Nurture Principles

Two heads are always better than one right? That’s why this week we give you a two-in-one twitterchat! We will be joining Marci Anderson RD, ‘s #EndED twitterchat with Marsha Hudnall RD of Green Mtn Fox Run

Marci E. Anderson is a dietitian and owner of Marci RD Nutrition in Cambridge, MA. She specializes in treating eating disorders and body image concerns. She is an intuitive eating coach and anti-diet zealot. She is the creator of #EndED and hopes to bring anyone and everyone together who cares about ending eating disorders. Marci’s hope is to end the silence and myths about eating disorders, create a place for honest and informed discussion, while offering hope and encouragement.

Marsha Hudnall serves as the program director at Green Mountain at Fox Run where her mission has been to help participants learn to enjoy food and eating while successfully managing their weight and health. An accomplished writer, Marsha has produced a body

of work that reflects her desire to help people move away from restrictive notions of food and health, and thereby more easily achieve a healthful intake. She currently sits on the board of directors for the Binge Eating Disorder Association.

Wednesday 5/25/11 8:30-9:30 EST we will all discuss myths, facts, and treatment strategies for Binge Eating Disorder (BED).

To see some of the questions we’ll be responding to check out Marci’s blog post and RSVP on Facebook

New to Twitter Chats?  Read this great article and use tweetchat.com to make everything more streamlined! Be sure to follow @ScritchfieldRD @MarciRD @MarshaHudnall and use the hashtags #endED & #mefirst for every tweet!
Hope to see you there!

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My heart is full at this very moment. It’s not often that positive messages about healthy living get out there. It’s RARE that the word “DIET” is out there in a negative or neutral context. But that’s exactly what happens in this video with Sam Kass, White House Chef when he said “we don’t diet – it’s a lifestyle”. THANK YOU! It is so important for the public to hear dieting in a negative context.

People equate healthy living to dieting. That is not the case. Changing your behaviors to eat more nutritious may feel like “dieting” because it is so new, but when you eat healthy, nourishing foods your body will naturally lose weight if you need to. People also equate “not dieting” to eating without any boundaries, inhibitions, or structure. Also not the case. Intuitive eating guides you to balance out what your body needs (nourishment) and wants (cravings and appetite) It is my honest opinion that wherever a person is on their #mefirst self-care journey that they will eventually come to see that dieting is deprivation and a complete waste of time. However, we have a long way to go… check out some of the post comments. People ripped apart the use of dried fruit. Hello, FOOD POLICE. Thankfully others in the comments sorted it out, but if you read it, it is so clear that most of us are still very diet-minded. It’s another reason we have to ditch diets!!!

Yahoo video: A favorite Michelle Obama snack: Exclusive access into White House kitchen

Fruit, Nut and Oatmeal Bars

originally posted at Yahoo.

Ingredients:

6 tablespoons grapeseed oil, or other neutral oil, plus extra for brushing pan
2 cups rolled oats
½ cup mixed seeds, such as pumpkin, sunflower and sesame
½ cup honey
½ cup dark brown sugar
1/3 cup maple syrup
Pinch of salt
1 ½ cups mixed dried fruit, such as raisins, cherries, apricots, papaya, pineapple and cranberries (at least 3 kinds, cut into small pieces if large)
1 teaspoon ground cardamom or cinnamon
2 tablespoons of butter

Directions:
1. Heat oven to 350 degrees. Line a 9-inch-square baking pan with parchment paper or foil, letting a few inches hangs over side of pan. Brush with oil
2. Spread oats and seeds on another baking pan and toast in oven just until golden and fragrant, 6 to 8 minutes, shaking pan once.
3. In a saucepan, combine oil, butter, honey, brown sugar, maple syrup and salt. Stir over medium heat until smooth and hot. In a mixing bowl, toss together toasted oats and seeds, dried fruit and cardamom. Pour hot sugar mixture over and stir until well combined.
4. While mixture is warm, transfer to prepared pan, pressing into pan evenly with an offset spatula.
5. Bake until brown, 25 to 30 minutes. Transfer pan to a rack and let cool completely. Using the overhanging foil or paper, lift out of pan and place on a work surface Cut into bars, about 1 ½ inches by 3 inches.

