4 ways to conquer binge eating

Many people struggle with this and it ruins the best of intentions to lose weight or even just maintain your weight. You could be going along happily in your life and then boom, it hits. You know, that hard to ignore urge to binge until you’ve overdone it that ultimately ends in regret, guilt, and food restriction and/or self punishment. What if you could stop yourself before it even happens? It’s possible.

But first, let’s define what a binge truly is. Technically it’s when you are eating something that elicits the feeling of loss of control until you’ve eaten more than is a desired reasonable amount. The quantity and food varies from person to person. Person A could define a personal binge as eating 3 doughnuts while person B could define their personal binge as not until they’ve consumed the whole dozen of doughnuts. Person A could define a personal binge as consuming two servings of potato chips while person B could define their binge as eating the entire family size bag. Make sense? We all have different thresholds in this. No judgement for any quantity, it’s more about when you feel like you’ve lost your sense of self control that leads to feelings of guilt and self punishment. That’s no good for anyone.

So let’s talk about some ways to combat it:

  1. Know your triggers. Understand what sets you off in the first place and then avoid it or prepare for it when necessary. Does going to a party trigger you to binge on the chip bowl? Plan ahead of time and know that you simply can’t hang out around the food table. Does having a giant tub of ice cream in your freezer trigger you to indulge in the entire thing as soon as you’re home alone? Don’t buy it! Does having an argument with your spouse trigger you to run to the pantry and dive into the chocolate chip cookies? Put a post-it note on your pantry door that reminds you to stop and take a few deep breathes before you’re so quick to start eating when food is not what you really need at that moment.
    • Understand this, every habit we have is part of a chain that has multiple links. Each link is attached to the next that produces a result. The key is for you to break the link that results in a binge. It only takes one alteration, like a post-it note, to put a kink in that chain and direct you to a different activity.
  2. Exercise regularly. When we exercise on a regular basis, it keeps a steady stream of endorphins going in our system and helps keep our mood stabilized. It also helps us sleep better and thus, make better decisions throughout the day. Ever been sleep deprived for a few days? Remember how emotional and irrational you were? This is a high risk time for binging. In general, those who exercise just feel better about their health and body and have an easier time maintaining their weight overall.
  3. Start the day with a healthy breakfast. If you are going to skip any meal of the day, don’t let it be this one! Really work hard to eat within 2 hours of waking up and strive for 25-30 grams of protein at that meal. This helps stabilize blood sugars, control hunger later in the day, and thus keeps your mood more even making it less likely for a binge later on. Also, usually when we start our day off healthy, we are more likely to keep it going than when we started our day off not so great (say, with a sugary, high calorie breakfast).
  4. Avoid going more than 3-5 hours without eating. This one just makes sense. If you let yourself get too hungry and the setting is right, a binge is inevitable. Plan for high protein snacks such as cheese sticks, yogurt, deli meat, nuts or high fiber foods such as fresh fruits and veggies to fill in the gaps when meals are spread far apart. Find some other options here.

Lastly, this will be a work in progress for you if you have struggled with binge eating for a long time. The tips I’ve given you will help the person who struggles with occasional episodes of binge eating that they relate to either unhealthy emotions or certain situations that act as triggers for them. I am not referring to someone who has a recognized binge eating disorder which is characterized by behaviors far beyond what is described in this blog post. If you find yourself preplanning binge episodes, eating large quantities of food (in the multiple thousand calorie range) in very short periods of time, purposely eating alone out of embarrassment over the quantity of food eaten, and feelings of “zoning out” and even forgetting what food was consumed during these episodes, you may have an eating disorder and I encourage you to seek professional help from a licensed counselor.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

How do I fit alcohol in during the holidays?

Can you believe it? It’s November and the holidays are just around the corner again. I am confident that many of you will have a plan this year and will stick to that plan well. But have you given any thought to alcohol?

Alcohol does a few things – of course it adds a gazillion calories, often unaccounted for. But more importantly, it lowers your inhibitions. So you know those Christmas cookies you swore you would limit to just one? Yeah, you need some self control to stick to that plan and alcohol is going to lower your ability to do that. Double whammy.

I get it. The holidays are a stressful time for a lot of us. Let’s face it, alcohol may be present at just the right time – that work party you didn’t really want to go to in the first place. Or that family gathering that usually ends up in some sort of nonsense argument that you’d rather not be a part of. Or yet again, you go home after a shopping trip you spent way too much money on and now you’re not sure how the electric bill is gonna get paid. Stress. Alcohol, like food, is a quick fix. But only temporary and ineffective long term.

