Holiday Eating: Katie Davis

Holiday Eating

Holidays are a wonderful opportunity to see family and friends that you might not otherwise see during the year. But what is a holiday without rich and tantalizing foods? To arrive into the New Year with only positive memories of the holiday season, here are a few nutrition tips to guide you:

1.      Be “choosy” with your choices: The holidays are a great time because it is often your one chance during the year to have Aunt Sue’s famous pumpkin pie, grandma’s stuffing, or cousin Vinnie’s bacon-wrapped scallops. My advice? Eat them! But choose those options over other foods you are able to eat any old time of year. Be “choosy” – eat what you don’t always get!

2.      Be mindful: Once you decide what food(s) you are going to eat during that special holiday meal or event, find somewhere to sit down and truly ENJOY what you have selected. Don’t be in a hurry to eat – take your time and converse with family or friends as you eat. Food should be enjoyed slowly, thoughtfully, and with intention. As you are eating, take note of your hunger and satiety levels – always stop when you are comfortably full or even sooner if your craving is sufficiently satisfied.

3.      Eat a sufficient meal before evening holiday outings: If you are heading to an evening holiday party serving only appetizers or desserts, be sure to eat a well-rounded meal before leaving the house. This will provide your body with energy to help you more easily make good eating choices at the event. It is easier to make smart choices when you are not ravenously hungry.

4.      Mingle away from the food table: To take the focus of your party away from the food, mingle with family or friends away from the food table. Position yourself in a completely separate room or with your back to the food table. This will help you to think less about the food because you can’t see it.

5.      Make sleep a priority: Studies show that inadequate sleep signals a hormone in your body that increases the drive to eat and makes it more difficult for your brain to gravitate toward healthy options. Help your body by getting at least 7-9 hours of sleep each night on average.

6.      Enjoy what truly matters: Keep in mind that what truly matters during the holidays is not the food, but the time spent with family and friends. By focusing on the enjoyment derived from people and not food, the holidays will be much less stressful for you and making healthy choices will happen naturally.

Katie Davis, MS, RD, CSSD, LDN offers individual nutrition counseling on Tuesdays at The Awakening Center. For more info call 773-929-6262.   

How Many Calories Do I Need?

How Many Calories Do I Need?

Most clients will at one point ask me this question. In fact, most people - whether I am at the grocery store or the coffee shop - ask me that question as soon as they find out I am a registered dietitian. If only that question were as simple to answer as it is to ask.

What makes the answer so complicated? The truth is that there is no one number that I can guarantee your body will need every single day. The reason is that there are many things that affect how much energy you need to take in over a 24hr period. Here is a short list:

- Number of hours of sleep

- Presence or absence of illness, such as a fever

- Presence or absence of menstrual cycle

- How much time spent outside in what type of environment

- Physical activity: time, intensity, type and wearing what type of clothing in what type of environment

- Level of stress and how well you deal with it

Each of these variables affect what your body needs on a given day not just to survive, but to help you do what you want to do, such as work, exercise, or spend quality time with friends and family. Remember that food is fuel and - just like a car - without fuel your body can't go where it needs.

So perhaps the question shouldn't be "how many calories do I need", but "how can I fuel my body to do what I want to do"? The answer to that question is mindful eating. Your body does a very good job of telling you exactly when it needs more energy and in what portion...but you have to listen and respond. When you eat intuitively (eat when you are hungry; stop when you are full), you are honoring and respecting your body. In addition, mindful eating is significantly less stressful than trying to worry about counting every bite that goes into your mouth because - as I keep saying - you don't know how much you should eat anyhow! Only your body determines that - not your mind! So the next time you are tempted to start counting calories, I challenge you to stop and instead ask, "how hungry am I?" Then let your body tell you how much is enough.

Katie Davis, MS, RD, CSSD, LDN offers both individual and group nutrition counseling at The Awakening Center. For more info call 773-929-6262.   

