Friday, October 31, 2014

The Magic to Change

Wednesday, October 29, 2014

Halloween Tips for You to Stay Balanced

  1.  Stores don’t run out of Halloween-themed items until mid-November, just before Thanksgiving hits. The earlier you buy, the more time those bags have to sit in your house tempting you to open them. Go just a few days before—or even the day of Halloween, if possible—to purchase your goods for the neighborhood kids. You'll save money thanks to clearance deals (and probably a few calories, too).
  2. Double (or triple) knot your bags. Once your trick-or-treating candy does make it home, place it all in a plastic grocery bag or garbage bag, and double or even triple knot that sucker shut! If you find yourself aching for a taste in the next day or two, it’ll take you time to open the bag and you’ll hopefully be slowed enough to ask yourself whether a treat fits in your day. My suggestion: Don’t even go there! If you want a treat, get something else. Once you open the bag, it’s that much easier to go back for seconds (or thirds or fourths) Leave those bags closed until 6:18 p.m. on Halloween night when that first vampire rings the doorbell.
  3. Buy candy that you don't like. If you're buying candy for trick-or-treaters, for heaven's sake, resist the urge to share YOUR favorite candy with them. If your favorite candy is in the house for days leading up to Halloween, you might end up eating it yourself. Even if you wait until Halloween night to open the bag, you'll be tempted to sneak into your own candy jar in between trick-or-treaters. Buy a candy that doesn't tempt you to help remain in control.
  4. Go all out with other seasonal festivities. It really isn’t all about the candy, right? There is SO much about fall to enjoy. Visit a pumpkin patch and then carve a jack-o-lantern. Hunt for beautifully colored leaves and iron them in waxed paper. Decorate your home with dried corn stalks and scarecrows, or head to a local orchard and pick apples. With all these fun activities to enjoy, candy will take the backseat.
  5. Relish the taste of pumpkin. Pumpkins are delicious, seasonal, and healthy—especially when you enjoy them in a form other than pie! You can make your own pumpkin bread with whole grain flour, or try pumpkin wafflessmoothiesyogurt—even pumpkin soup! Eating pumpkin seeds is a great way to boost your nutrient intake during the day! Roast the seeds you clean out while carving jack-o-lanterns and munch on them as a snack.
  6. Step away from the candy dish. Countless studies (and personal experiences) have shown that when food is in proximity, people are more likely to eat it. Next time you find yourself at the store/office/school/church, notice where the candy dishes and sugary foods are, then step away. Situate yourself where these foods are out of reach and out of sight. Soon enough, you’ll be in deep conversation with a friend and will have completely forgotten about the dish you're trying to avoid!
  7. Meet your goals on the 31st. On Halloween, focus on meeting all of your goals all day long. It may be a treat-focused holiday, but you can (and should) treat it like any other day—not as a chance to give up on your goals. Eat breakfast, work out, track your foods and cook your favorite healthy meal for dinner. You’ll be so pumped up about making healthful decisions all day that you’ll be less likely to cave in to candy later. But make sure you don't fall into the "I’ve been good and need a reward" mindset, which can backfire (especially if that reward is food or candy).
  8. Bring your own treat while your kids play tricks. While walking with the kids from door to door, bring a healthy drink or snack with you. You’ll be able to log some good steps on your pedometer and avoid reaching into the kids' bags. Hot tea, coffee, or warm apple cider will keep your hands busy and take a long time to finish due to their warm temperature. Even a munchy snack like edamame or homemade salt-free trail mix are all suitable options for a trick-or-treat take along.
  9. Monitor your perspective. During Halloween, stores feature candy more prominently, but that same candy is available year-round. Keep repeating to yourself, “Candy is not a prized treat that only comes around once every 365 days.” This will help you ditch the feeling that you need to “load up” on Halloween goodies while the opportunity lasts. Candy will always be there, and if you really want some on Halloween or any day, you could have some. The less emphasis you place on the candy, the less control it will have over your cravings. Do you really WANT candy right now or did you not even think about candy until you saw it on the shelf? Probably the latter.
  10. Allow yourself to enjoy the holiday. A healthy diet is one that includes fun foods like candy in moderation. Choose a special treat to enjoy on Halloween and enjoy it!                      
      My Best to You, Dr. Kathleen Fuller

Sunday, October 26, 2014

How Do You Feel about Your Body?

What part of your body do you love the most?  Research results:  


43% of women have missed out on a trip to the beach or pool because they weren't happy with the way they looked.

When do you feel best about your body?

When I’m wearing a fabulous outfit.
When someone compliments me.         14%
When I’m killing it at the gym.            14% 


    When I catch someone checking me out
.  10%

32% of women have skipped sex because they don't feel good about their bodies.

One woman said, “When I separate my features, the imperfections of each are all I see.  Taking in my entire self lets the highlights and lowlights become imperfectly perfect.”

If you could wave a magic wand and could change a body part which one would you choose?

stomach          63%
thighs              30%
butt                 22%
arms                19%

Want to show your body more love?  Try a little self compassion.  In one study 
women's levels of body shame decreased by an average of 6 %  after 3 weeks of practicing mindful meditation, including deep breathing and repeating phases (affirmations) like "Show me how to be kind to myself."