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I have had such a fun time at Fitbloggin’. Lots of amazing people attending to learn more about health and wellness blogging.

At the Cherries booth (@ChooseCherries) we’ve been whipping up #RedRecovery “Recharge” smoothies made with tart cherry juice, honey, and yogurt. (Check out all their cherry recipes on their website.)

I had a great time with Robby Lamb making a snack with tart cherries, walnuts, and dark chocolate chips.

I love this snack because it provides some great nutrients for lasting energy. The tart cherries are chewy and give a boost of natural sugar (plus those anti-inflammatory anthocyanins.) Nuts have fat for sustained energy. And chocolate… do you need a reason? (HA!) We used dark chocolate, which also has antioxidants. These flavors together are the perfect sweet, crunchy snack.

After talking with lots of Fitbloggin attendees, one thing I learned is those who are trying to lose weight hesitate to fuel their workouts. I tell my clients “if you can’t fuel it, you can’t do it.” I don’t care how much weight you have to lose, your body NEEDS fuel before and after a workout. Food is not the enemy. As you go through your #mefirst journey you will see that more and more each day. So do yourself this favor. Repeat after me.

I am an ATHLETE!

If you are lifting weights, running, boxing, swimming, doing yoga, cycling, or walking… anything but couch surfing! See yourself as an athlete! You want hydration and carbohydrates about 60 minutes before a workout – a 10 ounce glass of tart cherry juice will do the trick. Learn more about the Red Recovery Routine and download your copy at their website.

What is your favorite way to fuel YOUR workouts? Would love for you to share recipes/blog posts. And if you are struggling with fueling your workouts, leave a comment. Let me help ya!

Disclosure: Cherry Marketing Institute provided registration and financial compensation for me to attend Fitbloggin‘

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By Alysa, Originally Posted on Inspired RD

Tired of serving plain old rice with your meals? Why not try quinoa? Quinoa (pronounced “KEEN-wah”) is an ancient seed that packs a nutritional punch of protein, fiber and potassium. It cooks up in only 15 minutes, making it a perfect side dish for busy families.

Quinoa is perfect in soups, or as a base for a cold salad too. I actually have a quinoa salad recipe that you will want to take to all of your summer potlucks. Recipe coming soon.

In the meantime, this is how I cooked my red quinoa a few nights ago to go with our apple-butter lamb filets. Adding some coconut milk was a wonderful flavor compliment to the cinnamon in the apple butter.

Simply take one cup of water,

and one cup of coconut milk.

Pour liquid in a small pot along with 1 cup of quinoa. Bring to a boil, stir, then place the lid on top and lower heat to a simmer. Simmer for 15 minutes or until all the liquid is absorbed. Fluff with a fork and serve.

How do you like your quinoa?

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When was the last time you visited a National Park? With almost 400 parks in the United States there is sure to be one in your neck of the woods, and you can easily find one online using the National Park Services search tool. There’s something for everyone in National Parks, from history, to long hikes, waterfalls to canyons. But unfortunately most of us spend more time indoors, working or watching tv than we do enjoying the national wonders of the United States. That is why May 21st has been designated as National Kids to Parks Day. Over 2000 kids have pledged online to participate and more than 100 mayors across the country have signed official proclamations

Why should you get outside? In an age when kids and adults are spending much more time in front of a screen-tv or computer, there is much less time spent outside, being physically active. It’s no secret that we are in the middle of an obesity epidemic and physical activity is key to staying healthy and happy. National Kids to Parks Day has been endorsed by America’s State Parks, American Academy of Pediatrics (AAP), National Education Association (NEA), Children’s National Medical Center, Boy Scouts of America, Girl Scouts of the USA, US Army Corps of Engineers, Children & Nature Network, and the President’s Council on Fitness, Sports & Nutrition in support of the First Lady’s Let’s Move Outside initiative to get more youth and families to be active and live healthier by achieving the Presidential Active Lifestyle Award (PALA). the National Park Trust’s Buddy Bison web site now includes an area where kids can sign up to visit a park and provides a slew of resources for outdoor, healthy living and ideas for park activities and family fun.

