| Call Today: 1-855-DNA-MEALS |  |
 |
| Call Today: 1-855-DNA-MEALS | |
|
Blog / What's Eating You?
We did it again...We made HEADLINES!!!
If you are into fitness or perhaps a man, then reading the Men's Fitness magazine may be what you do on your leisure time. If this is you, than you should have recently seen the article they posted about Genovive, titled : "7 Nutritional meal delivery services for men on the go". We are the second of seven companies listed. The article goes into great detail of various companies offering a pre-packed meal delivery service. I, like you may be excited to know that Genovive was one of the cheaper and more reasonable delivery options out of the 7, and to be quite frank, I believe the quality is right up there as well. If you would like to read more on this article, you can do so by following the link provided to you. http://www.mensfitness.com/nutrition/what-to-eat/7-nutrtional-meal-delivery-services-for-men-on-the-go.
When we hear carbohydrates or carbs; cupcakes, chips, pies, and cookies come to mind. Our society has grown to believe that carbs cause weight gain. It is true that a vast majority of unhealthy food items are high in carbohydrates and if over consumed can lead to weight gain. To be the devil’s advocate, if any food is over consumed the result is weight gain. Carbs are found in numerous types of foods, including; cakes, bread, pasta, sweets, and cereals, but also in whole grains, cheese, milk, yogurt, fruit, and vegetables. By eliminating carbohydrates from your diet you will be sacrificing much needed nourishment. So how do you determine healthy carbs from unhealthy carbs?All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy and are rapidly digested. Unfortunately, most foods high in simple carbohydrates contain few nutrients and only provide extra calories. They also lack fiber and pass into the bloodstream rather quickly. Therefore, it is best to limit your intake of simple carbohydrates (1). Examples include: table sugar, honey, soft drinks, and candy.
On the other hand, complex carbohydrates are made of sugar molecules strung together like a necklace. They digest slowly, so they will keep your blood sugar more stable. They are often rich in fiber, more satisfying, and more health promoting. Complex carbohydrates are often high in vitamins and minerals (1). Examples include: starchy vegetables, whole grains, beans, and fruit.
Fiber is also important when choosing healthy carbohydrates. Fiber includes parts of plants that your body can't digest or absorb. It might seem like fiber doesn't do much, but it has several important roles in maintaining health. There are two types of fiber insoluble and soluble. Insoluble fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be beneficial to those who struggle with constipation or irregular stools. Soluble fiber dissolves in water to form a gel-like material, which can aid in lowering blood cholesterol and glucose levels (2).
When reading Nutrition Facts you should not solely base your decision off total carbohydrates. Based on your genetic makeup, your body may need anywhere from 45-60% of total calories to come from carbohydrates, but remember carbs come in many shapes and forms. Some foods have nutrition facts and some do not. When shopping in produce a good rule of thumb is ~1/2 cup of fruit or vegetables will provide you with ~15 grams of carbohydrates and ~3-5 grams of fiber. When searching for packaged foods, such as; cereal, pasta, bread, and rice, check to make sure you have at least >3 grams of fiber per serving, and limited grams of sugar. These tips should help you create a healthy pattern of eating including foods rich in carbohydrates.
Yes, some unhealthy foods are high in carbohydrates, but not all carbohydrate containing foods are unhealthy. If you decide to eliminating carbohydrates from your diet you are eliminating healthy food groups. You don’t have to say NO to all carbs; you should say YES to whole grains, plant based proteins, fruits, vegetables, and dairy. The key to carbohydrates is to choose wisely.
The summer season has arrived and not all of us are ready to show some skin in our swimsuits. Many of us are intimidated to put skimpy suits on due to our poor eating and lack of exercise throughout the year. This crisis continues annually for a large percentage of us.
While trying on suits we think about the extra scoop of mac and cheese from the night before or the fountain drink we chugged for breakfast this morning. We carelessly consume foods without inquiring about what they contain. Understanding Nutrition Facts is vital to our wellbeing.
