When it comes to integrative and functional medicine both doctors and patients can benefit. “A rapidly growing number of doctors are exploring integrative approaches to clinical care as a solution to perceived inabilities to offer better healthcare options to their patients through conventional medical practices.” PRNewswire. A study by Pure Branding showed an increased quality of life for physicians practicing integrative and functional medicine.
Learn more about the study here.
The Many Benefits of Acupuncture
Acupuncture focuses on correcting imbalances of energy in the body. This treatment has been used for over 2,500 years to prevent, treat, and diagnose disease and improve general health. Check out the infographic below to see the wide variety of conditions that can benefit from an acupuncture practice.
The Many Benefits of Massage Therapy
Sure, massages feel great, but did you know they have therapeutic value, as well? Check out this graphic to see all the ways massage can improve your health and well-being. Make an appointment with one of Progressive Health Center’s amazing massage therapists today!
Dietitian Is Spelled With a ‘T’ Not a ‘C’
I get called a lot of things in my profession: “dietary,” “nutritionist,” “diet lady,” and occasionally, on a good day, “dietitian.” Here is what I am: a registered dietitian nutritionist (RDN). I am often asked the difference between a nutritionist and a dietitian. I thought it might be useful to provide the answer to that question here.
Let me begin by saying there is no standard definition for a nutritionist. In theory, one can simply take a two-hour online course, print out a certificate and stamp ‘nutritionist’ on a business card.*
In order to become an RDN, I obtained a Master’s Degree in the Science of Nutrition from Bastyr University. Next, I procured a highly competitive (unpaid) nine-month internship at a hospital where I was exposed to a variety of environments, facilities, and professions within the field of food service, community nutrition, and outpatient/acute patient care (“clinical nutrition”). Finally, I passed a national registering exam. Colorado does not certify or license RDNs for a host of political reasons, but in some states certification is also required.
Those other things people call me, they could mean anything, but I put in a lot of time, money, blood, sweat, and tears into becoming an RDN, so I feel extra invested in my title of Dietitian. Unfortunately, there are a lot of misconceptions when it comes to my role — ones that lead to some resistance when I encourage patients to call to make an appointment with me.
I’d love to dispel some of those misconceptions here. RDNs play many roles within their communities: they work in government nutrition agencies, teach in a wide range of environments, conduct research, create school lunch menus, provide nutrition counseling, develop corporate health and wellness programs, work with farm to school programs, consult with a variety of organizations, feed patients via their veins or via tubes, run kitchens, and teach in classrooms.
My goal as an RDN is to provide the tools people need to thrive. I am lucky enough to do that in the outpatient setting for patients diagnosed with cancer undergoing treatment at Swedish. As an Integrative and Functional nutrition aficionado I get to talk about food, in addition to evaluating environmental exposures, sleep and stress. There is so much I can offer clients, and most importantly, I offer patient-centered recommendations based on each unique individual.
I think RDNs have an important role to play in our society and so I jumped through the necessary hoops in order to get those three consonants behind my name. I am dietitian. Hear me roar!
*This is not to say there are not highly qualified and exceptionally savvy nutritionists out there — becoming an RDN is not only rigorous, but it is highly bureaucratic, expensive and time-consuming. There are many routes to becoming a passionate, educated nutrition professional
Self-Care is not Selfish
Self-care is an important part of maintaining optimal health, so that we can be our best selves in all our roles – co-worker, parent, sister, son, caregiver, friend. Self-care looks different for everyone, but can include:
- Eating a well-balanced diet
- Setting aside time for regular physical activity
- Getting plenty of rest
- Staying well-hydrated
- Deep breathing
- Doing something pleasurable each day
- Spending time in nature
- Avoiding caffeine & nicotine
- Limiting TV & internet exposure
- Laughing at least once a day
- Praying, meditating and/or relaxing
- Saying ‘Yes’ to help and support
- Saying ‘No’ to too many commitments
- Reflection and journaling
- Being open to not knowing all the answers
Remember to show love and compassion toward yourself, and try to avoid any negative self-talk. What are some ways you take care of yourself?
Keeping it Slimple: Five Ways to Avoid Overeating at Meals
Sometimes those holiday feasts are just amazing. And it’s not just the abundance of delicious food, but also the people, the decorations, and the ambiance. It is way too easy (and common) to indulge on those days in the name of a celebration. But it does not always stop there. Sometimes we overeat on regular days. Or at regular meals. Or all. the. time!