Do you have a favorite National Park? What is the easiest way for you to get outdoors?

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• Sweat Everyday, but don’t get Dehydrated!

Participating in endurance events in hot and humid conditions can also exacerbate dehydration. Dehydration is the process of losing fluids from the body; in this case, through sweat. As you sweat, you lose water and salt. Each runner sweats and loses salt at a different rate; thus, it is vital to replace fluids and monitor sodium intake in order to avoid any issues. -Dr. George Chiampas, Chicago Marathon Medical Director

Did you know that on hot days, athletes can lose about five liters or 20 cups of water through sweat during prolonged exercise??

How are you beating the heat this summer? Do you like training in the summer for a fall race or event?

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Did you know May is National Physical Fitness and Sports Month? Even if you think you ‘can’t exercise’, physical activity isn’t just running on a treadmill.

Here are some ways to fit more physical fitness into your day:

• Do something physically active with your kids each day. Take a walk, play tag, or simply dance around the house to your favorite tunes.

• Make new friends that share your interests. Sign up for a fitness program at your local recreation or community center and meet others with similar fitness goals.

• Meet a friend for workouts. Working out with a friend may help you stay on track and encourage you to challenge yourself.

• Go for a half-hour walk instead of watching TV.

• Take the stairs instead of the escalator.

• Acknowledge your efforts with non-food related rewards, such as a family day at the park, lake, or zoo.

• Use a family activity planner to make time each day for activity.

To keep track of your physical activity each day, and schedule it out, check out the We Can! activity log. With the spring weather in full swing, what are you going to do to get more physical activity in this month?

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If anyone gets the allure of dieting, it’s me. I swear if you could get a PhD in diets, I’d have at least five. I actually have more experience dieting (started at 12) than I do as a registered dietitian!

But as you’ve heard me say a million times, dieting is bad (mmm kaaaay?). I’m not going to list all the negative aspects in this post… although I’d LOVE to see them in the comments   I’ll just say this: diets promote thinness, science says thinness is not health, our culture says we need to be thin to be worth a damn (that’s discrimination we should not tolerate). As long as weight loss is the goal and primary focus VS health and wellness, behavior change, quality of life, absence of disease, all we’re doing is delaying the freedom, flexibility, knowledge, and empowerment that comes with living a truly #mefirst balanced life.

I’m going to take every chance I get to lay the “smack down” on diets and diet-mindedness. That’s why when Fox 5 wanted me to stay up past my bedtime to do a late night TV appearance on the Consumer Reports diet rankings, I said YES. I didn’t care that I’d lose sleep. This topic is too important. YOU are too important for me to keep my mouth shut.

So, here’s what I said… Sound off in the comments. What do you think? Agree? Disagree? What points would YOU have made if you were on there?

Consumer Reports Names Jenny Craig Best Diet: MyFoxDC.com

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We all know that an important part of the “Me” movement is setting aside time for taking care of YOU. If you’re exercising (and I hope you are) then you need to fuel that exercise with good nutrition before and after your workout. May is National Runners Month — but even if you don’t run you will benefit from learning how to optimize your performance (and maximize health benefits) from fueling well.

The Cherry Marketing Institute is sponsoring a special #MeFirst Twitter party with sports nutritionist (and ultra marathoner) Rebecca Scritchfield, RD (that’s me!) on Monday, May 16 at 8:30 p.m. EST  to talk about how your body’s “fuel” plays a key role in managing post-exercise muscle pain and soreness – especially anti-inflammatory foods, like tart cherries.

Studies show that cherries contain powerful antioxidants called anthocyanins – responsible for cherries bright RED color — that may help the body recover more effectively after a tough workout. And this is just my opinion, but they taste GREAT too! I love them in oatmeal pre-workout and the juice is a smart foundation for your recovery smoothie.

