Cool & Fruity Treats for Sweet Summertime

What comes to mind when you think about summer? Barbecues, baseball, a break from school, longer days spent at the pool? Undoubtedly, you think about sizzling temperatures, too! As the temperatures continue to rise this summer, I’m sharing some fruity treats that are sure to help you cool down even as July continues to heat up.

Each one of these simple snacks highlights the natural sweetness summertime has to offer. Yes, these snacks are kid-friendly, but they’re adult-friendly too (because I don’t necessarily believe in “kid food”).

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Make-Your-Own Banana Bites

What’s rich, creamy, and sweet AND loaded with vitamins, minerals, fiber, and antioxidants? Dark-chocolate dipped banana bites! You can find similar (and perhaps prettier, more uniform) versions of these cool treats in your grocery store. The catch? You’ll pay a higher price than you’d pay making them yourself. Plus, you’ll miss out on making them your own by adding peanut butter or Sunbutter between bite-sized pieces of banana, rolling them in chopped nuts or shredded coconut before the chocolate hardens, or dipping them in the darkest the chocolate you can find (for more health-promoting, disease fighting antioxidants). Here’s how you make them at home…

Ingredients

• 3-4 Bananas
• Dark Chocolate (I used a 16 oz. bag of dark chocolate morsels)
• Optional: Assorted toppings such as Peanut Butter, Almond Butter, Chopped Nuts, Shredded Coconut, Sea Salt, etc.

Instructions

1. Peel ripe bananas and slice into bite-sized pieces or chunks…you can choose the size.
2. Place on a baking sheet lined with parchment or wax paper. Cover and pop into the freezer until firm (at least 1 hour).
3. If you plan to use toppings, place them in shallow bowls and keep them nearby.
4. When bananas are frozen, melt dark chocolate over a double-boiler or in a microwave-safe bowl. The package should provide instructions for melting. Stir until chocolate is melted and smooth.
5. Remove bananas from freezer. One-by-one, quickly spoon chocolate over banana bite until completely covered. The chocolate will harden quickly after touching the cold banana. Let any excess chocolate drip back into the bowl.
6. Now is the time to add your toppings, dipping or sprinkling them over the banana. Place the banana bite back on the lined baking tray and repeat until each banana bite is covered in chocolate. Note: You’ll want to keep the bananas as cold as possible during this process.
7. Place banana bites in airtight container, and pop them back into the freezer until ready to serve. Enjoy!
   

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Chilled Watermelon Pops

July is National Watermelon Month, and what better way to celebrate the perfect sweetness of watermelons than with Chilled Watermelon Pops? Watermelon is such a refreshing snack, and you may be surprised to know it can help with hydration.

Ingredients

• Watermelon
• Popsicle Sticks

Instructions

1. Quarter watermelon lengthwise.
2. Take each quarter of the watermelon and slice into 1″ – 1.5″ slices. The slices should be shaped like triangles.
3. Take a sharp knife and make a small slit in the center of the watermelon rind.
4. Insert popsicle stick into slit.
5. Enjoy immediately or place in the refrigerator or freezer for an extra cool snack to be enjoyed later.
   

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Yogurt Bark

During fall and winter months, I love making peppermint and other types of candy barks with white chocolate. In a frozen, nutritious twist on this holiday favorite of mine, the yogurt stands in for white chocolate and colorful fruit takes center stage rather than candy. By combining the fruit which contains carbohydrates with protein-packed yogurt, this snack is sweet and more satisfying!

Ingredients

• 1 large container of yogurt (Choose your favorite flavor.)
• 1 tablespoon vanilla extract (optional; best if using plain yogurt)
• Assorted chopped fruits

Instructions

1. Line large baking sheet with parchment paper.
2. If using plain yogurt, mix with vanilla extract.
3. Spoon or pour yogurt onto baking sheet and spread to even thickness.
4. Sprinkle chopped fruit onto yogurt, lightly pressing into the yogurt. Freeze 3-4 hours or until frozen solid.
5. Break apart and enjoy! Store extra in the freezer in an airtight container or zip-loc bag.
   

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What’s your favorite way to enjoy all the cool, fresh fruit summertime has to offer?

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Squeezing the Truth Out of Juicing

The American Academy of Pediatrics recently released a new policy statement regarding juice consumption, stating juice should not be introduced to infants before 1 year unless clinically indicated and should be limited for toddlers, children, and teens.

In the 2015-2020 Dietary Guidelines, the federal government allows juice to count as a serving of fruit yet urges Americans to consume primarily whole fruits for the benefits
dietary fiber provides. Meanwhile, Instagram feeds are chock-full of “green juice” posts and business continues to boom at juice bars, leaving many people perplexed about whether or not juice fits into a healthy adult’s diet. It’s time to squeeze the truth out of the longstanding juicing trend.

Juice is simply the liquid extracted from fruits and vegetables, leaving the fibrous material behind. Fruits and vegetables are primarily sources of carbohydrates, containing natural sugars that provide their trademark sweetness. Carbohydrates tend to digest quickly in comparison to other macronutrients, but the presence of fiber as in whole fruit helps slow the absorption of sugar into the bloodstream leading to greater satiety and less of a spike in blood sugar levels.

