3 New Year’s Resolutions to Help You Reach and Sustain Your Health Goals and Build a Better Relationship with Food and Your Body

 Written by: Morgan Farida; SLU Dietetic Intern

As we enter the new year, it is natural for us to reflect on the previous year and create goals to better ourselves in whatever way feels necessary for our own personal growth and well-being. It is common for people to create “new year’s resolutions” or daily habits to reach the goals that they set for themselves. With that being said, it is easy to assume that many of us may be reflecting on the various ways we can improve our health and wellness. However, often these resolutions can be centered around diet and weight loss, which can lead to restrictive dieting or excessive exercise. These can lead to a disordered relationship with our bodies and food, because when these fail, as restriction with food and excessive exercise tend to do, we often feel an overwhelming sense of guilt and shame. 

 

Below are just a few new year’s resolutions you can practice in 2023 that will help you reach your health and wellness goals and build a better relationship with food and your body while leaving diet culture in 2022. 

 

1. 1. Practice Intuitive Eating 

Intuitive eating is an evidence-based approach to eating that promotes developing a positive relationship with food, your body, and yourself. A study in the Journal of the Academy of Nutrition and Dietetics found that there was a positive relationship between intuitive eating and positive psychological status, higher self-esteem and body appreciation, and satisfaction with life, as well as an inverse relationship between intuitive eating and eating disorder symptomatology, body surveillance/shame, and body mass index (Carraça, Eliana V., et al., 2018). 

 

To put it simply, intuitive eating is honoring your hunger and respecting your fullness and involves listening to your body’s hunger and fullness cues and eating in response to them, without restriction or guilt. It is an intuition that every individual is born with and a practice that most individuals need to re-learn due to the disordered habits they develop as they grow. However, diet culture and the cycle of dieting make this practice very difficult for most, and like any practice, it is most effective to start slowly and work your way toward being an intuitive eater. One book I highly recommend that talks about the aspects of intuitive eating and provides an in-depth guide for navigating through reaching your intuitive eating goals is Intuitive Eating: A Revolutionary Anti-Diet Approach by registered dietitians Evelyn Tribole and Elyse Resch. 

 

2. 2. Practice intentional movement for at least 30 minutes a day 

Repeat after me: I do not need to participate in intense exercise and go to the gym every single day to reach my health and wellness goals. For some, this type of exercise is very enjoyable and realistic and is a common practice in their life. While for others this type of exercise is draining, hard to maintain, and unenjoyable. It is no secret that movement is essential for optimal overall well-being as research has proven daily movement, regardless of intensity, reduces the risk of chronic diseases and improves mental health. However, movement looks different for each and every individual, and that is completely okay. That is why it is imperative that one creates a personalized regimen that is enjoyable to them and meets their own personal needs, as opposed to following what works for someone else.  

 

Intentional movement is another important aspect of maintaining a healthy lifestyle: instead of focusing on weight loss or making your body look a certain way, the goal is to move in a way that is enjoyable and feels good for your body and mind. This can include activities such as walking your dog, yoga, or hiking, rather than traditional exercise programs that can be overly restrictive and lead to burnout if you do not enjoy them. Intentional movement also relates to intuitive eating as seen in the study mentioned above. Research has shown that being more active with the goal of losing weight or controlling your weight is correlated with a disordered relationship with food and your body. This in turn leads to more restrictive eating patterns which disturb one’s ability to rely on their own hunger and satiety cues (Carraça, Eliana V., et al., 2018). On the contrary, it has been proven that when one is more active with the purpose of improving their overall mental and physical health, it naturally leads to a healthier relationship with food (Carraça, Eliana V., et al., 2018). That is because when your goal is to be healthier as opposed to “looking better”, you are naturally inclined to have healthier, more nutrient-dense, eating habits.  