Join the Twitter party and learn more helpful tips and where to find great-tasting recipes to fuel the body for performance. Best of all, you’ll have a chance to win awesome prizes. Who doesn’t love prizes?!

So, the #mefirst check-in: nutrition? check. exercise? check. fun? double check!! There’s something #mefirst for everyone on this Twitter chat. Even if you can only pop by for a few minutes, I hope to see you there!

* Be sure to follow @ScritchfieldRD and @ChooseCherries with #MeFirst and #RedRecovery on Monday, May 16 at 8:30 p.m. EST to participate!

* Add your Twitter handle to the comments section to RSVP and add your name to one of the prize drawings. The prizes are various “cherries” packages, which @ChooseCherries will award during and after the Twitter chat.

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By Leslie Goldman; originally posted on Health Breaks Loose

So, I am now 35 years. Halfway to 70, as my (only slightly) younger brother so kindly called to remind me. May 1st has come and gone with nary a Great Dane to show for it (*pout*), but my husbanddid make a slew of other wishes come true, including my dream of having a sandwich named after me: I went into Starbucks and saw a big sign advertising their Java of the Day: “Lolly’s Birthday Blend – sweet and spicy, bold intensity, nutty finish, the brew favored by Britney Spears and 92% of Bravo reality stars.” (The eponymousfun didn’t stop there; my favorite bakery and salad shop were also featuring Leslie specials, including a whoopee pie with twice the frosting!)

Another stellar way to celebrate my big day? Watching my BlackBerry blow up with Facebook message after Facebook message – scores of happy wishes from close friends, blog fans, college flames, former bosses, my high school locker neighbor and more. Page after page of birthday wishes streamed through all day long, plastering a perma-grim on my punim. Even better: Not a single one said, “You have a lumpy, disgusting butt.”

Shocking, right? But in fact, the only person who ever says things like that to me is…yours truly. I know, I know, I’m a body image blogger and I talk a good game about loving yourself unconditionally. But I’m not superhuman, and horrid, self-defeating thoughts still creep in from time to time. But yesterday, as I scrolled through all the lovely, heartfelt messages, I thought to myself, “THIS is how I should treat myself. I need to see myself as other see me.”

Like this one from Jamie Len, a new friend I made after interviewing her for an espnW.com story: “HAPPY BDAY LG!!!! You are one of the most wonderful, entertaining, and inspirational woman I have ever known…and am honored to call u a friend!” Please note, she did not mention anything about what number pops up when I step on the scale, or the jar of peanut butter I pounded through last week.

Or this one from Annie, a treasured magazine editor: “Happy Birthday to a wonderful person:) ” Annie respects me for my writing skills, not my ability to squeeze into a Size 6.

Charlotte, a faraway blogger friend, wished me “a year full of Brazilians, hamburger bras and lunches with Morty. Not in that order.” Inside jokes, all – and proof that she pays attention, that she knows me, that she values what I have to say…even if it is something seemingly senseless about undergarments constructed with ground meat. And not one judgy mention of the chocolate cake with multiple frosting layers I took down last night.

My bestie, Amanda, wrote, “Love you, Lolly! This will be your best, most-blessed year! Xoxoxoxoxoxo, etc…..♥, Mandy.” Amanda knows some of the struggles I’ve endured in the past year, and her prediction for a blessing-filled year shows me she believes in me, that she wants what’s best for me – not that she cares about whether I have a six-pack.

And, as with many things in life, it was the words of a sage therapist who put everything in perspective. My friend Mary Jo typed “Leslie Goldman Alter, its your birthday!! Don’t forget to enjoy every single second and then go after a fabulous year.”

My birthday wish for all of you: A fabulous year filled with constructive, positive, healthy thoughts. Let’s give ourselves the gift of compassion, of kindness, of seeing ourselves through the eyes of those who love us for who we are, not what we look like.

Starbucks’ special Java of the Day 

Sweet Mandy B’s special Whoopie Pie of the Day 

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