Nutrition Tips for the First Trimester From a Registered Dietitian

Brittany Jones Nutrition Group

Hi everyone 👋 Christie here, and I’ve got some exciting news to share with you…I’m pregnant!

Staring down at the pregnancy test, and realizing what it meant, was such an exciting and also overwhelming moment for me. I had experienced an ectopic pregnancy earlier in the year that required emergency surgery, and ultimately the removal of my right Fallopian tube. Needless to say 2019 had been an emotional year for my husband and I. This second pregnancy stirred up strong feelings of needing to protect this baby.

As a registered dietitian, one of my first instincts was to make sure I was eating as healthful as possible. I was doing all the “right” things –  taking my prenatal vitamins everyday and continuing to exercise regularly. I was feeling really good and was convinced that I would be able to eat “by the book” throughout my pregnancy. Then week 9 rolled around, and I felt like I was hit by a bus. All of a sudden, I was beyond exhausted, and the eggs and whole grain sprouted toast that I had eaten the day before made my stomach churn.

The term morning sickness can be really misleading because mine generally peaked right after lunchtime, and carried through until I went to bed. Everyone kept telling me that come week 12 I would feel better, almost overnight. However, I really didn’t feel completely over the hump until about week 16. First trimester fatigue, nausea, and vomiting are extremely common, and can make it hard to fuel for your day and your baby. Below are some things that I found tremendously helpful through my first trimester and into my second. I hope you find these tips helpful as well!

Nutrition Tips for the First Trimester of Pregnancy

1 – Eat smaller, more frequent meals/snacks.

I found that the few times I did feel better and tried to eat a larger meal, it usually led to me feeling very nauseated afterwards. Eating carbohydrate and protein combinations more frequently made me feel much better (see next tip for more). I tried to eat something every 3-4 hours if possible.

2 – Eat carbohydrates followed by a protein or fat.

The only foods that genuinely sounded good to me were carbohydrates like bread, fruit, crackers, cereal, or smoothies. There was one week where all I could stomach was potatoes and bagels. Eating yogurt, eggs, or meat just did not sound appealing to me. However, getting some protein throughout the day is extremely important and can actually help regulate blood sugar and prevent worsening nausea. For me I would eat some crackers first followed by a cheese stick, or a piece of fruit first and then seeing if I could add a handful of nuts after. Dinner was a bowl of plain whole wheat pasta and veggies to start, and then I would try to add some chicken or  cheese.

3 – Vitamin B6 can help with morning sickness.

I found that taking about 25-50 mg of a vitamin B6 supplement helped me the most with evening nausea when I was trying to sleep. However, during the day I focused on vitamin B6 rich foods like bananas, nuts, and potatoes. 

4 – Saved by citrus!

Far and away the best cure for my in the moment nausea was citrus fruits or citrus flavor. The height of my 1st trimester was in the winter so clementine oranges were in season. I would eat 3-4 of these a day! They were ALWAYS in my bag. The smell alone helped to make me feel better. Grapefruit sparkling water was also a lifesaver, especially in the afternoon/evening when the nausea would be the worst. Lemon ginger tea was also helpful and enjoyable on cold nights.

5 – Strive for Daily Movement.

Prior to pregnancy I was working out 3-4 days a week at Orangetheory, but once the nausea got pretty bad I had to take a step back for about 6 weeks. However, just going for about a 15 minute walk most days helped my nausea and overall mental state. Now I am back at Orangetheory a couple of days a week and walking other days!

The biggest thing to remember is to be gentle with yourself during this time.

Your body is going through A LOT of change during pregnancy, and some days you might be able to handle an egg and spinach omelet with avocado toast, and other days it might be all you can do to keep a banana and crackers down. Give yourself some grace and know that (for most) this is temporary. I know from experience this is easier said than done, but you are not alone! 

Want to know more about prenatal nutrition? This is one of my specialties, and I would love to work with you! Contact me here.

Avoid Starvation Mode to Meet Your Goals!

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Diet culture tells us: “if you eat less food than your body burns, you will lose weight.” However, our bodies are not computers and do not work like calculators. What most people don’t understand is that the human metabolism is actually much more complicated than calories in vs. calories out.

Your body uses energy from food to perform all the activities you do in a day and all of the functions needed to keep you alive! Energy from food is used in three different ways:

  1. Basal Metabolic Rate (BMR)– energy used at rest to maintain basic physiological functions (i.e. breathing and pumping blood to your body from the heart)
  2. Thermic Effect of Food (TEF)– this is the energy required to breakdown and digest your food
  3. Physical Activity (PA) – Fuel used for exercise and body movements

*When you don’t eating enough to sustain all of these activities, your body goes into starvation mode*

What is starvation mode, and why is it harmful?