America is in a constant hurry of give me, give me, give me. We want our food fast and hot to serve. There is a poor system to educate on the makeup of food. We are left with ingredients and confusing Nutrition Facts that intimidate us similar to the old swimsuit try-on marathon. We tend to spend more time choosing our swimsuits than we do our food items. This searching process should be reversed.
The most important part of the Nutrition Facts is the serving size. Serving size shows the portion of food used as a reference on the Nutrition Facts, and the recommended portion of food to be eaten (1). Americans look at a 12oz. bottle of soda or an over scooped pile of mashed potatoes and feel it contains only one serving, when in actuality it contains multiple servings. Always start at the top of the Nutrition Facts, SERVING SIZE, and use this as a reference to guide your portions. Refer back to the blog on Portion Distortion for tips on adequate portion control.
Never rely on the claims, always read your Nutrition Facts. These Nutrition Facts can be confusing, but once they are mastered, eating habits will improve and your confidence will build, making it easier to get into your favorite swimsuit. Keep following Gen-V Blogs at, http://www.genovive.com/index.php/blog.html, for Nutrition Facts, Part 2: Fuel - Insight to Calories.
Did you know that May is National Strawberry Month? It’s the perfect summer treat to share with your family. Of course you’re watching your macronutrients while on your GenoVive Customized Meal Program, but strawberries make a great healthy treat to enjoy while you lose weight and they’re healthier than you might think.
A cup of strawberries has only 50 calories and is naturally fat, sodium and cholesterol free. A cup of strawberries has more Vitamin C than an average size orange. They’re also delicious and kid-friendly, making strawberries a great alternative to serve the next time your kids ask for cookies or candy.
If you’re on the GenoVive OCC or OFCC customized meal programs, you should save most of your strawberries for an occasional treat or on your free day. A cup of strawberries has 12 grams of carbohydrate but they are also just as tasty when used sparingly, such as one or two berries sliced on your whole grain cereal or a cup of high protein greek yogurt.
Be sure to select strawberries that are bright and plump and include a nice green stem and/or leaves which are a sign of freshness. Have fun and enjoy this all-natural snack and check back soon for more healthy summer treat ideas from GenoVive.
We all know her. She’s the guest who sighs mournfully as she gazes at the dessert table in the restaurant and whines, “I’m not allowed to have that,” making the rest of us feel guilty for being able to indulge. No need to pity her. She has that covered. Rather than order fruit for dessert, she’d rather stare at your plate and ask you if your chocolate mousse is as delectable as it looks. Finally you relent, and ask her if she would like to taste it, but no, no, no, she can’t cheat on her diet. On and on she goes.
Finally, you’ve had enough of her pity party and you’re just about to say something when you stop and think, Did I sound like that when I was starving myself? Did I bore people with my stories of deprivation and self-sacrifice? Maybe she doesn’t realize how she sounds. Maybe I can help.
You smile and tell her that you’ve been in her shoes – too many times to count. And then one day, your attitude changed. You don’t know why and you don’t know how, but one day you realized that you were looking at your diet all wrong. You were concentrating on the negatives instead of the positive things that were happening as you lost weight. Your friend stops you and asks, “You are on a diet? You don’t eat like someone on a diet!” You silently forgive her that little left-handed compliment and continue. “I eat healthy foods and I allow myself small pleasures, such as this chocolate mousse on my free day. You might have noticed that my salad had no dressing and I ordered broiled fish for dinner. It’s the little things that help on my free days to allow for the dessert.”
“How did you do it?” She wants to know. “It’s so hard to stay on a diet!” You proceed to tell her how you got help by going on the GenoVive plan to help relearn healthy eating and lose some initial weight. Now you’re maintaining your target weight by continuing to eat in healthful ways but have remained on the Genovive plan because you really like the food and it makes watching what you eat easy. And you’re enjoying your new way of life. Continuing what you started to say, you proceed to tell her how a plan for physical and emotional fitness helped you to develop a positive outlook when dieting can really help to ensure your success.
