Turning Fear into Motivation

by Shelly Guzman, RD, CD

I recently listened in on a conference call hosted by nutrition counseling guru Molly Kellogg, RD, LCSW and spiritual life coach Reverend Dr. Lorraine Cohen on the topic of "Awakening Your Courageous Heart." What I learned is something I feel I need to share.

The basis of awakening your courageous heart is to ask yourself "How do I make fear my friend, so I can use this energy as motivation as opposed to holding me back?" Talk about an "aha!" moment! Fear can be absolutely paralyzing and can prevent us from experiencing all that life has to offer. Feeling fearful does actually serve us in positive ways. Reverend Cohen outlined the following ways fear serves and protects us:

1) Fear protects us from harm by alerting us to danger

2) Fear helps us to discern a need to set healthy boundaries

3) Fear supports us in developing courage so we can show up to life's situations

Number 3 is perhaps the hardest part about utilizing our fear. How do we use fearfulness as a motivation to build faith in ourselves and in others and to move forward through all situations? According to Rev. Cohen, fear is not meant to stop us. It is meant to make us champions over the things in our lives that are frightful as opposed to being the victim. So, what you must do is to ask yourself what the real truth is about the situation that you are afraid of and determine what you need to do or who you need to be to move forward through that situation. Rev. Cohen encourages us to recognize that when we're in fear, we're not in the present, we are instead in a story of our own creation. Fear projects our thoughts into the future (i.e. if I give that speech, people might laugh at me), but in reality all we have is now. The first step in releasing your fear is to take a deep breath and come back to the present.

Bottom line: we should view fear as an opportunity to learn and grow! Easier said than done but necessary for a happier life. The good news is that we can eventually move towards reducing the power that our fear has by trusting our intuition (something that Rev. Cohen describes as a muscle developed over time). As we become better at neutralizing our fear, we are able to truly transform that fear into a positive motivator. The key is to look at the things you're avoiding and realize that chances are you can handle it or learn how to handle it or seek help to do so. With practice, you develop a courageous heart.

How does this tie into nutrition and wellness? Self care is essential for a courageous heart. When we value ourselves, we can show up in the best possible way for the things and people we care about. Rev. Cohen uses overeating as an example of not loving yourself. She says that eating food that you know in your heart is bad for you is a form of self abuse, a way of punishing yourself instead of showing compassion. When we lack self love, we dream about the success and things we want but won't let ourselves have those things. The greatest ways to unhook from fear are to cultivate self worth, to believe that you are meant to make a difference in the world, and align yourself with people who support you in reaching all you can be!

May we all find our courageous hearts! Have a great week!

Celebrate Healthy Weight Week: Jan 16-22

by Shelly Guzman, RD, CD

Healthy Weight Week is an annual event to celebrate lifelong healthy living habits that prevent eating and weight issues. I love the Healthy Weight Week mantra: "Our bodies cannot be shaped at will. But we can all be accepting, healthy and happy at our natural weights." It sounds so simple, and yet as many of us know, it is not easy to accept our bodies in a beauty-centric society. As someone who has struggled with an eating disorder in the past, I believe the hardest lesson in learning to lead a healthy life is figuring out how to be kind to yourself. While it is good to expect the best of ourselves in life's endeavors, we must be careful not to punish ourselves for imperfection. Sometimes, it just takes letting go of the reigns and having a little faith that things will turn out all right. For me, I realized what I was losing by clinging to my eating disorder. Life was going on all around me and I was missing out. My motto became "get over yourself", which sounds harsh, but in reality just meant I started volunteering so that I could see how other people lived. Meeting people who I thought had so much less than me live life joyously everyday gave me the courage to face my fears and start accepting myself. Choosing to be healthy has become easier and easier, and when I find myself slipping into old bad habits, I remind myself that nothing makes me feel better than making healthy choices that nourish my body and spirit. My advice to others struggling with body image issues is to have no fear, you hold the key to your happiness. Do your homework, because what they say is true, knowledge is power. Learn about what is best for your body, what works and what doesn't (like fad diets). Seek help if you need it, and let's face it, who doesn't need a little help sometimes? In the words of Bob Greene, live your best life!

To learn more about Healthy Weight Week and how you can get involved, visit their website.

How to Make New Year’s Resolutions and Stick With Them

by Shelly Guzman, RD, CD

New year’s resolutions are notorious for being broken. If every year you fail achieve your resolutions, chances are you aren’t setting realistic goals. So your natural response might be to avoid making resolutions all together to avoid the bad feelings that come from this failure. Research suggests, however, that a readiness and self efficacy to change may increase your chances and success of actually changing. A study conducted by researchers at University of Scranton found that successful resolvers employed significantly more behavioral strategies and less self-blame and wishful thinking than unsuccessful resolvers. In other words, be kind to yourself when you mess up and reward yourself when you stick to your goals.