Juice is often promoted as a health food, a substance to cleanse or detoxify the body, or a means to lose weight. To set the record straight: juice is not needed for health, nor does it cleanse the body. The body has vital organs responsible for detoxification, and no one food causes weight gain or loss.

Though labels on bottles of juice boast containing the juice of 2 apples, 2 cucumbers, a cup each of spinach and kale, blueberries, and strawberries, most people could not imagine sitting down to eat all of this produce in one sitting! Downing a glass of juice is not the same as eating several servings of fruit just as sipping chicken broth is not the same as eating a chicken breast.

Still, juice can be a valuable source of vitamins and minerals on days it’s difficult to consume adequate fruits and veggies. Since most of the fiber is left behind during processing, juice is ideal for those with medical conditions warranting a low fiber diet. Similarly, individuals who struggle to take in adequate energy or have high calorie needs may incorporate juice for additional nourishment without filling up on fiber. For these individuals, the inclusion of juice boosts variety and consumption of important nutrients their bodies need.

Medical conditions and energy needs aside, let’s not forget this most basic truth about juice: Sometimes a cold, sweet glass of juice is just plain delicious and refreshing, and it’s perfectly normal to select foods (and beverages) purely for enjoyment from time to time.

Still deciding whether to juice or not to juice? Keep these strategies in mind:

• Use your God-given juicers (aka teeth) most of the time. With consumption of more whole fruits and vegetables comes greater satiety, more fiber, and a slower pace.
• To minimize peaks and valleys in blood sugar and appetite, incorporate appropriately sized portions of juice (typically ~1/2 – 1 cup) as part of a meal or snack rather than sipping it throughout the day or drinking it alone.
• Add juice into smoothies with Greek yogurt or whey protein for a satisfying, balanced snack or consider blending your fruit rather than juicing it for a higher fiber beverage.
  

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• This article was originally published here: Memphis Health + Fitness | Squeezing the Truth Out of Juicing

Define Your Diet

The word diet has 2 different meanings.

By one definition, seemingly most followed by today’s culture, diet is “a special course of food to which one restricts oneself.” When it comes to this definition of diet, the words on the street are endless: “Drink this!” “Take that!” “Don’t eat this!” “Complete this challenge!” The list goes on…

Here are the facts: 95% of diets fail, and most will regain their lost weight (or more) in 1-5 years. Dieting, A.K.A. the pursuit of weight loss, is ironically one of the top predictors of future weight gain. If you were given a prescription with a 95% failure rate, would you take that medication? Yet the diet industry tops $60 billion dollars per year, thriving from promising more than it can deliver in terms of weight loss or management. Instead, the diet industry thrives on doing just enough to keep people coming back again and again.

Sure, dieting may lead to temporary weight loss. It also leads to increased risk of poor body image, overeating, binging, and eating disorders. Dieting slows metabolism, causing the body to become more efficient with less food. Additionally, any form of restriction can have emotional and physical consequences not limited to depression, fatigue, weakness, social withdrawal, and irritability. As the Snickers commercials say, “You’re not you when you’re hungry.” So why pay big bucks for temporary weight loss with awful side effects?

Many people feel completely overwhelmed and thoroughly confused by all of the mixed messages and misinformation about nutrition. Sadly, the diet industry tricks people into overriding their body’s internal regulation system leading to disconnect and distrust in their natural ability to eat nutritious food when hungry and stop when full. Feeling as though they’ve tried and failed at it all, they hit diet rock bottom.

Fortunately, there’s a pleasant alternative to that first definition of diet. Diet can also mean “the kinds of foods that a person habitually eats.” A diet doesn’t need to be something a person goes on and off of. There need not be a start and endpoint. Intuitive Eating, a process-based approach to developing a healthy relationship with food, mind, and body, aligns with this definition and has over 70 studies to date citing positive outcomes including greater sense of wellbeing, better glycemic control, decreased BMI, lower risk of chronic disease, and decreased overeating. Intuitive Eating allows people to make food choices that honor their health and taste buds. All foods can fit into a healthy lifestyle provided individuals eat with attunement, noticing the various aspects of how one feels before, during, after eating.

We all have a diet. How is yours best defined? Does your definition require manipulation, elimination, deprivation, and rules or does it allow mindfulness, pleasure, variety, freedom, and attunement when eating? It’s never too late to abandon diets consisting of rigid rules about which foods to restrict and to begin viewing diet as a collection of healthy, whole, and satisfying foods.

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Food Allergy Awareness | My Child’s Allergic Reaction

Each year, my family takes a trip down to 30A in Florida. For as long as I can remember, we’ve picked up donuts from The Donut Hole to enjoy one morning of our vacation. Knowing my 3-year-old son’s allergies to eggs, peanuts, and tree nuts, my thoughtful brother and sister-in-law made a special trip to a bakery that sells vegan muffins (so egg-free) and other baked goods. They did their homework, asking the owner of the bakery about specific items and whether or not they contained my son’s allergens. They were directed toward several different nut-free, vegan options (or so they were told).

