Beverages, holidays, nutrition

Our founding fathers’ favorite drink (& why we still love it almost 300 years later)

Although January felt like a decade in its own right, we’re over half-way through February in the blink of an eye and I really can’t handle it. 2020’s practically over already!

You may have noticed that I’m no longer doing a weekly blog post. Fortunately, I’m doing more client work so I have less time to dedicate to this little labor of love. I’ll be dropping back for the time being to one captivating, well-written, exquisitely researched blog post per month. 😉 Good problems!

So for the month of February, I want to tell y’all about the preferred beverage of our forefathers, the founders of this country. No, it wasn’t tea, and – shockingly, I know – it wasn’t even booze!

It was…

Hot chocolate.

In a 1785 letter penned to John Adams, Thomas Jefferson wrote:

Chocolate. this article when ready made, and also the Cacao becomes so soon rancid, and the difficulties of getting it fresh have been so great in America that it’s use has spread but little. the way to increase it’s consumption would be to permit it to be brought to us immediately from the country of it’s growth. by getting it good in quality, and cheap in price, the superiority of the article both for health and nourishment will soon give it the same preference over tea & coffee in America which it has in Spain where they can get it by a single voiage, & of course while it is sweet. the use of the sugars, coffee, & cotton of Brazil would also be much extended by a similar indulgence.

Source

Our former president Thomas Jefferson had high hopes for chocolate, predicting that it would soon overtake coffee and tea as America’s hot beverage of choice if we could only find a cheaper and faster way to import it. He makes this claim not only based on the purported health benefits of the chocolate, but also for its taste when sweetened.

And let’s be real here, the man was NOT wrong. America loves chocolate, to the tune of $27.5 million in chocolate candy sales in 2019 and an estimated 13 pounds of it consumed per year, per person.

Yet, although it’s ubiquitous, it’s not popular in quite the way our former president Thomas Jefferson predicted.

In this post I’m going to walk y’all through our colonial ancestors’ love affair with chocolate, how chocolate transformed into the sweet and smooth candy we know today, some of the health benefits of chocolate, and how to experience these benefits without all of the added sugar.

Chocolate in Colonial America (the 1700s)

In the 1700s, hot chocolate was the breakfast drink of choice for the rich. It had to be imported from the Caribbean or South America, so it was quite expensive. Very few people who lived at this time even got to taste chocolate.

However, for those who could afford it, it was a whole big to-do. They had specially-designed chocolate pots, which looked similar to tea and coffee pots, but had a hole in the top so that the beverage could be easily stirred to keep the chocolate from settling at the bottom.

This problem of hot chocolate settling has been an enduring one, that we still struggle with today every time we finish a mug of Swiss Miss only to realize all the good stuff is stuck to the bottom of the cup. Doesn’t it make you feel connected to the past??

George and Martha Washington, our first president and the very first first lady, were both big fans of chocolate. While George preferred a heartier breakfast drink called a “chocolate cream,” which is pretty close to the hot chocolate we know today, Martha liked cacao tea.

Cacao tea was made simply by brewing cacao shells in hot water, like tea. Others really enjoyed the tea as well, like the Washingtons’ niece Frances Ball. In a letter to George, her husband Burges Ball wrote “it agrees with her more than any other Breakfast.”

Want to try our closest approximation to authentic, Colonial-era chocolate? Check out the offerings from American Heritage Chocolate, which takes the recipes and flavor combinations popular in the 1700s and combines them with modern chocolate-making techniques.

A Booming Chocolate Industry (the 1800s and beyond)

So… how did chocolate go from expensive breakfast drink for the wealthy and well-connected, to a cheap sugary treat that anyone could afford?

Well, the 1800s were a BIG century for chocolate production.

It started in the early 1800s with the invention of cocoa powder, which was shelf stable – making it much easier to transport. With this invention, the price of chocolate began to decrease.

The first chocolate bar was invented in the mid-1800s, although it was probably nothing like the chocolate bars we’re used to today. It was made with sugar, chocolate liqueur, and cocoa butter.

However, we truly have the Swiss to thank for today’s smooth, creamy chocolate.

In the 1870s, Swiss chocolatier Daniel Peter created milk chocolate (with the help of Henri Nestle, whose name you may be familiar with) by adding powdered milk to his chocolate.

Around the same time, Swiss chocolatier Rodolphe Lindt developed a new process known as conching, which transformed the texture of chocolate from hard and crumbly to smooth and meltable, and helped remove some of the bitter taste.

Now that chocolate was both cheap and delicious, its popularity boomed – especially in the early 1900s. As an inexpensive, calorie-dense food, chocolate candy bars were included in rations for American soldiers in World War II.

By the mid-1900s, chocolate was firmly cemented in American food culture. And based on sales numbers (which are in the billions and steadily growing year-over-year), it’s not going anywhere any time soon.