The term “starvation mode” is used to describe how the body adapts to a caloric deficit. When calories are restricted, the body becomes more efficient by reducing the number of calories burned. Your body’s goal is to maintain energy balance and prevent actual starvation. The technical term for starvation mode is “adaptive thermogenesis” where the body slows down the metabolic processes to conserve energy. This means that when you restrict your food intake, your body reduces how many calories you are able to burn throughout the day to prevent starvation. This is why under eating and over exercising does not work!

The negative effects of under-eating:

  • Increases risk of health problems like eating disorders and heart disease
  • Increase in cortisol levels (stress hormone)
  • Loss of muscle mass
  • Brain Fog
  • Fatigue

Being in an over stressed and underfed state will NOT help you lose weight. In an over stressed and  underfed state, your body will hold onto more fat stores because it doesn’t know when the next surge of energy is coming next.  Under-fueling slows down your metabolism, breaks down muscle, and as a result prevent individuals from meeting their weight/fat loss goals.

Set Point Theory  

Chronic Dieter: “But if I don’t control my food, I will spin out of control, and my weight will go up and up and up and all my hard work will be for nothing!”

Dietitian: “Not necessarily”

Let us introduce to you the Set Point Theory. The Set Point Theory explains that our bodies naturally maintain a constant weight range to keep our bodies functioning optimally. Our bodies are designed to maintain a healthy state and keep us alive!

Your body’s set point makes it much more difficult to maintain a body that is smaller than it needs to sustain these physiological functions. When we under eat, the body secretes more ghrelin (hunger hormone) to have you eat more to restore your body’s natural set point. This is actually really cool! Your body is working to protect itself and maintain a healthy environment for all the activities going on inside your body.

As the body starts to put on more weight, it doesn’t just keep going higher and higher up into space and out of control. Eventually, the body will stop around it’s natural set point. It may overshoot the set point at first, but give your body time and grace to recover. After all, it was starving for quite some time, so it will need extra energy for repairs. 

Watch this video to learn more about the Set Point Theory

4 Tips to avoid starvation mode & meet your goals!

You might be thinking “If I shouldn’t restrict my food intake, how can I reach my goals?” Start with these tips!

1. Eat Protein with carbohydrates

Carbohydrates are an excellent source of energy and are required for daily life functions, and adding protein will help you stay satisfied until your next meal and help you build lean muscle mass!

2. Eat incrementally throughout the day

We want to focus on *fueling* for our busy day! Having consistent meals helps balance blood sugar and will help stabilize energy levels throughout the day. Aim for a meal or snack something every 3-4 hours.

3. Leave room for fun foods

The great thing about our bodies is that it uses all kinds of foods for energy including our favorite fun foods such as chocolate, cookies, or chips.  We encourage to incorporating these foods into our clients weekly meal plan! Eliminating fun foods entirely could result in a binge later on. Additionally, it can isolate us from social activities! Establish a healthy relationship with these foods by incorporating them into your routine each week.

4. Work with the nutrition expert, a Registered Dietitian

Sometimes it’s best to ask for a little extra support during your journey to meet your goals. Working with a registered dietitian for one on one nutrition counseling, meal planning, and extra accountability can help. You can learn more about how Brittany Jones Nutrition Group can help you meet your goals in a sustainable way here!

Your body is incredible! It knows exactly what it needs to do with the fuel you give it. Don’t worry about controlling your food so tightly because your body will tell you what it needs at that time. You just have to learn to listen.

Here is a reminder that you deserve to eat today. You don’t need to “earn” your food, and you don’t need to punish your body for what you already ate. Choose to honor your body with love and respect today.

Written by Gabriella Childers, Brittany Jones Nutrition Group Intern & Brittany Jones, MS, RD, LD

5 reasons Intermittent Fasting is a Fad Diet and Not a Lifestyle Change

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You may already know that the dietitians at the Brittany Jones Nutrition Group take an all foods fit approach, but now we are adding all times fit as well! 

As dietitians, it is very common to be asked about the newest diet trend (it makes for 50% of our cocktail party conversations). Over the past year, intermittent fasting has been increasing in popularity and interest largely due to social media influencers, celebrities, and TV shows promoting the new trend.  When a new diet trend comes out, we are easily distracted by the flashy titles and promised results rather than to refer to the research. Today we are going to discuss evidence and research behind the newest diet trend, explain why we consider it to be a fad diet, and share some of our concerns. Ready? Here we go!

What is IF?

Intermittent fasting (IF) is unique from the other fad diets because it tells you when you can’t eat, but not what you can’t eat like more traditional fad diets.  Intermittent fasting is defined as periods of voluntary abstinence from food and drink and is an umbrella term for several different forms of fasting.  First, let’s break down the different types of intermittent fasting:

  • Complete alternate day fasting involves alternating days of fasting (no consumption of energy-containing foods or beverages, i.e. only water) with eating days (foods and beverages consumed as desired without restriction).  
  • Modified fasting regimens allow for consumption of 20% to 25% of energy needs on scheduled fasting days and standard eating the other days.  The modified fasting regimen is the basis for the more popular 5:2 diet, which involves severe calorie restriction for 2 nonconsecutive days a week and no restricted eating the other 5 days.  
  • Time-restricted eating allows individuals to consume food within specific windows, which leads to fasting periods on a regular basis.  The most popular time-restricted eating is 16:8, in which there are 16 hours of fasting and 8 hours of eating. For example, eating from 8 AM to 4 PM and fasting for the rest of them.

