Winter Arc

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You may have heard the term ‘winter arc’ on social media. It’s a concept that encourages motivation to start new goals and activities aimed at self-improvement during the last months of the year, instead of waiting for the new year. This trend resonates with many as a proactive approach to personal growth.

These activities can range from mindful eating and incorporating strength training into your weekly routine, to exploring new hobbies like reading or dry clay art. Reflect on what you enjoy and what fits into your current schedule — maybe you can spare 30 minutes for exercise two days a week, or read two chapters of that intriguing book each day.

Setting realistic, attainable goals now can boost your motivation as you carry your progress into the new year. Consider asking yourself: What activities make me feel fulfilled? How can I integrate them into my daily routine?

Remember, it’s natural to face challenges along the way. If you hit a snag, reflect on what might be causing it and adjust your approach. Celebrating small victories is key to building confidence — whether it’s completing a workout or finishing a chapter.

Ultimately, this journey is about bettering ourselves before the new year begins. We encourage you to start this winter arc and continue your path to health and well-being. Share your goals with friends or on social media using #WinterArcChallenge to inspire and support each other!

Calcium: Supporting Your Bone Health

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Getting enough calcium is vital for maintaining strong bones and overall wellness. While calcium supplements can help fill gaps, it’s important to know how to take them for optimal effectiveness. Here are some tips!

1. Absorption Limits: Spread Out Your Dose
The human body can only absorb about 500 mg of calcium at a time. Try splitting your daily intake into smaller doses. For instance, if you aim for 1,000 mg daily, consider taking 500 mg in the morning and another 500 mg in the evening.

2. Choosing the Right Type of Calcium
There are two main types of calcium commonly found in supplements: calcium citrate and calcium carbonate. Both offer benefits, but each comes with specific guidelines:

  • Calcium Citrate: This type can be taken anytime, with or without food, making it versatile. It’s also a good option if you experience gastrointestinal discomfort with other calcium supplements.
  • Calcium Carbonate: To ensure maximum absorption, take this type with food.

3. Pair Calcium with Vitamin D for Better Absorption
Vitamin D plays a critical role in helping the body absorb calcium. To boost calcium absorption, aim to meet the daily recommended intake of vitamin D through sun exposure, fortified foods, or a supplement if necessary.

4. Avoid Taking Calcium with Certain Minerals and Medications
Calcium can interfere with the absorption of zinc, magnesium, and some antibiotics. For best results, avoid taking calcium at the same time as these supplements or medications.

5. Bone Health: Don’t Forget Weight-Bearing Exercise
Alongside calcium, engaging in regular weight-bearing exercises (like walking, jogging, and resistance training) will stimulate bone formation and maintain bone density, helping prevent conditions like osteoporosis.

6. Trusted Supplement Brands
Supplements are not regulated, and it can be difficult to know what brands are trustworthy. Talk to your dietitian to determine what is best for you!

7. Prioritize Calcium-Rich Foods
Although supplements can be helpful, it’s always best to get calcium through food whenever possible. Foods rich in calcium support general health and bone density maintenance.

  • Whole foods provide additional nutrients that enhance calcium absorption and bone health. Some calcium-rich food options include:
    • Dairy products like milk, yogurt, and cheese
    • Calcium-fortified foods and beverages, such as certain plant milks and orange juice
    • Canned salmon and sardines (with bones)
    • Prunes and figs
    • Cooked greens (such as spinach, kale, collards)
    • Oranges and broccoli

Is Food Actually Healthier in Europe?

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As dietitians, something we hear frequently from patients is that they often feel sick when eating certain foods at home here in the States, but that when on vacation in Europe, they feel great, no matter how much cheese, pasta, and pizza they eat. This has some patients wondering: Is there really a significant difference between these foods in Europe compared to the U.S.?

Some individuals with gluten intolerance say they have fewer issues eating bread and pasta when traveling in Europe. Some studies suggest one major difference might be the difference in the wheat type used. In many European countries, dough is made from soft wheat which is naturally lower in gluten, while most dough in the United States is made using hard wheat with a higher gluten content. However, hard wheat is still common in many European countries, so the research doesn’t seem to show that this is the deciding factor on its own.

