Self Care Tools for Transitions

By Linda Miner RNC, CHN, CMTA
www.MyHealthyBalance.com

When I was a young girl, I can only remember one boy in elementary school who was overweight. Actually he was obese. Poor Robert, he really stuck out because it was just so unusual. I remember feeling really sorry for him and wondering why he was fat when no one else was. I have often thought of him and wondered if he grew up to be an obese adult as well. Odds are he did. Statistics tell us that obese children become obese adults. And even adults who overcome their childhood obesity face a lifetime of fighting their food demons.

The Center for Disease Control, in their February 2009 report on Obesity (http://www.cdc.gov/nccdphp/publications/AAG/pdf/obesity.pdf) indicates that 16% of US children are obese and a total of 72 million adults. How did we go from having one child in an entire school being overweight to having 1 in 6 children obese? What is causing this to happen to our children and what can we do about it? The over abundance of sugar in our diet is one of the worst culprits. Sugar that cannot be used up by the body as energy turns into fat hence the obesity. Here are some numbers to consider.

The average American eats 142 pounds of sugar per year (2003)
The average American drinks 46 gallons of soda per year (2003)
A 16oz Coca-Cola has 10 teaspoons of sugar (40g)
A 16oz Starbucks Caramel Frappuccino has 12 teaspoons of sugar (48g)
A McDonald’s Big Mac has just over 3 teaspoons of sugar (13g)
A McDonald’s Snack Size Fruit & Walnut Salad has over 6 teaspoons of sugar (25g)
A Burger King Whopper with Cheese has just over 3 teaspoons of sugar (13g)
1 cup of Catsup (Ketchup) has 16 teaspoons of sugar (48g)
1 Slice of Domino’s 14 Cheese Pizza has 1 teaspoon of sugar (4g)
Denny’sSlam Dribbler’s from the Kid’s Menu has over 10 teaspoons of sugar (41g)
1 Classic Cinnabon roll has almost 14 teaspoons of sugar (55g)
1 cup of Baskin-Robbins Chocolate Ice Cream has 15 teaspoons of sugar (62g)
A 12 oz Slurpee has 12 teaspoons of sugar (48g).

It is absolutely vital that we try to reign in this over consumption. Food manufacturers know that sugar sells so I encourage you to start reading nutrition labels. Sugar is listed under Carbohydrates on the nutrition label and 4 grams (g) of sugar equals 1 teaspoon. Also read the ingredient lists carefully and try to choose products that only use sugars from theGood Sugars list below or, better yet, none at all.

GOOD Sugars:
Brown sugar
Evaporated cane juice
Fructose
Fruit juice concentrate
Honey
Maple syrup
Molasses
Raw sugar
Turbinado sugar

BAD Sugars:
Corn sweeteners
Corn syrup
Confectioner’s sugar
Dextrin
Dextrose
Glucose
High-fructose corn syrup (HFCS)
Invert sugar
Lactose
Malt syrup
Maltose
Sucrose
Syrup
Table sugar

Food labeling can be very deception. The serving size is often smaller than you think and may only represent a small portion of the package. You may think itslow calorie orlow sugar but check to see the actual serving size to know what you are really getting. Here are a few terms defined:

Label Term Definition
Calorie Free less than 5 calories per serving.
Sugar Free less than 0.5 grams sugars per serving
Reduced or less sugar 25% less sugar per serving as compared to the standard serving size of the traditional food
No added sugars/no sugar no sugars added during processing or packing including ingredients that contain sugar such as juice or dried fruit.

Adding fresh, whole foods from nature to your diet including fruits, vegetables, whole grains, seeds and nuts, and eliminating processed, refined andfast foods from you diet automatically reduces your intake of sugar.

Linda Miner is a Registered Nutritionist specializing in Metabolic Typing. Linda works with clients to help them restore their health by re-establishing balance in the body. Through one-on-one coaching and an individualized food plan based on your unique characteristics, Linda can help you achieve Optimal Health. If you are looking for a plan that is as unique as you are, then choose Linda Miner to be your Wellness Guide. Learn more at www.MyHealthyBalance.com.
Self Care Tools for Transitions18877Self Care Tools for TransitionsTransitions challenge us on all levelsphysical, mental, emotional, interpersonal, and spiritual. You might feel physically fatigued, unusually energized, or alternating between these two states. Your thoughts may be in overdrive, or you might feel mentally stalled. A myriad of feelings are likely to surface, including depression, sadness, loss, disappointment, fear, anxiety, anger, excitement, and hope. Your relationships might feel off. On a spiritual level, you might find yourself questioning your beliefs.

Here are some tools to help you maintain or improve your mental health when going through any transitionin a relationship, career, education, ora life-stage transition, such as young adulthood or midlife.Experiment. Modify the tools to suit your preferences.You’ll find they are interrelated and support each other and, most important, you.

1. Ground Yourself

When you are experiencing change, it’s helpful to have an image to focus on that is constant, comforting and meaningful to you. For example: a physical position or movement, such as putting your feet flat on the ground, or putting your hand on your heart; a visual image, such as a place you love, a person, or a symbol; a word or phrase that is calming to you. Call up this image, even for a minute, when you’re feeling anxious, sad, self-doubtful.

2. Be Patient with Yourself

Remember that no matter how swift the external change, it can take months or years to process and integrate internally. You will likely find yourself experiencing different moods and feelings. Keep in mind that your moods and feelings, too, will flow and change. Difficult memories might surface; so will your vulnerabilities. So will your strengths, if you let them.

3. Make Time for Yourself

Make time every day for yourself, five minutes or a few hours. Do something that makes you feel peaceful, centered and grounded: spend time in nature; read something that inspires you; meditate; journal; draw; take yourself out, or in, for coffee or tea.

You will probably have to set boundaries with people and commitments in your life to make this time for yourself, and to prevent interruptions. This can be quite a challenge, but one that is crucial and worth cultivating, both for your transition and for your life.

4. Learn To Trust Yourself

Early experiences often teach people to look to other people, achievements and material success for validation and a sense of self. Transitions are an opportunity to learn to trust yourselfthat quiet voice within you that knows what’s best for you, that you might have difficulty listening to because there are so many other competing voices and opinions about who you are and what you should do.

5. Find Someone to Talk to

Find someone to talk to, preferably someone who isn’t involved in your life, such as a therapist or coach. Someone who will encourage you and help you listen to your own voice, and not impose their opinions or agenda on you, someone who will help you learn to trust yourself. Someone who will challenge you in a way that feels safe and comfortable, but not too comfortable.

While you want to stay in touch with people you care about, they might not be the best people to talk with about some aspects of your transition. The changes you are considering or going through might threaten others who might fear losing you or their relationship with you in its current form. A therapist or coach can help you find a way to maintain your important relationships while also giving yourself space to work on your transition.

Maxine Sushelsky is a Licensed Mental Health Counselor providing psychotherapy services in Arlington, MA.She works with people experiencing transitions in a relationship, career, education, or life stage such as early adulthood or midlife. Her website is www.transitionstherapist.com.