While many of the points discussed in this article can be applied to all forms of fasting, we will be focusing on time-restricted eating as the most common type we are seeing.  With all the hype around IF, it is important to remember everyone does some type of fast while they sleep, hence our break-the-fast (breakfast!) in the morning. This is totally normal. However, the time of this fasting can change daily based on your schedule and hunger cues, as opposed to a scheduled intermittent fasting which follows a set schedule and is typically for a longer than normal fasting period.   

5 Reasons Intermittent Fasting is a Fad Diet and not a Lifestyle Change: 

1. Intermittent fasting is not a magic pill. 

Research indicates that weight loss seen from IF is no different than the short-term weight loss achieved by other fad diets. [1]  

“But I have read that intermittent fasting improves blood glucose, lipid levels, and insulin sensitivity too?”   Most of the studies done on IF have been performed on animals (not humans) over a short period of time, measuring glucose numbers, rather than long term results.  It has long been known that a reduction of weight among overweight individuals decreases blood glucose levels, triglycerides, and blood pressure. [2]  The “mechanism” for the improved lab values seen with IF is driven from the weight loss produced by a caloric deficit, not by the time window an individual consumes or does not consume calories. More research is needed on IF to make this statement true. Keep in mind that for long term improvements in lab values, the lifestyle MUST be sustainable. If you’re only able to follow it for 3 months, your lab values are likely to return to where they were prior to the diet. Keep in mind this research also does not take into account mental health (more to come on this later).  

2. It is not a sustainable lifestyle change, and can lead to the diet cycle. 

When clients and friends ask us about the newest fad diet, we typically respond with, “Is that something you would like to do for the rest of your life?”  Even the research acknowledges the difficulty of IF due to “periods of elevated hunger on fast days, societies with constant, convenient access to nutrients, and eating patterns strongly intertwined with social structures.” [3] In other words, it is difficult for individuals in the studies to stick to intermittent fasting, even for a brief period of time.  Intermittent fasting does not allow flexibility for special events like weddings, vacations, and brunch with friends – let alone for the flexibility needed in everyday life! 

Intermittent fasting and all fad diets end up leading to what we call the diet cycle. The inevitable “slip-up” will happen where you eat during your “fasting window,” end up feeling guilty for breaking the food rule, then leading to overeating because of the guilt, and eventually give up all together. Then comes the next fad diet to take its place and start the cycle all over. So many clients we have seen have been caught in this cycle – which is why we promote sustainable lifestyle change for our clients and do not recommend fad diets! Weight cycling or yo-yo dieting also increases inflammation in the body, and increases overall risk for chronic diseases like heart disease, diabetes, and eating disorders.

The Diet Cycle

3. It does not teach you anything about the composition and nutrients in food.

Because IF only focuses on the timing of eating, it ignores the most important aspect of nutrition: the composition of the food you are eating!  Fans of IF say one of the biggest pros is that it is easy and you do not have to dive into the details of nutrition. However,  weight management (if that’s your goal) and creating a healthy lifestyle takes TIME. Time is needed to learn about why you need to eat a variety of nutrients – rather than following diet rules that can result in malnutrition, decreased energy levels, and more. Intermittent fasting, like many fad diets, skips all the learning that is needed to create a sustainable healthy lifestyle. The more you know how food fuels your body, and how to listen to your body, the healthier you will become – and the longer the results will last.

4. It causes you to ignore your body’s natural hunger cues.

Everyone can probably think of a time they have fasted, either intentionally or not, and the subsequent hunger pains/mood changes that came along with it.  Forcing hunger over and over again is neither sustainable nor healthy. Research shows that food restriction decreases baseline dopamine levels, and enhances a higher dopamine release in the brain when you do eat which can lead to overeating. [4] This means that you are less happy while fasting, and then become overly happy when you eat (leading to a potential binge). An important part of creating a sustainable healthy lifestyle involves being in tune with your body, and IF teaches you to ignore those hunger cues, and then to ignore fullness cues. Other side effects of intermittent fasting include feeling cold, irritable (anyone else get “hangry” over here?!), low energy, feeling distracted, and having reduced work performance – yikes! [5]  Many IF’ers skip breakfast, and according to the Academy of Nutrition and Dietetics, skipping breakfast is associated with higher BMI and increased obesity risk.  A balanced breakfast consisting of a carbohydrate paired with a protein/fat starts our metabolism for the day, and also balances our dopamine levels!