Here are five tips to avoid overeating at meals:
(Psst, turn these into habits and ditch the willpower!)
Tip #1: Start with water
When your stomach is growling and you smell amazingly delicious food it’s too easy to fill a plate (or grab some samples with your bare hands) and dive into food. But did you know that it’s possible to sometimes confuse the feeling of thirst with that of hunger? Your stomach may actually be craving a big glass of water rather than a feast.
Some studies have shown that drinking a glass or two of water before a meal can help reduce the amount of food eaten. And this super-simple tip may even help with weight loss. Not only will the water start to fill up your stomach before you get to the buffet, leaving less room for the feast, but drinking enough water has been shown to slightly increase your metabolism. Win-win!
Tip #2: Eat mindfully
You may have heard of mindfulness, but have you tried applying it to your eating habits? Mindful eating can help you avoid overeating, but also helps with digestion. Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment, being mindful when you eat helps to focus your attention on your meal. Notice and appreciate the smell, taste, and texture of your meal. Breathe. Try taking smaller bites, eating slowly, chewing more thoroughly, and savoring every mouthful.
This can help prevent overeating because eating slower often means eating less. When you eat quickly you can easily overeat because it takes about 20-30 minutes for your brain to get the message your stomach is full. So, take your time, pay attention to your food, and enjoy every bite.
Bonus points: Eat at a table, turn off technology, eat off of a small plate, and put your fork down between bites.
Tip #3: Salad first
You may be yearning for that rich, creamy main dish. But don’t start there. Don’t worry, you can have some, after you’ve eaten your salad.
Veggies are a great way to start any meal because they’re full of not only vitamins, minerals, antioxidants, and health-promoting phytochemicals but they also have some secret satiety weapons: fiber and water. Fiber and water are known to help fill you up and make you feel fuller. They’re “satiating.” And these secret weapons are great to have on your side when you’re about to indulge in a large meal.
In a nutshell: Have your glass of water, eat mindfully, and start with your salad to help avoid overeating at meals.
Water Ideas- If you’re not much of a plain water drinker or need your water to be more appealing, here are five delicious (and beautiful) fruit combos to add to your large glass of water:
- Slices of lime, add mint, coconut
- Slices of strawberries & orange
- Slices of apple & a cinnamon stick
- Chopped pineapple & mango
- Blueberries & Raspberries
Tip: You can buy a bag (or several bags) of frozen chopped fruit and throw those into your cup, thermos, or mason jar in the morning. They’re already washed and cut and will help keep your water colder longer.
Tip #4 Control stress levels
Outside of meal times, there are other chronic stressors that may contribute to overeating — demanding jobs, marital tension, lack of sleep, too much to do with too little time to do it. Learn to actively relax with de-stressing techniques like meditation, yoga, or deep breathing.
Tip #5 Move Your Body
Exercise is a powerful, well-studied way to burn off stress chemicals and heal the mind. It has been proven to be better than or equal to Prozac for treating depression. The right exercise will help you lose weight, maintain weight loss, and control your appetite so you don’t overeat. Aim for at least 30 minutes of walking every day and mix it up every 4-6 weeks for a continued metabolic response: run, cycle, yoga, Pilates, active games, hike, visit a trampoline park- find your way and play! Did you know we offer Employee Wellness fitness classes at PSL for you to work training conveniently into your day?
Be wise and tune in with your internal settings: have a plan, and a back-up plan to substantiate your routine for meals, celebrations, and holidays.
Do you have a strategy to normalize eating that you’d like to share? Stop by the Employee Wellness Lounge to chat with our Health Coach team or set up an appointment for or a complimentary health coaching session and find out how we can support YOU.
References:
https://authoritynutrition.com/7-health-benefits-of-water/http://summertomato.com/the-science-behind-mindful-eating-what-happens-to-your-body-during-a-mindful-meal
The Organic Debate
A few years ago, a study came out of Stanford claiming there is little health benefit to be gained from consuming organic foods. I find this study and the whole organic versus conventional debate tiresome. It is just another myopic way to view nutrition.
Do we eat oranges because they contain vitamin C, or do we eat oranges because they are juicy, bright, sweet, delicious, and filled with sunshine? Sure they are rich in vitamin C and fiber, but an orange also contains an array of protective compounds known as phytonutrients. While conventional and organic produce may have similar macro- and micronutrient profiles, they certainly differ where phytonutrients are concerned.* Phytonutrients are chemical compounds found only in plants — think of them as the space between musical notes, little discussed, but integral to the very essence of music.