Here are some tips to keep it real and sane this season:

  1. Incorporate alcohol into your plan if you usually indulge. One or two drinks max and then switch to a calorie free seltzer water. Social drinking can also get the best of us. If you continue to drink in a wine glass, but keep it alcohol free, you may surprise yourself how you really don’t notice. And if you don’t usually drink, well don’t start now!
  2. Be aware of calories. Light beer, non-dessert white wines, and liquor in calorie free or low calorie mixers are the lowest options. Dark beers, dessert wines, and fancy drinks can contain up to 800 calories a pop (mudslides, egg nog and rum, margaritas, etc). Know your serving sizes too. Once drink = 12 ounces beer, 4-6 ounces wine, 1 ounce liquor = 100 calories roughly
  3. Destress in other ways. Start with the source of your stress.
    • Lack of time? Find time weekly to do something fun or enjoyable. This may be off your normal routine since the holidays generally keep us busy. Whatever that is for you, just ten minutes of meditation, a few minutes set aside for daily devotions, reading a book, or getting your nails done can make a huge difference mentally.
    • Lack money? Trying a secret santa gift exchange among your extended family, cutting down on the amount of presents you normally buy your friends/family, and simply following a gift budget can all help. Try shopping ahead of time to space it out. It’s only early November and if we’d all start our gift shopping now, it would cut down on a lot of financial stress and keep us from battling the crowds later on. As Dave Ramsey says, Christmas is the same day every year, yet we all act like it’s a surprise emergency!
    • Exercise. We all know this helps with stress yet this will be the first to go when time is slim. Make it a priority this year to walk even if only 20-30 minutes a day. It will help you sleep better and handle any unknowns that come your way better. If you normally do your exercise in the evening, you may have to switch it up and do it in the morning during the holidays with a busier schedule. If you normally take the weekends off, you may need to go ahead and walk on the weekends to make up for missed time on the weekdays. Bottom line, be flexible when your schedule calls for it.
    • In the moment, try aromatherapy. When we are stuck in traffic or at the family dinner and a fight breaks out, it’s tempting to handle stress poorly. But don’t underestimate the power of aromatherapy from essential oils. Personal favorites include wild orange, lavender, and grounding blend. A drop or two can be worn on a diffuser necklace or rubbed between the palms of your hands and inhaled for a quick shot to the limbic brain – the center that controls our emotions.

Let me know what your strategy is going to be this holiday season. Do you have something to add or do you plan do use one of these tips?

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

5 ways to avoid the candy binge this Halloween

It’s coming, it’s already here actually. Especially if you have kids. We’ve already been to two festivals that left my children with bags full of candy. And we still have trunk or treat along with the actually day of trick or treating to go. We haven’t purchased our own candy to pass out, but usually we have leftovers.

So, how do you handle all that candy without gaining a gazillion pounds? I’ve come up with some tips that I hope will help you out. And no, it doesn’t involved passing out raisin boxes, toys, or boxes of floss. I’m not trying to get your house egged this year.

  1. Buy candy to pass out that you don’t care for. This should be common sense, but it’s so tempting to buy giant bags of candy bars.
  2. Buy about 25% less candy than you think you will need. I don’t know about you, but every single year, I buy way more candy to pass out than we need and then we have a ton leftover. If you do have leftover candy, donate it to your Sunday school class at church, the work break room, or wherever you think could use it. Just not your kitchen counter candy dish.
  3. Know your candy sizes. For chocolates that is. Minis are the small square candies. Snack-size and fun-size treats are usually about 2 inches long. Go for the minis! They are typically around 25 to 50 calories a pop. The “fun size” (also called “snack size”) are anything but fun for your waistline. Each one is anywhere from 70 to 85 or more calories. Have you ever stopped at just one? Ever? “Snack size” is a misnomer. It’s not enough for a snack.
  4. Remember calories count. Unfortunately sugar calories do nothing for hunger levels. All of those straight sugary concoctions – sweet tarts, lollipops, gummies, chewing gum, candy corns, chocolates, mallows, taffies, and caramels contain many calories with zero effect on satiety levels. Should you consume extra candy calories, balance it out by cutting calories from other areas of the day and add more activity. Maybe volunteer to be that one that takes the kids trick or treating around the neighborhood this year? For a list of the lowest calorie candies, go here.
  5. Relax. I usually include this tip in for any holiday. It’s just one day and one day will not mess up your efforts to live a healthy lifestyle. As long as you keep it to one day. Commit this year to celebrating each holiday with ways other than food – enjoy family, friends, the decorations, and festivities. Enjoy the traditional foods on their respective days only and the traditional weight gain that happens between now and December 31 will not happen.

Remember that sugar is addictive. Implement these strategies and you will do fine. However, if you know that starting will lead you down a dark, dark path, it’s okay to decide to stop before you even start. Let me know in the comments what has helped you to avoid the candy binge in the past or how you plan to conquer it this year.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

9 foods we feel guilty about loving

I thought it might be fun to highlight some foods that you may not be eating in an attempt to stay healthy or may be eating laced with guilt. And put a positive spin on them. I know I have gone through periods of my life where I’ve avoided just about all of these foods because at one time they were deemed “bad for you” and then later as “health foods.” I think it comes down to knowing that if it’s a whole food – as in something you can visualize growing in nature or at least close to it, it’s probably okay, at least in small amounts. Remember there is never going to be a cookie or a pizza tree. But you are always going to see the potato roots and the cows out grazing.

