Nurture Principles

On August 29, join Rebecca and Leslie Goldman (author of Locker Room Diaries). This month’s topic is all about compliments. Giving and receiving compliments makes us feel good and boosts our mood – even our body image.

We are going to discuss why it may be easy for some people to dish ‘em out, but a lot of people have trouble taking them!

Come meet Leslie and all the other wonderful people supporting and striving for “me time” at the MeFirst chat.

Meet the expert:

Leslie Goldman is a women’s health writer whose work regularly appears in O: The Oprah Magazine, Women’s Health, SELF, Runner’s World, Natural Health, espnW.com and more. A seasoned body image expert, she wrote Locker Room Diaries: The Naked Truth About Women, Body Image, and Re-imagining the ‘Perfect’ Body. (Da Capo). Follower her on Twitter @LeslieGoldman and check out her blog, www.healthbreaksloose.com

She will be tweeting from @LeslieGoldman and Rebecca Scritchfield will be moderating from@scritchfieldRD

Have a question you’d love to ask? Leave it below in the comments section and we’ll be sure to include it! Check back on Tuesday for the best of the chat! We look forward to tweeting with you! You can also RSVP on Facebook

Each month, the MeFirst chats (with the hash tag #MeFirst) will have a special guest expert and will be moderated by Rebecca Scritchfield, creator of “Me First”.

The Specifics

The format for a Twitter chat is as follows: The moderator will tweet a question beginning with Q1, Q2….containing the phrase #MeFirst. Those who wish to respond will tweet back with A1,ending in #MeFirst.

So how do you find the chat? Log into your Twitter account and search the ‘tag’ #MeFirst. This will show you all tweets containing #MeFirst. You use just like Twitter;  reply, comment, retweet, etc.  All of your tweets will automatically be tagged with #RDchat.

(Newbies: We like www.tweetchat.com for Twitter chats, very easy to use. If you don’t have a Twitter account, it’s free to sign up for one. If you want to participate, but need more help, send us an e-mail and we will be happy to get you step by step instructions.)

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When I started “mefirst” in December, my hope was that people would discover the “feel good” benefits of a positive approach to self-care  (vs weight loss and diet drive). Fast forward six months and I’ve been blown away by the #mefirst hash on Twitter and the success with the Twitter chats.

Considering the growth “me first” has experienced, I made a decision that I really want to make this the community it deserves to be. A major first step in that direction is providing several “voices” on the blog. I cannot believe that the first person I asked said “yes”….

Welcome, Leslie Goldman!

Leslie Goldman, MPH

Leslie and I met on Twitter. I asked her to meet me for lunch in Chicago when I was there for a speaking engagement. We gabbed about everything from the weather to whether we should order breakfast for lunch! I fell in love with Leslie’s sense of humor. I appreciated our “story swap” of our personal experiences that led us through different career paths, but eventually brought us together to collaborate on “me first”. Speaking of personal experience, read about Leslie’s here: http://healthbreaksloose.com/health/this-is-leslie-on-lexapro/

Leslie is going to be blogging at #mefirst on a regular basis and I can’t wait to see what she whips up! You probably have read her articles in dozens of magazines already.

Check out Leslie’s bio!

Leslie Goldman, MPH, is a Chicago-based health writer, specializing in women’s issues. A regular contributor to Health, O: The Oprah magazine, Women’s Health, Self, Runner’s World, Natural Health and more, she frequently appears on the Today Show as a body image expert. She is a columnist for espnW.com and blogs at her personal site, www.HealthBreaksLoose.com. She’s also authored a book, Locker Room Diaries: The Naked Truth About Women, Body Image, and Re-Imagining the “Perfect” Body,

@Leslie Goldman on Twitter

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By Carrie Skoll

Guilt is such a powerful emotion.  There are books and every other manner of analysis devoted to the topic.  I think we can all agree that it’s a destructive emotion.

Me First means letting go of the guilt associated with taking care of ourselves. It’s okay to take care of you.  It’s okay to slow down and listen to what your body is telling you that you need.  It might be ignoring a phone call when you have 5 minutes of a quiet house.  It might be declining yet another volunteer opportunity that will overstretch your time budget.  It might be any number of things that help you take care of yourself.