Nutrition science has barely scratched the surface of what phytonutrients have to offer. We know phytonutrients, while not essential, are exceptionally beneficial. Thus, it is misleading to say there is no difference between organic and conventionally raised animals and produce. In addition, since research about phytonutrients is lacking, we do not know how they might have a synergistic effect on digestion and absorption of nutrients.
In the great ‘organic versus conventional’ debate it always comes down to one thing for me. The motivation for buying organic is not to get more nutrients, but to avoid what we know to be cancer-causing and endocrine-disrupting – pesticides, antibiotics and hormones. Not only are pesticides harmful to our health, but they are devastating to our environment.
As an Outpatient Oncology RDN, I would love to see all my patients with access to affordable, organic foods. Unfortunately, cancer treatment is expensive and spending the extra money on organic can be a financial hardship. Here are some tips for produce buying:
- Environmental Working Group has wonderful resources to help guide consumers to healthier products, including the Clean Fifteen (a guide to produce with the least amount of pesticide residue) and the Dirty Dozen (a guide to produce with the most pesticide residue) lists.
- Try buying organic produce when it is in season – it is less expensive.
- Buy frozen when it is on sale. Frozen produce can be as healthy as fresh.
- Visit your local farmer’s market. The USDA Organic certification process is expensive, so many smaller farms are unable to afford it. You can talk to the farmer at the stand to see if they grow organically.
- Grow a garden. Even if it is small, an herb garden or potted tomatoes are a great way to start eating organic.
- Eat less meat. Yes organic meat is expensive, but spending more and eating less can have a real health and environmental impact – so splurge on the “good stuff.”
When people buy organic they are contributing to a cleaner, healthier environment, and thriving communities.
*Here and here are a few articles addressing phytonutrient content in organic vs. conventional produce.
The Myth of Eating for Two
If you are pregnant, you’ve no doubt heard the saying: “You’re eating for two now.” In a way, it’s true. What you eat and drink will directly affect your growing baby, so it is important to be mindful of what you consume. (See our article on what foods to avoid during pregnancy).
Where the “eating for two” saying can get you into trouble, however, is thinking pregnancy gives you license to eat twice the calories.
Depending on your pre-pregnancy weight, you might be surprised how few extra calories it takes to make a baby. If you started at a “normal” BMI prior to pregnancy, weight gain should be slow in the first trimester — about five pounds total. That’s an average of 150-200 extra calories per day, or the equivalent of half an apple and a tablespoon of peanut butter. In the second trimester, when you start gaining about half a pound to a pound a week, you’ll only need 300-400 extra calories per day — the equivalent of a cup of plain yogurt, ½ cup of pineapple and an ounce of almonds.
The bottom line: You should think about eating for two, but in terms of quality, not quantity. Get the most bang for your calorie buck by including more fruits, vegetables, beans, nuts and seeds in your diet. Avoid fast foods, processed foods, and added sugar. Also be mindful of what you drink. Sugar-sweetened beverages (vitamin water, sports drinks, sweet tea, hot chocolate and coffee drinks) — even fruit juice — can quickly add up to consuming too many empty calories.
Why Can’t I Eat Bologna? Foods to Avoid During Pregnancy
Around the world, different cultures have different ideas about what pregnant women should eat or avoid.
During pregnancy, the immune system changes to protect both you and your growing baby. This increases the risk of being affected by certain food borne illness, more commonly known as food poisoning.
Listeriosis is a serious infection that can lead to miscarriage, premature delivery and stillbirth. Foods that could contain Listeria monocytogenes include sprouts, smoked seafood and raw milk. Soft cheeses that have not been pasteurized (such as feta, Brie, Camembert, blue-veined or Mexican-style cheese — queso blanco, queso fresco, Panela) should be eliminated from the menu during pregnancy. Also avoid ready-to-eat foods such as hot dogs, sausage, cold cuts and other deli meats or pre-made mayo-based salads. Learn more about Listeriosis prevention here: http://www.cdc.gov/listeria/prevention.html
Of course, a host of other bugs can cause foodborne illness. Other risky foods include raw or undercooked meat, eggs and seafood. Because big fish such as tuna, shark, king mackerel, swordfish, and tilefish tend to contain mercury, you should avoid those as well.