 

3. Prioritize sleep and mental health 

It is no secret that there is a direct correlation between sleep and mental health. But where does diet fit in? Research taken from the Journal of the Academy of Nutrition and Dietetics has shown that making modifications to one’s diet is a natural way to improve sleep quality and vice versa (Wilson, Katherine, et al., 2022). This study depicts how the amount and type of carbohydrates and fats in one’s diet can affect sleep quality positively or negatively.  For example, complex carbohydrates and healthy fats cause improved sleep quality. In addition, diets high in fiber and protein improve sleep quality (Wilson, Katherine, et al., 2022). Just as diet has effect on sleep, sleep has an effect on diet and lifestyle. The amount and quality of sleep one gets can relate to the quality of one’s diet and food cravings. With further research, it is predicted that there will be further findings that will allow us to understand more in-depth the correlation between diet and sleep quality.   

 

In conclusion, when it comes to New Year’s resolutions, it is important to focus on building a better relationship with food and our bodies, rather than solely focusing on weight loss or dieting. By practicing intuitive eating, intentional movement, and prioritizing sleep and mental health, we can set ourselves up for success and achieve our health goals in a sustainable and enjoyable way. Remember, progress is not linear, and it is okay to take steps back, but keep going and be kind to yourself. Let’s start the new year off on the right foot by breaking free from diet culture’s harmful practices and focus on overall health and well-being.  

 

Guilty After Eating Foods High in Sugar?

Written By: Maria Espejo-Serrano; SLU Dietetic Intern

 Guilty After Eating Foods High in Sugar?

We’ve all accidentally had more sugary sweets than we’ve intended to eat or had an extra serving of ice cream or cake slice. Whatever it may be, you may have been accompanied by feeling energetic to tired, nauseous, a headache or just an icky (guilty) feeling. It is important to remember eating sugar should not make you feel guilty–it is not a moral failure. If you deprive or restrict sugar it can usually result in cravings or guilt. If you mark a food as “off limits” it can cause your brain to want it even more. According to WebMD, eating sugar gives your brain a big surge of the feel-good chemical called dopamine. This goes without saying having too much sugar can lead to a sugar high surge that eventually leads to a sugar crush. What happens is once your blood sugar surges to respond to the influx of sugar and your metabolism burns through it, your system crashes and you end up feeling groggy and slow. Overly highs and lows after eating sugar can be a sign of sugar sensitivity (mention this to your doctor if it occurs often). 

How can you overcome these feelings?

Katie Hake, a Registered Dietitian and Fitness Professional, states “By opening your mind to realize you have permission to eat whatever you’d want will ultimately lift the burden of guilt from you.” It is important to listen and feel what your body needs–practice mindful eating. This means have your donut, have your extra serving of cake or ice cream, but make sure you savor it or if your body feels full, stop eating and save it for later. Keep in mind your body needs adequate amounts of sugar. For example, without sugar, you wouldn’t have adequate energy for the cells in your body to use. Make sure you note the difference between sugar found naturally in a food product and added sugars. For example, an apple naturally contains about 18 g of sugar, but a caramel apple contains about 28 g of sugar (depending on the type of caramel and how much is put on the apple). Added sugars contain no nutritional value. The American Heart Association recommends limiting the amount of added sugar of no more than 100 calories per day. This is about 6 teaspoons for women and no more than 9 teaspoons for men. 

References

Added sugars. www.heart.org. (2022, July 22). Retrieved January 10, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars

Hake, K. (2021, May 14). Guilt after eating sweets? read this. Katie Hake Health & Fitness, LLC. Retrieved January 10, 2023, from https://www.katiehake.com/blog/sugar%20guilt#:~:text=By%20opening%20your%20mind%20to,Have%20compassion.

Holesh, J. E., Aslam, S., & Martin, A. (2022, July 25). Physiology, carbohydrates - statpearls - NCBI bookshelf. NIH: National Library of Medicine. Retrieved January 7, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK459280/

      Sproutedroutes. (2021, February 9). Ate too much sugar? here's what RDS say to do next.     

            mindbodygreen. Retrieved       January 7, 2023, from

To Breastfeed or Not To Breastfeed

 Written by: Jane Daum; SLU Dietetic Intern

*disclaimer: I will be including chestfeeding when discussing breastfeeding and breastfeeding mother/mothers refers to a lactating women or person*

            If you have received any type of education about pregnancy and/or postpartum, it is likely that you have heard the term “breast is best” and to put it simply, feeding your baby with the milk your body made is a pretty special thing. While breastfeeding seems like a thing that should be human nature, it can actually be quite challenging and confusing but hopefully this blog will help clear up any misconceptions you might have about breastfeeding!