Similar claims about dairy are quite common among those with lactose intolerance who swear that European cheeses never give them as much trouble as their American counterparts. Some suggest that the difference lies in antibiotic use. However, both the U.S. and E.U. have banned the use of antibiotics to promote growth in cattle. The use of antibiotics to treat illnesses in cows is still allowed on both continents. While many E.U. countries have decreased overall antibiotic usage in cows over the years compared to the U.S., this varies considerably from country to country.

While these factors may contribute to some changes in tolerance to gluten and dairy, one of our dietitians was recently in Spain for a week and observed that lifestyle and mealtime habits could be actual deciding factors.

Jennifer found that, for one thing, Europeans eat more slowly than we Americans do. “When you eat more slowly, you’re better able to listen to your internal hunger-fullness signals and stop before you become uncomfortably full. Doing this allows less air into your stomach, which lessens the feeling of bloating after eating.” When vacationing in Europe, American tourists are more likely to mirror the habits of those around them. Taking extra time to savor a delicious meal might be one thing contributing to better digestion when traveling abroad.

Another likely factor is walking after meals. “In car-centric America, going out to eat often means driving to a restaurant, parking, eating, and driving back. In more walkable European cities, especially those with a vibrant cafe culture, it’s much more common to stroll down the street after dining out and taking in the sites on foot.” Studies show that walking before and after meals promotes peristalsis, the natural contracting and expanding of the GI tract that helps food move through the body. Improved peristalsis is key to having good digestion.

But perhaps the biggest and least Euro-centric factor is stress. “The patients who tell me they have better digestion in Europe are almost always there on vacation. Once they settle in, they see a significant drop in the stress levels they maintain at home. As dietitians, one of the biggest causes of gastrointestinal symptoms we see outside acute illness is the stress of our patients’ daily lives.”

While it is true that food processing of gluten and dairy products can vary between the U.S. and Western Europe, it is more likely that improved tolerance and digestion is related to our lifestyle changes while in Europe as opposed to actual nutrient content of food. The good news: This means that that the habits we pick up on vacation can be applied to daily life in the U.S. as well! Take more time for your meals, chew food more thoroughly, incorporate gentle movement before and after meals, and manage your daily stress.

Shame on You!

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“I can’t believe you ate all of that.” “Do you really eat food from McDonald’s?” “You only workout twice a week?”  “Can’t you do more exercise than just walking?” “Your jeans are really getting too tight.”

All of the preceding comments are examples of food, fitness and body shaming. Shaming comments are used to make someone feel sorry or bad for something they have done such as selecting certain foods, having a low level of exercise or experiencing a changing body. Shame is used to punish, ostracize or embarrass people for some perceived misdeed.

We live in a culture of shaming. People with strong beliefs in personal responsibility for weight and fitness are likely to blame and stigmatize those who have a larger body size. One stereotype is that an adult or child with a high body weight lacks willpower and self-discipline. Media and the diet industry both promote the thin ideal and the false message that people can achieve whatever body type they want if they work hard enough.

Unfortunately, friends and family are notorious for speaking messages of shame. Co-workers and peers may also feel free to shame others. Sadly, one research study indicated 25% of consumers have experienced shaming from medical professionals. Shaming has lasting effects. It can lead to low self-esteem, guilt, depression and isolation.

Parents are known to shame their children, or spouses will shame each other regarding their food choices or their body size, thinking it is a motivational tool to change. However, shaming others serves no motivational purpose and leaves them feeling worthless and alone. Criticism from others or self-criticism is linked to decreased motivation, increased procrastination and low achievement.

Conversely, compassion, kindness and encouragement from others as well as self-compassion, self-encouragement, and self-kindness lead to empowerment, increased motivation, and greater success.

