For Goodness Sake, What’s In My Food?

SeasonalfoodYour Healthy Structure

by Vicki Steine, LCSW

I recently had a friend ask me what vitamins or supplements he should take. He had gone to the local nutrition store and gotten overwhelmed and confused. He left without making a purchase! Then he emailed me looking for a book on the A to Z’s of vitamins.

I don’t have such a book but the conversation started me thinking. (Always a scary thing)!

There is a lot of information “out there” about vitamins, supplements, and what food choices we should make. It’s very confusing and can be overwhelming.

I thought if my friend was interested in what vitamins to take and what they do, other people would be too. So, I’m starting a series on the A-Z of vitamins and supplements. If you have any specific questions, please email me so I can do the research and share the information with everyone.

Today, I just want to cover the difference between a micro-nutrient and a macro-nutrient.

Macro-nutrients are proteins, fats, carbohydrates. These are the food categories that are body uses in large amounts.

Micro-nutrients are vitamins and minerals. Very important but needed in smaller doses.

Please email me with questions at vicki@yourhealthystructure.com.

Recipe for the week: Jodi is my sister and a terrific cook. She is going to be joining me on this blog as a guest writer from time to time. Be on the lookout for her delicious sense of humor and wonderful recipes!

Jodi’s Salmon

Ingredients

Juice from one lime
Salmon filet
1/4 cup of honey (or less if smaller piece of fish)
1 tablespoon fresh, chopped ginger
Crushed red pepper

Directions

Squeeze juice of 1 lime over salmon fillet
Heat honey at low temp until thinned and brush on the salmon
Sprinkle fresh chopped ginger
Sprinkle crushed red pepper to taste

Grill and enjoy!

Vicki Steine, LCSW
Licensed Clinical Social Worker
DSc. Candidate  of Holistic Nutrition, Hawthorn University
www.yourhealthystructure.com

You Have Two Brains

You Have Two Brains

I bet you didn’t know you had two brains! One is in your skull and the other is your digestive system. That’s right, your gut or Enteric Nervous System is also known fondly as your second brain because if the vagus nerve that connects your brain and digestive system is cut, your digestive system operates just fine on its own.

Your gut is a very busy and important place. It:

  • *Houses your immune system and keeps you well (70% of your immune system to be exact)
  • *Runs your metabolism
  • *Makes vitamins
  • *Communicates with every cell in your body
  • *Brings nutrients to each cell of your body

Fact: Did you know that, according to the CDC, colon cancer is the second leading cause of cancer in men and women in the United States?

There are many steps you can take to protect your gut and overall health.

The types of food you eat have a huge impact on your digestive health. At this time of year, we tend to indulge a little more with food. We eat more sweets, more rich meals and drink more alcohol. We often find ourselves feeling tired, overwhelmed, and too full.

Treat yourself well by taking a few simple steps to insure good colon health.

  1. Eat fresh, whole foods.
  2. Plan ahead, especially when going to parties this season. Check menu’s, ask hosts what they plan to serve and don’t be afraid or embarrassed to bring your own food. I’ve been doing this for years. No one minds. I can eat with everyone else and enjoy myself. Most importantly, I never feel deprived.
  3. Eat small, frequent meals.
  4. Eat when you are hungry. Stop when you are full.
  5. Eat mindfully. Chew your food. Enjoy the flavors. Chewing helps break down food, aiding digestion, gives our brain (the one in your skull) time to register we are full so we don’t over eat and sends blood to the brain (always a good thing)!
  6. Eat local foods in season.
  7. Eat organic when possible.
  8. Eat fruits and veggies, tons of them! They are full of fiber to help keep things moving properly through your digestive tract. They also contain vitamins, minerals and phytochemicals to support your overall health.
  9. Eat high quality protein. That means organic meats, grass fed beef and wild caught fish. By the way, a recent study did a meta-analysis on fish and discovered that studies show that people who eat fish can decrease their risk of colon cancer by 12%.
  10. Eat high fiber foods-whole grains, legumes, vegetables and fruit.
  11. Drink lots of water

Taken from Digestive Wellness by Liz Lipski, PhD.

And last but not least, be sure to get a colonoscopy every five years beginning when you are 50 years old. if you have a family history of colon cancer or polyps, check with your doctor about getting screened earlier than 50 years old. My father has a history of polyps so I began getting screened in my mid-forties and yes, because of the family history, insurance covered it. Colonoscopies are easy, painless procedures that can give you peace of mind and continued good health.