            Breast milk is a perfectly crafted beverage made specifically for a growing infant and if possible, babies should be exclusively breastfeed for the first six months of life, a fact that the CDC, AAP, and WHO all agree on. Now, within the United States there is a large percentage of mothers who believe they actually cannot breastfeed but in fact, it is very rare a maternal contraindication would cause a mother not be able to breastfeed their baby. So, if you’re ready, let's bust some myths!

        1) If a breastfeeding mother consumes alcohol, they should pump and dump….. If drinking in moderation, pumping and dumping might not be necessary. Four hours after consuming 1-2 standard drinks, the alcohol will be flushed out of your system and not present within the breast milk, making it safe for your baby. To reduce wasting the milk your body worked so hard to make and you took the time and effort to pump, try to plan your drinks around your baby's feeding schedule. Feeding your baby and then enjoying wine with friends, your baby will be content until its next feed and no milk will be tossed down the drain!

        2) I cannot breastfeed if I have *insert medical condition*….. Unless diagnosis includes human T-cell lymphotropic virus, untreated brucellosis, ebola , HIV or if your baby has galactosemia, breastfeeding is possible. It is a common belief that if a mother has hepatitis C or herpes they cannot breastfeed but actually if symptoms are managed, breastfeeding is a safe option. In relation to Hepatitis C, management includes checking to ensure the nipple is not cracked, if the nipple is cracked do not feed on that nipple and check to see if the other is usable. Similarly, if there is a herpes flare on the nipple do not feed from that nipple and check the other one. Mothers who are malnourished can also breastfeed but milk supply might be affected. Always consult your doctor about concerns relating to breastfeeding and medical conditions.

        3) Breastfeeding will come naturally to your baby but it will always hurt you in the beginning…. Not always. Breastfeeding will be a learning experience for both you and your baby so do not get discouraged if feeds aren’t going well. In these cases, ask your doctor about seeing a lactation consultant and what they can do to help. Also ask your gynecologist or lactation consultant about safe products that will aid in side effects that occur while breastfeeding.

        4) “Once I hit 6 months I should stop breastfeeding”..... Breastfeed can be continued up to 2 years and is recommended. After the 6 month mark, instead of taking away breast milk add in complementary foods to support your baby's growth and nutrition needs.

        5) Formula feeding your baby makes you a bad parent…. Absolutely not. If a mother has the ability to breastfeed or pump, it is recommended that breastmilk is given but every person’s body is different and sometimes breastfeeding is not the correct option for a mother and baby. Breastfeeding can lead to painful complications like mastitis, workplaces/communities might not be accepting of pumping or public feedings and proper resources may not be available.

Breast milk is an amazing thing that when given to babies can help build their immune systems, expose them to common allergens, give them all the macros and micro nutrients they need and even help their sleep cycle but getting the breastmilk is not a simple task. Which is unfortunate because breast milk also has health benefits for mom like decreasing risk for ovarian and breast cancer. So during the birth to feeding process though, it is very important that all mothers feel supported, respected and safe. This can be done by asking what they would like to be referred to as (for example, mommy or birthing parent), if they feel comfortable having their chest exposed and asking about your concerns/feeding plan. Once the birthing parent feels comfortable and supported, discussing the importance of breastfeeding and encouraging them to put their bodies through the breastfeeding process will be more effective.

At the end of the day though, the most important thing is having a fed baby, whether they are fed by breast milk or formula. If you’re a parent and your baby is full of calories, you’re doing a pretty great job.

The Effects on Sleep Deprivation

 Written by: Kelly Douglass; SLU Dietetic Intern

        Adequate sleep is an essential component of health that is often sacrificed in the name of productivity. We commonly use willpower to help us overcome the side-effects of sleep deprivation in the short-term. But few people realize that long-term sleep deprivation has effects on the body that go beyond fatigue and loss of focus. Rather, it can lead to systemic physiological changes that affect our immune system, appetite, and overall risk for developing various diseases. Let’s dive deeper into why.