🍎🥕 After-School Snack Ideas for Healthy, Happy Kids! 🥪🍊

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Hey parents! When the school bell rings, it’s snack time! Providing nutritious snacks not only fuels your kids but also supports their active lifestyles. Here are some tasty and fun snack ideas that your kids will love:

Pump up the fun:

  • Popsicle smoothie: turn your favorite smoothie into a popsicle by pouring it into a popsicle mold and freezing overnight.
  • Yogurt Parfait: top Greek yogurt with granola and berries 
  • Hummus Fondue: Mix low-sodium vegetable broth into hummus. Serve with whole-grain bread cubes, crackers, pretzels or sliced veggies
  • Snacky Sushi: spread peanut butter on a tortilla, wrap a banana in it and slice into “sushi” pieces
  • Frozen Yogurt Fruit Bark: Line baking sheet with parchment paper, pour yogurt onto baking sheet, sprinkle chopped fruit and freeze. 
  • Orange Bowl: Scoop out an orange half, fill it with whole-grain cereal and milk, and arrange orange segments around it for a sunny snack.
  • Burger Kebabs: Cook a veggie or turkey burger, cut into pieces, and thread onto skewers with cherry tomatoes and pita triangles. Drizzle with ketchup or mustard.
  • Smoothie Soup: Blend frozen fruit with vanilla yogurt and 100% fruit juice. Serve chilled in a bowl or a cantaloupe “bowl.”
  • Ant Attack: Spread peanut butter on celery and top with raisins.
  • Fruit Sundae: fill waffle cone with strawberries, drizzle with nut butter and top with slivered almonds.
  • Apple pizza: slice apple and top with nut butter, fruit, seeds and drizzle with honey.

Keeping it simple:

  • Trailmix
  • Banana + peanut butter
  • Hummus + pretzels or sliced veggies
  • Yogurt drink
  • Cheese stick + grapes
  • Baby carrots + peanut butter
  • Roasted chickpeas
  • Hard boiled egg + crackers
  • Popcorn + nuts
  • Edamame 
  • Yogurt cup and fruit

Remember, snacks can be delicious and nutritious! Help your kids meet their nutrition goals with these creative ideas. 🌟 #HealthyKids #AfterSchoolSnacks

Detox Dilemma: Unraveling the Truth About Fasting

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The idea of using fasting, or food restricting, to detoxify the body is a topic of ongoing research and discussion within the scientific community. While there is some evidence suggesting potential health benefits associated with fasting, the concept of “detoxification” in the way it is often presented in popular culture may not align with scientific understanding.

What do we know so far?  

Research on intermittent fasting, also called time-restricted eating, has shown some promising results in terms of metabolic health, weight management, and potential longevity benefits. In addition, fasting may also trigger cellular processes such as autophagy, where cells remove damaged components. These effects have led to speculation about the potential for fasting to support overall health.

What is Detoxification, anyways?

The term “detoxification” is often used in a vague and misleading way. In fact, the human body has its own sophisticated systems for detoxification, known as the liver and kidneys. These organs work to process and eliminate toxins from the body on an ongoing basis and do so very effectively, assuming they are functioning optimally. In fact, despite what specialty water companies might say, these organs also help control your body’s pH level which has a positive cascading effect throughout the body.

So, what you’re telling me is…

It’s essential to approach claims about fasting and detoxification with caution. While there may be benefits to certain fasting practices, fasting may not be suitable for everyone. Individuals with health conditions such as diabetes, certain heart conditions, and those with certain gastrointestinal disorders are among those who may experience a greater risk than benefit. In addition, certain macronutrients such as protein as well as vitamins and minerals including calcium have limited absorption when consumed in short periods of time, putting people at risk for poor nutrient absorption.

Bottom-line:

As research in this area continues, it’s important to stay updated on the latest scientific literature and recommendations from reputable health resources. Always consult with your healthcare provider for personalized advice based on your individual health status and needs.

Gluten-Free Snickerdoodle Cookies

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INGREDIENTS:

FOR THE COOKIE DOUGH

  • 6 ½ tablespoons (91 g) unsalted butter at room temperature (or nondairy margarine)
  • ¾ cup (150 g) granulated sugar
  • 1 (50 g (weighed out of shell) egg at room temperature
  • 1 teaspoon pure vanilla extract
  • 1 ¼ cups (175 g) all-purpose gluten-free flour blend (I like Better Batter here; click thru for appropriate blends.)
  • ¾ teaspoon xanthan gum (Omit if your blend already contains it.)
  • ⅛ teaspoon salt
  • ¾ teaspoon ground cinnamon
  • ½ teaspoon baking soda
  • 1 teaspoon cream of tartar

