I'd be willing to bet that a fair number of you are already thinking about some health-related resolutions you'd like to make for the new year.  I have some pretty strong feelings about goal setting as it relates to weight, diet, and exercise.  But before I share my own thoughts, I'd encourage you to first take a few days to think through your past experiences and check out this article from CBS entitled "How to Stick to New Year's Resolutions."

Here are a few things to consider:
*What did you accomplish last year that was a positive improvement upon the year before.  What elements made it successful for you?

*What did you hope to accomplish but weren't able to? What do you think contributed to your inability to meet your goal?

*Have you been setting some of the same goals for the past few years? If yes, what purpose is that goal serving for you? Is it helpful? Is it motivating? Would it be more productive to modify or re-shape your goal?

Take some time to journal your thoughts and feeling about your past year, the coming year, and what you'd like to see happen.  And I'll provide you with some helpful guidelines to help you get there.

Your neighborhood dietitian in Cambridge,
Marci

As a dietitian who works in the field of eating disorders, I am a member of MEDA (Multi-Service Eating Disorder Association).  MEDA is a phenomal resource for clinicians, family members, and individuals struggling with eating and body issues.  I recently received an awesome handout from Amy Armstrong, who is the clinical director at MEDA.

The handout is designed specifically for individuals and family members of individuals with an eating disorder.  But I think the holiday tips are helpful for anybody.  Enjoy and happy holidays!

ADVICE FOR FAMILY AND FRIENDS

For individuals struggling with an eating disorder, the holidays can evoke feelings of uncertainty and anxiety. Although the media promotes holidays as a time of celebration, for someone with an eating disorder the holidays can be a reminder of an ongoing struggle to make peace with food. Providing support during the season and ensuring that the home is a place where she/he will not be judged is essential to the healing process. Here are some
helpful tips as to how to create a positive environment.

• When friends and/or family have not seen each other in a long time, they may be tempted to comment on changes in weight or appearance. Be a friend and help dissolve conversations or comments about food, weight, or overall appearance. You will be creating a more positive atmosphere for people to enjoy each other’s company and to remember the experience as a wonderful time.
• Perhaps sitting down to one meal as a family would help someone struggling with an eating disorder feel more comfortable, instead of “grazing” on food throughout the day. Do not forget to discuss these options with your family and welcome all input.
• Try to avoid emotionally charged discussions before or during mealtimes. The energy of a charged discussion can lead to feelings of anxiety. Often holidays are the only times people are able to catch up on experiences, political issues, sports, etc., but it is helpful to try and limit these types of electric conversations for after meals.
• Indulging is a natural part of the holiday season. People eat foods they normally wouldn’t eat and often they end the day feeling very full and sometimes very regretful. For some people it is common to make comments like, “I feel so fat” or “I shouldn’t have eaten that much.” These comments can have a devastating effect on someone struggling with an eating disorder. Do not support or encourage these types of remarks.
• Try to be a good role model for your loved one with an eating disorder. It is important for your loved one to witness your healthy eating as a way to connect with her/his feelings and priorities. Remember, eating disorders are about emotions and not about food.
• It is not uncommon for eating disorder symptoms to increase during the holiday season. Try to avoid getting into power struggles over food and do not ever force someone to eat. Be positive and maintain a healthy, nonjudgmental attitude toward her behavior.
• If your loved one is withdrawn or isolating herself/himself from mealtime and other holiday activities, gently try to bring her/him into discussions or activities. If she/he rejects your efforts, do not take it personally and try to understand this behavior as part of her/his eating disorder. Always remember to take care of your own needs and to enjoy yourself, your family, and your friends.
• Attempt to spend time connecting with your loved one struggling with an eating disorder in non-food related ways. Set time aside to take part in an activity of her/his choosing. Taking walks, playing games, or watching a movie together can help decrease anxiety by taking the focus off food and eating.
• Do not forget to communicate with concerned members of the household. What feelings are emerging? Do they feel that they are handling the situation well? Seeking support and learning how to communicate feelings in a positive way is essential to understanding your role in the process of the recovery.

