphia was massive but perfect to hold over 10.000 dietitians in attendance.

One thing “missing” this year (according to my friends and colleagues) was a food pun tee or swag booth. Almost every year, there is at least ONE company selling some form of food pun swag, be it tee shirts, mugs, totes or badge reels. This year, that was not present. Many food companies have adopted food puns, which brings me great joy.

I never miss an opportunity to wear and share my own line of food pun items. I will most certainly have a booth at the conference next year in Indianapolis. Serving Ohio as president this year took me to lots of meetings at FNCE, so the shirts did not make it, except on my own back. Stalker (shown here) got plenty of laughs.

In honor of FNCE, I’m offering a 19% discount on all food pun items until Friday at midnight. Grab a gift for a foodie friend. They are great for chefs, dietitians or anyone who loves to eat and has a sense of humor. Use FNCE19 at check out.

Let your plate prevent cancer

Let your plate prevent cancer

I had the opportunity earlier to talk with Dan Wells of Fox 19 about cancer prevention. It’s awfully hard to cover all the foods you should eat to prevent cancer (and why) in 3 minutes. So, below is a list of anti-oxidants in commonly eaten foods and why you should eat (or drink) them: Link to earlier segment: https://www.fox19.com/video/2019/09/19/healthy-foods-cancer-prevention/

  1. Green tea- contains catechins that have been found to reduce the risk of breast and other cancers.
  2. Coffee- contains polyphenols, compounds found to reduce the risk of liver and other gastrointestinal cancers. Take it black or with skim or 1% milk. Limit use of sugar and cream.
  3. Canned tomatoes, salsa or sauce- processed tomatoes have more bioavabilable (absorbable) lycopene- a phytochemical found to reduce prostate, ovarian and uterine cancer.
  4. Broccoli, kale, spinach, Brussels sprouts- contain indoles and sulfuraphane- two nutrients found to fight cancer. Leafy vegetable intake may reduce risk for lung cancer (so does smoking cessation)!
  5. Berries- blue and blackberries contain anthocyanin- a phyochemical that reduces risk for Alzheimers disease and cancer.
  6. Whole grains- go for farro, quinoa, barley, rolled oats, bulgur and other whole grains. These contain more selenium and vitamin E, which are known anti-oxidants. Get these nutrients from foods, not pills. Selenium supplements have been found to raise risk for diabetes.
  7. Be moderate with alcohol- alcohol is a known toxin in our diets. Moderate drinking means 1 drink/day for women, 2/day for men. To reduce breast cancer risk, cut the amount down further to 3 drinks/week.
  8. Yogurt and low-fat dairy products- yogurt contains pro-biotics to keep gut bacteria thriving. Dairy products are good sources of calcium, which helps reduce risk for colon cancer. Avoid excessive calcium intake from supplements or too much full-fat dairy. There is a link between high dairy intake (4 or more servings/day) and prostate cancer risk.
  9. Get moving- weight control and regular physical activity may help prevent cancer and cancer recurrence. You don’t have to be a gym rat, but regular walking, biking or other activity makes a difference.

 

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