To Your On-Going Good Health!
Vicki
If you’d like help getting started on a path to healthy choices contact me at vicki@yourhealthystructure.com.

References:

  • http://www.cdc.gov/cancer/colorectal/statistics/
  • Lipski, L., PhD. (2012). Digestive Wellness, McGraw-Hill
  • Logan, A., N.D., FRSH (2006). The Brain Diet. Nashville, Tennessee, Cumberland House Publishing.
  • Wu, S., J. Liang, et al. (2011). “Fish consumption and the risk of gastric cancer: systematic review and meta-analysis.” BMC Cancer 11: 26.

Vicki Steine, LCSW
DSc student, Holistic Nutrition, Hawthorn University
YourHealthyStructure.Com
ParkaireConsultants.Com

Removing Sugar From Your Diet

Removing this one thing from your diet can help you lose weight

Did you know that sugar is everywhere in your diet? It’s not just in candy anymore. If you check out your labels, you’ll see that it’s in salad dressing, pizza, soup and even in your bread!

What the heck is going on? Basically, the perfect storm that has created a health crisis.

Many years ago, a researcher named Ancel Keyes looked at heart disease in many different countries. His study was called the 22 Country Study. The end result was that he concluded that fat was the reason that people were getting heart disease. This one study spawned 30 years of medicine preaching no/low fat diets.

The problem is he may have been wrong.

What manufacturers discovered was that low fat food tastes terrible. So they learned that if they added sugar, it was tasty enough that people would buy it. Unfortunately, what we are now learning is that sugar gets converted to fat, so those high doses of sugar we’re eating is what is making us fat.

We all know being overweight is the precursor to diabetes, heart disease and stroke. It also causes inflammation which is the precursor for all other disease including arthritis, cancer, and other dreaded illness.

Consider that at the turn of the last century, people ate about 25 pounds of sugar a year. Today, we consume 151 pounds a year!

The American Heart Association has created a guideline for how much extra sugar we should have in our diets. Women should have 100 grams per day and men 150. One gram is four teaspoons. One gram is also 4 calories.

One regular coke has 39 grams of sugar. If you divide that by 4, you get 9.75 teaspoons of sugar. 39 grams x16=156 calories from sugar. Guess what? The can states there are a total of 140 calories per can. It is simply liquid sugar. Same with juices and caffeine loaded soft drinks and ice tea. Next time you’re at the store, check it out.

Another problem with sugar sweetened beverages is that we don’t compensate for the calories. If you know you are going to have a big celebratory dinner you may cut back during the day because you want to “save up” your calories. Studies have shown that we don’t do that when we are drinking our sugar. The pounds can easily creep up over a year when we consume those extra calories.

If you want to painlessly lose some weight over the year, stop drinking sugar sweetened beverages. Not just soft drinks but juice, ice tea, etc. If you really love juice, I suggest cutting it in half with water, to cut down on the sugar.

Sugar from natural sources like fruit are fine because they contain fiber to slow down the metabolism and they have vitamins and minerals that your body needs. These other processed foods do not.

If you can think of sugar as a treat and not something to be consumed every day all day long, you will find the pounds pouring off!

If you’d like help in giving up sugar, a difficult task, for sure, email me at Vicki@yourhealthystructure.com so we can set up a free consult.

Vicki Steine, LCSW
DSc student, Holistic Nutrition, Hawthorn University
YourHealthyStructure.Com
ParkaireConsultants.Com

Charlotte Janis, M.Ed., NCC to teach at Gainesville State College

Charlotte Janis, M.Ed., NCC, Career Counselor/Job Lead Developer, and Career Services Director at Parkaire Consultants has accepted a contract to teach “Career Transitioning” to Seniors in the “Human Services Delivery and Administration Program” at Gainesville State College, Oakwood campus. She will teach students transitioning from college to the work of work every other Friday from September 2012 – April 2013. Charlotte will meet with students as a group and individually to cover topics related to assessing strengths and transferable skills, interests, abilities, accomplishments; to resume development, cover letters, reference sheets, job search methods, networking and interviewing strategies, investigating career options, developing a career plan and creating a professional persona.

Charlotte has been on staff at Parkaire for over three years, providing career counseling and job lead development to young adults, adolescents, and adults with various neurological disorders including ADD/ADHD, Learning differences, individual on the Autism Spectrum including Asperger’s, Tourette’s, OCD, anxiety/depression, mood disorders. Charlotte also works with individuals with physical disabilities and older adults.

Pace-It Workshop by Gayle Born, M.Ed.