I am much more peaceful with myself when I let go of the guilt about my actions.  Whether it’s a food choice, an exercise choice or something related to my family and my children, I know that I’m making decisions based on what is right for my life.

I don’t always make the right decision.  Sometimes I eat based on emotions, or I snack mindlessly, or I do something hurtful to my loved ones.  However, I’m learning to not beat myself up over those decisions.

I work for balance.  I choose to feed my body the fuel that it needs to get me through my day.  There are days where I don’t fuel properly and I promise myself that the next day is a new opportunity.  I don’t dwell on the mistakes, I learn and move on. 

Along with a million other things that I try to teach my children, I work on this ‘learn your lesson and move on’ technique.  I’ve noticed that it’s really hard for my 10 year old daughter.  Whether it’s a nature v. nurture thing is hard to tell, but it kind of scares me.  She tends to beat herself up over small mistakes in the day.  I’m quite thankful that she likes to talk to me about them, especially since I use the time to reinforce the learning opportunity and the letting go skill.  I only hope that the lessons sink in before the guilt habit becomes lasting.

But it makes me wonder if some of us are more inclined to the guilt thing?  Are those the same of us who struggle with making healthy choices? 

What productive result comes from our guilty feelings?  None.  That’s right.  None. All we do is feel bad about ourselves.  How’s this for a healthier way of dealing with a poor decision?  Look at what happened, find the lesson to be learned, move on.

Carrie is a full time stay-at-home mom and a part-time dietetics student in Southern California.  After being unhealthy and overweight most of her adult life, she made a change a few years ago to adopt a healthy lifestyle.  She is now training for her first half-marathon and blogs at http://familyfitnessfood.com.  You can also find her on Twitter @CarrieSinCA.

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By: Jessica Ratts, Elite Nutrition Intern

The other day I was reading a magazine in the waiting room of the dentist office and wouldn’t you know it was about food! The article talked about how we don’t have to have a love/hate relationship with our food. The article highlighted patterns of eating that I’m sure most of us can relate to in one way or another. Check out a few of the patterns below. Is this you? I gave some “me first” tips for each pattern. Did you change any of these habits and if so, what did you do? Please share!

Pattern 1: Speed eating

With our fast paced lifestyle many people often find themselves eating in a hurry. The article reminded readers that eating is not just physically chewing the food, it is the sight and smell as well. Next time you go to eat slow down and enjoy your food. Eat the amount you need to feel hunger go away and a “comfortable” full.

This is one small “me first” activity anyone can start to add in to their day. Just take a break and eat your meal without any distractions. Try turning off the computer at work and heading to the lunchroom at the office.

Pattern 2: Famish to full

Fast paced lifestyles can leave little time for some of the most important basic necessities, such as eating! Many people work long hours with very short breaks and find themselves working through hunger and waiting until you are finally starving before you eat. When your body is so hungry that your stomach is growling it is more likely that you will make less healthy and balanced choices because all you can think is “I need food!” When you wait too long to eat, your brain sends a signal to increase cravings for foods high in fat, sugar, and salt, usually. You might just grab whatever is quick or close by and eat it fast – as in five minutes. Instead, eat often throughout the day. If you are not hungry for a meal, but feel a little hungry then you need a snack. Pull out your healthy snacks such as some nuts, yogurt, or celery with peanut butter. It’s all about thinking ahead and planning accordingly.

Another great “me first” tip: Don’t forget your work and family needs will always be there, you need fuel to keep  your energy levels up. Don’t wait too long between eating. You’ll feel much better.

Pattern 3: Stress eating

This one is more self explanatory and I’m sure many can relate. We have all been stressed at one point in our life right? Stress causes your cortisol hormones to surge causing you to have an increase in appetite.  Sometimes it can just “feel good” to eat something comforting. If you aren’t hungry but you are stressed, find a better way of dealing with the stress like venting to a friend or finding someone who can make you laugh. Doesn’t that sound like a “me first” thing to do?