  1. Sugar: earlier this year, I hosted a 30 day “no sugar” challenge and the results were fantastic. Because truly, sugar can be addicting and I’m convinced the only way one can overcome that is through a period of elimination. However, if you are attempting to cut the bitter in your coffee, a packet of sugar is only going to add 15 calories. So don’t sweat it. If it’s someone’s birthday and you want to help them celebrate with a slice of cake, go ahead. If you love an occasional soda with your slice of pizza (they go great together), then have one. The research is strong that consuming drinks and foods made with artificial sweeteners do not help with weight loss.
  2. Whole Milk: for the longest time, fat free or low fat was where it was at. Until recently. In past posts, I’ve discussed how full fat dairy products are linked to decreased risk of diabetes and at best, not linked to increased heart disease risk. Certainly, it is well known milk is an excellent source of calcium and vitamin D, important for bone health.
  3. Bacon: if chosen wisely, bacon can be more than a hunk of fat. It can actually be a tasty source of protein. The natural, uncured, nitrite/nitrate free, center cuts will be higher in protein, less saturated fat and without the unnecessary additives that may be linked to increased cancer risk.
  4. Salt: if you have been diagnosed with heart or kidney disease, then you may have been told to reduce or avoid salt. Have you ever wondered why? It comes down to fluid retention – eat salty foods, get thirsty, drink more water. This isn’t good for someone who is collecting fluid around their heart or lungs or for someone who’s kidneys aren’t filtering the fluids out of their body correctly. For the rest of us, we probably aren’t that salt sensitive and can handle it. For table salt, I recommend pink himalayan salt for the added minerals. Don’t get me wrong, I’m not saying to go out and eat all the salty processed snacks you can find – they still aren’t considered health foods and contain a ton of additives and preservatives without the nutritional benefits you get from whole foods. But for those of us with normal functioning organs, we can probably handle it for the most part.
  5. Bread: it really depends on the how and why. Are you eating a sandwich? And what is on the sandwich? Usually in this manner, the bread is in two controlled slices and serving a purpose. Unfortunately though, the favorite way to eat bread is in the form of an endless loaf or basket of rolls and tub of butter. It’s really all in context.
  6. Potatoes: no, I’m not talking about sweet potatoes. I’m talking about the good ole white potatoes we all love to demonize. Sure, if you are eating chips or french fries, go ahead and continue to hate them. But what about a baked potato? They are actually rich in folate, niacin, potassium, and and phosphorous. Much of the time, we are eating processed cereals fortified with these minerals, but potatoes are natural sources, which means our bodies can absorb them better. Try a loaded baked potato and salad for lunch or dinner – add plain greek yogurt in place of sour cream for extra protein. And eat the skin for extra insoluble fiber.
  7. Pasta: okay, it’s hard to make this a health food, but hear me out. The problem is when we pile a giant heap of pasta on a plate with an ooey gooey cream sauce and a side of buttery garlic bread. Instead think of what is called the “plate method.” This means, you are filling your plate up with about 25-30% pasta, 50% non starchy vegetables, and 25-30% meat. This could be sectioned out or mixed together in a  pasta dish. Point is, your pasta dish has more vegetables than pasta and the side is a salad not a few slices of garlic bread. Make sense?
  8. Red meat: while I don’t necessarily recommend eating red meat every day, this is a good source of iron and B vitamins if consumed once a week. Remember that cuts like sirloin, round, and flank are considered lean. If choosing a higher fat option, just be sure to cut the visible fat off before consuming. Our bodies are able to absorb minerals easier from meat than plants or fortified sources so if you do eat meat and have trouble with iron, this is a better option. For those of you that are anemic and struggle with iron, you know that taking supplements is no pleasant task because of the side effects. Last week, I talked about choosing grass fed meat, which incidentally tends to be your leanest choice.
  9. Eggs: once thought to be a cause of heart disease, that is no longer true. Eggs are an excellent source of choline, which is important for supporting healthy brain function and liver function. Also an easy, cheap source of protein for not only breakfast, but snack time and lunch or dinner.

Did I give you permission to start eating any of these foods more often? Let me know in the comments.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Jillian McMullen, RDN, CSOWM, LDN

My recovery from procrastination and perfectionism

Here we are again. Looking at the same weights I’ve owned for probably fifteen years. Back to the lowest numbers. Again. Another epiphany that I need to pick them up and use them to feel better, look better, have more energy, and everything in between.

Why do we do this to ourselves? I own everything from three pounds to ten pounds and then all of the resistance bands too. I work up to lifting and pulling the hardest strengths until something happens and I get out of the routine. For months. Years even.

This time it was a doctor’s appointment. I’ve had chronic pain issues since my first born was a year old. It stems from migraines, which I’ve had since my earliest memories, but the term “chronic” came into play seven years ago. Before then, I was pretty active – running half marathons, participating in power yoga several days a week, and pretty committed to cardiovascular exercise on a daily basis. We all know how it is though, life gets busy after kids, work, and compounding responsibilities and then there is no more time to fit in self care. Until you have no choice.

