The best approach is to keep it simple but defined (see December's blog). One of the best ways to achieve our goals is to either install an app on a cell phone or get an old-fashioned paper calendar and fill in the changes that you would like to make. Start by making a wish list. Then choose one easy and one more difficult goal to assign to the month. Most of us do much better if we feel a sense of accomplishment. So the apps allows you to check off your successful days and on a calendar you can choose symbols for whether you achieved your goal or not. These goals may need to be tweaked, if you are not experiencing the success you hoped for, by devoting more than one month to certain goals. The amount of time it takes to accomplish a goal doesn't matter as much as your determination to achieve it!
Not sure where to start? Contact me today for your free consultation and get one step closer to taking control of your health!
Creating goals is an effective way to make changes...and they don't have to be lofty. Small goals that are thoroughly thought through can be a great way to experience success. Try the SMART approach for a better chance for success.
S - Specific: What do you want to accomplish?
M - Measurable: How can you measure your success?
A - Achievable: Do you have what it takes to achieve this goal?
R - Relevant: Is this goal in line with my overall objective?
T - Time-bound: What is the deadline and is it realistic?
There are several free apps that can help you track your goals. Without tracking, these goals will fade into the background and eventually be forgotten. Start small and build on those successes!
HAVE A HAPPY AND SAFE HOLIDAY SEASON
and better equipped to help folks navigate the diagnostic process! While I have been guiding people through changes in diet and lifestyle for Celiac Disease/Gluten Sensitivity for the last several years, I wanted to find what else was out there to make diagnosing and follow up testing easier and affordable. I have completed the course through Dr. Tom O'Bryan and learned so much. Diagnosing Celiac Disease and Non-Celiac Gluten Sensitivity can be tricky and tests need to be interpreted; in other words, not a disease that you check for one antibody under a microscope and get a definitive answer. So going forward, I am excited to work with those that have already been diagnosed and those that have ill-health that can't be explained. As usual, a nutritional assessment will be done and the findings will steer us in the direction of diet changes and/or lab testing, whichever will get us one step closer to improving their health.
This time of year there is so much fresh produce available at a reasonable cost. But having fruits and vegetables spoil because of improper storage can be a hit to the food budget. Here is some helpful info to keep that from happening.
The USDA regulates these labels. So let's break it down so it makes sense to us.
Labels can be confusing so the best practice is to buy local when possible from a trusted source. This is a great time of year to visit the Farmers' Market and talk to your local farmers. Those who are are using sustainable farming methods are proud (and should be) of their practices and love to pass the info on!
So often we give little thought to the things that we drink. But the truth is, the things we drink can have a big impact on our health, for better or for worse. Sugary drinks, highly caffeinated drinks, over-consumption of alcohol, all can raise our risk of disease. We know water is necessary to maintain our health but sometimes we crave something with a little more taste. Herbal tea fits that bill. Not only can you customize your own blend to a taste you'll enjoy, but also you can choose herbs that are beneficial for different systems in the body. Bought in bulk, these herbs are affordable. Start small - buy small quantities until you find the ones that suit your taste buds. Then sip away during the warm months on some healthy, nutritional, herbal iced tea.
As hard as we may try to purchase quality foods, it may become confusing. Do we buy organic that has traveled thousands of miles or do we buy non-organic local? In a perfect world we would have access to local, organic foods but that is not always the case. One thing to consider is the list on ewg.com that lists the foods with the most/least pesticide exposure. You can also go to your local farmers' market and speak with the vendors about your concerns. While organic food is safer, it can lose a great deal of its nutrient value if it has traveled from afar. On the other hand, a food may be locally grown responsibly but cannot be technically considered organic due to USDA regulations. DO THE BEST YOU CAN!!!
Grocery shopping is hard enough to squeeze in without having to decipher the ingredients in the label. This should not only be an issue for those with food sensitivities but also for those who are committed to putting healthy nutrients into their bodies. For those dealing with celiac disease, alpha-gal, or diabetes, ingredients such as barley malt, pregelatinized starch, gelatin, and maltodextrin can be dangerous. These hard-to-pronounce ingredients are not only unfamiliar but inherent in highly processed foods which have been stripped of their nutrient value. Whole foods, prepared properly, will be a much healthier choice. And, you will know exactly what you've eaten!
Our bodies love water but not necessarily tap water! The Environmental Working Group has reported that there can be up to 300 chemicals and pollutants in our drinking water, including some well water. So, where do you start when considering a water filter? First, go to your water companies website and access their report for the level of contaminants in your drinking water. Once you are aware of what you are trying to filter out it can be easier.Taking your budget and volume of use into consideration, research distillation, reverse osmosis, pitchers with filters, or solid block carbon filters. All of these improve the water quality but here some cons:
Last month we talked about the effect microwave cooking can have on our health. This month I would like to address how it may or may not effect the quality of our food. Again, this is another subject that is controversial. Some claim that the loss of nutrients will occur if food is heated, microwave or otherwise. However, The Journal of the Science of Food and Agriculture in 2003 reported that broccoli "zapped" in the microwave with a little water lost up to 97 percent of its beneficial antioxidants. By comparison, steamed broccoli lost 11 percent or fewer of its antioxidants. Mineral levels remained intact. As for raw meat cooked in the microwave, this can expose us to risks of bacteria including salmonella, listeria, and E. coli. Microwaves heat unevenly and instructions on packages do not account for microwaves with different voltage, leaving portions of raw meat under cooked and containing dangerous bacteria. Given the potential danger of microwave cooking, I think we would be best served to give up "5 o'clock survival cooking." Why not treat our meals with the respect they deserve? We are great at creating seasonal traditions but not so good at daily traditions. Taking time to plan, create, and eat our meals is an invaluable tradition!
Janice Silk is a Nutrition Consultant that believes small changes can bring about big results.