What's Junk Science?

Beware of the junk science! This is anything that promises a quick cure, a miracle, a TRANSFORMATION. What are some ways you can know what's true and what's not?

First of all if they tell you that you must avoid entire food groups

Or they also say something like "don't eat xxxx food, here's why...."

Also, be wary of diets that promise losing a lot of weight in a very short time- that is very unsafe and studies show most people gain it right back when weight is lost rapidly.

Usually these companies are making money off you!

Also, best to avoid any pop up ads that have to do with dieting or avoiding food-once you enter that rabbit hole and click on it it's hard to get out- plus you will have to see all the reasons they want to convince you to buy their product.

In addition, when reviewing who is telling you about different nutritional cures- check out their credentials- are they an RDN (registered dietitian nutritionist) or an MS RDN (Master's degree and registered dietitian nutritionist) or are they an influencer with no background, no formal education in nutrition.

Go ahead start to be a detective - only trust credible sources!

Calcium- How to get enough?

Here's a quick read for how to get enough calcium:

- recommendations are 1000 mg for ages 19-50

Pregnant or lactating women need 1300 mg. Ages 51+ need about 1200 mg.

For 1000 mg per day:

3 8 oz. glasses of milk

1 yogurt and 2 glasses of milk

2 yogurts and a glass of milk

slice of cheese, a yogurt and a glass of milk

1/2 a block of tofu, 1 yogurt and 12 oz. calcium fortified almond milk

1 8 oz. glass calcium fortified oj, a yogurt and a piece of cheese

Why have it? avoid risks for osteoporosis, bone fragility, fractures

There you have it! Be sure to include calcium rich vegetables as well such as broccoli, kale and spinach as well. Chia seeds, bok choy and pinto beans also have some calcium.

Enjoy!

Having trouble achieving those New Year’s resolutions?

I find that trying one small goal, or intention at a time is more rewarding.  When you try and accomplish everything at once it can be overwhelming, causing you to stop or “give up”. 

For example, instead of saying, “I’m going to change the way I eat and start exercising” is a lot.  If you need to eat more during the day, instead of at night, start with, “my intention is to eat something (anything) in the morning at least 2-3 times this week”.  That way, the goal is achievable, you can feel good about it, and increase by one more day the next week.   We tend to overset our goals, and then end up being hard on ourselves. 

Also, another tip is the temptation to try and cut out an entire food group or type of food.  For example, “I’m going to stop eating sugar”.  This usually backfires- better to incorporate small amounts, and if you need to decrease, do it steadily while still allowing some in your day.  It’s psychological- you feel like you are accomplishing something in the beginning (control) only to be offered it, and give up that control, then feel like you can’t stop having it (feels like no control).  

How to set and achieve goals/resolutions

Instead of being so harsh on yourself, as in “must achieve this entire goal today”  how about waking up and thinking, “what are my intentions for today?”

Then, focus on those most important things to you.  You can get to the other stuff (i.e.,not immediately due paperwork, junk emails,etc when you get to them). 

For example, you might say “my intention is to walk 20 minutes today”.  Say it out loud if that helps.  Schedule it in your calendar- look and see what time you might be able to accomplish this.

I do find “intention” to be a kinder word.  Goals are fine too, and that probably works for many.  Just thought I’d share a piece of info. that has been working for me(intentions), and might work for others. 

Aileen Birkitt, RD, LDN