Information compiled by MEDA, Inc. 2002
www.medainc.org

This recipe is great for so many reasons:
1.) It tastes delicious
2.) It's a great source of whole grains, fiber, and plant-based phytochemicals
3.) It makes great leftovers
4.) It's easy
5.) It's gluten-free and vegan

Don't be intimidated by the long list of ingredients.  It's all basic stuff you probably already have (or might want to think about having!) in your pantry.

Dressing Ingredients: Combine in a large bowl, whisk together well.
3 T extra-virgin olive oil
3 T canola oil
3 T balsamic vinegar (or any other vinegar you have on hand, probably not white though)
2 tsp honey or agave
1/4 tsp kosher salt
1/4 tsp red pepper flakes (more if you like spice!)
1 tsp Dijon mustard
1 clover garlic, minced

Salad Ingredients:
1 15 oz can black beans, drained and rinsed
1 15 oz can cannelini beans, dranied and rinsed
1 15 oz can garbanzo beans, drained and rinsed
1 1/2 cups cooked quinoa, cooled
1 cup frozen corn kernels, thawed
1 cup green bell pepper, diced
1 cup celery, chopped (I didn't use and don't think I missed it either)
3 scallions (green onion), finely chopped
2 T fresh parsley, chopped (I didn't have on hand, again it tasted great without it)

Add salad ingredients to the dressing, mix well, and chill for about an hour.  Store in the refrigerator for up to five days.  I ate my salad with corn chips and some fruit.  Delicious!

I know, I know. You are probably thinking that I made an error typing out the title of this blog post. Nope. Despite the fact that I am a registered dietitian, certified personal trainer, and group exercise instructor in Cambridge, MA I firmly believe that using exercise as a means to lose weight can actually be harmful. Yes, you heard me right. And I wanted to yell Hallelujah when I came across this Time article "Why Exercise Won't Make You Thin." Please take the time to read it! Then forward it along to all of your family members and friends.

Here are the basic take home points I’d like you to think about:
1. Intense bouts of calorie-burning exercise (think 60 minutes on a piece of cardio equipment or your favorite cycling class) stimulate your appetite. Consequently, most people unknowingly eat more calories than they just burned after intense exercise. If you don’t believe me, check out the research cited in the Times article under the heading “The Compensation Problem.”

I have a saying which goes “You can’t outrun your fork.” And it’s true. We can eat in 10 minutes what would take us 10 hours to burn off. I’m sorry for that- it’s simply the way we humans have evolved.

2. Replacing fat tissue with lean muscle mass does not do much to increase our metabolic rates- no matter how much your personal trainer would like you to believe otherwise. In fact, replacing 10 lbs of fat with 10 lbs of muscle leads to a paltry increase of 40 calories burned. 40 calories? That’s the equivalent of 2 Hershey’s Kisses- just 2!

3.) A butt-blasting, cardio kicking workout often creates the halo effect. How many times have you finished an intense workout, only to indulge afterwards. Hey, you burned a lot of calories after that 60 minute hill climb on the treadmill. Next thing you know, you’ve gone totally overboard at dinner…but with good intentions to “make up for it” tomorrow. It’s an endless and tireless feedback loop.

I have seen this feedback loop in full force in the work I do in eating disorders as well as working with healthy populations. Using exercise to burn calories fuels disordered eating patterns (i.e. a few extra cookies because you’ve been “good.”)

4.) Excessive exercise can lead to overly sore muscles and a feeling of heaviness that can actually lead to more hours of sedentary down time when you aren’t working out.