Excited to have found a special treat for my little guy to enjoy as we ate our donuts, we sat down for breakfast together. My son dove into his vanilla muffin along with the rest of his breakfast. Later, he got up from the table not acting like himself. When I asked him what was wrong, he quietly replied, “I don’t know.” We had just discussed the fact that it was our last day at the beach, so I assumed he was sad about that and didn’t push him to talk much more.

We proceeded to change into our swimsuits, lather up with sunscreen, and walk down to the beach. I was carrying my sleeping 6 month old, but when mom finally arrived with my 3-year-old, she commented that he was “moving at a glacial pace.”

He played in the sand for a little while with my dad and brother. A little later, he asked for a snack but didn’t really eat much. I knew something was up when he asked to sit in my lap. This kid had been sprinting up and down the beach all week! Something wasn’t right. He continued to become more and more clingy. At one point, he was sitting under the umbrella covered in a beach towel telling me he had a “feber” (AKA fever). He began asking me for medicine.

At this point, I also thought he might have gotten a little cool in the shade or that maybe he needed to go potty, so I began walking with him back up to our house. He didn’t want to walk, so I ended up carrying him the rest of the way. As we were walking, he began to scratch. By the time we’d gotten to the house, he was itching all over and clawing his neck, legs…really, his entire body.

Finally out of the sun, I was able to see his skin more clearly. It looked like he had a terrible, blistery sunburn. He sat on the tile floor and scratched while I called the bakery to re-check the ingredients of his muffin. Again, I spoke to the owner and was told the muffin did not contain eggs or nuts; however, this time he offered to have someone else check and call me back. I continued to observe my son while I called my mom to come up from the beach because I suspected an allergic reaction. My husband wasn’t able to come on this trip, so I called to let him know as well.

When the bakery called me back, I answered and began asking more questions about the specific egg-free, nut-free flavors the bakery offered. The woman who returned my call listed several options, but vanilla wasn’t one of them. When I asked about the vanilla, I was finally told, “Oh no. The vanilla muffin isn’t vegan. It contains eggs.” My heart dropped as I quickly hung up and went to get the Epipen. As soon as my parents walked into the house, we administered the Epipen amidst lots of screams and tears from my little guy.

Those moments and the ones that followed were so scary and heartbreaking. My son, already not feeling well, knew he was going to have to get a shot and was basically hysterical. As a mother, I was scared to death not knowing how quickly his reaction was going to progress. Many people don’t realize that allergic reactions can worsen over the course of several hours and that antihistamines (which my son takes every morning) can mask certain aspects of allergic reactions.

I was devastated, knowing he trusts me to never give him foods that would hurt him or make him sick.

We rushed, flashers on, to the nearest hospital. Though his heart was racing, my little guy was having a hard time staying awake. We watched videos and encouraged him to keep talking to us on our 15-minute drive to the hospital.

Fortunately, the emergency room staff was wonderful, and we were in a room within 5 minutes of our arrival. They administered a hefty dose of strong steroids and Benadryl and set him up on a heart monitor for the next several hours to watch for any rebound reactions as the Epipen wore off. Fortunately, his breathing was not compromised and his airways stayed open. We had lots of people praying for us by that point, too. I’m not sure what would’ve happened without his Epipen or morning dose of hydroxyzine. I am so thankful that I was with him and that my family, doctors, PA, and nurses knew how to care for him as well.

Looking so much better after his Epipen and steroids

The bakery owner was very apologetic, tearfully offering to pay for all of my son’s medical expenses; however, this was a life-threatening emergency that could’ve had a completely different outcome due to this oversight and not taking our inquiry related to my child’s food allergies seriously enough. And this from the owner of the bakery! I was baffled, and it honestly makes me exponentially more wary of taking my son out to eat.

I recognize the extra effort that goes into researching the items that are served at bakeries and restaurants when patrons report an allergy and ask about ingredients. It’s additional time and work in a fast-paced industry. At the same time, I believe people not only need more training and awareness of the seriousness of food allergies, but our society, especially those who work in foodservice establishments, also need a little more empathy.

Though he has such a sweet attitude about it, it brings tears to my eyes to think that my son can’t just eat a regular piece of cake at a birthday party or enjoy our tradition of donuts at The Donut Hole. I hate that he can’t order whatever sounds good from a restaurant menu. It’s nerve-wrecking to know he has to rely on other people to tell him which foods are safe and which ones are not at this point in his life. It requires quite a bit of trust on his part, and it requires a ton of our trust in food service establishments.

I share our story in hopes that those who work in food service will see my son and others who have food allergies as real people who want to be normal, who want to belong, who don’t want to have to live in a bubble and eat at home all the time. I share it for friends and family members of those with food allergies to have a greater awareness of what allergic reactions might look like and how to react, knowing that my son’s reaction could’ve been much worse and progressed much faster. I share it so that others will understand the reasons why parents worry so much about foods served at school, parties, and other events.

