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Image via Flickr/Image Catalog By Laura Cipullo, RD, CDE, CEDRD and Laura Cipullo Whole Nutrition Services Team   The Benefits Of Mindful Eating If you read my blog, you know I am a huge advocate for mindful eating. Mindful eating allows one to eat all foods in a healthy way. But, mindfulness is not only beneficial for those trying to conquer disordered eating. It can also help you deal with stress. If you are a human being living on this planet, you are guaranteed to have a certain amount of stress in your life. Finding a way to control it is vital, as uncontrolled stress is toxic — to our spirits and our health. For example, one Carnegie Mellon study found that “chronic psychological stress” is linked to a lack of regulation of the inflammatory response. A further explanation: “When under stress, cells of the immune system are unable to respond to hormonal control, and consequently, produce levels of inflammation that promote disease.” There have a number of articles in the news lately that show how mindfulness works to reduce stress. A recent article in Entrepreneur noted how mindfulness can help tame the runaway train of stress, the “unruly thoughts and behaviors” that come with it. “It is an excellent technique to help reduce stress,” says Entrepreneur, “because it allows you to reduce the feeling of being out of control. Essentially, mindfulness helps you stop jumping from one thought to the next, which keeps you from ruminating on negative thoughts.” Companies are starting to understand the power mindfulness can have in business. Google even has a head of mindfulness training for their employees. Children can also benefit from mindfulness. A recent study suggested that mindfulness can even help junior high students. When exposed to a mindfulness-based stress reduction program, students had less evidence of stress and trauma. “High-quality structured mindfulness programs have the potential to really improve students’ lives in ways that I think can be really meaningful over the life course,” Dr. Erica Sibinga of the Johns Hopkins School of Medicine told Reuters. Not only did the students have fewer symptoms of stress and trauma, they also experienced less in the way of depression, negative thinking, and general health issues. As this NY Times article shows, mindfulness is a concept that has taken off at schools, for the stress reduction benefits it might offer children. So how do you get started exploring mindfulness as a concept you can use in your own life and in your child’s? There are many tools that can help you on your journey, such as meditation. My favorite mindfulness helpers — some of which are included in this blog post — include Cratejoy’s monthly mindfulness subscription box, the Mindfulness for Children app and Buddhist monk and Zen Master’s Thich Naht Hanh’s many books on mindfulness, like “Happiness: Essential Mindfulness Practices,” “Planting Seeds: Practicing Mindfulness with Children” and “How to Relax.” There are also quite a number of mindfulness apps out there that may be able to help you. This Australian psychological study ranks almost two dozen. It may take a while to find the exact mindfulness helpers that work for you, and a period of time until you are incorporating mindfulness on a regular basis, but the effects it will have on your life will make the effort worthwhile.

Barbie’s New Look In case you didn’t hear the news — which was on the cover of Time magazine and practically everywhere else — Barbie is changing. The new line of dolls are called Barbie Fashionistas and will be at stores like Walmart and Toys “R” Us in March, according to the New York Times. And while the dolls are indeed fashionable, that’s not the real story. What this means is that Barbie is now going to appear in curvy, tall and petite sizes, in addition to the original size — a move on Mattel’s end to reflect diversity and provide more positive, more inclusive dolls for children to play with and look up to. It took Mattel two years to create these Barbies, so this is something they obviously put a lot of thought and time into. The original Barbie, though she does reflect the many jobs women have today, does not reflect the many shapes and sizes we all come in, plus anatomically speaking, she isn’t even realistic. As The Guardian put it, “if she was a real woman, she wouldn’t be able to lift her head and would have to walk on all fours.” These new Barbies have real women shapes. Curvy Barbie has an actual tummy. These Barbies also reflect a more diverse range of ethnicity, which is so very important for young girls and boys. (Yes, boys can play with Barbie too!) I think this is a positive move, but I wouldn’t say that the old Barbie was triggering, in terms of eating disorders. There are so many things that can trigger eating disorders. So I don’t think Barbie was a cause, but dolls like Barbie can contribute to a young girl’s impression of what a woman should look like. Regardless of whether a child is at risk for an eating disorder, we want all children to have a huge choice in the types of dolls they play with. Dolls teach children about life, and we want to impart positive messages about life and self-image from the very start. Sharon Lamb, a psychology professor at the University of Massachusetts, calls Barbie’s makeover “ridiculously late in its thinking,” but I disagree. It is never too late to make a positive change like this, that will affect our children. Overall, I am more than happy to see Barbie with a more realistic body frame. I only hope parents can follow up the messaging by embracing and encouraging body diversity and body acceptance!