5. It can lead to an unhealthy relationship with food, and put you at risk for an eating disorder.

One of the biggest concerns that we have as Registered Dietitians with intermittent fasting is its potential to lead to an eating disorder, or disordered eating.  Many people may begin IF with healthy intentions, but their behavior can become an eating disorder due to the restrictive nature of the diet trend. If someone that is driven by the number on the scale or the a desire to look thin starts to restrict eating, say, 16 hours a day, and sees “positive results” it can psychologically lead to fasting even longer, and a worst case scenario that behavior can lead to an eating disorder. Individuals can easily hide an eating disorder behind intermittent fasting as a social excuse to not eat (a warning for health providers and parents!) In a large study of 14-15 year olds, dieting was the most important predictor of a developing eating disorder. Those who dieted moderately were 5x more likely to develop an eating disorder, and those who practiced extreme restriction were 18x more likely to develop an eating disorder than those who did not diet. [6]

People with anorexia nervosa generally restrict the number of calories and the types of food they eat, and they ignore their bodies natural hunger cues. They tend to be obsessed with weight, calories, food, and dieting and often avoid social situations that involve food.

Our concern is that many of the features seen in anorexia nervosa fall in line with that seen in intermittent fasting. 

Binge eating, characterized by eating a larger amount of food in a certain time frame than most people would eat in that same window, can look a lot like IF too because of increased hunger. It’s important to note that not everyone with an eating disorder is classified as “underweight,” and are are still at risk for medical complications and disruptions in mental and social health from disordered eating.  Disordered eating is especially of concern for women of child bearing age, as preconception is an important time for women to maximize their nutrient intake and going without eating means going without important energy, protein, vitamins, and minerals. To understand the risk factors and warning signs for the development of an eating disorder, read the Common Signs of an Eating Disorder on the National Eating Disorder Association website: https://www.nationaleatingdisorders.org/warning-signs-and-symptoms

Across the board, the research agrees that there is not enough evidence to recommend intermittent fasting and more research is needed due to the lack of long-term interventions and follow-up periods. 

Furthermore, the research has not investigated the dietary quality among fasting individuals and the social, mental, and emotional consequences of fasting.  The Instagram influencer with abs may be convincing, but we encourage you to remember the research, and to think about how it would fit into your lifestyle. The Registered Dietitians at the Brittany Jones Nutrition Group are all about focusing on your overall health, including physical, mental, emotional, spiritual, and social.  Would intermittent fasting be infringing on one of those aspects of health in your life? We are not promoting snacking through the night, but rather a lifestyle in which you eat enough throughout the day to enable adequate sleep at night, allowing you to wake up rested in the morning and to ‘break-the-fast’ with a nutritious breakfast and set your day up for success. 

We are all about making sustainable lifestyle changes that allows for flexibility, focus on friends and family, and enjoying the fun in food and eating!  

REFERENCES:

  1. Patterson, R. E., Laughlin, G. A., Lacroix, A. Z., Hartman, S. J., Natarajan, L., Senger, C. M., … Gallo, L. C. (2015). Intermittent Fasting and Human Metabolic Health. Journal of the Academy of Nutrition and Dietetics, 115(8), 1203–1212. doi: 10.1016/j.jand.2015.02.018 
  2. Evidence Analysis Library . (n.d.). Retrieved from https://www.andeal.org/default.cfm. 
  3. Tripolt, N. J., Stekovic, S., Aberer, F., Url, J., Pferschy, P. N., Schröder, S., … Sourij, H. (2018). Intermittent Fasting (Alternate Day Fasting) in Healthy, Non-obese Adults: Protocol for a Cohort Trial with an Embedded Randomized Controlled Pilot Trial. Advances in Therapy, 35(8), 1265–1283. doi: 10.1007/s12325-018-0746-5 
  4. Roseberry, A. G. (2015). Acute fasting increases somatodendritic dopamine release in the ventral tegmental area. Journal of Neurophysiology, 114(2), 1072–1082. doi: 10.1152/jn.01008.2014 
  5. Wolfram, T. (2018, October 4). Investigating Intermittent Fasting: Food & Nutrition: From the Magazine. Retrieved from https://foodandnutrition.org/from-the-magazine/investigating-intermittent-fasting/. 
  6. Golden, N. H., Schneider, M., & Wood, C. (2016). Preventing Obesity and Eating Disorders in Adolescents. Pediatrics, 138(3). doi:10.1542/peds.2016-1649 

-Written by Brittany L. Jones, MS, RD, LD and Anna Whitlow, Dietetic Intern

Measuring Your Progress Without The Scale

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“If I lose ‘X’ pounds, then I can wear my skinny jeans”
“I have to go to the gym today because I ate too many sweets last night”
“I’m doing all the right things, but I’m not losing weight!”

Do any of these statements above sound familiar? We get it, exchanging old habits for new health promoting habits is hard. It’s especially difficult when we feel we aren’t seeing progress!