Often times, a new year’s resolution should in fact be a lifestyle resolution. Meaning instead of resolving to lose 20 pounds in 2 weeks, you should focus on making goals that will help you to reduce your weight overtime but will also give you the tools to maintain it by improving your eating and exercise habits. For example, I resolve to try one new vegetable a month or I resolve to walk 30 minutes 5 days a week. Baby steps - breaking your larger goals into smaller, more manageable objectives - can be the key to your success! Be sure to re-visit your resolutions periodically throughout the year to assess your progress, make modifications, or set new resolutions. Involve a trusted friend or family member and support each other in your quest to make positive changes.

Check out this great article for tips on how to increase your chances of sticking to your resolutions.

From all of us at Momentum Nutrition & Fitness, we wish you a healthy and prosperous 2011!

Seven Simple Tips for Healthy Eating on a Budget

Eating healthy on a budget can be challenging. It does take extra effort to get all the nutrients you need while wisely managing your dollars. At Momentum we help you create plans that work withing your budget. Here are our top 7 tips:

1. Eat frozen- choose frozen vegetables, especially in winter and purchase when on sale. Nutrient quality is retained and preparation is simplified.
2. Use vegetarian sources of protein- beans, tofu, milk and eggs are high quality proteins that are available at low cost. Vegetarian soups and chilis are a snap in a crockpot.
3. Read the local paper to find staple items on sale
4. Buy reduced cost produce- use low cost grocery stores like Grocery Outlet
5. Cook in bulk- Cook meals with friends or multiple families to save money and time
6. Shop store brands
7. Use foods available in bulk rather than packaged goods- Items like oatmeal are available in the bulk section of the store and are often available at significant discounts
Use these tips to create balanced eating plans that meet your energy and nutrient needs. Online sites like mypyramid.gov provide added info for balancing your diet while living within a balanced budget.

Food Fighting

Food Fight
Using your favorite food and drink to fight fatigue and leave you feeling energized!
Many foods claim to battle the bulge and even claim to win the war disease, but some foods can rescue us in the bout of the everyday “blahs”. A few easy tips and tricks can help you feel more energized, increase productivity and even give you a more positive outlook on life!

Combine Carbs with Protein- Eating high carbohydrate food (think bagel, crackers, fruit) gives your body a boost of energy as the glucose (sugar from carbohydrate) enters your bloodstream. That energy is short lived unless it is supported by the long lasting effects of protein or healthy fat. Try this balance with your snacks, for a sustained boost of energy throughout the day.

Apple + Peanut Butter
Yogurt + Handful Granola
Bagel Thin + Tofu Cream Cheese
½ Turkey Sandwich
Cup Bean Soup
Crackers with Cheese

Eat High Energy Foods- Eating foods that are high in energy (calories) without being bulky can leave you feeling fueled but not full. Stay fast on your feet by trying some of these quick, high output snacks: roasted almonds, fruity trail mix, crunchy granola bar sandwiched with a spread of peanut butter, 2% greek yogurt, string cheese wrapped with turkey and a tortilla.

Limit Caffeine- Drinking too much caffeine(>2 cups/day) can make daily grind seem all uphill. Caffeine, a stimulant that provides the central nervous system with a jolt of “let’s party”, wears off quickly and can leave you dehydrated and hungry. The effect of caffeine can suppress appetite and inhibit your body from using its own internal hunger cues. This leaves you under-fueled and thirsty for more caffeine. Fight the urge to get yet another cup of coffee by heading outside for some fresh air, taking a lap around the office, or even better, fueling up with foods that fight fatigue.

Drink Water- Often the biggest battle to staying hydrated is forgetting to drink. Have a water bottle or pitcher of water at your desk at all times. Add a reminder to your calendar or phone to get up for a drink. Flavoring the water with fresh fruits (oranges, lemons, limes) can add zest. Using sparkling water flavored with a splash of fruit juice is a great alternative to soda and artificially sweetened beverages. Drink at least half your body weight in ounces per day (200lb person, drink 100 ounces/day).

Follow these quick tips, add in a few hours of sleep and you will be well on your way to fighting what is often the biggest battle of the day, our own sleepy eyeballs.

Emily Edison is a registered dietitian and the owner of Momentum Nutrition & Fitness in Seattle. Momentum provides nutrition coaching to energize your life! Check us out on the web: www.momentum4health.com

Rally for Girls' Sports Day

By Shelly Guzman, RD, CD

Today is Rally for Girls’ Sports Day, celebrating the importance of girls in sports and the far reaching benefits of athletics participation for girls nationwide!

Participation in sports helps improve self image and decreases a girls’ chances of becoming obese and developing chronic diseases like heart disease, osteoporosis, and breast cancer. Girls who play sports win more than a game! They win healthy bodies and minds among other things. Good nutrition and proper fueling is critical to successful sports performance. Read on for some sport nutrition tips. Eat to win!