Thomas Jefferson was (mostly) right. Chocolate, beloved worldwide, is an American institution.

Health Benefits of Chocolate

Unfortunately, President Jefferson probably never would have guessed that chocolate – a drink he considered healthier than coffee and tea – would be junk food today.

In his day, chocolate was a health food, and as late as the late 1800s was still being used as medicine.

Unprocessed chocolate – without all the extras we’re used to, particularly sugar – is actually pretty good for you. And you can even argue that modern chocolate, as a rare treat, is good for the soul. To this, I would agree.

In fact, one recent study found that mindfully eating chocolate was a mood booster.

Here are just a handful of the other health benefits of chocolate:

Rich in antioxidants

Antioxidants are powerful compounds that can prevent and reverse damage to your cells caused by unstable free radicals.

They may benefit your health in a variety of ways, from giving you glowing skin to improving your immune health to decreasing your risk of type 2 diabetes and heart disease.

Chocolate contains several different antioxidants, but is particularly high in resveratrol – the same anti-inflammatory, potentially anti-aging antioxidant that’s found in red wine.

High in healthy fats

Cocoa is an excellent source of healthy fats, particularly oleic acid, stearic acid, and palmitic acid.

Oleic acid is a monounsaturated fatty acid, the same type that is predominant in olive oil. It’s highly anti-inflammatory and heart healthy.

Stearic acid and palmitic acid, on the other hand, are saturated fats. Nothing to fear, though! They don’t deserve their bad reputation.

Contains fiber

Unprocessed cocoa is also a great way to boost your fiber intake. About a third of the carbs in cocoa powder come from fiber.

Eating enough fiber can help improve your digestive health by serving as a food source for your healthy gut bacteria and keeping you nice and regular.

In addition to these benefits, cocoa also contains a wide variety of minerals, like iron, magnesium, and potassium.

This dietitian’s conclusion? Cocoa’s totally a health food. 😉

Making Chocolate a Healthy Part of Your Diet

I’m gonna say it just in case this essay isn’t proof enough: I love chocolate.

Unfortunately, most of it is just too high in sugar for me to make it a part of my diet regularly.

Over the years, I’ve developed a taste for super-dark chocolate (like 85% cocoa or more), which is low in sugar and naturally contains fiber and healthy fat. One or two squares always satisfies a chocolate craving for me.

However, when I’ve really got a taste for the sweet stuff, I reach for Lily’s baking chips. They are sweetened with stevia and erythritol, and their milk chocolate flavored ones taste just like a Hershey’s bar.

To use chocolate in something other than a dessert, try making Mexican mole sauce for enchiladas, or use unsweetened cocoa powder in chili.

And finally: there’s nothing wrong with having the full sugar stuff as a treat. I’ve got my sugar-free and low-sugar alternatives that I love, but if you want a slice of chocolate cake at a birthday party, some of your grandma’s chocolate chip cookies at Christmas, or “Death by Chocolate” at a nice restaurant for a special occasion, GO FOR IT.

In summary,

Happy Valentine’s Day and (early) President’s Day, friends! Enjoy some chocolate on both days… it’s downright patriotic!

nutrition

6 reasons to ditch diet soda in 2020 (and 1 tasty alternative!)

Me and Diet Coke go way back.

Probably high school? There was a time when I was younger that I drank regular Coke and LOVED Fruitopia (does anyone remember Fruitopia??), but at some point I switched over to Diet Coke “for my figure” and it quickly became a fixture in my life.

I remember in college walking half a mile each way from my apartment to the c-store on campus, just to grab a 20-ounce Diet Coke. Granted, the walking wasn’t so bad, but the fact that I would do it just for a Diet Coke… yikes.

Unfortunately, I’ve never been one of those people who could just have one every once in a while. I crave it too badly, and I can only control my cravings if I’ve absolutely cold-turkey stopped drinking it.

I’m about a week strong right now, and one of my goals for 2020 is to break the addiction once and for all. Because it’s looking like diet sodas – even though they’re calorie-free – are not that great for you. Here are a few reasons why:

1. Diet sodas are linked to an increased risk of certain diseases

Several studies show that drinking diet sodas is associated with an increased risk of certain conditions, such as kidney failure, type 2 diabetes, and heart attack or stroke.

To be clear though, the research is NOT definitive on this. Many of these long-term studies measure food and beverage intake based on food frequency questionnaires, which are surveys that assess how much a person eats per week or per month of different foods. For example, it make ask how many eggs you eat or how many cups of soda you drink in one week.

As you can imagine, these questionnaires are notoriously unreliable, as people can and do lie about what they eat (especially to researchers). Not to mention, it’s hard to remember and estimate how much of a certain food you eat within a specified time period.

In addition, it’s hard to tell if these study participants drank diet soda from the very start or may have switched to diet soda at some point in their lives prior to the study.