Now that you’ve read about some common eating patterns, what do you think? Are you a stress-eater? Famish to full? Or what about a speed eater? Are you working on slowing down and taking time for meals? Let me know what works for you!

About Jessica

I am a new member to the blogging world and to the “Me” Movement blog. I am senior majoring in dietetics at Indiana University Bloomington. I love food and I love to exercise. I have been a dancer since I was three. It’s just in my blood! Part of what drew me to nutrition was seeing several dancers struggle with nutrition and develop eating disorders. I have also been inspired to become a diabetes specialist because of a close friend with type 1 diabetes.

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In celebration of MOMS, I’m starting a list of free gift ideas for mothers day! Of course, my #1 idea is the gift of the “mefirst” mindset! I bet there isn’t a mom out there who does not feel at least a little bit guilty about taking time for themselves. Of course, the #mefirst die hards know that it’s like the airplane oxygen mask. You secure your own and then help those around you. Anyone who has felt that good mood, boost of energy, or elevation that comes with self-care, you know what I’m talking about. Why don’t we make sure the moms in our lives get that experience?

What Can I Do?

You can give them permission to take time for themselves. Get them to see rest, exercise, stress management, and eating well as self-care. Get them to envision how much more productive, successful, and happier they will be if they make time for themselves. Let them know no matter where they are at right now, they can take steps for more balance in their life.

We’ve Got Tools

Print out the “me first” pledge and give it to them. Tell them you will be there for them. Talk with them about their health and wellness goals. Let them know ways you can help them get there. Co-sign their “me first” commitment pledge. And be their BIGGEST cheerleader. (rah rah rah)

Other Free Ideas

Here are just a few other ideas I have for free “thank yous” to moms.

• Send a handwritten card or letter and let them know how much you value her
• Spend a few hours cleaning and organizing a room for her
• Babysit so she can go workout or get some rest
• Compile some of your favorite recipes, make one for her and give her the other recipes

What other free ideas do YOU have? Post ‘em in the comments.

Have you signed the “me first” pledge yet?

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By: Rebecca Scritchfield

Today is going to be a great day! That’s because I get to do what I love best… talk! (LOL, seriously, I was voted “most talkative” in middle school and high school). No. What I love best is engaging people and helping them think differently about their health and wellness. I want people to see their daily choices about nutrition, exercise, and managing stress as self-care. Unfortunately, we don’t. Most women (97%) spend most days “bashing” the way they look. We don’t get any help from certain forms of media either. Take this month’s issue of Marie Claire. They published self-proclaimed “nutritionists” daily food journals. One woman starved herself all day and then binged on fruit, smoothies, and a box of macaroons once she finally let herself eat at dinner time. That’s disordered. Period. And any real nutrition expert with proper training would be able to tell you that (as if you couldn’t figure that out for yourself!)

So today is going to be a great day! Today I get to speak with influential women and clear the air. I’ll bust some serious myths about healthy eating… such as “eating after 7p.m. causes weight gain”. I’ll take them on a “flavor tour” tasting four different chocolates and documenting flavor notes. (This is a stealth way of teaching mindful eating, using all their senses. Savoring chocolate and choosing your favorite based on taste, not a food label.) I’ll show them how they can start with any food and “add nutrition” by adding veggies, nuts or seeds, beans, and herbs. We’ll also make a vitality fruit smoothie (banana split flavor – oh yeah!) using the approach of “add nutrition” – and the best part is I’ll be working with a 12 year-old girl (the granddaughter of the President of the women’s group).

I get so excited about every speaking engagement like it is the best one I’m going to do. I realize that I might only have an hour of their time. But a lot can happen in an hour. I hope to bring a more positive message about health, wellness, and body image to the group. I hope to change at least one person’s life today.

(And one other cool thing… yet totally unrelated… I’m speaking after George Bush! I won’t even run into him as we are in different rooms. This meeting boasts a list of major “world class” speakers Dennis Miller, Steven D. Levitt author of Freakonomics, Veteran Democratic political strategist Donna Brazile… just to name a few! I kinda can’t believe I’m part of this meeting.)