Research suggests excessive caffeine consumption may increase risk of miscarriage, and the current recommendation is to limit caffeine to 200 mg per day — about two eight-ounce cups of coffee. Keep in mind caffeine can cross the placenta and affect your baby’s heart rate. For this reason you may also want to avoid caffeine-containing teas, but some herbal teas aren’t pregnancy-friendly either. Avoid teas that contain lobelia, sassafras, coltsfoot, comfrey, blue cohash, and pennyroyal. Consult with your doctor or midwife before consuming herbal remedies or medicines.
If you’ve been craving ice cream morning, noon and night, the growing body of research supporting the avoidance of excessive sugar during pregnancy won’t be happy news. Even so, consuming less sugar is a good idea. It will facilitate a healthier weight gain and a decreased risk of gestational diabetes. It may even have beneficial effects on your developing baby — such as reduced risk of obesity.
Also worth putting on the ‘Do Not Consume’ list during pregnancy and breastfeeding are artificial sweeteners (aspartame/Equal, acesulfame potassium /Sunett, Saccharin/Sweet’N Low, Sucralose/Splenda, Stevia).
Pregnancy is time when mothers are often motivated to make lifestyle changes. The healthy changes you make during pregnancy are a lasting gift to yourself and your baby!
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What to Look for in a Prenatal Vitamin
What is the best way to ensure you’re getting the vitamins and minerals you need for you and your developing baby? From eating nutrition-dense foods, of course!
Even so, taking a prenatal vitamin is recommended to help meet your increased needs during pregnancy. Bonus: Research reveals that women who take a daily multivitamin before conception may experience fewer episodes of nausea and vomiting during the first trimester.
Because little regulation exists in the nutritional supplement industry, it is up to consumers to find a safe, reliable prenatal vitamin. Different brands vary greatly in quality and the amounts of vitamins and minerals they contain. It can be confusing, so use these tips to help find the perfect prenatal vitamin for you.
Folate and iron are the most important micronutrients during pregnancy. Folate is especially vital during the first few weeks of pregnancy, and all women able to have children are advised to get 400 mcg of folic acid daily. Once you know you’re pregnant, the recommendation is 600 mcg.
Here is a guide of what to look for in a prenatal vitamin:
- Folic Acid: 400-600 micrograms (mcg)
- Vitamin D: 400-600 IU
- Calcium: 150 mg
- Vitamin C: 70-85 mg
- Thiamin: 3 mg
- Riboflavin: 2 mg
- Niacin 20 mg
- Vitamin B6: 1.9 mg
- Vitamin B12: 6 mcg
- Vitamin E: 10 mg
- Zinc: 15 mg
- Copper: 0.9 mg
- Iron: 17 mg
- Iodine: 150 mcg
DHA and Choline are important in brain development, so ask your healthcare provider if you should consider using these supplements if they are not already in your prenatal vitamin. (They often are not.) Recommendations for DHA are 300 mg/day and 450 mg for choline/day.
Many companies hire third-party certifiers to verify the quality of their product to make up for the lack of industry regulation. Look for an independent seal of approval from Consumer Lab, NSF International or USP (United States Pharmacopeia). For a fee, Consumer Lab and Natural Medicines review and rank supplements. Labdoor provides a prenatal vitamin ranking based on quality and value, which you can check out here.
If nausea is making it hard to keep your prenatal vitamin down, try taking it at night, with a small snack. Easy-to-swallow and gummy versions also are available for those with a sensitive gag reflex.
Keep in mind that less is more when it comes to supplementing during pregnancy. You want a vitamin that fills in the gaps of your diet — but without potentially harmful fillers. Too much supplementation can lead to toxicity, which can be harmful to both you and your growing baby.
Please work with your midwife or doctor to find a supplementation regimen that is best for you.
My Picks:
I like MegaFood’s Baby and Me Prenatal, which scored #1 on Labdoor’s quality ranking. It has a pleasant taste and quality, food-based ingredients. Unfortunately, this product is on the expensive side and you have to take four, fairly large tablets daily. So for those with trouble swallowing supplements, I recommend Rainbow Light Prenatal Petite Mini-Tablet. Like the MegaFood supplement, it is food-based, but easier to swallow, and you only have to take three mini-tablets a day.
I like the liquid iron supplement Floradix for mothers whose providers would like them to take extra iron, as it tends to be less constipating and is in an easy-to-take liquid.
My favorite DHE/EPA supplement is Barlean’s Fish Oil Swirl in the mango peach flavor. This is the only fish oil I’ve been able to take without the “fishy” aftertaste. Seriously, this stuff tastes good — really good!
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