There is no shame in asking lots of questions and reminding and re-reminding others about a loved one’s food allergies, and I’ll continue to model these behaviors (carrying the Epipen, asking questions, etc.) and to teach my little one how to take his allergies seriously, too.

Our story has a happy ending that includes memories of Veggie Tales videos and Minions stickers at the hospital, and I’m pretty sure my son is no longer worried he has a hole in his leg from the Epipen (yes, he asked). My prayer is that our story somehow prevents more stories of allergic reactions and gives additional insight about how to react with respect.

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• FARE

 

Pumpkin Spiced Apple Cinnamon Baked Oatmeal

If you’re like me, you have certain memories, flavors, and smells attached to each season. When I think of fall, my mind goes to changing leaves, cooler temperatures, college football, and my favorite comfort foods. Included in my list of fall comfort foods are soul-warming flavors like apple, cranberries, cinnamon, and pumpkin (so cliche, but so true, right?!).

With this Pumpkin Spiced Apple Cinnamon Baked Oatmeal, it feels like I’m basically eating fall in a bowl. I prefer to enjoy it with the back door open, letting the cool breeze in while listening to rustling leaves and watching them fall from the trees in our back yard. My ideal morning…and if it’s a Saturday, College GameDay may also be on TV in the background. Y’all know this kind of weather doesn’t last long in Memphis, so I take full advantage when I can!

That being said, I also recognize mornings rarely happen this way for many of you, and fortunately, this oatmeal is perfect for reheating on a busy work or school week morning. The recipe fills a 9 x 13″ dish, so there’s usually plenty leftovers to go around. Pair with a little protein (like eggs, milk, nuts, or yogurt), and you’ve got a delicious, nourishing breakfast that will put you back in your happy place for at least a few minutes before breakfast time is over.

INGREDIENTS

For the cooked apples:


2 tbsp. unsalted butter
3 large apples, peeled and sliced (your favorite variety…I use Granny Smith)
½ tsp. ground cinnamon
2 Tbsp. brown sugar

For the oatmeal:

1 cup steel cut oats
4 Tbsp. unsalted butter
4 cups very hot water (*Kitchen Hack* I use our Keurig without a pod for this. Easy!)
½ cup brown sugar, lightly packed
2 tsp. ground cinnamon
3 cups old-fashioned oats
¼ cup maple syrup
½-1 cup dried cranberries or walnuts (optional)
1 tsp. salt
¼ tsp. ground nutmeg
Dash ground cloves
½ cup pumpkin puree
½ cup whole milk
2 tsp. vanilla extract

DIRECTIONS

Preheat the oven to 350˚ F.  Place the steel cut oats in a large bowl with 4 tablespoons of butter.  Pour the hot water over the oats and cover the bowl.  Let stand for 20 minutes.

Meanwhile, melt the butter in a large skillet over medium heat.  Stir in the apple slices, cinnamon, and sugar.  Cook, stirring occasionally, until the apples are golden brown and caramelized, about 15 minutes.  Remove from the heat.

After the steel cut oats have finished soaking, stir in the old fashioned oats, ½ cup of brown sugar, maple syrup, salt, 2 teaspoons of cinnamon, nutmeg, and cloves.  In a small bowl or liquid measuring cup, whisk together the pumpkin, milk and vanilla.  Stir the pumpkin mixture into the oat mixture. Stir in the walnuts or dried cranberries (optional).

Spread the apples over the bottom of a lightly greased 2 quart-ish baking dish.  Pour the oatmeal mixture on top of the apples.  Bake uncovered for 35-40 minutes.  Remove from the oven and let cool slightly before serving.

**To reheat leftovers, add a splash of milk and heat in microwave ~1 minute.

Adapted from:

Annie’s Eats & King Arthur Flour Whole Grain Baking

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Nourish Your Noggin with These 5 Brain Foods

The human brain is one of our most powerful and valuable organs. Though it accounts for only 2% of our body’s total weight, the brain requires a lot of energy and several key nutrients to function at its best. Last month, I had the opportunity to talk about nutrition for brain health on Local Memphis Live, and of course, I didn’t want you to miss out, so here are 5 brain-boosting foods to help you ensure your noggin stays nourished…

Berries

Berries contain flavonoids, a specific group of potent antioxidants that give berries their beautiful colors. They also play a role in numerous cognitive skills like learning and decision making all while protecting brain cells from oxidative damage.

Incorporating berries into yogurt, oatmeal, or salads not only adds fresh, natural sweetness. Berries also contain antioxidants that help boost cognition, coordination, and memory.

Think you can only get a brain boost from berries during summer months? Think again…You can get your berry fix year round! Buy them fresh in the summer, frozen in the winter.

Eggs

If you’ve been avoiding eggs out of concern for the cholesterol and/or fat content, it’s time to add them back in. Research is now suggesting that eggs do not contribute to cardiovascular disease risk. In fact, our brains need cholesterol and fat to function at their best. With the brain being our fattiest organ, made up of 65% fat, including 25% of our body’s total cholesterol, you can be confident eggs are an egg-cellent choice and nutritional powerhouses.

