Precious Heart

Your heart is the life beat of your body…quite literally. Heart disease is a killer. It kills more people every year in the U.S. than anything else. Do you have heart disease? Does someone you love have heart disease? Do you or someone you love have diseases that lead up to heart disease?

  • High Blood Pressure
  • High Cholesterol
  • High Triglycerides
  • Stroke
  • Heart Attack
  • Diabetes

Do you or someone you love have these risk factors that make you more susceptible to get heart disease?

  • Smoking
  • Overweight
  • Obesity
  • Inactive
  • Family History of Heart Disease
  • Preeclampsia (high blood pressure while pregnant)
  • Poor Food Choices

Does this scare you? If it did, that was not my intention. My intention was to get you to hear me out and face the facts of how utterly important your diet is to keep your ticker ticking. I care about you. Every single one of my readers. I pray for you and I pray for the health of your bodies.

What you eat matters a lot when it comes to heart health. I could give you the same old lecture on eating “healthy” food will keep you healthy. But you’ve gotten that before. The month of February we’re going to talk about foods that you may want to get into your diet to improve your risk factors and keep that heart healthy.

Start today…don’t wait. Foods that have a lot of salt (sodium), animal fats (beef, pork, butter, cream), trans fats (partially hydrogenated oils), and not enough balance of the super nutrient rich foods can lead you down the path of illness. Let’s take the path of wellness…

Week 6 Tips: Keep it off for life…from some people who have (or well on their way)

I asked a few friends of mine, who are successfully on the journey to weight management for life, to give a list of tips that are helping them on their path:

  • There isn’t a magic pill so you can stop waisting your money
  • Find physical activity that you love to do
  • Surround yourself with supportive people
  • Be aware of your food and portion sizes
  • Don’t deprive yourself of food you enjoy…learn moderation
  • Take advice from the experts (dietitians)
  • Set small, attainable, short term goals to get to your big picture goal
  • It’s not a diet but a choice to change your view of food and how you eat
  • Plan ahead…meal plan, carry snacks, avoid grocery shopping on an empty stomach
  • Weight loss isn’t linear and sometimes there will be ups and downs but the key is to look at the big picture and to see a trend downwards
  • Diet is more important than exercise…you can’t out exercise poor diet choices
  • Saying “no” hard is difficult but sometimes necessary
  • Think of food as fuel for your body, it’s not a friend and it’s not the cure for a bad day
  • Balancing your diet is going to make you feel more satisfied

A special “thank you” to Kelly, Rich, Lisa, and Josh for these tips. You are helping in more ways than you can imagine!

A Few Dietitian Tips:

  1. Slow and steady weight loss is the best. 1-2 pounds per week is fat. Anything more than that is muscle and/or water weight.
  2. Dietitians are the experts in food and nutrition. Advice from other people (even doctors…sorry doc friends but I know most of you are with me on this) may be nice but check with a dietitian especially if it sounds too good to be true.
  3. Diet plans don’t work, if they did dietitians wouldn’t have jobs and people wouldn’t be diet-plan hopping.
  4. You eat more than you think. People don’t gain weight from eating within your calorie limit. I promise. Take a honest look at your diet, food journal in an app that adds it up for you, beverages count too.
  5. Overweight (per the BMI scale) does not necessarily mean unhealthy. I know MANY “overweight” individuals who eat very well, are active, in shape, and have healthy body fat percentages (that’s the key), and healthy waist to hip ratio (also key). Weight doesn’t always equal health. Get your body fat percentage and/or waist to hip ratio checked if you’re curious.

Body Image

I swore that I would be as open and honest with you as possible. Here it comes. Any dietitian will tell you they either struggle with body image issues or are currently struggling with their body image. Unfortunately we are the experts in food and nutrition and that means we should know exactly what to put in our bodies to make us look like we know what we are doing. Well guess what? We are human and we are living life just like everyone else. We have body image issues just like the rest of the millions of women and men out there…the struggle is real.