Learn more about my speaking: www.nurtureprinciples.com and my online community for self care the “ME” movement on Twitter @ScritchfieldRD and #mefirst

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By Carlene Helble

Stress has become part of our culture and undoubtedly, you may have experienced this sense of being overwhelmed quite often. For some, stress eating or stress drinking alcohol are an enormous saboteurs on the path to health and wellness. It’s not just the excess calories that can nudge you away from your goal though. Read on for common problems people struggle with and get some great solutions!

Alcohol Backfires on Your Well-Being

Stress drinking cocktails or a few beers after a hectic day at work is what some see as a ritual to unwind, but this canbackfire later. Alcohol prevents the brain from entering deep sleep leaving you unrested and restressed the next morning. Alcohol also dehydrates you If you do drink, keep it to one drink a night. That means 5 ounces of wine or 1 shot of liquor…not an oversized glass with a mixed drink.

Crush Stress with These Foods

Instead of fatty and sugar loaded ‘sometimes foods’, do your waistline a favor by choosing berries instead. These power fruits are super rich in vitamin C, which assists in battling increased levels of a stress hormone called cortisol. Pistachios offer a more savory option plus a blood pressure lowering bonus. If you find overeating is still a problem, try picking up some smaller plates. American dinner plates have morphed into platters! By using a smaller size, you are tricking your brain into thinking there is more food on your plate. Your eyes are bigger than your stomach…use it to your advantage! Save calories and get double your benefits by making smart food choices if you do feel stressed.

Cope With Friends

One of the best things you can do to relieve stress is phoning a friend. Call an impromptu gathering for berry parfaits (stress hormone reliever) with protein packed Greek yogurt. Take a 30 minute walk around the neighborhood which will keep your heart healthy and give you time to enjoy the scenery. A Harvard study even suggests that for every hour you exercise, your longevity increases two hours! Enjoying the company of friends at home or on a walk is free and keeps you smiling through the crazy events of the day.

Sleep on It

Catch some z’s. For a healthy heart, you need at least seven hours of sleep. Less than lucky number seven and metabolic changes could occur and even increase your risk for diabetes. Before jumping into bed tell yourself ‘tomorrow is a new day and I can make it great!’. Think of sleep as a reset button to start fresh in the morning. Sweet dreams!

Stress happens, but with the tips above, stress eating and drinking can be edited with healthy alternative options.

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By Carlene Helble

Women love their hair…and somedays love to hate it (bad hair days, ugh!). Between washing, styling, and brushing the average person loses 50-100 hairs each day. The way your hair looks is an indication of health and shedding could actually be a sign of a serious medical condition.  ABC recently looked into nine reasons for hair loss in women.

• Telogen Effluvium

Losing major hair each day? Telogen effluvium (T.E.) can occur “after pregnancy, major surgery, drastic weight loss, or extreme stress” or even as a side effect of some medications. At the peak of T.E., usually 6 weeks-3 months after the high stress event, you could be losing handfuls of hair at a time. During this time, hair moves faster than normal from the growing phase to the resting phase and into the shedding phase.

The fix: If it’s medication related talk to your doctor about dosage or switching drugs. Stress? Reduce your anxiety through relaxation techniques like yoga.

• Hereditary Hair Loss

Meet the #1 cause of hair loss. When hair loss is passed down through generations it is known as androgenetic alopecia. The gene can come from Mom or Dad, but your chances of inheriting the gene increases if both parents had hair loss. This kind of hair loss is seen as a slow developing thinning at the hairline. If your doctor wants to test, they may do a scalp biopsy to look for miniaturized follicles (a major sign of this cause).

The fix: Rogaine. Really! It works on men and women, but if you’re pregnant or nursing Rogaine is not a safe option.

• Hypothyroidism

Thyroid hormone helps regulate your metabolism, heart rate, and mood. An underactive thyroid could be the cause of irregular growth of hair, skin, and nails. You may also see unexplained weight loss, feel tired, and have a hard time concentrating. Hypothyroidism is seen in 5% of the US population, but it’s ten times more frequent in females.