Image via Rob’s Guig at freeimages.com Guest post by Christie Caggiani, RDN, LDN, CEDRD Dietitian / Nutrition Therapist Therapeutic Oasis of the Palm Beaches caggianirdn@delrayoasis.com https://www.DelrayOasis.com Remembering Joy: Handling Nutrition through the Holidays and Beyond Ready or not, it’s here. The holiday season has arrived. No matter how much we said we’d be prepared for it this year, it has still plopped right in our calendar with what seemed like little warning. And we thought back-to-school was a busy time? Rehearsals, play-offs, concerts, school projects and mid-term exams quickly consume days and evenings, leaving precious little time for holiday shopping, card sending, home decorating, and oh, right – regular meals?!?! How in the world can we slow down long enough to consider our family’s need for nutrition? Yet it may be helpful to think of this another way: We are so incredibly busy, how can we NOT stop to think about our family’s need for fuel? A little bit of forethought prevents many future headaches, both literally and figuratively:   Use those brief seconds of downtime to plan a few moments ahead. While you’re waiting for the concert to begin or are at a standstill in the car line, jot down a few simple meals, then add the ingredients to the grocery list in your phone.   Keep ready-to-assemble meal components in the house at all times:  steamer veggies & rice and fast-cooking chicken cutlets can make it to the table in less than 15 minutes.   Take care of you:  no skimping, skipping, restricting, or dieting. Eat regular and timely meals and snacks on “normal” days as well as on “event” days. Saving up for a holiday meal or party diminishes the enjoyment you will have when you finally eat, and makes it extremely difficult to understand when you’re satisfied. Plus, you’ll be crabby and no fun to be around!   Model connected eating by asking yourself regularly if you’re physically hungry. When the answer is yes, eat. Don’t ignore it, wrap 10 more gifts or bake more cookies. Simply respond to your hunger. The same goes for listening to your kids when they tell you they’re hungry – honor their need for fuel on a regular, consistent basis.   Holiday meals are often filled with flavor and are therefore an amazing opportunity for us to explore and notice satisfaction:  let your kids smell the savory stuffing, taste an old family recipe, or try to discover which food has bacon in it!   Do something to connect with your kids every day, and just as importantly, do something just for yourself daily. This will help you remember what’s truly important this season – and always.   When holiday goodies make it to your kitchen, remember not to label food as good or bad. Let your kids have dessert with the meal sometimes, don’t overvalue it, and absolutely keep it around as long as it lasts. And hey, who says you can’t make Christmas cookies in July anyway?   Holidays truly can be a joyful time, if you slow down just long enough to honor your hunger, present food to your family on a regular and timely basis, and enjoy some Christmas cookies and hot chocolate along the way!   Cheers! Holiday Eating is more of an Attitude and an Attunement than it is a rule or a plan.

