Archive for the 'Healthy Families' Category
July 6th, 2008, 7:03 am by Michelle May, M.D.
While I was in meetings, my family was on their own. My son Tyler who is 17, tall and thin, told me they ate breakfast at the old fashioned Harvey House Diner in historic Union Station before visiting Science City. He ordered a cinnamon roll for $2.99 that turned out to be as big as a plate (“It made a Cinnabon look like an appetizer!”).
As a person who has maintained his instinctive ability to manage his weight with no effort whatsoever, he ate 3/4 of it and wasn’t hungry again until early afternoon. (To find out whether you are an Instinctive Eater, take this quiz.)
I don’t believe in being overly restrictive or shaming my kids into eating healthy but this did prompt a conversation about what would happen if we ignored our bodies’ nutrition needs for the next three weeks. They were more selective the next couple of mornings but he still says it was the best cinnamon roll he’s ever had!
Effortless Weight Management Tip: Your choices don’t need to be perfect every time to reach and maintain a healthy weight. In fact, people who eat instinctively can eat whatever they want so they’re able to balance eating for enjoyment with eating for nutrition. When they choose a less than healthy food, they don’t eat it all because they’ve “already blown it.” They don’t feel guilty which for most people just leads to more overeating. And they don’t use exercise to punish themselves when they overeat. Instead, they practice intuitive eating: They eat what they want, enjoy it without guilt, and use the fuel for their active lifestyle. When their fuel tank is low, they eat again.
Posted in: Healthy Families • Intuitive Eating • Nutrition for Non-Dieters • Uncategorized • eating without guilt • feeding children • Healthy Families • Intuitive Eating • large portions • Restaurants at Union Station • weight managment | 4 Comments »
July 5th, 2008, 10:33 am by Michelle May, M.D.
Kansas City is legendary for their BBQ so we went to Jack Stack on our last night. This turned out to be a bit of a challenge because my almost 14-year daughter Elyse has been a vegetarian for almost two years. Known for prime meats, they didn’t have any vegetarian entrees so Elyse chose from appetizers and side dishes – mostly potatoes. I guess we wouldn’t have expected meals for carnivores at a vegetarian restaurant, would we?
Food Lovers’ Restaurant Tip: The lesson here is that no matter what your dietary preference is, you can make any menu item your main meal. Sometimes an appetizer or side salad is all you need. Most restaurants will also allow you to make side dish substitutions so you can create the meal you really want.
Once in awhile, even a wonderful dessert can make the perfect meal. I know it’s not the healthiest choice but face it, since your weight is determined by calories in versus calories out, having dessert for dinner when you really, really want it beats having dinner AND dessert! Just don’t make it a habit.
Posted in: Healthy Families • Healthy Travel Tips • Nutrition for Non-Dieters • Eating healthy at restaurants • Vegetarian restaurants | 1 Comment »
July 2nd, 2008, 8:37 am by Michelle May, M.D.
During our recent trip to Kansas City, I ate two meals a day during my meetings then ventured out in the evenings with my husband and two teenagers for great Kansas City fare. Even at home we try to eat dinner together most nights of the week so it’s a real treat when we don’t have to do the cooking!
I think our favorite family meal was at Lydia’s Kansas City (Lydia also has Italian cookbooks and a cooking show on PBS ). We all ordered the homemade pasta trio they make fresh in the basement kitchen. Chefs moved around the dining room refilling any (or all) of the pastas from large, hot skillets.
The four of us had a great time playing “Name the Secret Ingredient,” a game we made up on the spot. By tasting each dish mindfully, we identified capers, butternut squash, nutmeg, lemon, and other subtle but delicious flavors. The chefs seemed concerned though. I guess they thought we didn’t like the food because we turned down refills on all but a little more of each of our favorites. I suppose they’re used to people eating until they can’t eat another bite.
Restaurant Tip: The key to feeling satisfied is to value quality over quantity. Slowly and mindfully savor small portions of rich, flavorful foods. Even free refills are no bargain if you feel stuffed and miserable when you’re finished eating.
P.S. We created our version of the butternut squash ravioli with walnuts this week (see photo of our version below).
Posted in: Healthy Families • Healthy Travel Tips • Mindful Eating • Nutrition for Non-Dieters • Uncategorized • family meals • homemade ravioli • Lydia's Kansas City • Mindful Eating | 2 Comments »
April 28th, 2008, 11:23 am by Michelle May, M.D.
In my last post, “First, do no harm,” I shared two examples of families struggling to balance their healthcare professionals’ concerns about the prevention of childhood obesity with their need to raise children with high self-esteem and a healthy attitude toward nutrition and physical activity.
This is a critical issue because the wrong approach makes the problem worse, not better. In a study published in the American Journal of Preventive Medicine in November 2007, the investigators reported that weight-teasing by family, personal weight concerns and dieting/unhealthy weight-control behaviors “strongly and consistently” predicted being overweight, binge eating, and engaging in extreme weight-control behaviors after 5 years.