That’s where I’m at. I’m sure many of you are in the same boat. You need to do something, but you’re not sure where to start because the only time you remember feeling your best was when you actually had the time and energy to do the things you know you should be doing. Problem is, you have neither now. Life is different and you don’t know where to start.

If you are like me then you probably have a tendency to push yourself until you just can’t anymore. You have multiple responsibilities and if something is going to go, it’s probably exercising and eating healthy. Until you’re crashing and sitting in a doctor’s office or your bed wondering how you ended up that way. You’ve heard the airplane analogy, so you know you’re supposed to put your oxygen mask on first, but you haven’t. Until you’re forced to. Read on. This is for you.

Here are a few strategies I’ve learned along the way that I believe will help you (like they do for me, when I implement them):

  1. The days of perfection are over. Did you know procrastination is the most common form of perfectionism? We hold off until “just the right time” to get started until we are pushed with our backs against the wall. And then we use the excuse” if i had more time, I would of had better results.” Ironic, huh? Remember this, moving forward in imperfection is ALWAYS better than not moving forward at all.
  2. Decide the goals you are working towards and write them down. With pen and paper. It’s a psychological thing when we do this that scientifically makes it more likely we will follow through with our goals (even more so than typing them.) And include realistic deadlines to avoid procrastination. Be sure to break your larger goals down to smaller, more manageable ones.
  3. Plan ahead in a realistic manner. Go ahead and pick out the days you plan to exercise. What meals you’re going to have. Grocery shop for the week. And then realize it may all go down the tubes anyway. Refer to #1. You may have decided to wake up thirty minutes early every morning to get in some exercise, but there will be days that you oversleep the alarm clock anyway. So what? You can always settle for a fifteen minute walk on your lunch break at work instead. Something is better than nothing.
  4. Go tell someone. I know that being accountable is no fun. It means you’re being really real about it this time. Pick someone that will actually hold you accountable though. Not just someone that will be a cheerleader and pat you on the back when you had a bad day. We all need that, but even more so, we need someone that isn’t afraid to call us out when we aren’t doing what we said we’d do. Your word is your integrity.
  5. Avoid catastrophizing. This is perhaps the biggest tip that has helped me over the years. It means you are using your energy productively rather than by viewing things worse than they actually are. Believe me, I know when situations look dire that it’s tempting to set giant goals that you know would turn your life completely around for the better. Unfortunately that usually leads to failure or procrastination and ultimately, more defeat. If you want to lose 100 pounds, break it down into ten pound increments. If you want to be fit enough to run a half marathon, pick one scheduled six months or more from now and get to training, one mile at a time.

We are nearly eight weeks away from the holidays. What is it that you’ve been procrastinating on? Let me know in the comments!

P.S. If you are up to beginning this journey with me starting Monday, October 2, head over here for the details and how to join my support group where we will be having weekly live chats and goal setting sessions.

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Jillian McMullen, RDN, CSOWM, LDN

Foods that naturally boost your metabolism

First off, let’s start with a little background because most people who struggle with their weight are tempted to blame their metabolism for the difficulty they are experiencing. If you have a longstanding history of weight cycling, aka yo yo dieting, a slow metabolism may very well be your problem – for the purposes of this post, that is what the main focus will be. So what happens to your metabolism when you weight cycle, aka “yo yo” diet?

1. First, you lose a lot of fat mass (good thing) but a lot of muscle mass too (unavoidable with rapid weight loss, not a good thing)
2. If it was not a sustainable diet (often it’s not), then the weight piles back on at lightning speed, but this time it is all mostly replaced with fat mass.
3. Fat burns less calories than muscle = your metabolism tanks. Next time you try to diet, it doesn’t come off as easily or fast.
4. Over time, chronic dieters find themselves with a slower and slower metabolism because they keep losing muscle and replacing it with fat. It’s a viscous cycle that eventually makes it almost impossible for weight loss success to occur.

Fear not, if this all sounds too familiar and you think you are in this situation, I’ve done a little research for you and found some promising ways to boost your metabolism, naturally.