SO, there’s a correlation there. This does not mean that diet soda causes these diseases, but I did want to share the research with you guys.

2. They may actually promote weight gain

Diet sodas don’t really help you lose weight either.

Some studies show that people who drink diet soda are more likely to be overweight or obese. However, this might be because overweight or obese people are more likely to drink diet soda in an attempt to lose weight.

Of course, when you replace sugar-sweetened beverages with diet soda then you will lose weight. The question is, does this last?

One 9-year-long study found a strong dose-response relationship between diet soda and weight gain. Translated: the more diet soda these study participants drank, the more weight they gained.

Additionally, some studies show that long-term use of artificial sweeteners may actually cause you to eat more calories. There are a variety of reasons for this. Such as…

3. They cause an insulin response

Although non-caloric sweeteners – like those in diet sodas – don’t affect your blood sugar, they can actually cause an insulin response.

Insulin is the hormone that your body releases after it senses sugar, in order to help shuttle any excess sugar from your blood stream and maintain your blood sugar levels. In the presence of excess sugar, insulin takes what can’t immediately be used for energy and signals your body to store it as fat.

One interesting study found that diet soda and artificially-sweetened water both increased insulin levels. It’s hypothesized that the sweet taste primes your body to release insulin because it expects sugar.

So, what is the significance of this?

Many people who are overweight or obese have some degree of insulin resistance. Their body is kind of numb to insulin, so it doesn’t work as well as it should. In these instances, your body will actually secrete even more insulin to get the job done.

This is the start of a vicious cycle. Chronically high insulin levels translate to more stored body fat, then more hunger to make sure that your blood sugar levels stay regular because your body can’t access that stored fat, then your body secretes too much insulin in response to the food you just ate so some of that sugar will be stored as body fat, and then you get hungry again… and so on and so on.

If your goal is to lose weight, you really want to lower your insulin levels so you’re not stuck in “fat storage” mode. So, it’s looking like diet sodas are not very helpful in that regard.

4. The artificial sweeteners may disrupt your gut bacteria

If you’re a pretty healthy person, your trillions of gut bacteria are all working together to keep you that way. Not only does gut health affect digestion, it also affects immunity, energy production and metabolism, and even brain function. Keeping your gut bacteria healthy is SO important for your health.

Artificial sweeteners, however, can disrupt the healthy balance of bacteria in your gut, potentially wreaking havoc on your health.

According to current research, the use of artificial sweeteners promotes changes in the gut which lead to impaired glucose (sugar) tolerance, insulin resistance, and – you guessed it – weight gain.

5. The phosphorus may weaken your bones

Dark sodas like Diet Coke contain a lot of phosphorus.

At my full-time job (in a dialysis unit), phosphorus is a HUGE deal. In people with kidney disease who can’t excrete excess phosphorus in their urine, it builds up in the blood – signaling the body to pull calcium from the bones… which then has to land somewhere. In essence, it softens their bones and hardens their blood vessels. NOT GOOD!

Although it’s a natural mineral and we do need it, phosphorus is a ubiquitous food additive and it’s in so many foods that now most people are getting way too much of it.

Adults in the U.S. consume about twice as much phosphorus as they need, much of it coming from food additives that are nearly 100% bioavailable (read: absorbed by the body), compared to natural phosphorus which is typically only 30-60% bioavailable.

And unfortunately, it’s starting to look like even people with healthy kidneys may have weaker bones because of this phosphorus overload.

Here are two easy ways to consume fewer phosphorus additives: ditch dark sodas, and eat less processed food.

6. They’re addictive

Diet sodas are addictive. Maybe not for everyone, in the same way that not everyone who smokes a cigarette becomes addicted. And definitely not as addictive as – let’s say – meth, but they are addictive nonetheless.

Regular use of artificial sweeteners may actually condition your body to want more sweetness, causing food cravings and potentially strengthening your sweet tooth.

Anecdotally, I can confirm this. When I drink diet soda, my sugar cravings are nearly unmanageable, but when avoid it, my sweet tooth is much easier to manage.

In addition, the caffeine found in many diet sodas is a known addictive substance. Although I can manage without Diet Coke, I certainly can’t manage without my coffee. But that’s another story for another day.

So what should you drink?

If you can drink a diet soda every once in while without craving them and slowly sneaking more and more and more into your daily life, more power to you. Keep doing what you’re doing, as long as it’s working for you.

Additionally, if you need to lose weight and you drink regular soda, switching to diet soda will help you drop some weight (at least, at first).

However, if you’re like me, and drinking any diet soda at all becomes a slippery slope to drinking way too much, you should consider cutting it from your diet.

However, I don’t recommend replacing it with regular sugar-sweetened soda. Sugar has plenty of problems on its own.