Eggs contain choline, one of the superstar brain nutrients that many Americans are deficient in. Choline is necessary to produce acetylcholine, which plays a critical role in memory. For example, studies have linked acetylcholine deficiencies to memory loss and Alzheimer’s.

Eggs also contain B vitamins, folate, and vitamin D…nutrients that play a crucial role in brain health.

Tempted to ditch the yolk? Don’t do it! Eat the whole egg as the yolk contains most of the nutrients your brain needs. Plus, the protein and fat is likely to keep you satisfied much longer than that morning bagel alone!

Salmon

When you’re researching (or googling) “what to eat for brain health,” you’ll begin to notice that DHA or omega-3 fatty acid is one of the single most important elements required for optimal brain health. With the brain being made mostly of fat, our brains need those Omega-3’s!

Omega-3s are strongly anti-inflammatory which is great news as inflammation has been linked to multiple mental health concerns. For example, increased Omega-3 intake may help to alleviate a spectrum of mental health concerns, from anxiety and irritability to depression and even schizophrenia. In contrast, insufficient DHA is a potential factor in depression, bipolar disorder, premature brain aging, age-related cognitive decline, brain shrinkage, dementia, and Alzheimer’s.

Omega-3 fatty acids containing DHA can be found in oily fish like wild Alaskan salmon, mackerel, and tuna. These types of fish are also excellent sources of protein which is needed to form mood-boosting neurotransmitters like serotonin and dopamine as well as B12, an essential vitamin for a healthy brain and nervous system. It’s ideal to include these types of fish twice per week.

Walnuts

Well, if you hadn’t noticed yet, the low-fat diet trend has officially been a “big fat failure,” especially when it comes to brain health. So many “brain foods” are loaded with healthy fats, and walnuts are no exception…plus, they look like little brains!

Walnuts contain a number of compounds that protect our neurons from injury or degeneration, including vitamin E, folate, melatonin, omega-3 fats, and antioxidants. Bottom line: Research shows walnut consumption may support brain health.

Snack on walnuts, sprinkle them into your oatmeal, or even try out one of my favorite recipes: Walnut & Rosemary Oven Fried Chicken.

Beef

That’s right…BEEF is a brain food! Meat eaters can get a brain boost from beef, which provides plenty of energizing and balancing B vitamins, specifically B12 which is only found in animal foods.

Low B12 levels have been linked to Alzheimer’s disease and age-related memory loss. If your levels are lower than they should be, you may also experience symptoms like poor memory, depression and fatigue, so fire up the grill and enjoy this nutritious and delicious meat!

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I recently came across a quote that said, “Essentially, fats build your brain, and proteins unite it. Carbohydrates fuel your brain, and micronutrients defend it.” Even though this post highlights only 5 specific foods, it’s clear that there are many more that give our brains a boost, so So if you want to keep your mind nourished and healthy, getting a variety and balance of nutrients is a no-brainer!

What’s your favorite brain food and how do you incorporate it into your meals or snacks?

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Food Allergies: The Numbers and How You Can React with Respect!

My knowledge of food allergies and the importance of being sensitive to those with food allergies has increased exponentially since my husband was diagnosed with a shellfish allergy and my son was diagnosed with allergies to eggs, peanuts, and tree nuts years ago. We unfortunately learned about some of their allergies the hard way, whereas others were diagnosed in a doctor’s office. As a Registered Dietitian, I had received training and counseled those with food allergies prior to these diagnoses, but there’s nothing that deepened my awareness, understanding, and compassion more than personally experiencing food allergies in my family.

This week is Food Allergy Awareness Week, and this year’s theme is “React with Respect.” The goal of Food Allergy Awareness Week is to help inform the public about the serious consequences of food allergy reactions, as well as how to identify symptoms and respond in case of an emergency. If you are a parent, child, friend, co-worker, school teacher or administrator, employer, friend, roommate, or caregiver, you need to know about food allergies and how to react with respect.

So let’s talk about the numbers when it comes to food allergies and how, in light of those numbers, you can react with respect and sensitivity to individuals with food allergies…

Food allergies affect up to 15 million Americans.

That includes nearly 6 million children.

React with Respect

Learn how to recognize the symptoms of allergic reactions and how to respond in case of emergency.

A reaction to food can range from a mild response (such as an itchy mouth) to anaphylaxis, a severe and potentially deadly reaction. Every 3 minutes, a food allergy reaction sends someone to the emergency room in the U.S.

Here’s a personal story…

When my little boy was diagnosed with his food allergies, he was only 8 months old. I was eating a graham cracker with peanut butter at the kitchen table when he started getting fussy. Without hesitation, I picked him up and put him in my lap to soothe him and continued to finish my snack. Soon after, it was time for his nap. My husband took him upstairs and began rocking him to sleep, but our little guy was crying and fussy. His lips began to swell, and he broke out in hives. Recognizing this was likely an allergic reaction (and admittedly totally unprepared), we immediately took him to the emergency room for treatment and to an allergist soon after for testing where he was diagnosed with his other allergies. We were only one of those emergency room visits, and we were so fortunate that our son recovered has been healthy ever since.