  • Tomato juice: in a 2015 study published by the NIH, menopausal women aged 40-60 who consumed 200 ml unsalted tomato juice twice daily experienced an increased in resting energy expenditure (REE) by an average of 400 calories
    Bottom line: drink 200 milliliters twice a day (about 6 ounces twice a day). Hey, it’s not gonna hurt anything.
  • Cinnamon: in a 2012 study published by the International Journal of Preventative Medicine, one group of individuals took cinnamon supplements every day, while the other group took a placebo. After 8 weeks, the cinnamon group lost more weight and body fat than the group taking the placebo.
    Bottom line: add cinnamon to your food or try the pure essential oil for a more concentrated version. Contact me if you are interested in learning more about brands I trust and recommend. remember, supplements are not regulated and therefore, may not be free of contaminants.
  • Coffee: most studies with caffeine in doses of about 100mg per day (6 ounces of coffee) showed an increased calorie burn between 75 and 110 calories for the entire day. There are other sources of caffeine, but coffee is a calorie free source that actually contains some antioxidants.
    Bottom line: have some caffeine before exercise to maximize the calorie burring effects if you are going to try this one. Hey, I love coffee, why  not?
  • Grapefruit: A study published in the Journal of Medicinal Food in 2006 showed that obese patients who consumed 8 oz of grapefruit juice or 1/2 of a grapefruit before each meal lost about 3.5 lbs after 12 weeks, without making any other changes to their diets. Participants in the study who consumed a grapefruit capsule before meals also lost weight — but just 2.2 pounds over the 12 weeks. The placebo group did not lose weight.
    Bottom line: drink 8 ounces grapefruit juice, eat 1/2 grapefruit daily, or take a grapefruit capsule with meals (I recommend with 2-3 drops pure essential oil in each one, contact me for recommended brands)
  • Lean Protein: Eggs, chicken, fish, low-fat yogurt, low-fat cheese, turkey
    The “thermic effect of food” (TEF) is the energy we use to digest food into small, absorbable components. Protein burns more calories to digest than carbs & fats. It also takes longer to digest, keeping you fuller longer.
    Bottom line: include 30 grams protein at meals, 8-10 grams of protein at snacks, and eat every 3-5 hours
  • Ginger: promotes digestion and stimulates metabolism, which leads to increased calorie burning. In animal studies, it increased metabolisms by 20%. In human studies, most herbal supplements taken internally increase metabolic rates by 2 to 5% tops. Every little bit helps! In a small, but very interesting pilot study, it was shown to enhance the thermic effect of food and increase the feeling of fullness after a meal. Bottom line: add it to your foods (we aren’t animals); you could also try the pure essential oil for a more concentrated source. If youve never cooked with essential oils, visit my previous post here.

What about appetite suppressants?

There are a few medical options that can help. I’ve talked them in the past along with habits that can help. In the spirit of natural options, here are some effective options I found in  my research:

  • Peppermint Oil: in its food grade, it is used often in the candy and dental industries (seems like an oxymoron, huh?). There is a reason for those after dinner mints! Because of the strong smell, it has an appetite suppressing effect in its purity. Try brushing your teeth after dinner, chewing mint gum while cooking, or diffusing peppermint essential oil to take advantage of this benefit.
  • Water: dehydration often leads to excessive hunger and even sugar cravings, especially chronic dehydration. Aim to consume half of your body weight in ounces of water daily. Add citrus for flavor and extra cleansing benefits. My personal favorite is pure lemon essential oil. Better yet, add fresh squeezed grapefruit juice or grapefruit essential oil.
  • Capsaicin: as in chili peppers. Ever notice you eat less when you have an extra spicy dish? This is why. Unless you are a glutton for punishment, of course.

Let me know what you try and feel free to reach out to me if you are interested in learning more about incorporating essential oils into your weight management routine.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Does your stomach really shrink when you eat less?

As a specialist in weight loss, I hear this phrase a lot, “I just need to shrink my stomach so I can get used to eating less.”

In reality, throughout life, the adult stomach stays about the same, which is the size of a football. However, the stomach is a muscle that can be stretched temporarily to fit more in should the occasion occur. How much we eat tends to be more dictated by habit and hormones rather than size, however.

A little anatomy for you. (I promise, just a little.) There are three very basic parts of the stomach: the top (the fundus), the middle (the body), and the bottom (the pylorus), which is where food empties out into your intestines. The the fundus, is the stretchy part that can expand a bit to allow more food to fit if necessary. It is not likely that the entire body of the stomach is going to expand to allow more food. Back to the football, if you can visualize how much chewed up food that would really mean, it’s quite a lot. However, our body regulates our appetite with hormones that send signals to our brain to tell us whether we’ve eaten enough or not – this is independent of how full the stomach is. Those hormones play a very big role in weight regulation and can be easily over-ridden by outside cues (i.e. the food tastes really good, it’s Thanksgiving, etc.)

Now back to the fundus. This upper muscle is why there’s always room for dessert, but maybe not another immediate meal. It takes about two full hours for the meal to completely empty down to the lower  stomach, out and travel into the small intestine. If you overdo it by eating too much too fast or adding some dessert at the end, that fundus is going to allow for some extra room. For those that habitually overdo it, the tolerance is going to grow over time for allowance. For those that don’t, it’s gonna be more uncomfortable and you’ll be less likely to keep doing it. When you go on a diet and purposely under eat for a couple of weeks, that fundus will become less stretchy and you’ll feel like your stomach has “shrunk.” But it really hasn’t. Weird, huh?

Competitive eaters use this to their advantage and train that muscle over time to allow them to eat a lot in one sitting without puking. I’m not suggesting you do that since I’m assuming you read my blog for help with weight loss, not competitive eating.

