This personal challenge toward a major life change helps me consider all of the families that I serve.  Each day I challenge parents and their children to make radical changes to the way they eat, move their bodies and most of all… THINK!  Our thinking is 99% of the battle.  As soon as we let, “I can’t!” into the vocabulary we are defeated.  No matter what your obstacles are today – I challenge you to see beyond the pain of change and look instead to the exciting and positive outcomes that will result from successfully navigating that change.  That is my goal – that at the end of this change – though it will be one of the most difficult yet – I will be better for it!

1. “The fat-phobic phase appears to be over.” An emphasis on heart-healthy poly- and mono-unsaturated fats is replacing the old philosophy that all fat is bad.  Healthy fats found naturally in nuts, seeds, fatty-fish, avocados and plant-based oils should be emphasized when liberalizing the fat content of your diet.  Do we need supplementation of omega-3 fatty acids?  It’s best to ask a registered dietitian, as the answer depends upon your health status and your intake from food sources.
2. Antioxidants have not left the main stage.  It’s still debatable whether these disease-fighting compounds can be bottled or synthetically added to our foods in a way that keeps their beneficial properties intact.  Best route to get these powerhouse nutrients… you guessed it… eat rich sources of antioxidants found in fruits, vegetables, nuts, whole grains… with occasional (and in moderation) indulgences such as red wine and dark chocolate (the higher the cocoa content the better).
3. Anything that promotes gut health – especially fiber and probiotics.  Added fiber is showing up everywhere from white bread (!) to yogurt.  We need both soluble (apple flesh, oats, Benefiber) and insoluble (fruits/vegetables, whole grains) fiber.  A good rule of thumb for selecting high fiber foods, look for at least 3 gm fiber per 80-100 calories of a particular food.  Probiotics – beneficial bacteria that may promote healthy digestion, can be found in a wide variety of food products.  Research is ongoing to determine exactly what strains and amounts of particular probiotics lend to improved digestive health.
4. “Gluten-be-gone.” I was asked by a client not to long ago whether the new gluten-free craze could be labeled a new fad diet!  My answer: “Yes… and No.”  The answer is not clear-cut.  We know that prevalence of celiac disease (a autoimmune, genetic disorder with gluten-intolerance as a key component) is much higher than is currently diagnosed.  We also suspect that there are other forms of gluten-intolerance on the rise.  Additionally, there’s beginning to be a wider consensus regarding the usefulness of gluten avoidance among children with Autism Spectrum Disorder (ASD) and other behavioral disabilities (ex. ADHD, ADD).  It is no wonder that the gluten-free diet is all the rage.  However, most dietitians and physicians agree – do not begin a gluten-free diet without medical necessity.  Especially if you suspect celiac disease, going gluten-free prior to testing will likely result in false-negative outcomes.
5. Fierce competition within the sugar substitute market.  One of the most common questions I get from my clients – especially parents of young children – is “What about sugar substitutes? Are they better than sugar?”  My answer is always… “It depends!”  (A cop-out, I know!)  What I explain is that there was a great deal of research that went into determining the safety of each sugar substitute on the market.  However, this does not negate the fact that we are all individuals with a unique tolerance to foods and food-based additives.  There are some people who absolutely have negative responses (ie. headaches, stomach upset, nausea) from certain sugar substitutes and therefore should avoid the offending substance.  The bottom line when it comes to sugar substitutes: use any substitute in moderation and stop use if you suspect an individual sensitivity to a particular substitute.

I work with families… parents and their children who are struggling to eat better in a society full of tempting junk food.  It is tough.  Increasingly, I see children and teens who are losing the battle against the trappings of easy processed food.  The result?  Early signs of heart disease… particularly evidenced by abnormal blood cholesterol and triglycerides.

MYTH BUSTER:  A child does not need to be overweight and sedentary to have abnormal blood lipids.

Here’s my suggestion:  if you child DOES NOT consume a regular diet of 4 – 5 cups of fruits and vegetables per day and get at least 3 servings of high-fiber grains (“high fiber” = at least 3 gm fiber per serving)… and/or if your child DOES consume processed foods (chips, fries, sweets, etc) and fatty forms of animal foods (ie. 80/20 ground beef, dark meat chicken with the skin, whole fat dairy) on a regular basis… then it would be a great idea to get their lipids screened.