Lastly, you share a hard truth: self-pity is for those who really don’t want to succeed. They’re looking for a way to stop whatever it is they are doing, and just waiting for someone to give them a valid reason to do so. Changing your life, even in small ways, can be hard, or it can be easy. It all depends on your attitude!
If you are experiencing sadness about the loss of unrestricted eating rampages since joining the program that is to be expected. You should not feel alarmed because in some ways you are grieving the loss of all the extra food. Counter the potential for slipping from sadness into self-pity by letting support group members know about the times when you feel like you are missing out and make regular entries on your gratitude list.
Let us know, on the GenoVive Forum, how you avoid slipping into self-pity as it may help others to avoid the trap. Self-pity generally leaves us unable to receive real sympathy or empathy from others and they are both very healthy gifts to receive from genuinely caring folks.
MK’s Journal Entry:
Dear Journal, If you had told me it was possible, I would have laughed, but it’s true. You can get through a holiday meal without packing on the pounds! Yesterday was Thanksgiving and as everyone else sat down to their overloaded plates of turkey and all the trimmings, I had my GenoVive meal and was happy to have it. The food was delicious so I didn’t feel deprived. Besides, the love and friendship at our table was more than filling. I found that by not having my head in the plate, I was more able to enjoy those around me and to appreciate the true spirit of Thanksgiving. What a wonderful day it was! MK
Journal Response:
Dear MK, You have come so far and achieved so much in the short time that you have been on the GenoVive diet. It sounds as if your life is improving in many ways, not just the shedding of pounds. While I feel the need to caution you that Thanksgiving is just the beginning of a month filled with holiday parties and meals, I have great faith that you’ll remain faithful to your GenoVive plan and come through with flying colors. Reflection
When we are making major life changes, and are faced with such challenges as the holidays and all the stress and extra calories that have historically come with them, it can be daunting to remain true to our own goals. Having the support of a plan such as GenoVive can help us to fortify ourselves against the temptations that we will surely face as we go through December. Remember, perseverance and faith in ourselves and our success is the key!
Take a moment from your hectic schedules to share with us some of the challenges that you have faced since starting on the plan on the GenoVive Forum. We would be glad to share your successes with others on the program and to offer strategies for coping with challenges that you have not been successful with in ways that other members can also benefit from your trials.
Below are some thoughts to help keep you “in the moment” as you journey toward healthy eating and physical and emotional fitness. If you find yourself in a difficult situation or frame of mind, choose the thought that addresses your stumbling block. By keeping a “just for today” mindset, you will be better equipped to focus on what is right in front of you rather than dwelling on that little lapse last week, or the party you have to attend next week. Feel free to add your own “just for today’s” to this list:
Do you have some “just for today” thoughts that you’d like to share? Please visit us at the GenoVive Forum. Your thoughts may serve as an inspiration to others. Your “just for today” contributions to the GenoVive Forum will be included in a featured article we are preparing for the coming months. Your contribution can include your name or remain anonymous as you prefer.
You’ve been on your eating plan and you’re losing weight. The pounds are coming off, the clothes sizes are going down, and people are starting to notice and comment on your weight loss. You find yourself with mixed emotions. You feel pleased that people are noticing the changes in you, as well you should, but you are also a bit fearful. What if the diet doesn’t work? What if you go right back to where you were before? What if? What if? What if?
Has this ever happened to you? Dwelling on questions about an uncertain future? We all think about our futures to some extent because none of us can live in the moment every waking minute. However, stop and take a moment to examine if your futuristic questioning and fear-based responses are reasonable or are you experiencing automatic negative thoughts that make you doubt yourself?
Who we are today is the sum total of our past experiences, but that does not mean that we cannot change. So many of us are victims of our own bad habits or painful life experiences, but we can rise above of those habits or become survivors of the experiences that may have darkened our image of ourselves or our abilities. We do not have to settle for the person we were or the person others perceived us to be. Although we cannot rewrite history, we can move forward and write a new story for our lives.