Diet culture has taught us to tie our self-worth and validation with the number on the scale. If the number decreases, diet culture says that’s “good,”  and when the number goes up or remains the same, that’s considered “bad.” Many of us believe that when we reach a certain weight, we will be more loved/successful/a better person. Why is that? Have you ever considered the fact that maybe your weight has little or nothing to do with your success? Just because your weight isn’t changing does not mean you are progressing ton journey.

Your Worth is Not Dictated by

the Number on the Scale

We often tie our worth to factors that society deems to be “good.” Diet culture tells us that we need to eat healthfully and exercise often to achieve nearly impossible body sizes and shapes. Have you ever considered that there are more reasons to live a healthier lifestyle than to reach a certain number on the scale? In the big picture, numbers don’t tell you the great things that make you uniquely, you!

Say it with me: my self worth is not defined by a number on a scale! Focusing too much on a number on the scale can distract you from remembering the best parts about yourself. Consider your role. Are you a parent to a child? A best friend? A sister? A manager? No matter what, the number on the scale says – it has zero influence on how “good” or “bad” you are at fulfilling your role. We believe that if we weighed “X pounds less” then we will “be more loved,” “be a better person,” or “be what others want us to be” – but this is diet culture speaking here. Remember that these thoughts are not facts. They’re just thoughts.

It’s time to Starting looking at different measures of progress

To combat these toxic thoughts, start looking at different measures of progress. There are so many more ways to document progress during a health journey than tracking how much your body weighs. Body weight tells a how much our muscle/organs/skin/water/fat/etc weigh, but it tells you nothing about nutritional, social, and intellectual progress.

How to Track Progress Without the Scale

To keep track of progress (outside of the scale), start by focusing on sustainable habits. What is one habit that you can easily do every day (or every week) for a long period of time that will help you reach your goals? It should be something simple and realistic like making your own breakfast every day, getting in movement three times a week, or going to the grocery store at least once a week. Focus on habits that are sustainable, and more importantly, enjoyable! Incorporating new habits into your day can be really exciting especially when you are able to see improvements in your overall health.

Stepping away from the scale can be a hard habit to release. So many of us have attached ourselves so much to a number that we don’t know how to cope without it. The best way to detaching yourself from the scale is take it out of the house (or out of sight) and replace it with another form of measurement.

Check out these 10 ways you can measure your progress that have nothing to do with the scale below!

 

10 nonscale wins

Next time you find yourself discouraged by the number on the scale, try and think about other parts of your life that have made you a healthier version of yourself physically, mentally, and socially. The number on the scale is a number – that’s it. It’s your behaviors that define who you are – not the scale. Remember all the things that make you uniquely, you!

At the Brittany Jones Nutrition Group our RDs set non-scale goals with our clients, and do not weigh clients in our office. If you’re interested in learning more about focusing on health promoting habits rather than the on scale, click here to set up your FREE 15 minute discovery call! 

 

-Written by Gabby Childers, and Brittany Jones, MS, RD, LD

5 Reasons NOT to Set a New Years Resolution (and how to set an intention instead!)

 

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“This year, I’m going to __________ (insert resolutions that are hardly ever achieved such as “lose 10 pounds,” “eat healthier,” “exercise more,” and the list goes on).”

Creating a New Year’s resolution is a tradition for so many of us, but how many times have we set a resolution and completely forgot about it by March? New Year’s resolutions have a time and a place, but the majority of the time, they can actually hurt our well-being. We begin with high energy and motivation, but as soon as we mess up, we’re likely to fall back to old habits. This might make you think … maybe this year, I shouldn’t set a New Years resolution…and search for something else instead. Below are some reasons why you resolutions don’t work, and some intentions to consider setting instead.

5 Reasons NOT to set a New Year’s Resolution

1. Your goals are unattainable
One big mistake people make when choosing a New Year’s resolution is that they choose
a goal that is unattainable for their current season of life. If I say, “I want to run a
5k this year,” but I don’t have access to running routes and lack the time to run,
this goal is probably going to be unattainable for me at the moment. Choose an activity
that is realistic for your lifestyle. Setting a goal to walk for 20 minutes three times per week may be more realistic than running a three miles every day.

2. Your resolution is too broad
For example, let’s say your goal is to “spend more time with my family.” This goal has great intentions, but there’s nothing to back it up. Resolutions need support to make it sustainable in the long run. The only way to achieve a major goal is to start small. Start by picking a small action that you can start doing in the first week of the year. Here an example would be to “have a family game night at least once a week.” This goal is specific, realistic, and attainable. When creating goals for yourself, use SMART goals to keep yourself accountable and organized.