What to look for?  The National Cholesterol Education Program classification of cholesterol levels in children and adolescents are as follows:

Acceptable:  Total Cholesterol less than 170 mg/dL and LDL Cholesterol less than 110 mg/dL

Borderline: Total Cholesterol 170-199 mg/dL and LDL Cholesterol 110 – 129 mg/dL

High:  Total Cholesterol greater than 200 mg/dL and LDL Cholesterol greater than 130 mg/dL

Next time you take your child to a routine medical check up… PLEASE request a lipid panel!

One such piece of research released this month in the American Journal of Public Health (February 2010, Vol 100, No. 2 | American Journal of Public Health 334-340 © 2010) has shed light on the link between childhood obesity and the exposure to TV food commercials.

In this particular study, it was the exposure to and influence of TV commercial content, not the “couch potato” (sedentary activity) effect of watching TV, that was a significant influence on the increase in BMI over time.  How can TV food commercials impact childhood obesity in such a profound way?

Researchers believe that the TV advertising had the significant effect of influencing food preferences – especially among the younger (0-6 year old) children in the study.  It was concluded that the more TV commercials (for sweetened cereals, junk food and fast food chains) viewed, the more likely the child will want to try the food.  And we all know what happens once a child tries a colorful, sweet or highly palatable salty-crunchy food …

“… much of the food we’re eating–this trifecta of fat, sugar, and salt–stimulates us.  And we now see from the science–this highly palatable food is excessively activating the neural circuitry of our brains.  We now know… the reason we keep on eating is because of this sustained stimulation.” Dr. David Kessler, pediatrician, former FDA commissioner, former dean of the Yale & UCSF medical schools, author of The End of Overeating: Why a chocolate chip cookie has such power over us- Fat, Sugar, Salt and the Brain

… they always want more.

1) Prioritize – It is often overwhelming for families to take all factors into consideration at once. I encourage families to break down the processed food world into smaller pieces.  For example, a family may decide to take a week to track sugar consumption and become aware of all of the hidden sources.  Alternatively, a family could make it a goal to purchase only packaged foods with five or less ingredients…ingredients that are known and identifiable.  Perhaps the family’s weak spot is in the  area of caloric beverages like juice drinks, sport waters, and flavored coffee beverages – this may be a good place to start!

2) Learn the Label – Although it is still a very flawed tool, the food label can provide us with some valuable information.  Go to http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/ucm078889.htm to learn more about the important aspects of the label.  Another up-and-coming resource can be found at www.nuval.com.  NuVal, developed by Dr. David Katz, is a food scoring system that may be coming to a grocery store near you in the future.

3) Involve the entire family – The dialogue in the grocery store could go something like this… “OK kids, there are over 100 cereals on this isle – let’s see if we can find one with more than 3 grams of fiber, less than 12 grams of sugar, and no artificial colors per serving… ready – set – go!”

4) Teach awareness – Let your children know that there’s a reason why their “favorite food” comes out of a brightly colored package and is promoted by a fun cartoon character, a spin-off TV show and an exciting game-oriented website! Help your children look beyond the gimmick to the true value of a food.

5) Take a deep breath and release the guilt – It is not uncommon for me to see tears of frustration and guilt coming out of a mother’s eyes when she is faced with the reality that the health of her children has been adversely affected by the food choices that the family has been making.  This is a normal part of change – grieving for the mistakes made in the past and doing the hard work of turning in a new direction.  I urge families to take time to mentally and emotionally “wrap their head around” the WHY of making nutrition and activity changes in their lives and then envision the resulting improvement in health and vitality for life.  Take a break – even if it is a few minutes per day to visualize the outcome and breathe deep – knowing that change takes time and focus!

Let us know how an IMAGEplus+ Dietitian-Coach can help your family today!

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Have a GREAT HEALTHY COFFEE DAY!

I could not agree more! That is the reason why I am passionate about sitting down across the kitchen table with parents and their children to help them all bring a mindful presence back into their eating!