React with Respect

Refrain from eating your friend’s/coworker’s/classmate’s allergen when you are around them.

8 foods account for 90% of all reactions: milk, eggs, peanuts, tree nuts, soy, wheat, fish and shellfish. Even trace amounts of a food allergen can cause a reaction.

React with Respect

When planning celebrations, meetings, outings, etc. that involve food, be sure to ask about food allergies to ensure each person will be able to eat safely.

According to a study released in 2013 by the Centers for Disease Control and Prevention, food allergies among children increased approximately 50% between 1997 and 2011.

React with Respect

Understand that food allergies are not a choice and that individuals and families who are affected must take special precaution to protect themselves and their loved ones. Be patient and flexible as those affected by allergies must ask lots of questions and be careful about eating out.

1 in 13 children has a food allergy. That’s 2 in every classroom! Prevalence is increasing, so more kids have allergies than in the past.

React with Respect

Support other parents by asking about food allergies before sending food to the classroom, and respect school rules regarding food allergies.

Memphis Nutrition Group is excited to have partnered with the Food Allergy Alliance of the Mid-South (FAAM), an organization that promotes food allergy awareness year ’round! My partner and fellow Registered Dietitian Brigid Kay and I now serve as Nutrition Advisors to this fabulous organization, and we’d love for you to join the FAAM!

Here’s a little more information…

FAAM’s goal is to make resources available to our food allergy community that focus on:

• the immediate support needs of the newly diagnosed
• ongoing support and education for food allergy families
• community education and training
• advocacy on local and national levels

FAAM plans on reaching these goals by:

• hosting community support meetings for food allergy families
• connecting newly diagnosed families with resources
• working with local resources to host special events
• creating and maintaining relationships with local board certified allergists, health professionals, schools and community organizations
• maintaining FAAM’s relationship with community members through this website, our email list, and social media
• joining forces on local, state and national levels to advocate for those affected by food allergies

Are you interested in joining FAAM? Head over to FAAM’s website, simply share a little about yourself, and you’ll receive regular emails about meetings and events, newsletters. FAAM will also notify you about volunteer and advocacy opportunities as they become available.

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How do you “eat an elephant”, enjoy a burger, and achieve a healthy lifestyle?

Imagine looking at a juicy hamburger that is piled high with cheese, avocado, veggies, and all the fixin’s. While thinking about how delicious the burger looks, you approach it with one major reservation and ask yourself the tough question: “How in the world am I going to wrap my mouth around that first bite?” You may have a similar feeling when it comes to achieving a healthy lifestyle.

March is National Nutrition Month. I wrote an article last year for Good Health magazine to support the 2015 theme: “Bite into a Healthy Lifestyle.” I thought I would repost the article here although this year’s theme is “Savor the flavor of eating right.”

When it comes to nutrition, it is difficult to know how to begin the journey toward healthier eating habits and it’s easy to “miss the forest for the trees” as the proverbial saying goes, especially when we are overwhelmed with mixed or distorted messages about nutrition and overall health.

You wouldn’t give up your hopes of eating that delicious burger just because it seemed too big, would you? Don’t give up on a healthier lifestyle either! While it’s easy to get bogged down wondering about all the details, take a step back and focus on the big picture in order to determine what’s most important and where to set your first goals when it comes to nutrition.

Focus on real food.

Memphis Nutrition Group defines real food as “anything that can be grown or killed.” You can’t get much more straightforward than that definition!  (Thanks, Leslie Schilling!) Are you eating primarily real food or processed food products? Sometimes a healthy lifestyle can be as simple as getting back to the basics when it comes to food selection.

Find a balance.

A healthy lifestyle does not mean thinking in terms of absolutes: all or nothing, good or bad, and “should” or “shouldn’t.” Rather than only having two options, there are many more choices that fall somewhere within the spectrum and provide balance. Finding balance means choosing nutrient-rich, real foods most of the time and sometimes selecting and savoring foods you enjoy regardless of nutrient quality too.

Foster progress, not perfection.

How do you define progress? Progress toward a healthy lifestyle is not always related to the number of pounds lost or the amount of willpower exhibited. No one’s diet or lifestyle will ever be perfect, so try not to judge or be too hard on yourself.

Remember: Habits take time to form and sometimes even longer to break; therefore, the journey to a healthy lifestyle requires patience and acceptance of where you are in the process. How do you “eat an elephant”, enjoy a burger, or achieve a healthy lifestyle? Take one bite at a time, setting realistic goals in order to yield satisfying, lasting results in the end.