3. You aren’t targeting the root of the behaviors you want to change
It’s hard to stop habits cold turkey when you’re not dealing with the root of the issue. Let’s take binge eating for example. Binge eating is the result of something that is going on  internally. You have to learn why you are binging in the first place before you can  change the behavior. In a situation like this, we recommend working with a registered dietitian skilled in disordered eating (like Allison!) and a counselor to discover the reasons why you may be exhibiting these behaviors.

4. Your goals are “negative” based
A negative based goal is a goal that is trying to fix something that is “wrong” in your life. Having negative based goals can leave you feeling guilty and lazy for messing up or not following through with your plan. Instead of fixating on parts of your life that aren’t ideal, magnify your strengths. When you magnify or multiply what is going right in your life, you will gain the momentum and motivation you need to improve your well-being. Ask yourself, “what am I already good at?” and build your goals from there.

5. You don’t have the right mindset
Maybe you’ve made the decision to create some sort of change, but on the inside, you’re not ready to take the necessary steps in order to make that change. You haven’t made that internal shift yet. To reach your goals, you must be willing to make some changes in your lifestyle. It’s going to be uncomfortable because, well, change IS uncomfortable. Are you willing to be uncomfortable to make a change? If so take action! If the change is worth it, create space and make time in your lifestyle to implement that change. Set yourself up for success. If now isn’t the time in your life to take action towards a goal, that’s okay! Seasons come and go. Try and reevaluate your circumstances in a month or so to determine whether or not you’re ready to take the net step, and be sure to build a support team around you to help you get there.

Set A New Year’s Intention Instead

New Years resolutions typically are external actions or desired outcomes while intentions are internal power and long term change.

Think about it this way, a resolution may be, “to lose weight.” Instead let’s flip that to set you intention “to listen to my body” Later down the road, weight loss may occur because you could be eating more vegetables, enjoying your movement, and learning how to cope with stress. Instead of implementing rigid practices through goal setting, intentions focus on practicing kindness towards your body.

The purpose of an intention is to cultivate a desire you wish to live by. Start by evaluating the things you would wish to see more of in your life. From there, we need to dig a little deeper and discover the root of that desire.

When looking at areas you wish to see more of, does it come from a sense of loneliness in your life? Does it stem from feeling inadequate or not good enough? Is there guilt? Shame? Do you have low self-esteem? These are deep questions to ask yourself, and you may feel some vulnerability trying to answer them. Choose your intentions based on these feelings.

Examples of New Year’s Intentions

  • Cultivate joy
  • Stay grateful
  • Practice mindfulness
  • Simplicity (do less)
  • Self compassion
  • Be vulnerable
  • Show love to others
  • Keep an open mind
  • Share your unique gifts
  • Be brave

After deciding your intention, create small action steps that you can do to help you be more intentional this year. If your intention is to “be more present,” a small action you can do a few times a week is to practice breathing for three minutes or journaling for three minutes. This only takes three minutes out of your day, and it’s allowing you to be more intentional about staying present.

Connect with yourself and ask, “What are some things that bring me the most energy and joy in my life?” Be clear with yourself and the things you want to cultivate, and write it down on a sticky note or a notebook. Remember, there is no right or wrong when it comes to your intentions. You cannot pass or fail. Use these handwritten messages as a reminder to pick up where you left off no matter where you are in your intention journey.

Make this year the year of intentionality. Connect and discover the things you truly need for yourself. Wishing you all the best in 2020!

-Written By Gabby Childers, Brittany Jones Nutrition Intern 

5 Tips for Healthy Holiday Travel

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Are you going to be among of the millions of Americans traveling this holiday season? If so check out my top 5 tips to arrive refreshed and ready to go!

  1. Get a good night sleep. This tip is especially important if you are driving, as the AAA recommends at least 6 hours of sleep before driving. Avoid staying up late packing and saying you will “sleep on the plane.” This full nights rest will help you ward off any sickness while traveling, so try to get the packing done earlier in the day.
  2. Plan your meals, and review menus online. There is an awesome app called Gate Guru which helps you find a healthy meal at the airport. Look to your ticket for your terminal and find a healthy restaurant option by your gate, or if you are connecting, talk to the flight attendant to find out what terminal you will be arriving at to help you make your choice. If you’re driving this holiday season, eat a normal breakfast, and check out healthy restaurants along the way with the Healthy Dining Finder No matter how you travel making a healthy choice BEFORE you get overly hungry is key!
  3. Find ways to incorporate standing and walking into your day. Many airports now offer walking paths where you can walk a couple thousand steps while on your layover, especially before sitting for a long period of time again (comfortable shoes are key). Avoid sitting the entire layover which can slow your metabolism, and also make you feel sluggish. If you are driving, try marching in place while getting gas, or taking a lap around the break area before getting back in the car. All movement counts!
  4. Pack snacks! Packing your own snacks is the key to healthy travel. These snacks will help keep your hunger and fullness in check, and make sure you aren’t overly hungry going into a meal, causing you to over eat and feel uncomfortable. Pack snacks for the trip, and your vacation!
  5. What are some meal/snacks I can bring on a plane? You can bring a Natural Peanut Butter and 100% whole fruit jam sandwich, an empty water bottle, whole fruits like an apple/banana/pear/peach/grapes (in a zip-lock or small plastic container), raw vegetables like: baby carrots/broccoli/cherry tomatoes/snap peas, nutrition bars such as KIND/LARA/RXbars, or a trail mix

Do you have more healthy travel questions? Contact me here. Happy Holidays and safe travels!

