So my Dad sent me this article from Yahoo! News.  A recent research study shows that women who have a normal perception of body image based on psychological screening tests still have brain scans that reveal they are concerned about getting fat.  In fact their brain scans are similar to women with full blown eating disorders.  On the other hand, the brain scans of men showed no indication that they were concerned about body image.

What's the difference between the sexes?  Social pressure.  Women spend so much time fretting about their physical appearance because we are expected to look a certain way.  What a waste of energy and time that could be spent in more productive and worthwhile pursuits!

So ladies, next time you have an obsessive body thought come in to your mind, here are some alternative thinking patterns that may help you get on a healthier track:
1.) I'm not entertaining this thought, I have more important things to think about, like (fill in the blank).
2.) Rather than obsessing about how much I weigh, I'm going to focus on doing positive things for my body like giving it nourishing food when it's hungry, sleep when it's tired, a hot bath when it's sore, and exercise when it's sluggish.
3.) Instead of berating myself, I'm going to list 2 positive things my body has done for me today (then list them).

I know this sounds awfully cheezy, but we have got to stop this body hating obsession.  Negative body thoughts do nothing to improve our appearance, physical health, or emotional well-being.  But learning to speak to ourselves in a positive, loving, and healthy way can improve all of those things.  And it's just one positive thought at a time.

If you feel consumed about body fearing and body hating thoughts, you may want to think about getting some support.  I have a list of resources.  To get you started, my friend and colleague Deb Schachter has an upcoming workshop to help you improve your body image on May 8th.  Contact her for details!

Your dietitian in Cambridge, 
Marci

A recent randomized clinical control trial of using yoga in the treatment of eating disorders appeared in the April issue of the Journal of Adolescent Health.  The study compared traditional treatment at an outpatient eating disorder center as compared to individual yoga plus standard care.  After 8 weeks, those in the experimental group showed lower Eating Disorder Examination scores and reduced food preoccupation following the yoga sessions.  Results show yoga as a promising adjunct therapy to eating disorder treatment.

A few reasons I think yoga is great:
*Teaches you to remain in the "present moment"- a skill that is greatly needed in our busy world and an essential component for anyone looking to change their food habits or relationship with food.  Learning how to be more present in your body allows you to listen to your body's hunger and fullness cueing.
*Helps you maintain posture and flexibility with age.
*Improves balance which helps to prevent falls.
*A great way to destress

Interested in using meditation to de-stress but don't have the means or desire to go to a yoga class?  Try this 10-minute self-guided mediation at your desk!

Your neighborhood nutritionist in Cambridge,
Marci

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but might not be. And the highly marketed Dannon Light & Fit Yogurt is another great example.

I know what you're thinking, it's fat-free yogurt, it must be healthy!  Well, I'm not saying that it's devoid of any nutritional benefits.  It contains 15% of your daily calcium and vitamin D needs which isn't bad for bone health.

The problem is that this is a marketing ploy for weight loss.  But if you are snacking on Light & Fit Yogurt, with the hopes of looking like Heidi Klum, you may find yourself more frustrated than physically satisfied.  Let me explain.

The yogurt contains 80 calories, with the majority of those calories coming from carbohydrate.  That means you'll likely be satisfied for about 30 minutes since simple carbohydrates are metabolized very quickly. I've met with many people who are trying to lose weight but feel hungry constantly!  When I ask about their snacking habits, they list things like fat-free yogurt and fruit (both simple carbs that do not have the satiating power of protein and fat).

A nutritious snack that keeps you satisifed for longer needs to contain more than just carbohydrates.  So balancing out that yogurt with a handful of nuts is a great way to add healthy fats, protein, and fiber.

Also, low calorie yogurts often contain artificial sweeteners like aspartame and sucralose.  While the FDA has declared them as safe, they can actually cause a fair amount of stomach upset (think gas and gurgling).  Additionally, artificial sweeteners tend to exacerbate sweet cravings because they are so much sweeter than real sugar.  So my recommendation is to avoid them.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.

Are you in a breakfast food rut?  A lot of my clients that I meet with for nutritional counseling feel bored about their food choices but also want easy meals that are quick and healthy.  One of my breakfast favorites is an Amy's Breakfast Burrito.  In a couple of minutes you have a warm breakfast option that is both nutritious and oh so satisfying.  She makes her burritos with a whole grain tortilla and fills it with tofu, potatoes, beans, and veggies.  Pair that with some fresh fruit or orange juice and you have a balanced breakfast that is a nice alternative to cereal or toast. Plus it's a bit higher in protein and fat to help you stay satisfied longer.

Check out her website for other quick meal ideas.  

Do you have any other breakfast favorites?  Please share!

Interested in nutrition counseling?  I'm located in Harvard Square.  Give me a call! 617-834-7336.

Save the date!  A fabulous food documentary, Food Inc will air on PBS April 21st.

It changed the way I think, buy, and prepare my food. 

Below is a summary from the PBS website, but click here for the full article.