       1. Decreased Immunity

        The immune system is a cooperative symphony of cells, tissues, organs, and proteins that work together to help the body fight infections and other diseases. Research shows that the immune system response is greatly affected by the time of day. This indicates that circadian rhythm plays a key role in the functioning of our immune system.

        Sleep deprivation negatively alters our circadian rhythm. This affects processes of the immune response that include leukocyte mobilization and trafficking, chemotaxis, cytokine release, and T cell differentiation (Haspel). In simpler terms, the immune response is less effective in an environment of sleep deprivation. This phenomenon was observed in another study where 153 subjects were split into groups based on their reported sleep quality (time in bed vs. actual time asleep) and duration over 14 consecutive days. The groups were then equally exposed to rhinovirus (a.k.a the common cold) via droplets directly administered to their nostrils. The results of the study showed that those with <7 hours sleep had a 2.94 times greater likelihood of developing a cold than those with ≥ 8 hours of sleep. Those who scored < 92% for sleep quality had a 5.50 times greater likelihood of developing a cold than those with a sleep quality score of ≥ 98%. Therefore, sleep quality and sleep duration directly influences our resistance to illness (Cohen).

       2. Appetite Dysregulation

        Sleep has a direct impact on our hormone levels. Two of those hormones being leptin and ghrelin. These hormones are responsible for regulating our appetite because ghrelin increases hunger and leptin decreases hunger. Research has shown that those with shorter sleep have reduced leptin and elevated ghrelin levels. One study found that habitual sleep around 5 hours per night produced 15.5% lower leptin and 14.9% higher ghrelin than for those getting around 8 hours of habitual sleep. These changes in our hormone levels increase appetite and are associated with having a higher BMI. Therefore, it is important to get enough sleep to keep our appetite’s hunger and fullness cues accurate, helping us to more easily maintain a healthy weight (Taheri).

       3. Increased Risk of Disease

        Chronic sleep deprivation has systemic consequences on our physiology. One major result is an increase in inflammation. This is reflected in having higher circulating cytokines, interleukin-6, C-reactive protein which is a marker of inflammation that is commonly elevated in people at risk for heart disease and diabetes. We also know that stress hormones, like cortisol, rise during sleep deprivation which contribute to higher inflammation as well. This higher inflammation is linked to a greater risk of developing cardio­vascular disease, high blood pressure, and diabetes. We can also deduce that sleep deprivation increases the risk of obesity from what we have already described about its link to increased appetite via leptin and ghrelin dysregulation (Harvard Health).

        So how do we ensure we get enough sleep to protect our day to day sanity and our overall long-term health? From the experience of a graduate student, I can say that it is most important to remember that rest is not the same as distraction. Rest is productive! Without it, we can not function at our best. Next, I would be honest with myself about how much sleep I really need to feel good and plan for it. Some people feel great on 6-7 hours of sleep and others need 8-10 hours. For example, I am someone who needs at least 8-9 hours of sleep to feel good in the morning and, during times of extreme stress, I may need more. One person’s needs are not more or less justified than another’s. Finally, I would eliminate bright light and technology at least 1 hour before bedtime to help the mind wind down since we know that bright blue light from our phones decreases melatonin production. Try these tips for yourself and rest assured that you are helping your health in more ways than one when you prioritize your sleep.

3 Reasons Why You Should Eat Before Your Morning Coffee

 Written by: Catherine Cline; SLU Dietetic Intern

            A popular piece of advice being passed around on social media right now is to stop drinking coffee in the morning on an empty stomach. It seems logical, but why exactly are so many dietitians and other care professionals suggesting this? I’ve researched the reason behind this advice so you don’t have to. Here are the main 3 responses your body has after a cup of joe before breakfast.

            1. Caffeine increases stress hormones

When you drink coffee, the caffeine causes a spike in cortisol levels. Prolonged high levels of cortisol can negatively affect your immune system and central nervous system responses. You may be thinking, “Well I’ve been drinking coffee for so long I don’t feel the caffeine anymore!” Thankfully, one recent study found interesting results for all those high-tolerance coffee drinkers out there. In a randomized, placebo-controlled, double-blind 4-week crossover trial, the researchers studied the effects of zero, moderate (3 cups), and high caffeine (6 cups) intake in young, healthy men and women. They wanted to see if those who had been consuming coffee daily had less reaction to those who consumed low amounts. They found that cortisol still spiked after consumption, even in those that were consuming caffeine daily. With these high cortisol levels, your body’s ability to regulate blood sugar is affected, which brings us to our next point.