You may have heard the saying, "Yesterday is history, tomorrow is a mystery, today is a gift." If we stop dwelling on the past and the "what ifs" of the future, and channel that energy into who we are today, then life would seem, and could be, different. Instead of questioning, we will be doing. And by putting all that energy toward every today we live, we will stop questioning tomorrow because we are succeeding, every day. The past is the past. We can learn from it or we can repeat it. It is what we do with today that counts. Focus on the here and now rather than looking over your shoulder.
Worrying takes a great deal of mental energy and robs us of that gift of life. The full quote being referenced often reads: "The clock is running. Make the most of today. Time waits for no man. Yesterday is history. Tomorrow is a mystery. Today is a gift. That's why it is called the present." Your weight loss and change in body form can generate unexpected compliments. Consider them a "present", not a prophecy of an impending failure.
If you have problems dwelling on past mistakes, or your weight loss is generating emotions or reactions that you don’t know how to handle, tell us about it in the Genovive Forum. If you have a specific problem related to this topic or any of our other articles, let us know.
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
The holiday season is fast approaching. As we contemplate and plan for the days ahead, we think about family and friends, caring and sharing, and the table of plenty that awaits us at many family and social gatherings. All that wonderful, once-a-year food that might threaten to derail our new eating habits and the dreams for a new a healthier "me" that we are looking for.
When we become more worried about food than we are happy about the special days ahead, we could begin a cycle of stressful thinking that may be hard to overcome when we are immersed in the holiday festivities. Some of us fear that we will slip from our path and fall back on old habits and indulge ourselves to the point where the seasonal joy turns into regret. Knowing that the average person gains weight over the holiday season (New England Journal of Medicine, 2000), we wonder if we will become part of that statistical pattern, self-sabotaging all our hard work over the past weeks and months. We wonder, too, if our family and friends will understand our reluctance to partake of all the goodies that all too often become the "center piece" of a holiday event.
This is the time to have faith, both in yourself and your loved ones and in the plan that GenoVive has designed for you. Temptation has been around every corner, and you have managed to resist it. Although this time of year may include some formidable enticements to wander from your plan, a true test of your resolve, you can do it. The mistakes of the past can be a learning opportunity as you now understand the benefits of healthy eating. This can also be a time to develop new traditions for yourself - ones that incorporate your new habits and outlook.
As for your family, give them the opportunity to support your decision not to overindulge on holiday food. Ask that they respect your choices and not try to push food on you. Once they see that you are maintaining your resolve around your new eating habits, it will be easier for them to support your decisions. It may be beneficial if not wise to have the conversations with them prior to the events so no one feels trapped in the moment.
If you have a special question or problem regarding food during the holidays, please post it in the GenoVive Forum. We also want to hear from you who have developed successful strategies for remaining on plan during the holidays.
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
Sandy was doing well on her diet until her mother became ill. When it became apparent that her mother would not survive her illness, Sandy found herself turning to food again and again to compensate for her loss. Her mother soon passed away and in the ensuing days, all Sandy could think about was the temptation to eat in ways that were unhealthy for her. Sandy’s initial reaction, overeating to try and change her reality is a common coping strategy for those who have been thrust into the grieving process. She became so focused on food that she was able to temporarily minimize the tremendous loss she had just suffered.
Once Sandy became aware that all the extra food was not helping her to cope with her mother’s death, she became angry - with herself over her loss of self-control, with her mother for leaving her, and with food, for making her feel so miserable. Her feelings were misplaced, though. Anger that a loved one has left you is commonly experienced in the grieving process. It is easy to try and numb those feelings with extra food as Sandy did, because anger at a person who is died is a helpless feeling and one that many of us find to be "unacceptable."
Sandy, in trying to find a way to cope with her feelings, bypassed the bargaining behaviors and started to use coping mechanisms to allay her grief without self-harm associated with eating more food than she needed to be healthy. She started a journal, noting her feelings each day, and began to meditate, focusing on visualization techniques. She decided to dedicate herself to her renewed diet commitment as a tribute to her mother’s memory.