Here’s the deal. I had twins 7 months ago. What a truly significant blessing it was/is to have these little guys in my life! I also have a 4 year old who is just as spunky as she is cute. I will never blame my body image issues on my children. It’s not their fault. [Side note if you are blaming your children for the way you look, stop right there and re-evaluate those thoughts and what you are saying to your kids about that.] Throughout both pregnancies I gained an appropriate amount of weight for each a singleton and a twin pregnancy. Not surprisingly I don’t look like I did when I was 25 and this week, for some reason, I’m really bothered by that.

I was heavily convicted today about my self talk. As a Christian I want to ensure that how I’m portraying myself would be the same way Jesus would portray me. At one point this week I referred to the size of my clothing as “fatty”. I’m ashamed! That is the same exact thing I counsel my patients not to do and here I am being super negative towards my body. Here’s what I was convicted of: God loves my body so much and I felt Him wondering why I didn’t love it the same. I’m pretty sure if God could be offended, He was at that point. HE MADE ME!!!!! I was basically bullying my body, the body that God has created specially for me, in this time, at this moment. She ran circles around the boys in the neighborhood as a little kid. This body has hiked mountains and walked down the aisle to her best friend at their wedding. She carried 3 healthy babies and mourned for another. This body has taken me through 33 years of life and has yet to let me down. Why would I treat it with such disrespect? This body is a temple and I have been verbally vandalizing it.

Rant time (I promise it’ll circle back to the main point): I am sick and tired of pyramid diet and exercise schemes. I’m sick and tired of people talking about getting skinny. I’m exhausted just hearing what the next great eating plan, fad diet, shakeologizing, orthorexic (look it up), body image crushing, social media promoting, “health expert” has to say about how you should eat, what you should look like, or how amazing life is because you’re drinking an unknown substance before a workout. Listen, I know I’m offending a lot of people here and if the above is your thing and you stop reading at this point that’s fine but I encourage you to hear me out.

YOU DON’T NEED ANY OF THAT STUFF TO BE EXACTLY WHAT GOD MADE YOU TO BE

My body image issues are just like yours. Secrets out, I don’t need a magic shake, an expensive workout video, a wonder-pill, a diet of starvation and exclusion. I need to be filled with joy that God made me. I need to be healthy NOT because society says so but because God wants me to honor His temple by how I treat it. God led me to become a dietitian and I’m so grateful. I love my profession and everything we stand for. A diet that promotes overall wellness was never intended to make people skinny. A way of eating healthfully is intended to prevent disease and promote well-being. Sure, weight management is recommended to prevent many diseases and promote holistic wellness but it’s not the end-all-be-all. I’d much rather have an individual who is “overweight” that eats well, exercises regularly, manages stress appropriately, and loves their body as opposed to a person who is “skinny” starves themselves, exercises only because they ate something that had too many calories, is stressed out because they are worried about how they look, and hates their body. Don’t let the devil lie to you and say that the only thing that matters is how you look. It was a rough week and I don’t wish that on anyone.

Final thoughts: This isn’t a typical post for me. I just want to make sure we stop beating ourselves up over our body. These things are pretty amazing. Feed it well, not because you’ll look better but because you’ll feel better. Move your body more, not because your belly won’t hang over your pants but because it will ache less. Manage your stress, not because it’s cool to “have it all together” but because worrying less about the small stuff allows us to fill up on the little joys that make life so amazing.

Challenge: be good to yourself and others, be positive to yourself and others. Kindness matters. Be kind, be gentle, be brave, and do something great because in the end of life it is not going to matter how much you weigh, what size of clothes you wore, if you ate 100% organic or “clean” or how many burpees you could do…it’ll matter how you treated yourself and others. Jesus loves you just the way you are…He’ll meet you in whatever capacity you find yourself. Allow Him to fulfill your life, not food/exercise/materialistic stuff.