My go-to’s are coffee, unsweet tea, and good ol’ water. But if you’re looking for something a little different…

Spritz Tea: a tasty new alternative

Last November I had the chance to try a new drink called Spritz Tea before it launched. It is a sparkling tea (yes, tea!) made with really great ingredients, so you know I am all about it.

It comes in two flavors – hibiscus and green tea (they’re both delicious). AND it’s lightly carbonated and sweetened with natural, plant-based sweeteners – making it an perfect alternative if you’re trying to drop your diet soda habit, like me.

It’s got the bubbles, the refreshing flavors, and the hint of sweetness to satisfy a diet soda craving without the phosphorus additives or artificial sweeteners.

Along with making a really tasty beverage, the Spritz team donates 1% of their profit to nonprofits and business initiatives for women.

If you happen to be in the Columbus, Ohio area, you can purchase Spritz Tea at some local retailers. The rest of us though, we’ll have to order online (for now)!

I’m also teaming up with Spritz for a fun New Year’s giveaway! Find all the details on my Facebook. If your New Year’s resolution is to ditch diet soda, Spritz Tea can make achieving that goal A LOT easier!

Administrative

SaVannaShoemaker.com’s End-of-Year Wrap-up and New Year Goals

Look at the Stars iPhone Blog Graphic

I’m a sucker for new year’s resolutions. I love everything about the new year: the hopefulness, the optimism, the excitement, the chance to turn over a new leaf, and the excuse to pour yourself fully into your goals without seeming like a bizarrely enthusiastic weirdo. Because it’s a brand new year!

The bad thing is, I think I can count on one hand the number of new year’s resolutions I’ve actually kept.

All that hopefulness and optimism fades away so quickly… normally around mid-January, when the kid is sick and we drop a bunch of cash on doctor’s appointments, and then I get a flat tire or a check engine light on the way home from the pharmacy. Clearly, the circumstances of my life never quite get the memo that it’s a “new year, new me” and a sick kid and a flat tire are not part of the plan.

But, let me be cliche for a moment here… 2020 is going to be different. I feel like I’ve been living a life in transition for the past several years, never able to fully focus my goals and my personal growth because there’s always something else that takes priority: graduating from school, being a newlywed, working at a stressful job, a miscarriage, a pregnancy, a baby, a move, job changes, and on and on… but that is NOT going to be the case in the coming year!

I’m settled. I have a great full-time job, a growing writing business, a home we’re not planning to leave any time soon, a husband who supports my dreams, and a preschooler who (thankfully) thrives on routine. The time is now.

AND I’m turning 30 in 2020. The time is definitely now. Gulp.

So without further ado… my 2019 wrap-up and 2020 goals!

2019 Year in Review

2019 was an exciting year for me. In March I received the offer to start writing for Healthline Nutrition, and I jumped in headfirst. I’ve been writing at least one article a week (sometimes two) for NINE months now, and my writing skills have improved so much.

Fast forward to November and I was struck with the sudden inspiration to start my writing business. I’ve been obsessively listening to podcasts, researching, poring through Facebook groups, and building my website for the past 2 months, and I think it’s paying off. I’ve got big plans for my business in 2020!

I also got to go off-roading in Las Vegas with my husband and whitewater rafting in Denver with my best friend, and those were some adventures that I will never forget!

2020 Goals

So in 2020 I have 4 BIG goals that I really want to achieve (and some tinier goals, and sub-goals within my big goals, etc, etc… I started working on my new year’s resolutions at the beginning of Q4 2019 so I’ve been thinking about these for a while.)

1. Improve my health

I’ve always been, um… hefty, but I gained 50 pounds when I was pregnant with my son and I haven’t lost a bit of it yet except for the same 10 pounds I keep losing and regaining over and over again. And that really hurts for me to say, because I’m a registered dietitian and “I should know better” (and yes, I have been told this by one of my own clients before).

Moment of vulnerability here: I hate being a fat dietitian. I know it deeply damages my credibility, and it even makes me nervous to put myself out there as a writer. In my mind I know my weight has absolutely nothing to do with my writing skills or my knowledge, but I still have a ton of shame around it. I do want to lose weight for health purposes as well. And to look better, obviously.

However, I’m going to try not to focus on my weight so much in the coming year because it makes me a neurotic mess (see above paragraph). Instead, I’m gonna focus on my behaviors and trust that my weight will follow. I want to eat better, even on the weekends or when I’ve had a really bad day or when I’m on my period and all I want is a solitude and a 5-lb Hershey bar. I want to stick to a workout routine, kick my diet soda habit/addiction for good, and focus on improving my health versus getting skinnier.

On that note, I’ll be using my Instagram to document my “health gain” journey, so feel free to follow me if you’d like to stay up-to-date or help me stay accountable. My handle is @savannashoemaker_rdn.