            2. Blood Sugar Spikes

Blood sugar control is often overlooked as an important part of eating. If your blood sugar spikes and drops inconsistently, you’ll likely be more easily fatigued, struggle with irregular sleep patterns, and have mood imbalances, among other problems. Everyone can massively benefit from properly maintaining blood sugar, especially in the morning. One recent study looked at the effects of drinking coffee before a glucose drink compared to a group that only consumed the glucose drink in the morning. While the blood sugar control remained consistent for the control group, those who drank coffee on an empty stomach experienced a 50% increase in blood glucose response. This can negatively affect blood glucose control for the rest of the day. Eating breakfast with or before coffee, or just eating a meal higher in protein and fat can help mitigate any blood sugar fluctuations.

            3. Caffeine is an appetite suppressant

The third and final concern is that coffee can suppress your appetite. Drinking coffee on an empty stomach can result in the caffeine being absorbed more quickly. With the caffeine being absorbed more quickly, you may forget to even eat at all! Many people may have their morning coffee and then “not feel hungry” and skip breakfast. Not only are your cortisol levels higher now, but you’re less able to tune in to your body’s true appetite due to the fast absorption of caffeine acting on your body.

            In the end, high cortisol levels can contribute to blood sugar spikes, resulting in many consequences. Additionally, caffeine is more quickly absorbed on an empty stomach and can suppress appetite. Well-balanced meals containing fat and protein along with carbohydrate sources can help you get off the blood sugar rollercoaster of fatigue and poor mood regulation.

            Try switching it up and have coffee with or after breakfast and see how you feel. Ultimately, advice you see on social media may apply to you and may not. It’s important to look at the research to fully understand the reasoning behind the advice. Changing your coffee consumption time might be able to help you feel better throughout the day and ready to tackle whatever comes your way. Now all you have to do is try it for yourself!

Thai Curried Butternut Squash Soup Recipe

Written by Cayce Chaykowsky; SLU Dietetic Intern

         The fall weather is the perfect time to stay indoors and make some soup. Butternut squash is a staple fall ingredient. It is a very popular ingredient used for soups or roasts during this time of year. Butternut squash is a good source of potassium, Vitamin C, Vitamin A, and fiber! I always enjoy a good bowl of butternut squash soup, but I wanted to make it different this time. I thought why not add some spice! The recipe I decided on is a Thai curried butternut squash soup from Cookie & Kate. This will be my first time trying this recipe and I’m excited!

            Thai curry is a very authentic dish that is popular in Thailand. It usually consists of different pastes to add spice to the dish. The red curry paste contrasts beautifully with the sweetness from the butternut squash to provide a nice dish full of flavor. Curry spice has anti-inflammatory properties, can boost your digestive system, and can improve heart health due to improved blood vessel function and blood flow. The recipe calls for coconut milk which is a staple in Thai cuisine because it can cut the spice of a dish. The coconut milk and butternut squash add sweetness to the dish that cuts the spice of the red curry paste, creating a beautiful dish of a warm spice. The coconut milk provides a lactose free source of medium chain fatty acids, antimicrobial and antifungal properties. One serving of this soup provides 169 calories, 16g carbohydrates, 12g fat, and roughly 2g protein. The soup does have a higher saturated fat content

        .Reflecting on this experience, I enjoyed spending time cooking this dish with my friends. We all got involved with different tasks, like cutting the butternut squash and combining the spices. I love that aspect of cooking. Spending time with family and friends in the kitchen is something I have loved ever since I was a little kid. As for the flavor, the soup tasted amazing. It had the perfect amount of spice for my preference. If you try this at home, you can always add more spice. All recipes are customizable. I was so happy to try a different way of preparing one of my favorite soups during the fall season. We toasted a baguette to dip in our soup. The next time I make this dish, I would like to try adding rice and whole vegetables to add some texture to the soup. It might help make the dish more filling. I hope you will try this at home with your family!