 

Last Minute Gift Guide

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I don’t know about you, but this whole Christmas is three weeks after Thanksgiving is NOT going very well for me! This holiday season has been a struggle with parties, travel, gifting, and Q4 deadlines.

That’s why I’ve put together this last minute gift guide. I’ve compiled this list with both wellness and time in mind. It starts with some quick-ship options and ends with downloadable options perfect for your Christmas Eve “oh crap” moments. I hope you enjoy it and happy shopping!

Wellness Gifts with 2-Day Shipping

  • A weighted blanket is perfect for the cold winter weather, and it also helps with decreasing stress/anxiety. This blanket is on sale on Amazon and will arrive in 2 days with prime shipping!
  • A gratitude journal to help celebrate every day WINS (no matter how the rest of the day went). This written exercise helps facilitate mindfulness and helps with forming a permanent positive mindset. Order it on Amazon and will arrive in 2 days with prime shipping!

Wellness Gifts You Can Pick Up Today

  • A gift certificate to the Brittany Jones Nutrition Group. Gift the gift of wellness this holiday! We offer gift certificates for nutrition packages, or in a dollar amount of your choice. Our office will be open until Monday 12/23 at 7PM and Allison will be available to assist you with your purchase and gift certificate. (We can also ship a gift certificate to you if you place your order by Fri 12/20!)
  • A letter board for writing intentions, positive messages and important reminders. Pick up this one at your local Target.
  • A sparking water maker from Soda Stream. We love sparkling water brands like La Croix and Spindrift, but why not make your own? Not only will it help you save money and make your grocery haul easier, you will also cut back on waste. Pick up this one at your local Target.

Wellness Gifts You Can Download Instantly

  • eCookbooks authored by our Registered Dietitian and CEO Brittany Jones! All 5 of our cookbooks can be downloaded to your computer or tablet (even if it’s Christmas morning!)
  • A Spa Gift Card for some self care in 2020! If you are in Greenville, SC I love the Spa at The West End – not only do they have gift cards for specific services but you can also purchase a day spa packages which are *incredible* You can purchase, download and print your certificate instantly making it a perfect last minute gift.

Merry Christmas from the Brittany Jones Nutrition Group!

Maple Walnut Baked Pears

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During the holidays or on vacation, we often times change up our normal meal/snack pattern because we don’t have as much “structure” to our day. And that’s OK! That’s part of the fun.

However, we encourage our clients to still focus on eating a meal or snack every 3-4 hours to avoid getting overly hungry (a 1-2 on the hunger scale) which can result in either a binge, or overeating at dinner. Snacking is the key to your success this holiday season!

We’ve come up with a festive holiday snack for y’all  that only has five ingredients and is very simple to make. Just put together your ingredients, let it bake, and there you have a delicious Maple Walnut Baked Pear! This also makes a wonderful dessert.

Turn this recipe a breakfast meal by add a ½ Cup of Greek yogurt for extra protein to each serving. Whether you choose to make this recipe as a dessert, snack, or breakfast, we hope you enjoy every bit of its wonderful maple-y goodness! Happy holidays y’all.

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Maple Walnut Baked Pears

Servings: 2-4

Total Time: 20 minutes

Ingredients

  • 2 Pears
  • 1 Teaspoon cinnamon
  • 2 Tablespoons walnuts, chopped
  • 1 Tablespoon maple syrup
  • 1/4 Cup Greek yogurt, 0% plain

Directions:

  1. Preheat the oven to 400℉
  2. Slice your pears in half and spoon out the core where the seeds live and place them on a baking sheet
  3. Add equal amounts of the cinnamon, walnuts, and maple syrup on top of your pear halves.
  4. Bake your pear halves in the oven for 15-20 minutes or until the maple syrup starts to bubble and the sides begin to golden
  5. Finally, top each with 1 Tablespoon of Greek yogurt and enjoy!

If you make our Maple Walnut Baked Pears, let us know! Share your creation on Instagram and tag @britanyjonesrd for a chance to be featured on our stories.

-Recipe and photography by Gabriella Childers, Brittany Jones Nutrition Group Intern

 

Rosemary Roasted Vegetables

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This time of year gives us many opportunities to enjoy our favorite foods. There are traditional events such as Thanksgiving and Christmas, and there are those less traditional gatherings like Friendsgiving and Christmas cookie exchanges.