In someone who has had weight loss surgery, the body and possibly the pylorus of the stomach has been removed or bypassed, leaving about the size of an egg left. That’s not a lot and it creates some massive restriction. Because this part of the stomach is a muscle and can still stretch, it doesn’t stay that restricted for good. However, the tolerance for over-eating is much less, so the individual usually never gets back to having a football size stomach and still experiences permanent food restriction. If you know someone who had weight loss surgery and regained all or some of their weight because they “stretched their stomach back out,” this may be what’s going on. That’s for another blog post, though.

Hope you found this helpful and enjoyed a little weird science today!

P.S. If you’re looking for online support with like minded women striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Foods that stop bloating

You know that feeling. There’s no real reason for your weight to have tipped the scale, but you can’t button your favorite pair of shorts. It’s a fat pants kinda day with a blousy blouse to cover up what you’re feeling looks bit like a pot belly. What if you could eat your way to a thinner stomach and get rid of that bloated feeling? You actually can.

First, it helps to understand why this happens. And it happens to everyone. Often women more so because of hormones. (You probably knew that though!) Pre-menopausal women often feel bloated at varying times of the month with bloating and fluid retention being two common symptoms of premenstrual syndrome.

Another reason may be because of dietary habits, either eating too much or too little fiber. Too much fiber, especially if the body is not used to it, can cause excess gas. Too little fiber can cause constipation. It can also happen if you eat foods that are particularly gas forming such as beans, broccoli, cabbage, dried fruit, asparagus, brussel sprouts, artichokes, onions, radishes, cauliflower and fatty or fried foods. The goal is to aim for 25-30 grams of fiber daily, I’ll talk about what that looks like since the typical American diet contains around 10 grams.

A big reason, however, is due to emotional stress. We often give too little credit to the impact that this can have on our physical health. In fact, it is estimated that 25 to 45 million people in the U.S. are affected with Irritable Bowel Syndrome and 2 in 3 of those are women. Irritable Bowel Syndrome is characterized by diarrhea alternating with constipation worsened by stress.

The last one I am going to include here is small bowel bacterial overgrowth. I talk about the importance of probiotics in my recent post here because it can definitely help combat this condition. I’ve seen this mostly in people who have had a recent gastrointestinal surgery and those taking antibiotics for prolonged periods of time.

So now for the good stuff, what foods can you eat to prevent this from happening? Because nobody has time to be feeling bloating and gross.

  • Cayenne pepper: it’s a natural laxative because it stimulates the digestive enzymes to get moving.
  • Ginger: old remedy for soothing stomach discomfort, haven’t we all had ginger ale at some point in our lives for a stomach upset? Sadly, most ginger ales don’t contain any real ginger at all. You are better off boiling and straining some fresh ginger or adding a drop of pure ginger essential oil into some tea or hot water.
  • Fennel: inhibits muscle spasms which calms down symptoms of IBS. Cook your next meal with some of the fresh herb or take 1-2 drops of the pure essential oil in a capsule.
  • Peppermint: similar to fennel, the menthol in peppermint relaxes your muscles and allows you to release any pent up gas or flatulence. Because if you are struggling with reflux, this may aggravate it because it also relaxes the sphincter at the end of the esophagus causing stomach acid to revert back up in those with gastroesophageal reflux disease (GERD.) Make peppermint tea by adding fresh mint leaves or a drop of peppermint essential oil to a cup of hot black tea. The hot water can also help get things moving along, especially helpful for constipation. Avoid chewing peppermint gum as this can make gas worse since gum may cause you to swallow air.
  • Lemon: acts as a natural diuretic and helps if you are retaining excess fluid. Squeeze some fresh lemons or add a drop of pure lemon essential oil into your water. Avoid drinking your water out of a straw since that can cause you to swallow excess air and make bloating worse.
  • Berries: they are 85 to 95% water, making them great for reducing bloat. They are also an excellent source of soluble fiber, a type of fiber that dissolves in water and one that many of us don’t get enough of in our diets. In order to promote bowel regularity and prevent bloating, we need plenty of this along with insoluble fiber, the kind that does not dissolve in water (so think apple skin and celery.)
  • Watermelon: it’s high in water, making it a natural diuretic to remove excess fluid retention. Also great source of soluble fiber like the berries.
  • Probiotic containing foods: such as yogurt, kefir, and kombucha or add a good supplement to your daily regimen (more on that here).

I’ve given you many ideas that offer additional health properties beyond reducing bloat. That’s one of the many great things about choosing natural options for improving your health. If you are interested in learning more about the essential oil options I mentioned, feel free to reach out to me at one of the links below.

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free online support group here.

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Jillian McMullen, RDN, CSOWM, LDN

Drink coffee and eat cheese to lower your diabetes risk?

