Body In Mind Nutrition

I hear it all of the time, "I know what to do, I just can't do it!"  Telling yourself why you should exercise doesn't motivate actually changing your habits.  Imagining yourself being active and creating a very specific plan about how you can go play is the most effective way to start.  Picture yourself enjoying the activity that you can successfully begin in your current life.  Maybe taking a walk with a friend instead of going out for lunch, maybe asking your sweetie to take a walk after dinner, maybe asking a friend to join a dance class?  Be highly intentional about making time for play and moving your body, put it on your calendar and keep it visible (use your gadgets and apps to help you remember!)  Set achievable goals and then take note of your successes with a "how I took care of myself" journal.  Skip the gym class "shoulds" and move straight to recess!!  


" Behavior strategies include feedback, goal setting, self-monitoring, exercise prescription and stimulus or cues. Self-monitoring, any method where participants record and track their activity over time, appears to significantly increase awareness and provide motivation for improvement, Conn said."



http://www.sciencedaily.com/releases/2011/02/110217171342.htm

If you want to check in with your 2011 Intentions or Resolutions, take a minute to read the most recent Newsletter out this morning!

http://myemail.constantcontact.com/The-Essential-Peace-for-Real-Behavior-Change.html?soid=1102783429410&aid=KjdhmSvemUw

"The good news? In preliminary results, the researchers are exhilarated to find that a diet high in Omega 3 oils and low in cholesterol appears to significantly reduce the negative effects of the APOE4 gene  (associated  with developing Alzheimer's disease) in mouse models."

"The main take-away message here is that good diets can alleviate the effects of bad genes. Of course nutritionists have had this general idea for a while, but it's nice to be able to show that this approach can be applied to specifically counteract the negative effects of Alzheimer's disease-related genes," says Prof. Michaelson."

http://www.sciencedaily.com/releases/2011/02/110215102848.htm

If you are tired of your dinner ideas (we all get in ruts with our dinner menus), give black rice a try.  You can make up great stories about exploring other cultures, countries, or ancient history and your kids will think you ( or your dinner) are way cool and exotic!!  The truth of the matter follows, along with a link to another black rice recipe (see yesterday's blog for more).

"(NaturalNews) In ancient China, nobles commandeered every grain of a variety of black rice known as "Forbidden Rice" for themselves and forbade the common people from eating it. Now 21st century scientists have discovered that black rice truly is a treasure -- at least when it comes to nutrition. In fact, a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, plus the rice bran has less sugar, more fiber and an abundance of vitamin E.

That's the conclusion of Zhimin Xu, Associate Professor in the Department of Food Science at Louisiana State University Agricultural Center in Baton Rouge, Louisiana. Dr. Xu just announced his research team's findings at the 240th National Meeting of the American Chemical Society (ACS)..."

So you have shown those who are special to you how much you love and care for them.  What about you? The women in my Eating With Your Body In Mind course and I enjoyed a wonderful yoga class with Sydney Hughes-McGee last night and it was one of the best Valentine's Day gifts ever.  Aaaaaaaah..... Please give yourself permission for Self care every single precious day!

http://www.eatingdisordersblogs.com/minorities_and_men/2011/02/valentines-day-redux-tending-your-garden.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+typepad%2FGurze%2Fminorities_and_men+(Recovery+Matters

I hesitated to write about the New Dietary Guidelines published Jan. 31 by the Departments of Agriculture and of Health and Human Services because there are no really big differences to point out.  But the little things that are different are significant and worth talking about.  The overall message is that Americans need to "eat less" in general, which means our bodies really don't need all of what we are eating.  Politically, this is significant because the food industry lobbyists lose out when we eat less in general.  For us to eat less, we may also buy less!  So this is a move toward supporting our health and not the food industry-that's certainly good news.

Also, my continued recommendation to pay attention and to eat without distraction, holds true.  Mindful eating supports eating less and is much easier when we are making smart nutritional choices and are being physically active.  All of these behaviors support one another beautifully and you feel SO MUCH better when you get in the rhythm of living this way-without all of the worry, counting, deprivation, and struggle!!  Jane Brody's most recent column does a good job of describing these changes in more detail.  I disagree with only a few of her recommendations.  What do you think?

http://www.nytimes.com/2011/02/15/health/15brody.html?_r=1&nl=health&emc=healthupdateemb3

Our bodies have been letting us know that chocolate feels so good!  Science continues to explain how cacao seeds (the source of chocolate) nourish us and provide us with health-supportive nutrients.  Our bodies can be trusted to lead us to healthy choices. "...chocolate is a rich source of antioxidants and contains more polyphenols and flavanols than fruit juice.  Cacao seeds are a "Super Fruit" providing nutritive value beyond that of their macronutrient composition." Which is great news for chocolate lovers."

Dark Chocolate, containing 70% or more Cocoa, offers the greatest health support.  The addition of sugar confuses our bodies and makes it difficult for us to self regulate, so milk chocolate is a more challenging choice.  Dark Chocolate, we love you!!

http://www.sciencedaily.com/releases/2011/02/110207073748.htm

I am reeling with the attention that food in our daily lives is receiving from so many angles!!  When a professional model turns yogi  and food guru, I have to take notice and scratch my head.  AND I agree with him (well with some of what he has to say)!!!  We share the work of finding a way out of the twisted house of mirrors we continue to build with food and body size and get back to listening to our bodies and enjoying food (at least, that is part of what he is working to do).  Still scratching my head though.....

DISCLAIMER:  I DISAGREE WITH HIS RECOMMENDATION TO FAST!