2. Grow my writing business

I also want to keep growing my business! I feel like it’s already grown so much in two months, and I’m so excited to see where I’ll be in December 2020. I’m hoping to land a few more regular writing clients and grow my blog into a trusted source for nutrition info.

I also have a personal goal to write every. single. day. in 2020. I love to write and I want to keep getting better at it, and writing for 366 days (leap year!) in a row sounds like a really good way to do that.

And although it probably won’t be in 2020… I want to write a book. I’ve wanted to write a book since I was a weird middle schooler. Bucket list, baby!

3. Have a baby

It is PAST time for my 4-year-old to get a little sibling. He’s a little tyrant in the making, the golden boy of the family and the center of attention for his approximately 30 grandparents (he’s very loved). He NEEDS a little sibling to bring him down a few pegs. And I’m only mostly kidding about this.

But, we do want to grow our family in 2020. I know that’s not exactly something we can control, but it is something that we are hoping, planning, and preparing for!

4. Save and make more money

I made a pretty decent income from writing as a side hustle this year, and my goal for 2020 is to at least double it. I also want to make that extra money work for us by paying off my car, building up our emergency buffer, and replacing the carpets in our house with hardwood. In what world is white carpet a good idea??

I’m obsessed with optimizing our family finances and I have been since I got my first job at age 16 and started keeping a record of every single thing I spent money on in a little notebook in my purse (still do, tbh). Maybe I’ll even pursue some personal finance writing gigs… we’ll see.

So, those are my 2020 goals. 2019 was an amazing year and I can’t wait to see what’s in store for the coming year. I want to ROCK this new decade and ring in my 30’s as a healthier wife and mom, a better businesswoman, a more confident dietitian, and a stronger writer!

What are your new year’s resolutions??

wellness

6 Immune-Boosting Supplements to Help You Thrive This Winter

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My son just got over a nasty upper respiratory infection/ear infection double-whammy, his first of this winter season. So far my husband has had a couple of minor colds, and I’ve managed to avoid being sick completely. This is such a huge change from last year, when it felt like all 3 of us were sick all winter.

In fact, my son had such a horrible, nagging cough last winter that I took him to the doctor several times. We did X-rays, allergy tests, and asthma tests, but all the tests came back negative. The cough didn’t clear up until spring.

I was determined not to let that happen again! Armed with nothing but my will to keep my family well (and the entire internet), I set out to find the most effective, research-backed supplements to add to our routine over the winter. My whole family has been taking these supplements since August and I feel like they’ve made a huge difference.

So, today I just want to share a peek into our winter supplement routine and some of the reasons I chose to add these specific supplements. I’ll also drop a link to my preferred brand for my 4-year old (I buy vitamins for my husband and I based 50% on quality, 50% on sale price). Anyway, on to the good stuff:

1. Elderberry

Elderberry is an immune powerhouse.

In a double-blinded, randomized controlled trial of over 300 people, elderberry reduced the incidence of colds, along with their severity and duration when compared to a placebo group.

Another clinical trial of 40 people with the flu found that taking elderberry syrup reduced the severity and duration of the illness compared to a placebo.

While these are not huge studies, they were both double-blinded, randomized controlled trials, which – as many of y’all already know – are the “gold standard” for health research.

We use Nature’s Way Sambucus for Kids syrup, which my son really likes. My husband and I take elderberry capsules because the syrups have way too much sugar for me.

2. Echinacea

Echinacea is one of my favorite smells on earth. Seriously, it smells so good.

Unfortunately, the research is a real mixed bag in regards to its effectiveness for treating colds and upper respiratory infections.

However, I choose to include echinacea in our routine because it’s a powerful immune mediator, meaning it beefs up your immune system.

While it may not be effective at treating sickness, it can help your body to more efficiently ward off those germs and viruses the next time they come around, and can decrease your risk of getting sick by about 10-20% based on the data pulled from available studies.

My son gets echinacea in his elderberry syrup, and my husband and I take echinacea capsules.

3. Vitamin D

When I was a young, bright-eyed dietetic intern (way back in 2012), I had the opportunity to meet a pediatric endocrinologist who was intensely obsessed with vitamin D. I also cried when he read The Velveteen Rabbit to a group of kids at diabetes camp, but that’s another story for another day.
Long story short, I now share this doctor’s passion for the sunshine vitamin. Vitamin D is an outstanding immune mediator and anti-inflammatory agent. I could go on and on about it all day, so one of these days it will get its own blog post.

In the meantime, here are the highlights:

  • Vitamin D deficiency has been linked to autoimmune conditions like lupus, type 1 diabetes, and rheumatoid arthritis
  • Vitamin D promotes the growth of healthy bacteria in the gut and helps heal leaky gut (BTW, your digestive system plays a HUGE role in immune function)
  • Your immune cells (and many other cells in the body) have vitamin D receptors

In my personal experience, during the periods in my life where I am consistently supplementing with vitamin D, I do not get sick nearly as often. Full disclosure: it definitely worked better before I had a toddler (AKA, a walking germ factory) in daycare (AKA, a germ factory full of walking germ factories).