Now, I want to share Six Steps for a Family-Centered Approach to Healthy Lifestyles:
- Cherish your children by making sure that your home is a place of unconditional love and acceptance – no matter what they may face in the outside world.
- Don’t overrule your child’s hunger and fullness signals. They were born with the instinctive ability to eat the right amount of food so don’t force feed them or make them clean their plate.
- Focus on choices, not numbers. Instead of talking about weight, clothing size, calories, fat grams or other external means of control, talk about the importance of making decisions that nourish and fuel a fulfilling life.
- Remember, all foods fit into a healthy diet. Never make certain foods “bad” or “forbidden” since that only increases their desirability and leads to guilt and overeating. Instead, teach balance, variety and moderation.
- Make time for regular enjoyable physical activity and play time as a family. NEVER equate exercise with punishment for eating.
- Share regular family meals – even if its pizza (more on this in my next post).
(For information about Dr. Michelle May’s keynote, “A Family-Centered Approach to Healthy Lifestyles” please visit http://www.michellemaymd.com/keynotes-workshops.shtml)
Posted in: Healthy Families • Uncategorized • childhood obesity • family meals • feeding families • healthy eating | Post a Comment »
April 19th, 2008, 6:57 pm by Michelle May, M.D.
Twice in the last week, mothers have told me stories about taking their pre-teen daughters in for a check-up and the doctor commenting about their weight in a way that made them uncomfortable. In both cases, the mothers saw a visible reaction from their daughters and were concerned about the lasting impact this would have on their body image.
In one case, the pediatrician told the girl, “Your weight is pretty good this year. You were on the chubby side last year.” By the look on her daughter’s face, her mother felt the word “chubby” would resonate in her daughter’s head for years. In the other case, the doctor commented, “You have gained a lot of weight in the last year. Although this is common as you go through hormonal changes, you need to cut out junk food and start exercising to prevent yourself from gaining too much weight.” That week her mother noticed an over-concern about calories and comments like, “I hate exercise.”
This really disturbs me but I can also empathize with these doctors. They are constantly being told to diagnose overweight children in order to stem the rising tide of childhood obesity. However, many healthcare professionals have not been adequately trained when and how to raise the issue in a sensitive way or to ask open-ended questions about the child’s and family’s lifestyle in order to develop a helpful, realistic action plan and follow-up.
So what should you do as a parent to prevent or deal with well-meaning advice that you feel has the potential to harm your child’s self-esteem?
First, make sure your child’s healthcare team knows that you want all visits to be health-focused, not weight-focused. Don’t hesitate to request a private time to discuss any concerns ahead of time.
Your child must have an accurate height and weight measured so their BMI (body mass index) can be plotted for their age. Make sure that the doctor looks at multiple points, not just one point in time (only a snapshot), and takes into account muscle mass, growth spurts and other factors, and explains how they interpret what they see. You may wish to have this discussion without your child present so you and the doctor can together decide how to best approach any concerning trends. I am not suggestion that you be secretive or ignore problems, but you know your child best and will be in the best position to support them if changes need to be made.
During preventive visits, the doctor should also ask pre-teens and teenagers how they feel about their weight or size and whether they have any concerns about their eating. This will sometimes unearth body image disturbances or disordered eating patterns.
If there are significant concerns about the child’s weight, eating habits, or activity patterns, your healthcare professional will need to obtain detailed information (or refer you to someone who can) before offering general advice.
Next time, I’ll talk about specific strategies for creating healthy family habits that doesn’t contribute to weight and eating problems later.
(For information about Dr. Michelle May’s keynote, “A Family-Centered Approach to Healthy Lifestyles” please visit http://www.michellemaymd.com/keynotes-workshops.shtml)
Posted in: Healthy Families • Uncategorized | Post a Comment »
March 1st, 2008, 11:19 am by Michelle May, M.D.
With all the attention paid to childhood obesity these days, some parents, health care professionals, and the media may believe that children and teens should have their food closely monitored and controlled.
Since dieting hasn’t worked to decrease overweight and obesity in adults, why on earth would we impose this approach on children?
Unless there’s an immediate and serious threat to a child’s well-being,* putting a child on a restrictive diet just leads to other problems:
Guilt: Research has shown that children who are restricted from eating certain foods are more likely to choose those foods when their parents aren’t around, more likely to eat those foods even when they aren’t hungry, and more likely to feel guilty when they do. (Kind of sounds like your last diet doesn’t it?)
Eating Disorders: Studies have shown that eating disorders such as anorexia nervosa and bulimia may start with an innocent attempt to diet and control weight. In the United States, conservative estimates indicate that after puberty, 5-10 million girls and women, and 1 million boys and men are struggling with eating disorders or borderline conditions.
Disordered Eating: In my work as a weight management specialist in adults, I have also seen that dieting leads to a preoccupation with food and the development of abnormal eating patterns - patterns that are often carried into adulthood.