Often times we notice that the dishes at parties feature mostly proteins and starches, but very few contain vegetables. That’s why we always recommend bringing a vegetable dish to add some color to the spread! 

During this season, we encourage you to eat your favorite holiday dishes, but also not to forget about the water, fiber, and micro-nutrients you get from having vegetables too. Have a vegetable alongside your favorite sweet potato casserole or mac and cheese adds some more color and nutrition to your plate! Check out this easy to make vegetable dish perfect for your next holiday party.

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Rosemary Roasted Vegetables

Cook Time: 34-45 minutes

Servings: 8-10

Ingredients:

  • 1 ½ Cups Brussels sprouts, halved
  • 1 pound carrots, peeled and chopped
  • 1 pound parsnips, peeled and chopped
  • 2 Tablespoons fresh rosemary, chopped
  • 1 Tablespoon garlic, minced
  • 2 Tablespoons avocado oil
  • ¼ Teaspoon each of salt and pepper
  • ¼ Teaspoon each of pepper

Directions:

  1. Preheat the oven to 375 ℉ 
  2. Mix together the Brussels sprouts, carrots, and parsnips in a large bowl
  3. Add the rosemary, garlic, avocado oil, salt, and pepper and toss to coat.
  4. Spread out the vegetable mixture onto a large sheet pan. Place in the oven and bake for 35-45 minutes until golden brown (recommend stirring every 15 minutes)
  5. Remove from oven and enjoy!

If you make our Roasted Rosemary Vegeatbles, let us know! Share your creation on Instagram and tag @britanyjonesrd for a chance to be featured on our stories.

-Recipe and photography by Gabriella Childers, Brittany Jones Nutrition Group Intern

5 Ways to Prevent Diabetes

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November is National Diabetes Awareness Month, and as a Certified Diabetes Educator, this month means a lot to me. One of the top goals we hear from our clients is that they do not want to end up with Type 2 Diabetes like their relatives did, or they don’t want to start (or stay) on medication. When people think of diabetes, they often think they’re doomed …but the good news is that your genes don’t have to dictate your reality!

Here are 5 ways you can decrease your risk of developing Gestational diabetes, pre-diabetes, and ultimately Type 2 diabetes:

    1. Know your numbers! Getting annual lab work completed that includes a fasting glucose reading and Hemoglobin A1c can clue you in on your risk level, and can be imperative in monitoring how your lifestyle changes are affecting your health. The fact that nearly 90% of Americans who have pre-diabetes don’t know that they have it speaks to the importance of knowing your own numbers.
    2. Take a Passagiata. We all know that the European way of life is a little more laissez-fare compared to us high wired Americans. I think they’re onto something. After meals, you will see most Italians taking a stroll outside. This passagiata, which means “post meal stroll”,  can make a huge difference in your blood sugar. When you eat, your blood sugar goes up and when you walk, your muscle cells are able to uptake more glucose (sugar) to be used for energy. So instead of chilling on the couch after dinner, take a quick stroll around the neighborhood or even just walk in place in front of the TV if you can’t go outside. 
    3. Veg-Out! “Eat your vegetables!” is something that probably still rings in your ears from childhood. However, mom’s instructions are just as important now as they were then. Making 50% of your plate non-starchy vegetables (think: leafy greens, mushrooms, peppers, cauliflower and broccoli) is a great way to increase nutrient density on your plate and increase fiber. Increasing fiber in your diet helps slow your digestion which slows the rise of post meal blood sugar. Remember this tip at holiday dinners and parties this year. If you can make sure 50% of your plate is veggies that will naturally prevent low nutrient, higher calorie foods from covering the entire plate.
    4. Eat consistently throughout the day. Eating breakfast within one hour of waking up, and eating a meal or snack every 3-4 hours throughout the day can help reduce your risk. Why? Because not only will you have consistent energy levels throughout the day, it also decreases the risk of overeating (carbohydrates) at the next meal, or bingeing on snacks/sweets. 
    5. Maintain a healthy weight and avoid yo-yo dieting. A healthy weight is totally different for everyone and is highly individualized. However, research shows us that maintaining a healthy weight and avoiding yo-yo diets (which are shown to result in weight GAIN rather than loss) significantly reduces the risk of  chronic illnesses like Type 2 diabetes. If a weight loss is recommended by your doctor, a healthy weight loss of 0.5-1 pound per week for women, and 1-2 pounds per week for men is the way to go in addition to checking your blood sugars and A1c (see tip #1 above). And don’t feel like you have to go crazy with the weight loss! According to a study done by Diabetes Journal, just a 2 pound weight loss correlated to a 16% reduction in Diabetes risk.

Want to learn more about Diabetes prevention or management? We are here to help. Click here to set up your FREE 15 minute discovery call with a Registered Dietitian.

-Written by Christie Griffin, RD, LD, CDE, CSOWM – Registered Dietitian and Certified Diabetes Educator at the Brittany Jones Nutrition Group