The fix: Luckily, a blood test can be done to diagnose hypothyroidism and thyroid hormone medication can help restore levels to normal.

• Lupus

Often seen in women of childbearing age, Lupus is an autoimmune disease that causes serious fatigue, headaches,swollen joints,and anemia. Hairloss in women with Lupus can be mild (while shampooing or brushing hair) or serious where large patches come out at once. Lupus can be defined through 11 diagnostic criteria.

The fix:Your rheumatologist will probably prescribe a medication like prednisone and a dermatologist will help find a cream for a scalp rash.

• Iron Deficiency Anemia

This can be caused by a low intake of iron rich foods leading to iron deficiency which affects red blood cells (and oxygen transport) within your body. The symptoms include fatigue, weakness, and pale skin but a blood test will provide a definite diagnosis .

The fix: Take a look at your food intake and aim for iron rich foods like:

• beef , pork, fish
• leafy greens
• fortified cereals
• beans

Each day, women need 18 mg of iron (8 mg after menopause) so talk with a healthcare professional to see if an iron supplement is right for you.

• Polycystic Ovarian Syndrome

PCOS is a hormone imbalance where the ovaries produce excess ‘male hormones’. You may notice irregular periods, acne, and scalp hair loss but facial hair growth. Blood work can be done by your doctor to look for elevated testosterone levels.

The fix: Medication is often used to block testosterone including birth control pills, or spironolactone.

• Skin Conditions of the Scalp

Dandruff,psoriasis, and fungal infections can make it difficult for hair to grow. You may notice your scalp is shedding skin, or has rough patches.

The fix:Depending on the skin condition, a prescription may be provided for a medicated shampoo or even an oral antifungal.

• Alopecia Areata

Like Lupus, Alopecia areata (A.A.) is an autoimmune disorder. A.A. specifically attacks hair follicles and occurs equally often in men and women. There are three forms of symptoms:

• round, smooth patches of baldness on the scalp, eyebrows, or legs
• total hair loss on the head is known as alopecia totalis
• hair loss that occurs all over the body is called alopecia universalis

Your doctor will probably take a look at the pattern of hair loss and run some tests to rule out other underlying causes.

The fix: Rogaine may help, as well as a stress reduction program in patients with Alopecia areata. Corticosteriods may also be prescribed.

• Excessive Styling

Alright ladies…put the brush down and back away! Heat and chemicals can cause breakage and damage to the hair. If styling is the cause of hair loss, the hair will often snap off without removing the root bulb.

The fix: Give your hair a break! Use the cool setting on the hair dryer and skip the flat iron every morning. Crazy color changes (like black hair to bleach blonde) can make it especially hard on hair so embrace your look for your hair’s health.

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Top 10 Ways to Take Care of ‘You’ First!!

Balance is such an important part of life. Yet, most of us never take the time to balance all aspects of our lives. Far too many of us are lopsided and out of balance — we’re always too “business-heavy,” “mind-heavy,” or “body-heavy” & always focusing on everything and everyone else first. Without Self-Care, the many demands of modern day living, especially for women, will inevitably leave you feeling depleted, fatigued, lost, resentful & unfulfilled. Alternately, while you probably feel that there is simply no time in the day for ‘you,’ when you take the time to make yourself a priority you will begin to reconnect with the joy in your life. It’s only when you practice self-care that you can restore true balance in order to sustain a successful, busy lifestyle, Here are 10 Top Tips to start taking care of ‘you first,’ as only then can you truly juggle it all without dropping the ball… and with the bliss and happiness you so richly deserve!

1. Connect With Your Mind: Take a few moments each day to clear your mind. Focus on simply being a part of each moment without worrying about schedules or problems that you have to solve. Meditation is an excellent way to reconnect with your mind.

2. Respect Your Body: Forget about all fad diets and restrictions. Your body knows what it wants – all you have to do is to listen to it! Allow yourself to enjoy all the pleasures of life (including food!). Practice Intuitive Eating & ALL things in moderation

3. Create Healthy Relationships: A healthy relationship will lead to a healthy life. Take the time to connect with your loved ones. Find out what makes the people you love tick. Learn to live every day in a healthy and inspired way.