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Focus on Today

Focus on Today

Cara Chill

In an effort to maintain a healthy lifestyle and accomplish a personal goal of mine, I have decided to start training for my first 5k.  Working out and going for walks or jogs has always been a great way for me to cope with stress while having a moment to myself.  I have always wanted to take jogging to the next level and run a 5k but have never had the courage to register.  The fear of coming in last was always something that deterred me from pursuing this dream of mine.  However, several weeks ago, I had a realization that encouraged me to register.  Something inside me believed that I was capable of running a 5k. It took me a very long time to relinquish my anxiety and my “what if” thinking, but now; I am focusing on the present, and understand that worrying about something in the future will not help me in the present. I then began browsing the internet and came across a quote that I found most fitting to my situation. “Worrying does not empty tomorrow if its troubles, it empties today of its strengths,” Corrie Ten Boom. I have always been the type of person who worries about things in the distance instead of focusing on the here and now.  As difficult as it was to change this type of thinking, I feel a lot more confident in my abilities when I maintain focused on the present. What I can do is try to focus on the present and try to not worry about things that are out of my control.  In order for me to be successful at my first 5k, I can practice, eat right, and sleep well.  This way of thinking can be taken into many different contexts.  People tend to worry about many aspects of their daily lives such as school, work, family, etc.  From my recent experience, my advice would be to focus more on whatever your current situation is and less on worrying about things off into the distance.  I know this may be easier said than done but I am trying to use this approach as much as I can.  I am beginning with something simple like running my first 5k and hopefully will use this to become more present the different aspects of my life. 

Self-Care

Summer is a hectic time for many of us. We try to cram a lot of activities into our limited supply of summer weekends – I am writing this early Sunday morning after having driven my son back to ISU in Normal IL yesterday, and my daughter hosted a party on Friday night. Today is an Anniversary Party for a cousin and a family reunion picnic, plus getting ready for a day of meetings at work tomorrow.

Katie Anson wrote a blog article about the emotional, physical and social importance of self-care, specifically the need for getting sufficient sleep. I hope you are inspired to squeeze self-care into every day.

Namasté,
Amy Grabowski

Self-Care

I am big on self-care. Historically, I never made time for myself. I was always busy, doing a lot of things that I enjoyed, but many things that I did not, and I wasn’t taking great care of myself. I wasn’t listening to what I wanted emotionally or what my body craved physically. I wasn’t doing things that would make me genuinely happy. To me, self-care was selfish and indulgent.

This perspective held for many years, but as I explored and experienced more, and became surer of my true self, I reframed what I formerly called selfishness as self-care. And the more I practiced self-care, the less selfish and better I felt.

In my mind, self-care can take many forms. Sometimes I treat myself to a splurge when shopping. I do my best to go to yoga on a weekly basis. Occasionally I’ll forego a social activity to relax and spend some time with myself at home. I like to treat myself to morning lattes.

Sleep is an essential aspect of self-care for me. It’s always a battle in the summer - the sun sets later and there seem to be so many activities going on during the day and night, which don’t promote a full night’s rest. I’m reminded of the “sleep when you die” quote, of which I’ve never been a fan. For me, lack of sleep leads to numerous emotional, physical and social side effects that negatively impact my life. For instance, my overall outlook on life is more negative the day after I barely sleep. I’m grumpier and my patience decreases, meaning I’m terse at work and complain more. I’m not as friendly or outgoing and I just feel crappy. I will actually get a sore throat the day after I don’t get sufficient sleep - my body’s way of telling me I’m not giving it enough rest. In order to avoid all of these negative effects, I’ve learned to prioritize, plan and say “No.”

Getting enough sleep is still a work in progress and there are still days, and even weeks, where I feel overwhelmed and wonder if I will ever feel well rested. Luckily, I’m able to recognize that when I feel this way, I simply need to realign my priorities and make myself the main focus.
Taking good care of yourself can be challenging, and with all of the roles we balance in a single day, it’s easy to forget about yourself and fulfilling your own needs. Think about the things that make you happy and then make yourself a priority by scheduling some self-care.

Katie Anson, MA, LPC
Katie is bilingual (Spanish/English) and sees clients for individual therapy at The Awakening Center. She can be reached at (773) 929-6262 x23.