By Laura Cipullo, Whole Nutrition Services Team   Fighting Fashion Industry Standards As you know, I’m all about Health at Every Size. But I also understand that so many of us find it hard to embrace this philosophy because of the strict dictates of the fashion industry. “Regular-sized” models that we see in so many ads and magazines are super skinny, and most clothing stores seem to only be able to count to 12 or 14 (size 12 or 14, that is). As a result, we’re convinced (so very wrongly) that we need to be a certain size to be healthy, attractive, and happy. And if it’s hard for us to live up to this standard, imagine how it is for the models themselves. In 2006 alone, five died from eating disorders.   How Charli Howard Is Modelling Body Positive Fashion Clearly, something has to change, and model Charli Howard is the one leading the battle, after her modeling agency let her know, in no uncertain terms, that she was too large for the fashion world. Instead of walking away from the industry entirely (and who would blame her?) or going on a starvation diet to get work again, she decided to let the world know all about her experience in an amazing Facebook post. (Before you click, please note that this post contains some vulgar language.) Here is just a sample of what she wrote: “I refuse to feel ashamed and upset on a daily basis for not meeting your ridiculous, unobtainable beauty standards, whilst you sit at a desk all day, shovelling cakes and biscuits down your throats and slagging me and my friends off about our appearance. The more you force us to lose weight and be small, the more designers have to make clothes to fit our sizes, and the more young girls are being made ill. It’s no longer an image I choose to represent.” That would have been a strong enough statement, but Charli wasn’t done. She, in conjunction with She Media (formerly SheKnows Media), harnessed the power of social media to let her agency (and the world) know exactly how she felt with the hashtag #MoreThanANumber. Now, folks are posting the numbers that are important to them — not their clothing size. I strongly encourage you to participate in this campaign. And always know that here, at Laura Cipullo Whole Nutrition Services, you will always be more than just a number.

It’s summer time and I know I’ve got ice cream on the brain. Walking through the ice cream section of the supermarket, the choices can be overwhelming. From traditional Haagen-Dazs to non-dairy Ben & Jerrys, coconut and soy varieties, how do you even begin to choose?! The truth is there is a place for all of these varieties in our diets.

Here at Laura Cipullo Whole Nutrition and Yoga, we work with each client to neutralize and thus, improve their relationship with food and body.

By Lisa Mikus, RD, CNSC, CDN How to take care of your heart this Valentine’s Day The first two weeks of February are inundated with ads selling diamonds, chocolate, and luxury vacations. Yet, Valentine’s Day doesn’t have to be about the material items.  Instead look to self-care, specifically at your efforts around heart health in honor of Valentines and American Heart Month as determined by the American Heart Association. Heart disease is the number one cause of death worldwide. Taking care of your heart through food, mindfulness and sleep is the best gift to give yourself. Here are a few ways to practice heart health focused self-care this February. Assess Your Heart Health If you haven’t visited your PCP within the last year, consider making an appointment to gain information regarding your cardiovascular wellness. Discuss your family history and lifestyle with your PCP.  Specific lab values to discuss include blood pressure, Total cholesterol to HDL ratio, LDL, and triglycerides.2. Consult an RD If you are curious about how to improve your cardiovascular health, consult with a Registered Dietitian Nutritionist (RD/RDN). RDNs use medical nutrition therapy to help improve the health and wellness of their clients. RDs provide education and support implementation of behavioral change. A Registered Dietitian Nutritionist will help you make small, realistic lifestyle changes with the goal of sustainable and lasting improvement. Your dietitian may suggest incorporating “heart healthy” foods into your intake. Keep in mind we like to identify these foods as anti-inflammatory which include dark leafy greens (spinach and kale), whole grains (millet, buckwheat, whole wheat pasta), and fats high in omega-3 fatty acids. Our bodies cannot produce these fatty acids so we must obtain them from foods. Two essential fatty acids are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Another omega-3 