Fortunately for Sandy her family and loved ones rallied to her side when she let them know that she was in trouble with her diet and needed support to return to her commitment to health. She continued to experience mood fluctuations: short-tempered one day and weepy the next, but the support she allowed others to render, coupled with the sense of order and structure that her diet and exercise plan provided, helped her to avoid prolonged periods of depressed moods. Sandy was able to accept all the help she needed and continue her grief recovery toward acceptance in part because she had stopped trying to fill the hole created by her mother’s death with excess food.
Sandy came to accept the loss of her mother as a turning point in her life. She began to take ownership for her life and her actions and was able to move forward with the changes she wanted for herself. Once Sandy was able to separate the two relationships, she found it easy to remain on her diet and nurture the positive memories of the time she had with her mom.
You are encouraged to submit the life challenges you have or are facing that have or might currently be threatening your dieting success in the Genovive Forum so we can share your success with other or respond to the questions you present. We are here.
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
Different people eat for different reasons. In some cultures, people eat for any reason. In my large Italian family, we eat to celebrate success and commiserate over failure. We eat to rejoice new life and grieve death. We eat because we’re happy or because we’re sad. We eat and we eat and we eat on any given occasion. We eat to express our emotions. When my family comes together, we eat to express our happiness, sadness, or a range of other emotions.
But this is not always the way things are in every family. In other households I have witnessed big meals that are made so people do not have to engage in conversation. Or even worse, when conversations are started at the dinner table, they can become elevated arguments or a tirade by the alpha family member and younger family members will keep their heads down in their plates so as not to engage in the discourse.
In still other families, a meal everyday could be an unexpected treat, so when food is available, they tend to gorge themselves on what is available in that moment, regardless of whether they are hungry or not, because the individuals do not know when the next meal is coming.
Above are three different examples of why people may eat and none of those reasons were about an individual being hungry. Again, let me ask you, why do you eat?
Eating either to express or suppress emotions can be an unhealthy, even dangerous, practice. When we eat to stuff our feelings, we give little thought to what we are putting in our bodies because the center of our thinking is to make hurt or anger or fear go away. We’re not paying attention to the quality of what goes into our mouths, only the quantity, because we believe that eating will take our minds off our problems. We do not want to dismiss those times when food really did help. When my children were sick, they always got a ‘special meal’ to soothe them, or a dish of ice cream to help them get over a fifth grade crush. But we need to be certain that we are not using food as a substitute for our feelings or honest communication.
The next time you want to reach for the potato chips, think about why you want to eat. Is your hunger physical or emotional? If you are actually hungry for food, why not get a healthy snack that will nourish your body rather than adding empty, fat-filled calories.
If you recognize that you are eating as a substitute for an unwanted emotion, reach for the phone instead. Call your mother or your daughter or your best friend. Let them know you need to express some feelings that are eating away at you and ask for their help. Eating does not have to be a crutch to help you through a bad night. It can be a healthy, happy experience, all the more so if you trust in your friends and/or family to be a vital part of your support system.
If you do not have those supportive resources available to you please feel free to post your concerns or challenges on the GenoVive Forum.
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
Let me introduce you to Anne, who has struggled with her weight for many years. She is married to a great guy, Joe, who adores her. He also happens to be as thin as he was in college, can eat anything he wants, whenever he wants, and never gains weight. Needless to say, he does not understand what his wife goes through to try to lose weight. Joe compounds the problem by constantly bringing home ”sweets for his sweet” to let Anne know how much he loves her just the way she is. He munches on junk food all evening and urges Anne to take “just a little bite.” What he’s really doing is sabotaging her success without really knowing it. He has heard from her many times that she does not want him restricting his eating because of “her problem.” It is possible that Joe is feeling uncomfortable eating junk food in front of her and thinks that the solution to his discomfort is going to be found in helping Anne eat in moderation the way he does.
Anne is not just trying to lose weight so that she’ll be more attractive to Joe. Her primary goal is to get healthy and restructure her eating habits so that she will stay that way. What she really needs is Joe’s unconditional support but has probably not communicated what that “unconditional support” is.