In Food, Inc., filmmaker Robert Kenner lifts the veil on our nation's food industry, exposing the highly mechanized underbelly that's been hidden from the American consumer with the consent of our government's regulatory agencies, USDA and FDA. Our nation's food supply is now controlled by a handful of corporations that often put profit ahead of consumer health, the livelihood of the American farmer, the safety of workers and our own environment. We have bigger-breasted chickens, the perfect pork chop, insecticide-resistant soybean seeds, even tomatoes that won't go bad, but we also have new strains of E. coli — the harmful bacteria that causes illness for an estimated 73,000 Americans annually. We are riddled with widespread obesity, particularly among children, and an epidemic level of diabetes among adults.

I find immense joy in sharing my client's successes (click on the Tag "Client Spotlights" for more inspiring stories).  Here's another spotlight that gives me goosebumps.  Check out J's story of learning to surrender control and find peace with food.

Recently, I've caught myself at random times having an unfamiliar feeling: I'm no longer controlled by food; I enjoy it and the nourishment it provides.

When I went to see Marci a few months ago, I could only say these words in the abstract and imagine what it would feel like to really mean them. At the time, I had a whole repertoire of strategies to prevent myself from gaining weight, among them eating Slim Fast bars with a few real foods thrown in around them. I was afraid to eat anything else, but would catch myself binging once my hunger reached an uncontrollable level. This was my secret burden; I carried it everywhere like an old jacket that no longer fits. It was having an enormous impact on my daily life, energy level, and well being (besides not being effective in weight loss), and by the time I saw Marci I was really ready for change: The jacket had to come off.

The first thing I had to do, and the most difficult step of all, was to surrender my logic and trust in a new way of thinking about food. Eating three times a day seemed impossible, and I was afraid of gaining more weight. Nevertheless, I stuck with the program and eventually became comfortable with it. Then, I noticed little changes: I wasn't thinking about food all day long. I had the energy to go to the gym, work better, and socialize more. Even if I couldn't trust myself with food at that moment, I could trust Marci, and this got me through.

Weeks later, I did lose a few pounds. But this seemed minimal compared to the freedom I felt for the very first time in my life. It was like a new beginning. Grocery shopping was enjoyable, and the world of food looked more manageable. Although I still struggle with emotional eating, I have come farther than I ever thought was possible -- and know that, with help, others can do the same.

Finding a healthy relationship with food is a journey.  And finding supports along the way is crucial.  If you find that you are struggling more than you'd like with food- considering enlisting support from family, friends, or a professional you feel you can trust.  I'm happy to provide you with a list of referral sources for therapy or talk to you about nutrition therapy if you feel it may be helpful to you or someone you love.

Your nutrition therapist in Cambridge,
Marci

So I am a chocolate LOVER. And I was intrigued by an article introducing a new product- Le Whif.  It's an inhalable, calorie-free chocolate.  It was developed by a Harvard professor (the same guy who brought you breathable insulin).  Here's a short article and interview with the product developer.

Le Whif is already being sold in France and Japan.  But what do you think?  If it was available in the US, would you buy it?  Do you think it would help tame your chocolate cravings?  Does it have the potential to heighten cravings?  What about causing chocolate binges when the calorie-free version isn't quite satisfying your sweet tooth (I'm thinking back to the Snackwell's binges from a decade ago).

I have to admit, I'm a total skeptic.  I can't imagine taking a puff of chocolate tasting air would fix my need for chocolate.  I get total satisfaction from taking a bite out of some high quality chocolate (no Hershey's for me!) and savoring it.

I'd love to hear your thoughts. :)

Sorry for my delay in blog posts!  Not only have I been busy at work, but I had the misfortune of acquiring some sort of terrible stomach virus.  Fortunately, I felt well enough to speak at the WECAN event at Harvard this afternoon on the topic of "Becoming Your Own Nutrition Expert."  

One of the attendees was curious to know about natural, nutrition based remedies.  And I had a great recommendation based on my recent stomach upset.   It is the perfect "natural" antidote to a queezy stomach.  It's called a Ginger Steamer from Crema Cafe' in Harvard Square. They use a ginger broth and add fresh lime juice and honey.  Not only is it delicious, but totally warm and soothing. If you are on the verge of getting sick, have a bit of an upset tummy, or just want a feel good kind of drink- I highly recommend it!

Here's some reliable information from WebMD on ginger as an anti-nausea remedy.

I have always been frustrated by Oprah's need to drag the entire United States on her latest diets, weight gains and losses.  But this article gives me hope hat she may finally be "getting it."  I'm grateful for her sharing a brief interview with author Geneen Roth.  Please check it out.  

Geneen is the author of multiple books on the topic of eating disorders, emotional eating, and binge eating.  Her latest book "Women, Food, and God" is next up on my reading queue.  The book's basic premise: how you eat reflects your fundamental beliefs.  It's the process of understanding and redefining those beliefs that allows you to permanently change your relationship with food.

At the risk of sounding terribly cliche' this book is certainly "food for thought."

For any of you ladies out there, you may be interested in attending Harvard's WECAN event on Saturday, March 27th.  WECAN stands for Women's Empowerment Convention & Network.

Event details are listed here.

I'll be giving a workshop on "How to Become Your Own Nutrition Expert & Love Food Too!" I'll be raffling off a free nutrition session.  There will also be a ton of other great speakers, workshops, and free giveaways. Hope to see you there!

Marci