Please know that I am not suggesting that you stop exercising all together. Exercise provides a host of benefits:
**Enhances heart health and helps to prevent chronic disease
**Improves mental capacity and cognitive ability
**Helps regulate mood by decreasing anxiety and improving feelings of depression
**Enhances stamina
**Supports a healthy immune system
**Helps maintain muscle mass and flexibility, which is crucial for maintaining function as we age
**Improves balance and helps to prevent falls in the elderly

This is not an exhaustive list. Clearly I’m in full support of a healthy exercise program. But the research shows that the benefits of exercise can be obtained at moderate intensities for moderate amounts of time. So now that you don’t have to spend hours burning up calories at your local gym, I wonder how you could use your time more positively. Hmmm, now that’s something to think about.

I recently blogged about Ralph Lauren and the fashion industry’s constant stream of messages and images which negatively affect women’s self-esteem and feelings of self-worth. And unfortunately, the glorification of a thin body is so pervasive in our society; it’s becoming more and more difficult to question its validity. I’m currently in the middle of reading one of the most fascinating and thoughtful books on the topic “The Religion of Thinness” by Michelle Lelwica. I hope to write a brief book review when I finish it, as I feel like it’s a book every woman ought to read, regardless of her weight, feelings about her body, or her relationship with food.

But at the end of the second chapter, Lelwica cites three awesome organizations whose mission is to promote positive media messages. Check them out. 

**Mind on the Media: a national organization dedicated to “inspiring independent thinking and fostering critical analysis of media messages.” Through their “Turn Beauty Inside Out” program, they empower boys and girls to begin grassroots discussion, and sponsor events in their communities to increase awareness of the media’s influence on girls’ development.

**Girls, Women + Media Project: sponsors “I-CAN” (Involved Consumers Action Network) which offers information about consumer issues related to women and girls, and suggestions on how to take action.

**New Moon Girls: is an online community and print magazine targeted to girls ages 8-14 and designed to build positive body image and self-esteem through chatting, poetry, artwork, videos, and more. It is a phenomenal resource amidst the barrage of negative messages targeted to this vulnerable age group. Rather than telling our young women they need change, re-shape, and mold their body to some phony standard, they need to hear that they are intelligent, capable, and acceptable just as they are.

I’m currently working part-time as a dietitian/nutritionist in Somerville at a day treatment program for eating disorders called Laurel Hill Inn. As I grapple with the complex reasons that so many women (and increasingly more men) suffer from disordered eating and severe body image disturbance, I can appreciate the fact that the media is one very powerful aspect of this multi-factorial problem. I try to advocate for and promote any organization which strives counter the negative messages which permeate our society. If you know of any other positive resources or websites, please post them! 

I had the pleasure of dining on the most scrumptious sweet potatoes this past Thanksgiving.  My friend Amelia got the recipe from NPR, where they promised we'd 'love them.'  And love them we did!  They are actually vegan and a nice break from the traditional dish which is typicaly covered in lots of marshallow and brown sugar.  The trick is coconut milk.  Enjoy!

Here is the link to the recipe.

You may be a bit worried about the fat profile of coconut milk, which is actually a highly debated topic among dietitians and nutritionists.  I can assure you that an approrpriate portion (1/2-1 cup) will not be harmful to your heart health.  And you can even buy Light Coconut Milk at many shops in Cambridge including Trader Joes, Whole Foods, and even Market Basket!

So did any of you hear about the Ralph Lauren photoshopping debacle?  Poor Filippa Hamilton.  Her waist was made to look smaller than her head after some editing that went seriously wrong!  The picture, shown below, is so ludicrous.  But I think it makes for an excellent reminder that the images we see in mainstream media simply do not reflect real life. 

To add to the flames which sparked from the photoshopping nightmare- the 8 year model of Ralph Lauren, spoke out to reveal the shocking truth that she was fired from the company for being too fat to fit into their sample clothing. Ralph Lauren released a statement to the Daily News stating that Filippa is "a beautiful and healthy" woman, but their relationship ended "as a result of her inability to meet the obligations under her contract with us."  Hard to believe that 120 lbs is enough weight to get you fired.  Yikes.