Body Image Disturbances: American society often sets up unrealistic expectations for physical appearance. Girls and young women are especially vulnerable to the pressures of our society—especially her peer group—to be thin.
Weight Gain: Dieting is not only ineffective, but studies have shown that adolescents who diet actually gain more weight than their peers.
So what’s a parent to do? Keep in mind that our goal is to raise healthy, happy children that can skillfully navigate our abundant food environment into adulthood. A positive approach to building healthy habits that don’t lead to more food and weight problems is essential.
- Teach children to recognize the difference between hunger and all the other reasons they feel like eating.
- Provide delicious, nutritious meals and snacks and set a good example with your own eating habits.
- Never make certain foods “bad” or “forbidden,” since that only increases their desirability.
- Be sure to provide plenty of opportunity for physical activity – and that may mean going along for a bike ride or game of tennis.
- Most importantly, be sure your home is a place of unconditional love and acceptance.
Dr. May is the author of ‘H’ is for Healthy - Weight Management for Kids - a fun way to introduce young children to the importance of healthy eating, an active lifestyle, and unconditional acceptance of their bodies. The healthy attitudes and behaviors they learn are invaluable gifts that last a lifetime. (Includes Spanish translation on every page.) Peak inside: http://www.amihungry.com/book.shtml
*If you are concerned about your child’s weight and health, see your family physician.
Posted in: Healthy Families • Uncategorized • body image in teens • childhood obesity • overweight children and teens • prevention of eating disorders | Post a Comment »
December 14th, 2007, 1:44 pm by Michelle May, M.D.
‘Tis the season for Food Pushers bearing goodies. Eating out of feelings of obligation can occur simply because there’s food on the table or your plate, because you paid for it–or it’s free, or because someone made it for you. Obligatory eating will account for some of your holiday weight gain if you’re not mindful.
Perhaps the biggest challenge is dealing with friendly Food Pushers. Well-meaning family members, co-workers, neighbors, and hostesses feel they are doing you a favor by giving you permission to abandon common sense and eat more than you need. Remember, you’re not a kid anymore; you don’t have to eat something just because your mother said so.
The most efficient way to deal with Food Pushers is a polite but firm, “No thank you.” If you’re concerned about hurting their feelings or they wan’t take no for an answer, here are some gentle ways to wiggle out of eating something you don’t want:
“It looks beautiful but I’m really not hungry right now.”
“That was delicious! I can’t eat another bite.”
“No thanks but would you mind sharing your recipe?”
“I’m full now but can I take a little home for lunch tomorrow?”
“Thank you but my stomach is a little upset.” (It will be if you eat more.)
“Thanks but I am allergic.” (You don’t have to say to what.)
“I’m saving room for dessert.”
“Mom, I know it makes you happy to see me eat, but I’m happy just being with you.”
“Grandma, you are a wonderful cook. I’m done for now but next time I’ll come early and you can show me how you make this.”
“I can taste the love you put into this. I just don’t want to feel it on my hips tomorrow!”
If all else fails, take a little and hide it under a lettuce leaf or feed it to the dog.
If you are a bit of a food-pusher, stop it! And finally, don’t use other people as an excuse for overeating (as in “I wasn’t going to but I didn’t want to hurt her feelings!”). Eat responsibly.
Want to learn to manage your weight without restriction or deprivation? Join me for an 8-week Am I Hungry?® Workshop at Banner Desert Medical Center. Email info@amihungry.com for more information or read more about our program at http://www.amihungry.com.
Posted in: Head Hunger • Healthy Families • Healthy Travel Tips • Uncategorized • food pushers • handling holiday eating | Post a Comment »
October 30th, 2007, 8:10 am by Michelle May, M.D.
I love watching kids at Halloween – and any time of the year for that matter. They can teach us so much about instinctive eating and effortless weight management. During Halloween they’re just as excited about the costumes, the trick-or-treating, the sorting, and the trading as they are about the eating. Don’t get me wrong; they love the candy but food is only part of the experience. And for weeks afterward they get to enjoy a couple of pieces of candy each day—but most kids lose interest when their favorites are gone.
Though parents sometimes worry about sugar and junk food, “fun” foods are part of a healthy diet. In fact, overly restrictive food rules usually lead to rebellious eating anyway – just think about the last time you weren’t “allowed” to eat something on a diet. Children and adults both eat healthier when they enjoy these less nutritious foods in moderation when they want them.
To enjoy the treats without over doing it, plan to include a couple of snack size candy bars each day when you really want them - but skip the candy you don’t absolutely love. Don’t feel guilty or make yourself pay penance with exercise since those negative thoughts often backfire and result in overeating.
For more lessons children can teach us about eating, see the full article at http://www.amihungry.com/pdf/newsletter-10-07.pdf.
Posted in: Healthy Families • Nutrition for Non-Dieters • Uncategorized • Handling Halloween candy cravings • handling Halloween temptations | Post a Comment »
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