4. Think Positive Thoughts: It’s so easy to become wrapped up in negative thoughts. Push these thoughts out of your mind by focusing on positive ideas. Negativity will bring you down every time. Why allow negativity to take control? Think positive thoughts instead!

5. Focus on Your Wellness & Health: When your body feels good, you will feel invincible. Treat your body to a healthy activity every day. Go for a walk, participate in a yoga class, or discover a new sport.

6. Breathe! Breathing is such a simple act, though most of us forget to breathe! Take deep breathes from your diaphragm, and let these breaths out slowly. You’ll be amazed at how much better you’ll feel after you learn to breathe all over again!

7. Learn to Make “Me” Time: Take a few moments every day to do something that you enjoy doing. Whether you want to learn Tai Chi or whether you want to paint sunsets, make sure to make “me” time!

8. Really Relax: Wind down at the end of a hectic day with a book, bath, or other leisurely activity. Once you’ve really relaxed, you’ll be able to take on a number of different tasks with ease!

9. Get Organized: Planning everyday tasks will help you to cope with anything. Write down your daily goals, create a calendar you can follow, and learn to organize your days!

10. Find Your Strength: When faced with a complicated task, try to find a way to evoke your inner strength. A simple word or mantra can make all the difference in the world! You can also try to visualize something that makes you feel stronger.

** Mandy Bobolia, CPC, CWC – is a Certified Professional & Wellness Coach. Her specialty & true passion is helping women entrepreneurs, new & established, to fall back into Bliss with their lives & businesses – for the first time OR all over again. A Master ReBlissologist, combining wellness principles of self-care first – Mandy then develops high-level strategies to ‘define & find’ the ideal client/niche, brand & messaging, networking, team-building/management, and streamlining systems & processes in order to reach new heights of professional success. Mandy’s Motto: Life is Short…Live Your Bliss Each & Every Day!!! Schedule your 35 minute FREE Bliss Consultation with Mandy Today at www.mandybobolia.com **

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By: Stephanie Horton of Guiltless

I want the glass of red wine and the slice of chocolate cake with whipped cream frosting. The need doesn’t fill a hole in my stomach…it creates one. But why? My Italian roots tease me and twist my brain, telling me over and over that wine is good for the heart and chocolate is good for the soul and eating is simply good. While the fear inside my veins tells me that if I drink the glass and have the slice, I’ll lose control and throw back the bottle and inhale at least 3 slices. The dietitian inside me tells me that 5 oz. of wine is good for my cardiovascular system (maybe) but go for a cup of fruit instead of the cake because it’s more calorie-friendly. But why? When all I really want is the damn glass of wine and a slice of cake. Why is this simple action so loaded with judgment and angst? Have I had traumatic experiences with these foods? Is there something about wine and chocolate that my subconscious hates? Nope! What I CAN say is that I have been programmed to think these foods are bad. And we’re long overdue for a change of heart.

Then the real me kicks in and says, “Enough, already!” and I feel empowered. And when I hear Lady Gaga sing “Don’t be a drag, just be a queen,” I remember how much more fun it is to be a queen than a drag. And if I were a queen, I would take my sweet time and pick the best wine in my apartment and pour a hefty glass, and I would take the sharpest knife in the kitchen and slowly slice through the cake until my perfect piece was gently placed on the dish surrounded by beautiful swiggles of chocolate syrup and loads of freshly chopped wild strawberries. And I would be calm. I would be thankful and excited to indulge. I don’t know if all queens think this way, but if I were a queen, this is what I imagine I would do. And then I’d go brainstorm solutions to bring world peace (of course.)

This thought process may be slightly on the crazy side, but that’s why I am writing about it. One thing I do know is that it’s not uncommon. How many of you struggle at least once a week with a food craving surrounded by guilt and anxiety? Conjure up that inner strength and say, “Enough already!” If you want it, take it – work for it – create it – and no matter if it’s food or a job or whatever your fancy is – DEVOUR it wholly and remember to always put yourself and your self-compassion first.

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