 “You’ll enjoy it more if you eat slow,” he offered. “And then you’ll see: you won’t eat even half as much as you usually eat.”
It sounded like a lot of work. Doesn’t such an intensity of dietary awareness prevent him from just enjoying food?
“Food has now become a burden to us,” he said. “A lot of people don’t look forward to life anymore. They just look forward to food. People tell me, ‘But I love food.’ And I tell them, ‘You can’t love something that owns you.’ ”      


http://www.nytimes.com/2011/02/09/dining/09yogi.html?_r=1&emc=tnt&tntemail1=y

One of the toughest truths about being is a parent is that you cannot protect your children from so many things.  Eating Disorders is one of them. 


"...urges parents to follow their gut instincts.  Too often physicians tell parents that it may be just a phase, that they should wait and see what happens," says Le Grange, who likens this to an oncologist who ignores the earliest signs of cancer. "Parents are nine times out of 10 spot on in their thinking that something is amiss. The sooner you recognize and diagnose the disorder the better the chances of recovery," Le Grange says. "


Here are 5 signs your child may be at risk.


1. Weight loss or lack of expected gain.

"Dermatologists are advising parents of infants and young children affected by this common skin condition to be aware of the potential for future food allergies.

Typically, a food allergy occurs rapidly (within 30 minutes from the time a person is exposed to the food), with skin symptoms such as hives and itching of the lips. More severe reactions may include respiratory, gastro-intestinal or anaphylaxis problems that could be potentially very dangerous."

There are new guidelines for diagnosing food allergies and new research re: prevention of food allergies.  If you are a parent with concerns about your child developing food allergies, this article may help shed some light on the topic.

http://www.sciencedaily.com/releases/2011/02/110205140828.htm

Scroll down for this wonderful recipe just in time for Valentine's Day from the Splendid Table:




Lover's Figs in Honeyed Wine with Mascarpone
http://www.elabs7.com/functions/message_view.html?mid=1171789&mlid=499&siteid=20130&uid=536e806efb

New parents tend to look to health care professionals for answers to questions about what to feed their children.  I believe that we are all born with finely tuned, and precisely accurate, appetite regulation systems that let you know when to eat and when to stop eating.  ( I know this is an unconventional viewpoint, but I refer you to Ellyn Satter's How to Feed Your Kid, But Not Too Much if you would like to learn more!).  But parents, and others in a child's life, tend to get involved and sometimes create a disconnect between the child's appetite and what a child actually eats rather than supporting the child in trusting their body.

Parents cannot determine the number of ounces a child is receiving when a child is breastfed, allowing the parent to follow the child's lead.  This research supports that children who are breastfed, rather than formula fed, have a decreased risk of becoming obese.  Those who are not introduced to solid foods too early (before 4, preferably 6, months) also have a decreased risk.  Support your children in trusting themselves.

http://www.reuters.com/article/2011/02/07/us-starting-risk-idUSTRE7161C220110207

I know you already sense this to be true, but playing outside does a mind (and body) good, more than indoor exercise, so says science.  Again, science confirms and affirms our intuition.  I love it when that happens!  The sun is shining today and spring is around the corner, so Go Play Outside!!

"...exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

Our research, which brings together data from a wide variety of sources, adds significant weight to the case for spending more time in the natural environment as members of the public and their clinicians fight to counteract the negative outcomes of modern living, such as obesity and depression."

http://www.sciencedaily.com/releases/2011/02/110204130607.htm

With our renewed interest in eating less meat, I receive almost daily requests for recipes using tofu.  Here are quite a few ideas to get you started.  Bon Appetit!!

http://topics.nytimes.com/top/news/health/series/recipes_for_health/tofu/index.html

I confess that I am always keeping an eye on both the research re: coffee (as I am a true addict) and good news about food in general.  Giving yourself permission to enjoy good food (and good coffee) AND being smart about your choices is a tough balance to strike.  So here is some good news to add to your (coffee) pot!

"Lead author Yazheng Liu and co-author Prof. David Kitts found that the prevailing antioxidants present in dark roasted coffee brew extracts result from the green beans being browned under high temperatures.  Antioxidants aid in removing free radicals, the end products of metabolism which have been linked to the aging process."


http://www.sciencedaily.com/releases/2011/02/110202132607.htm

Powerful story about a chef working with teenagers to learn about food farm-to-fork.

"These kids feared food. Not only are they disconnected from it, they fear it," Garcia observed one Friday. "They have few reference points to describe their culinary experiences."

But slowly, they came around. And one warm evening last week, Garcia gave seven of them their graduation present: a sophisticated, eye-opening taste of the meaning of farm to table.

They arrived at sunset, shy but game..."

http://www.latimes.com/features/food/la-fo-fig-garcia-20110203,0,7920606.story

• End subsidies to processed food
• Begin subsidies for small farmers who sell actual food for direct consumption
• Break up the bureaucracies at the USDA and the FDA
• Ban factory-farm style animal feeding
• Encourage and subsidize home cooking
• Institute a junk food sales and marketing tax
• Encourage recycling while reducing waste
• Require truth in labeling
• Invest in sustainable agriculture research

Research continues to support that deficiencies in Omega-3 fatty acids in our diets can result in mood disturbances.  This study gives us another piece to this puzzle.

Bottom Line:  "In conclusion, the authors estimate that their results provide the first biological components of an explanation for the observed correlation between omega-3 poor diets, which are very widespread in the industrialized world, and mood disorders such as depression."

http://www.sciencedaily.com/releases/2011/01/110130194143.htm

This is a great post from a mother about responding to her daughter's weight.  This is such a complicated and emotionally uncomfortable topic.  I am always thrilled when I find a healthy response to the question:  What do I do if I think my child is overweight?

http://www.beautifulyoubyjulie.com/2011/01/what-to-do-if-you-think-your-child-is.html