It’s no secret that obesity is an epidemic in the United States and many other developed countries. Because of that, comorbid conditions that are related to extra weight are on the rise. Of particular interest is Type 2 Diabetes, a condition where your body cannot use insulin properly to regulate your blood sugar levels, causing hyperglycemia (aka high blood sugar.)

A quick science lesson to understand what’s going on in someone who has diabetes: insulin is a hormone produced by the pancreas that is necessary to move glucose (sugar) molecules into our body’s cells for energy. Every cell in the body requires glucose to function. If those glucose molecules are hanging out in the blood stream, they aren’t doing their job and instead, are creating problems like blurred vision, excessive hunger/thirst and fatigue because the body is essentially acting like you haven’t eaten. Chronically high blood sugars lead to heart disease, kidney failure, and permanent nerve damage. No organ can function correctly in a thick, syrupy-like bloodstream.

This is why prevention and management of diabetes is so important. It can absolutely be diet controlled and I’ve witnessed many individuals be able to get off of their diabetes meds with enough weight loss and diet modifications. It’s possible. But always better to not have it to begin with since diabetes is not curable. Note, I’m only referring to Type 2 diabetes here. Type 1 is genetic, usually diagnosed in childhood, and happens when the pancreas produces no insulin at all. It is unrelated to lifestyle factors. 

So what foods increase your risk? Let’s start there since more than 29 million Americans are living with diabetes, and 86 million are living with pre-diabetes. Many of those unaware. Some risk factors like age, genetics, race, and family history are out of our control. However, one thing we can do is choose what we put on our plates. Emerging research has some interesting results on just exactly what to choose and what to ditch.

Foods that increase risk:

  • refined/processed carbohydrates such as crackers, cereal, white bread, cookies, snack cakes, chips, pastries, etc. Interestingly, those marketed as “low-fat, fat-free, and low carb” are also linked to an increased diabetes risk. Why? Because they are still processed!
  • red meat (according to this study “red meat” included beef, pork, and lamb)
  • processed red meat (think bacon, hot dogs, sausage, salami, bologna, etc)
  • sugary drinks like fruit juice with added sugars, soda, fruit punch, lemonade, sweet tea, etc

Foods that have a neutral effect (at least for now):

  • butter
  • poultry (according to the research, the evidence is not clear if it increases or decreases risk)
  • 100% fruit juice without added sugars
  • eggs (can we all just agree it’s okay to eat eggs already?)
  • fish (although may decrease risk in some Asian populations)

Foods that decrease risk:

  • green leafy, vegetables
  • nuts
  • whole grains (unrefined, with the bran still intact)
  • monounsaturated fats (such as avocados, nut butters, mixed nuts)
  • high-fat dairy products (cheese, cream, whole milk, kefir, yogurt) *you read that right, check it out here
  • coffee (add some cream! who else is getting excited? It’s true, really I’m not lying to justify my addiction.)
  • tea
  • alcohol (2 drink limit for men, 1-1.5 drink limit for women, but no need to start if you don’t) *you read that right, too

Much of the research cited is from food frequency questionnaires on large scale studies. As you may know from my previous posts, this method of data collection is not the most reliable, but it’s difficult to control human behavior, especially when it comes to diet over a long period of time. Either way, I think these lists of food gives us some valuable insight on what we can control in our own life.

Lastly, remember that your diabetes risk increases after the age of 45, exercising less than three times per week, being overweight, and having a family history of diabetes. 

P.S. If you’re looking for online support with like minded moms striving to live a healthier lifestyle, you may be interested in joining my free support group here.

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Email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN

5 Excuses why we don’t exercise (and how to bust through them)

We all have that one friend who loves to exercise. They swear by it and if they miss a day, everyone knows about it because they claim to feel terrible. You wanna be like them. Well maybe not just like them, but you want to at least want to exercise.But as of this post, you can’t remember the last time you actually did exercise. I’m gonna help you out and just lay all of the most common excuses for why exercise is so easy to justify not doing and then tell you why they are totally false. Sound good? If you read on, you may no longer use these excuses. Fair warning.

Excuse #1: I don’t have enough time. Well join the club. I’m gonna give you a little eye-opener though – think of the last really good book you read. Like, Hunger Games/Fifty Shades Trilogy good (whatever you thing is). How long did it take you to read all 3 books? Be honest. How did you make the time? Stay up all night? Make the kids cook their own dinner? Skip a tv show or two? Here’s the deal- we make time for what we want. It comes down to priorities. I’m not telling you to stop scrolling on Facebook (although we all could probably benefit from less time spent there), but I am telling you to evaluate how you spend your time if this is the excuse you hold near and dear.