My son takes Vitacost InfantHealth Liquid Vitamin D Drops for Kids, and my husband and I take 5000 IU gelcaps. This is one that we take year round.

4. Vitamin C

So, vitamin C has a reputation that is not quite…. accurate. Tons of people reach for vitamin C when they feel a cold coming on, but unfortunately by that point it’s too late for the supplement to do any good.

Vitamin C is a water-soluble vitamin, meaning that it pretty much just passes right through you and you will pee out any excess your body doesn’t use. Unfortunately, taking too much can also cause diarrhea, so if you’re unclear on the use of vitamin C for sickness you could end up with a cold, and diarrhea, and a bunch of useless vitamin C in your urine!

Here’s the deal: there is some evidence to show that supplementing regularly with adequate levels of vitamin C can decrease your risk of catching a cold and may make your cold less severe and shorter. The catch is, you have to be supplementing with it regularly, because starting when you’re already sick won’t help!

My son gets vitamin C from his Lil’ Critters Immune C + Zinc and Vitamin D gummies.

5. Probiotics

I hinted at this above when discussing vitamin D, but your gut health plays a HUGE role in your immune function. It is so easy for us to think about all of these different systems as being totally compartmentalized, but that is not the truth. All of these moving pieces fit together very intricately and are 100% interconnected, and it all starts with your gut and the food you eat – which provide the very building blocks for every cell, tissue, and hormone in your body.

Having an overgrowth of harmful gut bacteria can make you more susceptible to disease, while having a flourishing colony of healthy gut bacteria can strengthen your body’s defense against invaders.

Keeping your gut bugs healthy is key to keeping you healthy, which is why I’m including probiotics on this list of immune supplements.

My son takes NOW Supplements BerryDophilus Kids probiotic chewables.

6. Zinc

The last supplement I’m going to discuss in this post is zinc. Like vitamin C, the role of zinc in treating sickness is a bit misunderstood.

Supplementing with it can help decrease your risk of catching a cold.

But, several studies show that zinc has minimal or no effect on the length or severity of a cold. Some people recommend taking zinc within 24 hours of the onset of cold symptoms to possibly help decrease the length of the cold. Additionally, zinc lozenges may help you get over your cold faster as well.

The research is just too inconclusive to make any real claims about zinc, but I choose to include it because it does have a huge effect on the immune system. It helps to maintain the integrity of your mucous membranes, which can help prevent germs and viruses from weaseling their way in.

My son gets zinc in his Lil’ Critters immune gummies.

Bonus: Lifestyle

In conclusion, I want to add a brief list of other evidence-based things your family can do to help prevent the relentless onslaught of illness in your home this winter:

  • Get adequate sleep
  • Avoid highly processed foods and added sugars, which can disrupt your gut bacteria
  • Wash your hands regularly
  • Get a flu shot
  • Manage stress

Additionally, you can get vitamin C, vitamin D, zinc, and probiotics from healthy foods like red meat (which is totally a health food), fatty fish, dark green leafy vegetables, and full-fat yogurt (sans sugar, preferably).

These six supplements seem to have really made a difference for my family. Have you found success with any immune supplements? Let me know in the comments!

Fitness, Uncategorized

5 Ways Sedentary Freelancers Can Be More Active

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The holidays tend to be a real struggle for me with over-indulging and putting on a few pounds, with the promise to myself that I will work it off in the new year… but it never quite works out that way.

So, I’ve decided to stick to my low-carb eating through the holidays because I know that by eating this way I can at least maintain my weight. Although it can be momentarily hard to turn down more than just a bite of all my holiday favorites, I love experimenting with low-carb recipes and making healthier versions of all my favorites. In fact, as I’m writing this I just pulled some low-carb hoagie rolls out of the oven for French dip sandwiches and they are MONDO tasty. Also, over Thanksgiving I had a low-carb s’more that was incredible, and my dad made some amazing monkfruit-sweetened hot cocoa  that was even better than the sugary stuff!

Along with eating the way that makes me feel best, I’m trying to get back into an exercise routine as well. Let me be honest here: until this month, I had not exercised since May. I despise it. The thing is, I know I need it, and I always feel great once I start and especially once I’m finished.

My goal for December is to build some exercise habits that will hopefully carry over into 2020. I have committed to a 10-minute yoga session (my favorite is @SarahBethYoga) and 100 weighted squats daily, and 10,000 steps on my off days.

But after a few days I’ve realized just how sedentary I am. Wearing my step counter for the first time in months shows me I’m barely breaking 2,500 steps per day, so to hit my step goal I’ve been spending 1+ hours on the treadmill every night.