FOR THE CINNAMON SUGAR ROLLING MIXTURE

  • ¼ cup (50 g) granulated sugar
  • 1 tablespoon ground cinnamon

Instructions

  • Preheat your oven to 375°F. Line rimmed baking sheets with parchment paper and set them aside.
  • In a large bowl, place the butter, 3/4 cup granulated sugar, egg, and vanilla. Beat with a handheld mixer until light and fluffy.
  • Add the flour, xanthan gum, salt, 3/4 teaspoon ground cinnamon, baking soda, and cream of tartar to the wet ingredients, mixing to combine after each addition.
  • Divide the dough into 18 pieces of roughly equal size. Roll each piece of dough between your palms until it forms a ball, and then press into a disk.
  • Combine the cinnamon and sugar for the rolling mixture in a small bowl. Toss each disk in the cinnamon-sugar mixture until it is well-coated. Allow the dough to sit for 5 minutes to absorb the coating.
  • Roll each ball of dough in the cinnamon-sugar mixture once more, and arrange them about 2 inches apart on the lined baking sheets.
  • Place the rimmed baking sheets in the center of the preheated oven and bake for 8 to 10 minutes, or until they are either pale but flat (8 minutes), or, if you want them a tiny bit crisp around the edges (10 minutes).
  • Cool on the baking sheets for about 10 minutes, then transfer to a wire rack to cool completely.

Adapted from “Gluten Free on a Shoestring” by Nicole Hunn

Harnessing Nutrition and Lifestyle for Managing Cortisol Levels

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Cortisol is a vital hormone that serves several functions in the human body. Produced by the adrenal glands, cortisol plays a pivotal role in regulating various physiological processes, particularly in response to stress.

The Role of Cortisol in Stress:

Cortisol is often referred to as the “stress hormone” because its levels rise in response to stressors—whether they are physical (like injury or illness) or psychological (like work deadlines or emotional turmoil). This surge in cortisol helps mobilize energy reserves and prepares the body for the classic “fight-or-flight” response.

In the short term, cortisol is beneficial as it enables quick reactions and heightened awareness, facilitating survival in challenging situations. However, prolonged exposure to elevated cortisol levels, such as chronic stress, can have detrimental effects on health, including:

  • Suppressed immune function
  • Weight gain and obesity
  • Blood sugar imbalance and diabetes
  • Gastrointestinal problems
  • Cardiovascular disease
  • Fertility problems
  • Sleep disturbances and fatigue

Lifestyle Changes to Reduce Cortisol:

  1. Regular Exercise
  2. Getting adequate Sleep
  3. Spending time outside
  4. Managing stress
  5. Eating regularly through the day

How Food Affects Cortisol:

While no single food can magically reduce cortisol levels on its own, a balanced diet rich in specific nutrients can counter effects of elevated cortisol and reduce inflammation.

  • Magnesium-Rich Foods: pumpkin seeds, spinach, almonds, soybeans, black beans, peanut butter, brown rice, avocado, banana and dark chocolate
  • Omega-3 Fatty Acids: flaxseed, chia seeds, walnuts, salmon, fish oil, herring, mackerel, halibut and tuna
  • Gut-Friendly Foods (Probiotics): Greek yogurt, kombucha, kefir, kimchi, and sauerkraut 

Certain dietary choices can elevate cortisol and exacerbate stress levels:

  • Avoid excessive consumption of added sugar
  • Limit Alcohol and Caffeine

Conclusion:

Managing cortisol levels requires lifestyle changes and mindful nutrition. While specific foods and nutrients can support stress reduction, they are most effective when combined with regular exercise, sufficient sleep, and stress management techniques. By adopting a balanced lifestyle that prioritizes these factors, you can enhance your overall well-being and better manage the impact of stress on your health. Remember, it’s about nurturing your body and mind comprehensively to achieve optimal cortisol balance and resilience against daily stressors.

4 Simple Ways to Add More Fiber

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Before we dive into our top 4 tips to add more fiber, you might be wondering, “What exactly is fiber? And why do we need it?”

What is fiber? Fiber is found in whole grains, fruits, vegetables, beans, and legumes. It passes through our body because fiber can’t be digested. There are two types of fiber. Soluble fiber which dissolves in water and insoluble fiber which does not dissolve in water.