Tips to bust through it: Wear a pedometer. I highly recommend the Omron HJ325. It doesn’t cost much and is one of the more accurate step counters I have used it for years. Could be a FitBit if you want to get more fancy and track your heart rate, sleep quality, and time. Exercise is great, but it’s more about being physically active throughout the day. I talk about step goals here. Break it up if you are really that strapped for time. Say, two to three fifteen walk breaks daily instead of one 45 minute walk around the neighborhood. Most of us can find an extra ten or fifteen minutes here and there throughout our day where we are wasting time and could be walking. Step counters make you more aware of how you can fit in “accidental” activity as well (i.e. stairs, parking farther away, walking allll the way over to your colleague’s cubicle instead of sending an email, etc). If you need to sneak in resistance training, keep a set of hand weights by your couch to do while watching television, bring resistance bands to work and learn exercises that are easy to do between phone calls. Multitask!

Excuse #2: I’m exhausted. I get it. I have two kids, church commitments, a part-time job, and I own a business. My day usually starts at 5:30 a.m. and ends around 10:30 p.m. I’m sure you have lots of your own stuff that wears you out. Thing is, being exhausted is often a symptom of physical inactivity. Ouch. Energetic people are in motion.

Tips to bust through it: If you need to get up and go first thing when you wake up, before you have time to talk yourself out of it, then put your shoes by the door and clothes by the bathroom sink where you go to brush your teeth. Make it a habit. When I used to work full time, I would bring my clothes with me to work and go for a long walk or run in the neighborhood behind our building before I got in the car to go home. I knew myself and once I got in the door, not only would the day catch up, but the evening responsibilities would swallow me up too. Other days I would take two or three short walk breaks to total 20-30 minutes a day just to stay awake! Working at a desk job with no windows will zap your energy alone.

Excuse #3: I hurt too much. This is possibly one of the more difficult challenges to bust through. Little known fact: I’m a chronic pain sufferer myself. So again, I get it. Here’s what I know about chronic pain – the more you sit around and think about it, the worse it gets. The less you move, the worse it gets. If you have pain, it is MORE of a reason to move, NOT less. If you’re complaining because of common post exercise muscle soreness, well that’s supposed to happen and it’s a good thing. If you work muscles that aren’t used to moving, they’re naturally gonna revolt on you. Over time, this won’t happen so much as you get stronger. To some degree, you always want to feel some soreness as a sign that you are challenging yourself a bit, but not to a point that it’s painful.

Tips to bust through it: Modify. Not everyone was meant to run cross country or train for triathlons. That’s okay. In fact, one of the best exercises you can do is walk. If you are going for general health, thirty minutes most days is the goal. If you are aiming to lose and maintain weight loss, you’ll need to go for 45-60 minutes most days. If you have an injury that keeps you from walking that much, try bicycling, swimming, or even seeing a physical therapist if you need to. Point is, you can always find something that will work for you if you seek and ask for help. In the long run, you may even experience less pain. Win-win!

Excuse #4: I really don’t like to exercise. This is my favorite! Saying this is like saying “I don’t like food, so I won’t eat.” There are just way too many choices to say that kind of statement. What you are really saying is “I don’t have any reason not to exercise, I just don’t want to.” Sorry, this just isn’t an excuse.

Tips to bust through it: Be willing to try new things. Walking sound boring? Get a partner to pass the time. Try group classes. Change it up and alternate activities. If you like sports, remember that counts as activity, so find a local team that meets for fun. Is the gym intimidating? Go during off hours when not many people are there. You could always skip the gym altogether and stay home and do videos on YouTube, purchase exercise DVDs, or walk outdoors. There are just too many options to try to say you don’t like any of it.

Excuse #5: It’s too hot, too cold, raining, snowing outside. It’s always one of these things outside. Where I live, we get about two weeks of Fall weather (so, when it’s none of those things), another two weeks of semi-cold, and the other 48 weeks are hot and/or raining. So this excuse can be made a lot.

Tips to bust through it: Go early before the elements kick in. Go later in the evening after the sun has gone down. When it’s colder, go mid-day when the sun is at peak. If it’s raining or during the summer when temperatures reach heat-stroke warning highs, be flexible and go indoors. I’ve given you lots of options already of what to do inside. Some gyms offer month to month memberships. If you live by a mall, most of them open early enough before the shops so that you can go walking inside. Don’t worry about looking silly, everyone else is in there doing the same thing!

This just about covers the main excuses for why people don’t exercise. I’ve used them all. You’ve probably used some, too. In addition to the tips I’ve given you to bust through them, I’ve also been able to lessen my pain and increase my energy by using the right vitamins and nutritional supplements. So many of us walk around with vague symptoms like fatigue, achy joints, and daily headaches and don’t realized it can be linked to a simple nutrient deficiency. Our food supply and many of the vitamins on the market today are stripped of the vital nutrients our bodies need to feel our best. If you’d like to know more about the brand I use and trust, feel free to contact me.

So tell me, are you ready to bust through these excuses? If you are, you may want some accountability. I’m beginning a 30 day Fitness Challenge on Monday, July 17, to take us through the rest of summer. If you want in, click here to join and for directions to get in.

P.S. If you’ve been looking for support, you’ve come to the right place, request to join my online support group for all things nutrition and weight loss support.

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email: contact@jillianmcmullen.com

Jillian McMullen, RDN, CSOWM, LDN