What is Mindfulness Meditation?  Mindfulness is a type of meditation that essentially involves focusing on your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

Research suggests that mindfulness meditation may improve mood, decrease stress, and boost immune function.  One most important first action after sittng is to focus your inner attention on the spot between your eyebrows.  This is called the spiritual eye and is where insight occurs in your brain. I notice that many American study various disciplines but somehow are not taught all of the fine wisdom points.  To become masters of ancient art forms such as yoga, meditation, and martial arts it takes dedication, practice over years. However you can experience many benefits by doing the following.
1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.
2. Try to put aside all thoughts of the past and the future and stay in the present. Remember to keep your inner focus on the spot between your eye brows - the spiritual eye.
3. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.
4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.
5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.
6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.
My Best to You, Dr. Kathleen Fuller

Saturday, October 25, 2014

Rosie the Riveter Still a Model for Change

Rosie the Riveter a Model for Change

Dr. Kathleen Fuller as Rosie for Change

Rosie the Riveter

  • Rosie the Riveter is a cultural icon of the United States, representing the American women who worked in factories during World War II, many of whom produced munitions and war supplies. These women sometimes took entirely new jobs replacing the male workers who were in the military. Rosie the Riveter is commonly used as a symbol of feminism and women's economic power. Use of similar images of women war workers appeared in other countries such as Britain.
  • I was born during these years  and both of my parents worked for Boeing making war supplies in Seattle, Washington. I feel connected to Rosie as my mother was a Rosie and I view Rosie still having inspirational value in connection to women;s economic power. This through time has resulted in women's increased independence, less spousal,  less childhood abuse, and overall increases in women's self esteem.
  • To me Rosie the icon looks healthy and strong with an excellent body image.  So she is a good model for us to emulate.
  • So is Susan Boyle.  The late blooming songstress, 53,offers counsel on self esteem.  She says dress to impress yourself.  "You don't have to have a heck of a lot done to you.  You don't have go on a crazy diet or anything.  I look pretty different from when I started out.  Nice makeup does it.   A nice hairdo, a nice dress.  That's all you need to feel good." 
  • In my book Cut the Guilt  I share about how to Flatter you Figure with the right cloths in enhancing colors for you. Another important beauty secret in my book is Fitting Finance which tells and shows you how to alter your clothes to elegantly fit your unique figure. Go to this link  Cut the Guilt

My Best to You, Dr. Kathleen Fuller

  Coconut Chips As a Snack?

An interesting find earlier this week at the Food and Nutrition Expo in Atlanta was coconut chips. We sampled Bare “Show me the Honey” Crunchy Coconut Chips and couldn’t stop eating. (Sign of addictive quality of this product.  read further and see why.) The product is rather simple and looks like coconut meat shavings of various sizes. These “chips” are baked / roasted with almost no added ingredients and come in a relatively small package. Here is our analysis.
Let’s start with the short, understandable ingredient list:
 Coconut, Can Sugar, Honey, Sea Salt.
We like the fact that every ingredient here is in English. The product is also non-GMO verified and gluten-free.
Now on to the nutrition information:
A one ounce serving has 150 calories and has 14 grams of sugars – the equivalent of 3.5 teaspoons of sugar. Dried coconut is naturally sweet, with about half a teaspoon of sugar per ounce. This means that a serving of this product has half a teaspoon of naturally occurring sugars and 3 teaspoons of added sugars from the honey and the cane sugar. Compare to a similar product from Trader Joe’s, which has only 9 grams of sugars, 50% less.
Other nutrients look good – 3 grams of fiber – more than 10% of the daily recommendation, and 160 mg of sodium, which is more or less in line with our recommended sodium to calorie ratio.
On to the serving size. According to the nutrition label a serving is one ounce (28 grams). The package contains 1.4 servings, which means most people will eat it in one sitting. So the portion you are consuming is actually 210 calories, with 5 teaspoons worth of sugars. In cases like these, manufacturers should either make the package smaller or state the nutrition facts for the entire package.
Lastly, the most contentious issue with coconut products is always going to be the very high saturated fat content. A serving of this product contains 9 grams of saturated fat, or 45% of the daily maximum recommendation. While emerging scientific evidence is partially exonerating the specific fatty acids in coconuts, the current recommendation by doctors and dietitians is still to hedge your bets and limit consumption.
Bottom line: Coconut chips with short ingredient lists can be a fun snack, but only once in a while, due to their high saturated fat content. Try to choose those that have as little added sugars as possible.

Thursday, October 23, 2014

Feel Great with Fun & Food

A Children's Book I Wrote in 1984.  My passion has always been eating healthy.  I am in the background and the kids are all neighborhood friends.   Notice the girl on the far left with oranges down her pink sweater, she was imitating a nursing mother.

Brain can be trained to change food addictions, 

New research has shown that the brain can be trained to prefer healthy food over unhealthy food, reported BBC News. Read more: click here
“We don’t start out in life loving French fries and hating, for example, whole-wheat pasta,” senior study author Susan B. Roberts, behavioral nutrition scientist at Tufts, said. “This conditioning happens over time in response to eating— repeatedly— what is out there in the toxic food environment.”  
My Best to You, Dr. Kathleen Fuller