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The Journey to Memphis Nutrition Group

December 2, 2015 started out a normal day. I was in the office seeing clients and looking forward to meeting with Leslie and Brigid later that afternoon. Leslie mentioned coming into the office a little early before our meeting, but I was a little surprised when she popped in and quickly said, “Come sit down. I have news.” I responded asking, “Good news or bad news?” Leslie replied, “Good news and challenging news.” My heart started beating a little faster as a million questions raced through my mind.

The next thing I knew, she was sharing that her husband got an incredible position at UNLV and that she would be moving to Las Vegas. Now, I’ve had special training in counseling skills, and I think Leslie took my seemingly calm reaction as having a good “therapy nod.” On the inside, I was in shock. In a fraction of a second, I’d asked myself…What would happen to the practice she’d built over the last 9 years? What would happen to our clients? What would happen to Brigid’s and my job? There were many different routes we could’ve taken, but in that moment, I knew without a doubt the business had to continue.

Here’s why…

Schilling Nutrition Therapy was never really a business to me. It was a passion that developed from my own recovery journey. Leslie and I met many years ago (before she even started Schilling Nutrition Therapy) when I hit rock bottom in my relationship with food and my body. At that time, she became my Nutrition Therapist. Leslie counseled me through my entire recovery, and I honestly don’t know where I’d be today or what in the world I’d be doing if it weren’t for her guidance out of disordered eating and into Intuitive Eating…which now just feels like eating. While I was still seeing Leslie, she began Schilling Nutrition Therapy all on her own.

It was also during the time I was meeting with Leslie that I decided to take a leap of faith and change my major to Dietetics & Nutrition. Believe it or not, I started college as an art major and stuck with it through the end of my sophomore year of college. The thing that was holding me back was not just the idea of losing my scholarship…it was tackling a ton of Chemistry. I finally decided that if I was truly becoming passionate about nutrition, I shouldn’t let a few years of chemistry hold me back.

I got to a point in my recovery that I didn’t need regular nutrition therapy appointments, but Leslie frequently checked-in with me to see how things were going with school and in life. I’d run into her from time to time at professional meetings and church, and I remember getting coffee with her shortly after finding out I was pregnant with my son. She shared with me that she’d hired another dietitian named Brigid Kay who had been working with her for a while by that point. She’d also had a child of her own. (It was later I’d find out that Leslie’s husband had already been offered a position at UNLV which he’d turned down because Leslie was on bed rest, and the timing just didn’t seem right for their family or the business.). At that time, a friendship began to form between the two of us.

Side Note: I had shared many times with my husband, Bret, that my dream would be to work with Leslie and eventually own a private practice. Though Bret believed in me, I never thought Leslie would consider hiring me, one of her previous clients. I also knew I’d never want to compete with her, so we’d probably have to move if I wanted to start my own business (because I just knew Leslie would never move).

Shortly after having my son, I went back to work full time. I was surprised to discover what a difficult adjustment this would be for me. I began to re-evaluate many aspects of my life, including my career. It was at that time, I received a Facebook message that changed my life forever…

That’s right…I immediately took a screen shot (pictured above), sent it to my husband, and asked Leslie how soon we could meet. I began working with Leslie and Brigid at Schilling Nutrition Therapy very soon after and haven’t looked back. I began to see God’s plan for my life and the reason for the struggles I had faced begin to unfold. (Disclaimer: Leslie worked with professional supervisors in making her decision to hire me. Though a somewhat controversial scenario, Leslie felt confident in her decision. I’m so thankful she believed in me.)

Fast forward again to 2016…

By now, you likely have a better understanding of why I felt so certain we had to continue. I’ll spare you the details of the last 4 months (though they’ve likely been the most challenging (as Leslie predicted), bittersweet months of my life, and get to the big announcement…

Schilling Nutrition Therapy is now Memphis Nutrition Group!

I am so excited and so full of gratitude that Brigid and I were given the opportunity to continue serving our clients and our community as owners of Memphis Nutrition Group! I see God’s hand so intricately weaving all of this together as it never could’ve happened without a very specific series of events in each of our lives. For me to come full circle from a client to co-owner of the very practice that probably saved my life is such an incredible testament not just to Leslie but ultimately to God.

I couldn’t ask for a better, wiser partner than Brigid in this journey moving forward. A huge dream of mine has come true though Memphis will miss Leslie dearly (not to mention how much Brigid and I will miss her). We feel honored to carry the practice forward, and I, personally, have been claiming this verse:

“Now to Him who is able to do immeasurably more than all we ask or imagine, according to His power that is at work within us, to Him be glory in the church and in Christ Jesus throughout all generations, for ever and ever! Amen.” Ephesians 3:20

Thank you

From the bottom of our hearts, thank you to all who have supported us through each part of our lives and journeys toward this moment! We hope you will continue to support us as we embark on a new portion of the journey yet with the same philosophy and the same dedication to service to our clients and community as always. Your kind words, referrals, visits to our social media pages and website mean the world to us, and we’re thrilled to finally share our big news with all of you!

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Wait…Why are we talking about my weight?

Raise your hand if you look forward to going to the doctor…

Me neither.