I honestly didn’t realize quite how sedentary I was. So I decided to brainstorm some ways that I, a writer who spends most of my spare time curled up on the couch with my laptop, could be more physically active throughout the day. It’s SO important.

Even one exercise session can boost your energy and mood, slightly improve your focus and memory, and ramp up your calorie burn. However, the compounded benefits of exercising regularly are pretty amazing: increased insulin sensitivity (this is a GREAT thing), a higher resting metabolic rate (which means you get to eat more… sign me up!), increased muscle mass, stronger bones, better mood, decreased risk of type 2 diabetes and heart disease, I could go on and on.

So, let’s get to it: here are 5 ways that us sedentary freelancers (or anyone really, but this article is geared towards people who work from home) can be more physically active throughout the day!

1. Start your day with some physical activity

One way to give your step count a boost is to start your day with some physical activity, like the 10-minute yoga I mentioned above, or even walking in circles around your kitchen while the coffee kicks in (totally have done this before). It doesn’t have to be anything strenuous, complicated, or time-consuming.

In fact, the thing I love about yoga AND walking aimlessly around my house is that I don’t have to put on shoes. Sometimes putting on shoes is just too much to ask.

If you have time to do a full-on workout, more power to you! My 4-year-old has a very accurate “mom’s awake” radar that keeps me from being able to do that right now, but I am looking forward to working out in the morning one day again.

Regardless, at least do a little bit each morning to set the tone for an active day. I’m committing to waking up 10 minutes earlier every day to do a short yoga session.

2. Use the Pomodoro technique to your advantage

The Pomodoro technique is a way to increase your productivity by forcing yourself to focus on one single task for a set amount of time (typically 25 minutes). During this time, you are not allowed any distractions: no phone, no Facebook, no TV, and hopefully no uncooperative children.

After the time is up, you take a 5-minute break where you physically remove yourself from the workspace and do something mindless, like watering plants, unloading the dishwasher (I’d rather pull my own teeth), or looking at memes. Basically, you want to give your brain a break.

Lots of writers use Pomodoros as a way to power through writer’s block, distractions, and procrastination to just get some words on the page. However, you can also use the break period as a way to boost your step count and get in some very purposeful physical activity. Here are some of my suggestions for using this little break to your advantage:

  • Take a brisk walk around the house, or – even better – outside
  • Do weighted squats with a dumbbell or kettlebell
  • Do a 1-minute plank or wall-sit, and if you’re anything like me, spend the other 4 minutes recovering from doing a 1-minute plank or wall-sit
  • If you’ve got a kid to keep entertained, have some cheap hula hoops or jump ropes handy, and that 5-minute break can be something fun and physically active for y’all to do together
  • If you’re really struggling with whatever project you’re working on, sob deeply – it really engages the core

3. Make your workspace more movement-friendly

I have NO personal experience with this one. I’m still a part-time writer with no home office, so I write at the dining table, on the couch, or in my bed. But one of my biggest priorities in the coming year for my writing business is going to be getting a dedicated workspace set up that is conducive to both productivity and physical activity.

That workspace is going to include a standing desk, because prolonged sitting is so very extremely terrible for you.

Luckily, standing desks or standing desk attachments are pretty accessible now. It looks like you can get one with decent reviews for about $80 on Amazon, and that will probably be my starting point.

Additionally, you can get a balance ball chair, which is a better alternative to an office chair. Balance ball chairs promote better posture and can help decrease lower back pain from sitting too long. In addition, they encourage “active sitting” – or moving while you sit. Which brings me to my next point…

4. Be fidgety

My husband’s nickname for me is “RLS” (restless leg syndrome) because I’m a chronic fidgeter. I can’t keep still. Typically it’s tapping my foot, but I’m also a relentless pen-clicker. If there’s a clicky pen in my hand… it’s getting clicked. And if it has a clip, I’m gonna fiddle with it until the clip pops off and flies across the room, usually during church, or in a meeting at work. Happened a lot in school, too. All my pens look like this:

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Luckily, there are no downsides to fidgeting unless you’re married to someone who is constantly driven crazy by it! While fidgeting is far from exercise, these tiny micro-movements throughout the day can give you a very slight advantage over being completely still at your computer desk.

In fact, some research shows that fidgeting can help offset some of the negative effects of prolonged sitting and increase your daily calorie burn!

So… drum on the desk. Tap your feet. Dance at the computer. Click the pen… especially if there’s no one listening. You click that pen to your heart’s content.

5. The obvious one: workout regularly

Yes, it’s obvious but also so so so difficult for me, and I’m sure plenty of other people too. Between my full-time job and commute, my freelancing career, my 4-year-old, cooking supper every night, cleaning the house, staying on top of laundry, and getting the minimum amount of sleep I require to function… I have let working out fall by the wayside for far too long.