Five Nutrition Basics for a Healthy Athlete:

1. Eat 3 meals and 2-3 snacks everyday
2. Combine carbohydrates with protein and fat
3. Get color on your plate by adding fruits and veggies
4. Eat often throughout the day to stay strong
5. Sleep at least 8 hours each night to give your body time to rest and recover

Fuel:

• The best foods to fuel your muscles are carbohydrates
• Carbohydrates include foods like fruit, milk, yogurt, rice, pasta, bread, cereal, and potato
• Protein is important for repairing your muscles but is NOT used as a main energy source by your muscles
• Examples of protein foods are chicken, meat, fish, eggs, peanut butter, tofu, dairy, nuts, and beans and legumes

Fluids:

• Fluid intake is important for excelling in your sport
• To tell if you have had adequate fluids, monitor your urine (it should be pale yellow like lemonade, not dark like apple juice)
• Which is better - water or sports drink?
• Water is great to drink if you are playing or practicing for less than one hour, especially if you have enjoyed a pre-game snack
• If you are playing for more than one hour, or you are low in energy, a sports drink gives you carbohydrates for energy
• After the game, water (plus carbs and a little protein, like fruit and yogurt), juice, chocolate milk, or a sports drink provide you with what your body needs

Need help eating to win? Momentum Nutrition & Fitness is here to help you!

Tell us, what did you win by playing sports? How has the chance to participate in athletics programs affected your life and health?

For more information about Rally for Girls' Sports Day, visit the National Women's Law Center website at http://www.nwlc.org/our-issues/education-%2526-title-ix

Holiday Eating Survival Guide

by Shelly Guzman, RD, CD

The cooling weather signals the holidays are near. For many people, it also coincides with the off season for exercise and training. Inevitably you’re going to encounter some tempting culinary challenges this time of year. Juicy meats, thick gravies, buttery casseroles and pumpkin pie are staples of the holiday season. Whether you’re an athlete or an occasional exerciser, it is not difficult to gain weight during the off season. The way to avoid excessive weight gain during this time of year, while still enjoying holiday traditions, is to have a plan of action. The following tips will help you to make healthful choices during the holidays and beyond.

Keep calories in mind:

Many people do not know how to reduce caloric intake when duration and intensity of exercise has decreased. Reducing the amount of calories you consume without depriving yourself is essential for weight maintenance. There is no reason to obsess about every calorie in and out. During the holidays when we are tempted by many high calorie foods, it becomes important to strategize. Try a few of these tips to help control portion size, hunger, and appetite.

• Scan the buffet to see what’s available, think about what you really want, then grab a small sized plate (think salad or appetizer size).
• Put sauces and gravies on the side.
• Go for a walk after the big meal.
• Drink lots of water. It’s filling and so good for you.
• Wait 20 minutes before going back for seconds.
• If you must have seconds, fill your first plate with veggies and fruits then go back for small helpings of richer fare.
• At each meal maintain a balance of protein, fat, and “good” carbohydrates (veggies, legumes, whole grains).
• Wait to have dessert 2 to 3 hours after your meal.

Remember that it is perfectly okay to indulge a little on special occasions. Acknowledge slip-ups but don’t think of them as failures and punish yourself by being overly restrictive or eating everything in sight. Get back on track as soon as possible.

Get involved in the kitchen:

By helping to prepare the food you can control what ingredients go into each dish and trim calories from any traditional holiday foods without sacrificing flavor. For example, substitute apple sauce for the butter and oil in baked goods, mash potatoes with low sodium chicken broth or olive oil instead of butter and heavy cream, and replace whole eggs with egg whites in breakfast items and baked goods. If you’re going to a party, bring your own healthy side dish or dessert to share.

Don’t skip meals:

Going to a party when you’re hungry means you’ll be more likely to give in to temptation and over-eat. Don’t try to save calories for the big meal by skipping other meals during the day. Keep your appetite and blood glucose under control by eating a small meal or snack (and drinking plenty of water) an hour or two before facing a holiday feast.

Be consistent with physical activity:

A reduction in exercise frequency often results in excess weight gain during the off season. It’s okay to take a short time off from training, but you should return to daily exercise as soon as possible. Be careful not to fall into an all-or-nothing mentality. If you normally train hard for 60 minutes but aren’t motivated during the holidays, try doing 30 minutes of light exercise. Short, easy workouts are much better than doing nothing. If all else fails, try speed shopping, parking far away from the store so you have to walk, or taking the stairs at the mall.

Keep alcohol intake in check:

Alcoholic beverages are often part of celebrations. Remember that alcohol contributes calories and can affect your plans for healthy eating by lowering inhibitions and stimulating appetite. To reduce alcohol consumption at gatherings, drink one glass of water after each alcoholic beverage. If you’re trying to avoid alcohol, volunteer to be the designated driver!

Enjoy the season:

Take the focus off the food and concentrate on people by spending time with family and friends or by helping out in the community at the homeless shelter or food bank. The real joy of the holidays has to do with connecting to and giving joy to others!