Not long ago, I had a check-up that I had been dreading more than usual. I contemplated canceling several times. As I was considering whether or not I would go to the appointment, I thought about all that would be done at the check-up. One of the first things that came to mind was getting my weight checked. Lately, I’ve encouraged several of my clients to decline weighing at the doctor’s office if not medically necessary for their care as few of my clients look at the number on the scale as “interesting data.” I felt convicted to practice what I had been preaching to my clients, so I pondered what it would be like if I said “no” to the scale that day. When I started thinking about speaking up and not getting weighed, I -much to my surprise- started to feel nervous…my heart was beating fast!

I’ve had clients share that it’s easier to just get weighed to avoid getting questions or receiving funny looks from the nurse who is in charge of getting vital signs. If this sounds like you, you are not alone. I, too, was wrestling with the idea of refusing to be weighed! Many people fear making their doctor mad, seeming ungrateful for their help, or acting like they know more than their doctor. I’ve also had clients share that they were treated differently after refusing to be weighed at a doctor’s appointment, but it wasn’t until this particular day that I began to understand why my clients struggle so much with the scale in the doctor’s office.

I chickened out.

It truly felt easier to just step on the scale that day. The nurse took note of my weight. I saw my doctor, expressed my concerns, and attempted to get my questions answered. During my appointment, the doctor was not particularly forthcoming with lots of helpful information, but I was – for some reason- completely shocked at what she was forthcoming about. Right before walking out of the room, she decided to tell me, “And just so you know, you’ve gained [x] pounds over the last year.”

I stared at her blankly, basically in shock, wondering why she felt the need to tell me this information. I certainly hadn’t asked about my weight. Before I could formulate a response (or close my mouth after my jaw had dropped), she continued, “You’re still fine. It’s just something I tell everyone just so they know.” I think I managed to utter an puny “OK?” before she left the room.

Immediately, I was so disappointed in myself. I began thinking of all the things I should’ve said in that moment. Even more, I began thinking about my clients and the weight bias and weight stigma they have experienced. My weight remains in a range that is deemed “healthy” or “normal” by the medical community’s [sometimes arbitrary] standards, so I cringed thinking about how this conversation may have gone for a person who was considered “overweight” or “obese.” I thought to myself, “No wonder people decide to delay or avoid medical care!”

I also thought about those who have struggled to gain the weight they need to be healthy. Hearing this comment could’ve been a major trigger for them. What if a patient gains muscle, making them stronger and healthier? What if the patient was recovering from an eating disorder? What about all of the other factors that can lead to weight gain?

Apparently, I’m not the only one who felt terrible about this one-sided conversation. It’s estimated that 20-30% of people will be strongly impacted by weight stigma from professionals but will not speak up for themselves, even when they know the truth about weight and health and want to be treated accordingly. The percentage is probably higher for those who receive unsolicited comments about their weight.

When it comes to weighing and weight, what can healthcare providers say and do to respect their patients?

• Give patients the option to be weighed or not by asking, “Would you like to be weighed today?” or “May I have your permission to weight you today?”
• If the patient says “Yes”:
  • Ask the patient if he or she would prefer blind weighing (facing away from the scale).
  • Weigh the patient in a private area that allows for confidentiality.
  • Record the patient’s weight without comments.
• Get scales for the office that are conducive to doing blind weights regardless of whether the patient turns around or not.
• Ask patients: “Do you wish to discuss your weight or health?” or “What do you feel about your health and weight?”
• Be sensitive to patients. If you’re not going to take the time to ask important questions about the patient’s lifestyle and provide answers to any questions that arise, don’t take the time to comment on the patient’s weight.
• Be sure to emphasize behavior changes rather than just the number on the scale.
• Avoid simply saying, “Lose weight.”
• Remember this: “When physicians rush to judgment, and prescribe overtly simplistic behavior goals and directives to patients of larger size, this does a tremendous disservice, and DOES cause harm. When shame is induced while underlying medical, psychological, and psychiatric issues are overlooked, individuals of size are not only left without the help they need, they also become increasingly avoidant of those whose role it is to heal.“

What will I do differently next time (and what could you do in a similar situation)?

• Plan and rehearse some responses beforehand to prevent being caught off-guard and subsequently left speechless when comments about weight are made or when asked to step on the scale.
• Ask my provider, “How is my weight connected to the medical problem I have?”
• Do my best to remain calm and engaged throughout the conversation. Ask as many questions as are needed to fully understand my provider’s perspective and assess whether or not it lines up with the research.
• Consider sharing research with the provider.

Unsolicited comments about weight are not appropriate. Period. Fortunately, I’m at a point in my life where I feel confident and content with my health, shape, and size. It certainly hasn’t always been that way for me, and I’d venture to say it isn’t that way for most people in this world. As I look back on this experience, I’m grateful for the opportunity to share my perspective and hopefully prevent similar doctor’s office incidents. I’ve learned a lot from this recent check-up and couldn’t let it go before sharing it with you.

I’d love for you to send me your feedback and share your experiences. Have you ever been the recipient of an inappropriate comment about your weight? If so, how did you respond?

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