But this is one that I’m just gonna have to buckle down and do, and I recommend the same to you. Unfortunately, most of us (especially if you do any kind of home-based freelance work) aren’t getting the physical activity that our great-grandparents and great-great-grandparents were able to get just from living their lives.

Life in 2019 requires so much less physical effort than in generations past, which is why we need to make ourselves be physically active.

So while “power through it and get it done,” may seem trite, that’s just what we gotta do.

Thankfully, once I get started I enjoy my workout and find the motivation to finish it. It’s getting started that is the hard part.

Just remember, your exercise does not have to be extreme, or even daily. Start small and work your way up. 30 minutes, 3 days a week is a great starting point.

I hope these 5 tips have been helpful for you, especially during this time of year when it’s so easy to say “Oh, I’ll get started next year.”

If you are living a sedentary life (talking to myself here also), it’s too important to put off any longer. Get moving!

 

nutrition

My Nutrition Philosophy

I think every dietitian has a nutrition philosophy that is shaped by their own experiences, relationship with food, and – of course – their education (which, for the record, is very thorough… new dietitians are now required to have a Master of Science degree, and many of us older dietitians got one just for kicks).

As someone who pursued a job in nutrition as a result of my own life-long struggles with my weight, I have thought and thought and thought about my own nutrition philosophy, and now I’m ready to share it.

basil leaves and avocado on sliced bread on white ceramic plate
Photo by Lisa Fotios on Pexels.com

If I had to write a Michael Pollan style food mantra, mine would be: “Eat real food. Not too much. And don’t stress out about it.”

As someone who was born over 10 pounds and who has pretty much been fat ever since, I have tried so many diets. I had some fleeting success with Weight Watchers back in high school, but gained all that weight back and then some in the years that followed. Calorie counting, paleo, vegetarian… all failures for me in the realm where it really mattered to me, my weight. It just seemed like I couldn’t trick my brain into being satisfied with a reasonable amount of “healthy” food… ever.

However, the one dietary framework that really seems to work for me is low-carb/keto, along with intermittent fasting. When I stick to it, the weight falls off, my skin clears up, my stomach flattens, and I have so much more energy. Of course, the hard part is sticking to it faithfully in a world that is filled with sugar.

BUT, I’m not so much of a zealot that I think everyone should be on keto. I understand, accept, and embrace the fact that different things work for different people. However, I think there are some low-carb concepts that would work wonders in improving the overall health of most people:

  • Eat fewer carbs. Most carbs are crap, and people are eating way too many of them.
  • Avoid seed oils. Vegetable oil is nasty, inflammatory, and just plain terrible for you. Stick to butter, coconut oil, olive oil, avocado oil, and other natural fats.
  • Drink more water. And definitely don’t drink your calories (because, let’s face it, drinking calories should more accurately be called drinking sugar).
  • Eat more produce. Veggies are delicious. Eat more of them. And fruit too, if your blood sugar is well-controlled.
  • Don’t fear the fat. Fat is good for you. Saturated fat is NOT bad for you. More calories per gram does not equal less healthy.
  • Stop salt-shaming. Your body needs salt. Salt sensitivity is a real thing, but affects a minority of people. There are many other factors that have a bigger effect on your blood pressure.
  • Limit snacks. Snacks don’t cure hangryness. They cause it.

In addition to the diet aspect, though, I have to discuss what I consider some of the biggest keys to wellness. These are just as important as diet… if not more so, in some instances.

  • Get enough sleep. 7-9 hours per night for adults. The importance of this cannot be overstated.
  • Decrease the amount of stress in your life. Work stress, family stress, relationship stress, financial stress, commute stress… all of it. Find ways to decrease the stress in your life. It’s terrible for you. This includes stressing out about your diet and/or weight.
  • Exercise. Focus on resistance training over steady-state cardio. Try to make it enjoyable. (This is my eternal struggle right here.)
  • Connect with others. We need each other.
  • Have fun. And sometimes you just need to drop everything and play with your kids for a little bit, or watch some Netflix, or even on rare occasion eat carbs. (Scandalous, I know).

So those are my basic thoughts on diet, nutrition, health, and wellness. I know they may not jive with everyone, and that’s okay.

I realize they might make me sound like some kind of wellness saint, but I am far from it. I still have weight to lose, I struggle with my sweet tooth, I hate exercise, and I love to stay up late when I know I have an early morning the next day.

But I believe I have found a set of food ideals that I can live with for the rest of my life, that focus on healthy foods without being authoritarian, along with focusing on the other huge lifestyle factors that play a key role in health.

How about you? What’s your nutrition philosophy?

Do you need help expressing it in an elegant, organized, and succinct way for your website, so your potential clients can get to know you better? I can help with that! Click here to contact me.