So if you are as disgusted with Ralph Lauren and an industry which permeates our society with distorted ideas and images of what women ough to look like- then join the Facebook boycott of Ralph Lauren.  The creators of "America the Beautiful" (a documentary on the pressures women feel related to beauty in the States) are attempting to recruit 10,000 people to sign their petition.

As a dietitian in Cambridge, I spend most of my day working with women who suffer from eating disorders, disordred eating, and body image problems.  I'd love to see more women banding together to support a cause we could all benefit from.  Rather than obsessing about what we eat and how much we weigh- wouldn't it be great if we could contribute our intellect and energy in more productive ways?

Another produce endorsement from your friendly nutritionist in Cambridge!

So I really had to think about what product I wanted to showcase during the Christmas season.  And for anyone who knows me, knows that I like anything containing cinnamon.  So I thought I'd share with you my all time favorite herbal tea.  It's Tazo's Sweet Cinnamon Tea and I love it.  It's the perfect combination of sweetness and a little bite to keep things interesting.  I think that a cinnamon herbal tea is a perfect companion for the hectic December month for so many reasons:

1.) Herbal tea is calming and may be just the thing you need to decompress after a hectic day
2.) The cinnamon flavor is a fun holiday treat without having to fill up on extra sweets, which seem to be on overload at this time of the year
3.) A hot beverage can warm you up on a chilly day as well as keep you regular, as I mentioned in a previous post
4.) It makes for a great gift and is really enjoyable when sharing time with a friend
5.) It's easily purchased at Starbucks, Whole Foods, Shaw's or even online!

I don't always love the diet-related articles posted on the Yahoo! and MSN homepages.  But today is an exception.  MSN posted article entitled Top 10 Overrated Health Foods and I think it's worthy of a blog post.  After checking out the article, do you notice any trends or themes?  I certainly did.  Nearly every one of the overrated health foods is highly processed but with added nutrients (i.e. omega-3s, Vitamin D, fiber, etc.) pumped into the product in an attempt to make it look healthy.  What a racket!

In fact, I blogged about this back in March.  The fact is that food companies are a business and they will use the latest science "breakthroughs" to sell their product.  So stop buying highly processed foods that seem healthy because of the claims slapped across their packages.  Enjoy the non-nutritious stuff in moderation (hey, I've got to have my Oreos!) and rely on non-processed foods to form the bulk of your diet.  This will provide your body with the essential vitamins and minerals it needs and in a form that your body can actually use more effectively.

I'm off to peel my clementine....

Your neighborhood nutritionist in Cambridge. Marci

Bet you never expected to find an article on bowel health during the holidays! But let's be honest, at this time of year, most of us are thrown from our regular routines and this can affect how things are going (or not!) in the GI department.  Here are a couple of ideas:

1.) Move your body.  Evening parties and social gatherings may interrupt your exercise regimen.  Regardless of your current commitment to physical activity, you may need to shift your schedule and make an even greater effort stay physically active.  This will help your stress levels and your bowels.

2.) Don't forget to include whole fruits and vegetables at every meal.  Fruit on cereal, chili for lunch, and roasted veggies at dinner are essential to keeping things flowing as they ought to. :)  Too many baked goods and processed sweets will have you backed up in no time.

3.) Drink plenty of fluids.  Keep a water bottle with you and try to avoid caffeinated beverages.  They may give you the burst of energy you need to make it through the day but can also be dehydrating.  Hot herbal tea in the evening can be particularly helpful if you are feeling constipated.

4.) Try Magnesium.  If a healthy diet and exercise isn't doing the trick, you may want to consider 250 mg of magnesium in supplement form.  Just don't go overboard or you may find yourself racing for a bathroom at an inopportune moment.  Now that would be a bummer for your holiday shopping...

As a nutritionist in Cambridge, I refer my clients to check out Cambridge Naturals for their supplement needs.  The staff is knowledgeable and friendly and they have just about everything under the sun.

Here's to wishing you a holiday season that is nothing but smooth sailing!