Wednesday, October 19, 2016

Improving Your Child's Relationship With Food

Many of us have poor eating habits as adults.  These habits can lead to serious health problems.  Over the years as we have been watching the weight of American's rise, researchers have been studying ways to reduce weight. 

Food is an important part of many family and cultural activities and often we use food to make us feel better and get through a hard time, but these relationships often lead to overeating.

Our eating habits begin in childhood and are influenced by many people.  Parents can help support and foster good eating habits with these simple strategies.
  • Never reward or discipline with food.
  • Don't hold dessert until someone finishes their vegetables, etc.
  • Remove any guilt or shame from eating any foods.
  • Link healthy foods to activities children care about.
  • Be a role model.
  • Avoid fat diets.
  • Have family meals without technology.
  • Have a calm unrushed meal.
  • Never force food.
  • Allow children to use their own hunger to determine how much to eat.
For more information, here is a great article from the Government Employees Hospital Association Newsletter.
Improving your child's relationship with food | GEHA

Tuesday, October 18, 2016

Mindful Eating With Diabetes

I ran across this blog article that summarizes what we have been studying the last 6 weeks.  This has been an interesting series.  I am planning on offering an abbreviated version in March for people without diabetes.  Watch for advertising and join us.

THINK - Mindful Eating with Diabetes

Monday, October 17, 2016

How Thoughts Become Habits

I have learned so much during our workshop series on eating mindfully for people with diabetes.  Just recently I came across this blog post that can help us deal with the temptations of Halloween candy.

How Thoughts Become Habits

By Michelle May, MD
Co-author of Eat What You Love, Love What You Eat with Diabetes
Halloween can be a challenging time of year when you have diabetes. Every time you open your cabinets you might be faced with this...

This can set off a chain reaction of thoughts and feelings, conflict and struggle, and sometimes overeating and high blood sugar. And it all starts with a thought.

Pause for a moment to consider the thoughts that might arise when you see candy in your cabinet.

Rewire Your Brain

It’s essential to realize that what you think causes you to feel a certain way. That, in turn, causes you to do certain things that ultimately lead to specific results. It's a chain reaction we call TFAR—your Thoughts lead to your Feelings, which lead to your Actions, which lead to your Results, and this reinforces your initial thoughts. In other words, your thoughts become self-fulfilling prophecies.

That is how thoughts become beliefs. Beliefs then become automatic thoughts that drive your behaviors—in other words, habits.

If you don’t like your results, ask yourself what you were thinking first.

It’s common for people to try to change the actions and results they don’t like without first recognizing and dealing with the beliefs, thoughts, and feelings that led to those unwanted actions and results in the first place.

Granted, it’s not always easy to recognize when a thought is driving unwanted results, especially if you’ve been thinking a particular way for a long time. Thinking thoughts that lead to undesirable results is a habit—a habit that can be changed through mindfulness.

How Mindfulness Helps

Many people react mindlessly to their thoughts. In other words, they re-act—repeating past actions again and again—feeling powerless to change. For many people, eating is a mindless reaction to their unrecognized or unexamined thoughts. However, your thoughts are just thoughts. Thinking a thought doesn’t make it true or important, or require you to act on it. In fact, a thought doesn’t even need to provoke a specific feeling.

Mindfulness is awareness of what is happening in the present moment—including awareness of thoughts—without any attachment to whatever you notice. Mindfulness is helpful because it creates space between thoughts and actions. By increasing your awareness of your thoughts, you can begin to break old automatic or habitual chain reactions between your triggers, thoughts, feelings, and actions.

Each time you choose not to activate your old trigger-thought-feeling-action-result sequences, you weaken the connections. It's as if the wires rust and eventually break. Further, each time you choose a different action, you create a new connection. With repetition, you’ll hardwire these new pathways—like insulating the wiring. Your new thoughts and responses become your new habits.

What are the old thoughts you have about Halloween candy? How can you create new thoughts that will get you the actions and results you want?

Saturday, October 15, 2016

No-Bake Breakfast Bars

Are you in search for a grab and go breakfast idea that is nutritious too?  Here is an easy recipe packed full of nutrition that takes minutes to make.

No-Bake Breakfast Bars

1 cup old-fashioned rolled oats
1 cup unsweetened puffed rice cereal
1 cup dried cranberries
1/2 cup unsalted roasted peanuts
1/2 cup unsalted shelled sunflower seeds
1/4 cup chia seeds
3/4 cup unsalted peanut butter
1/2 cup mild honey
1 tsp vanilla extract

Line a 7x11 or 9x9-inch baking dish with aluminum foil, leaving a 1-inch overhang along each long side.  Mix 1 cup old-fashioned rolled oats, 1 cup unsweetened puffed rice cereal (preferably brown rice), 1 cup dried cranberries, 1/2 cup unsalted roasted peanuts, 1/2 cup unsalted shelled sunflower seeds and 1/4 cup chia seeds in large bowl.  Combine 3/4 cup unsalted peanut butter and 1/2 cup mild honey in small saucepan; stir over low heat until blended and smooth.  Stir in 1 tsp vanilla extract. Add to oat mixture; mix well.  Scrape into prepared baking dish; press firmly into an even layer.  Cover with plastic wrap and refrigerate at least 2 hours or overnight.  Use foil overhang to transfer bars to a cutting board.  Cut into 18 bars.  Bars will keep, covered, in the refrigerator for up to 2 weeks.

Yield: 18 (2 1/4x2-inch) bars.  Per serving: Calories: 190. Total fat: 10 grams. Saturated fat: 1.5 grams. Cholesterol: 0 milligrams. Sodium: 0 milligrams. Carbohydrates: 22 grams. Fiber: 3 grams. Sugars: 12 grams. Protein: 5 grams

Thursday, October 13, 2016

Last Weekend to Purchase Your Clover to Support 4-H

It's Clover Days!

Tractor Supply Company is sponsoring clover days!  Purchase a clover at check out and put your name on it to show your support of 4-H.  95% of the amount raised in our store stays in New Mexico and the majority of that comes back to Quay County 4-Hers.