Soluble fiber foods: Oatmeal, potatoes with skin, lentils, peas, and beans

Insoluble fiber foods: Whole-wheat flour, nuts/seeds, quinoa, fruits, and vegetables

Why do we need fiber? Fiber keeps us full for longer, controls our blood sugar levels, lowers cholesterol, and aids in our digestion.

Now that we know what fiber is and why we need it, let’s look at 4 simple ways to add more fiber.

  1. Look at the nutrition facts label
    Explore the fiber content in different snack bars, tortillas, pastas, rice, cereals, and breads. Choose the brand with more fiber! Aim for food items that have at least 2 grams of fiber per serving.
  2. Add legumes and beans
    Add beans to salads, incorporate into your morning eggs, or mix them into your next casserole dish. Beans could be made into a delicious dip! Paired with whole grain crackers, it makes for a great high fiber snack!
  3. Choose to eat the peel
    Removing the peel from fruits and vegetables actually removes the fiber! For reference, an unpeeled apple has nearly twice the amount of fiber than a peeled apple.
  4. Use whole-wheat flour
    For recipes requiring flour, try substituting half the amount of flour with whole-wheat flour. Give it a try next time you whip up pancakes, muffins, or any baked goods!

Taylor Swift’s Positive Influence on ED Recovery

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Celebrities have negatively influenced our society to idolize ‘thin’ idealistic body images, which can lead to disordered eating issues. However, a new research study suggests that celebrities also could influence more positive health outcomes. For instance, a new study shows that singer and superstar Taylor Swift has been able to participate in her fans’ disordered eating recovery process and positively influence body acceptance without even physically “meeting” or “talking” to her fans! This is history in the making!

It’s important for us to fully understand how Taylor was able to achieve this by analyzing the study’s findings so that more celebrities can follow in her footsteps.

Study overview:
The research study looked at over 8300 TikTok and Reddit comments that referenced Taylor’s struggles with body image and disordered eating.

Key findings:
Fans initially developed a sense of trust, personal connection, and admiration towards Taylor through two main sources: her documentary and her songs. Taylor’s followers felt a sense of personal connection, which later encouraged behavior change.
In her documentary “Miss Americana,” Taylor openly talks about her struggles with body image issues and disordered eating multiple times. She mentions feeling that her tummy was too big, triggering her to starve herself, but later expresses this was wrong of her. She says, “If you eat food, have energy, get stronger, you can do all these shows without feeling badly.”
Taylor references wanting a more body-inclusive society and further talks about her personal struggles through her songs. In her song, “You’re on Your Own, Kid,” she says, “I search the party of better bodies” and continues with ”I hosted parties and starved my body.”

Here are three comments that stand out:
1) “Proud of her… and myself because she taught me I’m perfect the way I am.”
2) “She has seriously had such an amazing and profound impact on my life”
3) “I can honestly say that if I didn’t have her inspiration I wouldn’t be where I am today, I wouldn’t be in recovery.”

These comments highlight Taylor’s influential power to promote body acceptance and lead fans into positive behavior changes.

Still Room for Improvement
The research study found mixed reactions from fans in regard to Taylor’s music video “Anti-Hero.” Although Taylor Swift promotes a more weight-inclusive society, in her music video “Anti-Hero,” she steps on a scale that says ‘fat,’ and her alter ego admonishes her. The controversy arises from her pushing body acceptance, but then objectifying the meaning of ‘fat.’ Some fans have found this misleading, while others say that it was insightful to learn more about Taylor’s struggles, relating it to their own. It is important to point out that objectifying body shapes/sizes could hold us back as we move towards creating a ‘body-positive’ society. A body-positive society would ultimately steer away from using descriptive words to define body types.

What does this mean for us? Imagine a society in which celebrities use their fame to promote all body acceptance while supporting positive health outcomes! Taylor Swift proves that celebrities have this ability. Think about how she has made such a large impact on her fans in a short time period and what she could do in the next few years!

Our Take Away:
Celebrities can positively influence our society in regard to better health outcomes.
Celebrities like Taylor Swift have the ability to move our society closer to health and body inclusiveness.
Taylor Swift’s vulnerability about her eating and body struggle has encouraged fans to make positive behavior changes.
To foster a body positive society, we should steer away from using descriptive words to define different body types.