Being a supportive partner is not an easy task. Joe obviously doesn’t know how to do that, so it is up to Anne to let him know how he can best give her the emotional help she needs. Anne knows that she is loved, but what she also needs Joe to do is to respect her decisions and her choices regarding her diet. The first thing Joe needed to learn from Anne was to stop bringing home all those tempting goodies. Eventually Anne will learn how to manage her eating, but for now, out of sight, out of mind was what she needed to feel secure. He would learn, with her guidance, how to help Anne to celebrate her weight loss milestones with non-food celebrations, and be kind when she is struggling through a plateau stage.
Joe did not understand that that Anne wanted to feel proud of herself and that his pride in her was a beginning but not enough to fulfill her desire for self confidence. Once Joe is able to take food out of the equation, he will find countless ways to express his love for his wife while helping her to achieve her goals. She did not need food rewards but she did need his support only she did not know how to relate her needs.
If the story of this couple sounds familiar, it may be similar to what is going on in your household too. Many of us have loving partners who want to be supportive; they just may not be supporting us in the healthiest way, such as bringing us unhealthy snacks. Note that Joe was trying to find a way to tell Anne that he loves who she is. Also, it is clear that Anne knows exactly what she needs from Joe to be supported at this time, yet she was not communicating her needs to him. Trying to change lifelong habits is not easy and does not happen overnight. Being self-sufficient can limit our success. Having an open and honest dialogue with those who support you not only increases your chance of success, but it also honors your relationship in two ways. First, being honest about your needs takes away possible assumptions and mixed messages. This allows you to receive the support you need and your partner can feel their best for being able to support you. Also, open communication builds trust in each other and the relationship. Remember, your partner and friends want to help; sometimes they just don’t know how. Be honest and even blunt if need be. When you do not speak your mind, you are expecting others to read yours and that is not fair to anyone, maybe even a little self-sabotaging. Kick off your journey to a healthy new you the right way! Talk to your partner and friends today about helping you stay successful.
My clinical practice with couples and families has taught me a great many lessons about the ways that romantic and familiar partnerships can support an individual’s plan for weight loss and healthy eating. If you would like to hear more about those lessons please present your questions or specific issues through the GenoVive Forum.
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
Most of us understand that overeating can frequently occur as a response to the social and emotional challenges we face in life. In those circumstances, overeating would appear to be a learned response to an emotional challenge – a knee jerk reaction if you will - to the "pot holes" that life throws our way.
The contributions to this category "What's Eating You?" are intended to help you plan for how you will cope with those challenges should they suddenly appear when you round the bend in the road of life. The brief articles will provide you with a bird’s eye view of the potholes that might challenge you along with strategies to promote healthy responses that do not involve eating to change the way you feel. The top down view of life’s twists, turns, and potholes will come in part from the professional experience accumulated in the past 38 years and from having made many wrong turns myself.
You are invited to pose questions to us by writing leaving a comment below and future articles will be aimed at addressing the issues you have raised.
Your road ahead might be "less traveled" but it is not untraveled. We will help you develop a map that works for you in the articles to come.
John Leadem
Licensed Clinical Social Worker
President of LCCS
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
GenoVive is pleased to announce a new partnership with John Leadem of Leadem Counseling & Consulting Services. Mr. Leadem has joined the GenoVive team to provide motivation, support and practical tips to help you navigate common everyday emotional issues involved with losing weight. He will be writing blogs for GenoVive and responding to your comments. You can also post questions in the GenoVive Forum.
Mr. Leadem is a licensed clinical social worker and certified multiple addiction therapist with 38 years of experience who specialized in helping individuals break free of self defeating behaviors.
Leave us a comment. Please log in to Gen-V first then click the "Add new comment" link
Please consult your physician before beginning any diet or exercise program. The information provided in this blog is not intended to prevent, diagnose or treat any medical condition and should not replace the advice of your physician.
DISCLAIMER
Please consult your physician before beginning any diet or exercise program. The information provided by GenoVive and contained in this website is not intended to prevent, diagnose or treat any medical condition and should not replace the advice of your physician. If you experience pain or physical difficulties while eating a reduced calorie diet or during exercise, please stop and contact your physician immediately. Admin.