Parkaire Consultants’ Gayle F. Born, M.Ed. would like to announce that the Pace-It Program will be offered this July 20, 2012 and August 2, 2012 both days from 10AM -2:30PM.

The Pace-It Notebook System is an easy and complete set of steps to be successful in school. The Pace-It Notebook Organizer System allow the student to easily file and retrieve all school papers and materials. Students will be able to instantly access all worksheets, handouts, project descriptions, assignments or packets. It is a filing and retrieval system that works and is student friendly!

Register for this workshop by contacting Gayle Born at 770-578-1519 or email her at staff@parkaireconsultants.com.

For more information go to its webpage here.

The workshops will be held at Parkaire consultants, Inc. main offices at:
4939 Lower Roswell Road
Building C, Suite 201
Marietta, GA 30068

Please feel free to refer any of your clients that may have a need for this program to Judy Anderson, at judimerle1 @juno.com so that she may contact them for registration.

Flying Solo Workshop by Diane Quintana, CPO

Parkaire Consultant’s Diane N. Quintana, CPO, CPO-CD and her colleague Jonda Beattie are presenting a new workshop entitled the “Flying Solo Workshop”. This hour long workshop will be held this July 20th beginning at 10 AM. This workshop is intended for both the young adults that are in the process of leaving home and their parents who want them not to fail.

The Flying Solo Workshop covers how to set up your first home and all of the issues that come from this decision. Diane Quintana and Jonda Beattie will discuss practical matters like managing your move and dealing with landlords and housemates. They will also review how to set up a budget, keep up with paperwork, and time management strategies.

The company Space Makers of America is graciously hosting this workshop at their store in Alpharetta. Space Makers of America also has ideas on maximizing storage in small areas.

Register for this workshop by contacting Diane Quintana at 404-250-0321 or email her at diane@dnqsolutions.com

For more information go to Diane’s website here.

For directions to Space Makers of America go to their website here.

Flying Solo Workshop
July 20, 2012
10:00 am – 11:00 am
SpaceMakers of America
11415 Old Roswell Road Suite 300
Alpharetta, GA 30009
Cost: $25.00 Parents, bring your son or daughter with you at no extra charge!

“I know what to do!” First in a series by Vicki Steine, LCSW

Photo of Vicki Steine, LCSWby Vicki Steine, LCSW

“I know what to do!” I hear this often when I am talking casually to people about things like good nutrition, getting enough sleep and exercise. The conversation starts with someone asking me a question and we start talking about healthy lifestyles. Suddenly, the person says, often with some frustration, “I know what to do, I just don’t do it…” They are stuck.

My next few articles are going to be about how to get unstuck.

I think most of us simply get overwhelmed when we try to change too much at once. Does that sound like you? You set these big, lofty goals, get really excited about them and then, after a week or two they just, well, fizzle out. Sometimes the goal totally drops off your radar, as if you forgot that you set the goal in the first place and you just stop.

For example, you decide you are not going to eat chocolate chip cookies any more. You’ve been eating too many at night, so you’re just going to stop. You don’t buy any, there are none in the house. But then, your roommate, partner or spouse kindly notices that you are out of chocolate chip cookies and picks some up for you at the store! We wouldn’t want to hurt their feelings, right? So you just go ahead and eat them. And then, you forget about the goal. The next time you’re at the store, you buy the cookies! Sound familiar?

Change only happens if the pain of doing nothing is greater than doing something. Maybe you really didn’t want to give up those cookies, you just thought it would be a good idea. That’s why it didn’t take much to push you back into your old behavior.

For this week, pick one thing that you want to change. It can be getting more sleep, getting more exercise, adding in more healthy foods, taking out an unhealthy food choice. Be sure whatever you pick is truly causing you some grief.

Draw a line down the center of a piece of paper. On one side, write: Advantage. On the other side, write: Disadvantage. Brainstorm all the reasons it is to your advantage to give up or to your disadvantage not give up the thing you have chosen to change. If you can’t come up with a lot of good reasons, it may not be the right thing to try and change right now. Pick something else.

Change cannot occur without commitment!

If you need help deciding how to take this first step I am available for individual sessions 1:1, by phone or skype.
To your good health!

Vicki Steine, LCSW
DSc student, Holistic Nutrition, Hawthorn University
YourHealthyStructure.Com
PaarkaireConsultants.Com

Patty Crawford, Ph.D.