is called Alpha-linolenic acid (ALA) which can be converted into DHA and EPA. Eating foods high in omega-3s is an important component of cardiovascular health. If your labs indicate high triglyceride levels, fish oil supplementation has been shown to decrease circulating triglycerides in the blood. Foods high in omega-3s include fatty fish such as salmon and tuna, chia seeds, flaxseeds, and walnuts. Scroll down for two heart healthy recipes from Everyday Diabetes Meals – Cooking for One or Two by Laura Cipullo, RD and Lisa Mikus, RD. Manage Your Stress & Sleep We know that stress can affect one’s overall health. Mindfulness-Based Stress Reduction (MBSR) has been studied in association with improved health outcomes, including cardiovascular health. MBSR is a program developed by Dr. Jon Kabat-Zinn. MBSR teaches participants to practice mindfulness meditation, described as a non-judgmental awareness that lowers reactivity to stress. Mindfulness has been associated with improved outcomes related to many diseases including diabetes and heart disease. According to a randomized control study published in 2013, an outpatient MBSR program successfully reduced participants’ symptoms including anxiety, depression, blood pressure, and perceived stress in those with Coronary Heart Disease. Sleep hygiene is an important piece of one’s overall wellness that often gets overlooked. Yet, sleep has been thoroughly researched in association with health outcomes as the amount of sleep you get every night impacts your stress level and hormonal balance. According to the American Heart Association, sleep disorders and short duration of sleep has been associated with a number of cardiovascular related issues such as high blood pressure, heart disease, and stroke. Furthermore, insomnia has been associated with increased risk of stroke. The American Academy of Sleep Medicine recommends at least 7 hours of sleep every night.   Heart-Healthy Recipes from Everyday Diabetes Meals – Cooking for One or Two  by Laura Cipullo, RD & Lisa Mikus, RD Herb-Roasted Salmon Makes 2 Servings Preheat oven to 325 degrees F Lemon Dill Marinade 3 tbsp chopped fresh dill 1 tsp freshly ground black pepper Pinch salt 2 tbsp freshly squeezed lemon juice 2 tsp olive oil 2 tsp Dijon mustard   1 tsp olive oil 2 pieces (each 4 oz/125 g) skin-on salmon fillet   Lemon Dill Marinade: Whisk together dill, pepper, salt, lemon juice, oil and mustard. Place salmon in a sealable plastic bag and pour marinade over top. Seal bag and let marinate in the refrigerator for at least 1 hour or for up to 12 hours. In ovenproof skillet, heat oil over medium-high heat. Increase heat to high and transfer salmon to the skillet flesh-side down (reserving marinade). Sear for 1 minute. Pour reserved marinade over salmon., flip salmon over and transfer skillet to preheated oven. Bake for 10 to 12 minutes or until fish is opaque and flakes easily when tested with a fork.   Peanut Butter Energy Balls Makes 8 balls (4 balls per serving)   1 tbsp chia seeds ¼ cup creamy natural peanut butter 1 tbsp water 2 pitted dates, diced ¼ cup large-flake (old-fashioned) rolled oats 2 tbsp slivered almonds 1 tbsp ground cinnamon   In a medium, microwave-safe bowl, microwave chia seeds, peanut butter, and water on High for about 30 seconds or until melted. Add dates, oats, almonds, and cinnamon. Stir to combine. Using your hands, shape the mixture into 8 balls and arrange in prepared shallow container. Freeze overnight.     References: https://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467 https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ https://aasm.org/seven-or-more-hours-of-sleep-per-night-a-health-necessity-for-adults/ https://www.ncbi.nlm.nih.gov/pubmed/30739006 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734636/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3563284/ https://www.ahajournals.org/doi/full/10.1161/strokeaha.113.003675 http://circ.ahajournals.org/content/134/18/e367 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928628/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3734636/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4928628/ Rosenzweig, S., Reibel, D. K., Greeson, J. M., Edman, J. S., McMearty, K. D., et al. (2007). “Mindfulness-Based Stress Reduction is Associated with Improved Glycemic Control in Type 2 Diabetes Mellitus: A Pilot Study.” Alternative Therapies in Health and Medicine 13: 36–38. Klatt, M., Norre, C., Reader, B., Yodice, L., & White, S. (2017). Mindfulness in motion: a mindfulness-based intervention to reduce stress and enhance quality of sleep in Scandinavian employees. Mindfulness, 8(2), pp. 481-488.