Patty Crawford, Ph.D. has joined the Parkaire clinical team as an Educational Consultant.  Dr. Crawford earned her doctorate from the University of Virginia in special education and has more than 20 years of teaching experience working with children and young adults with disabilities.  Her experience includes working with individuals who have Learning Disabilities (LD), Behavior Disorders (BD), Autism (AU), Mood Disorder, Anxiety Disorder (GAD), Obsessive Compulsive Disorder (OCD), and Tourette’s syndrome (TS). She will be working at Parkaire as a Behavior Specialist, Learning Coach, IEP Consultant, and Autism Specialist. Dr. Crawford specializes in designing and implementing Functional Behavior Assessments (FBA) and Behavior Intervention Plans (BIP) and is available to work with parents to develop behavior plans in the home.  She will also be providing Cognitive Behavior Intervention for Tics (CBIT) for individuals with vocal and/or motor tics.

Are You Unknowingly Adding These Empty Calories to Your Family’s Diet?

  by Vicki Steine, LCSW

Eating a whole foods diet is important for all of us, but particularly important for children and adults who are struggling with issues like ADD, Autism, Learning Disabilities and Tourette syndrome.  Supporting one’s body with good nutrition is key to helping our brains function optimally.

 

Does this sound like real food to you?

  • Natural Oil blend (soybeans, palm fruit, extra virgin olive oil, flaxseed, and canola), water, whey, salt, natural and artificial flavor, sorbitan esther of vegetable fatty acids, soy lecithin, Vitamin E, Vitamin A, Vitamin D, B6, B12, lactic acid, beta carotene for color, potassium sorbate, TBHQ, EDTA.

This list of ingredients is off a tub of margarine found at your local grocer.

 

How does this sound? 

  • Sweet cream; salt.

This is the label from butter.

Which would you prefer to serve to your family?

 

Consider the details:

Margarine

  • Calories: These range from 30 calories per tablespoon to 50 calories.
  • Margarine is often made up of a blend of various fats.
  • Some products add flax seed to increase Omega 3’s but margarine is primarily an Omega 6 oil. We tend to eat too many Omega 6’s without the proper balance of Omega 3’s.
  • Some products use canola oil, which can be genetically modified and should probably be avoided.
  • Some products have hydrolyzed oil or trans-fats, which should absolutely be avoided.
  • One product I found had zero fat in it.  How can a fat not have any fat in it?
  • Margarine has some nutrients added in like Vitamin E and A.
  • Margarine gets its color from a natural source, beta-carotene.   What color was it before?  Why does it need color added?  Have you ever thought about the manufacturing process of margarine?  Can “real” food be “manufactured”?

Butter

  • Calories: 100.
  • Butter is 100% saturated fat.
  • It is a good, natural blend of Omega 6 and Omega 3.
  • It contains 12-15% short and medium chain fatty acids.  These are different than long chain fatty acids, found in other animal saturated fats and margarine, because they get absorbed directly from the small intestine to the liver and are converted into quick energy.   These fatty acids also have antimicrobial and immune supporting properties.
  • Butter has Vitamin A, D, E and K, all fat soluble vitamins that our bodies need.
  • Butter also contains trace minerals like manganese, zinc, chromium, selenium and iodine.  All these minerals are important in supporting our endocrine system.
  • Butter has a rich, satisfying taste.
  • Butter gets its beautiful golden color from the nutrients in the grass the cow has eaten.

Note:  Please keep in mind that many of the benefits of butter listed above are from organic, grass-fed butter which you can find in stores like Whole Foods.

Treat your family to whole, nutrient-dense foods as much as you can.  I hope that you will add butter to your grocery list.  It tastes yummy and will provide your family with healthy fats, vitamins and minerals!

To Your Good Health!

Vicki Steine, LCSW

DSc student, Holistic Nutrition, Hawthorn University

 

 

Reference:

Fallon, S. E., M., PhD. (2001). Nourishing Tradition (Revised Second ed.). Washington, D.C.: NewTrends Publishing, Inc.

2012 ADHD Coaches Organization Conference

This year’s ADHD Coaches Organization conference will be held in Atlanta, GA at the Crown Plaza Ravinia hotel near Perimeter Mall. The conference, which will be held on March 23 – 25, will celebrate the rapid expansion of the ADHD Coaching profession. In 27 creative workshops over two days, attendees will participate in stimulating presentations and learn about new, emerging client and niche opportunities for business building. Non-traditional business growth opportunities will be explored for their value and viability as emerging business markets.

Sherry and Dan Pruitt will be giving a speech titled “So You Expect Them To Leave Home? Transition Pitfalls to Independence” on Sunday. Click here for more detailed information.