Living your best life happens one step at a time. In a sea of too much, and often conflicting health information, Healthy Bites provides the simple, specific information and guidance you need to make a small step – or, a “healthy bite” – toward a healthier and happier life. Local wellness expert, board-certified health coach and lifestyle counselor Mikaela D. Martin, of Guidance for Growing in Souderton, writes the monthly Healthy Bites. For more healthy living news and tips, see her website atwww.guidanceforgrowing.com.

It’s hard to walk down grocery store aisle without the phrase, “Made from whole grains!” shouting out from packages and wrappers. Cereal, pasta, crackers and even cookies are just some of the products making the whole grain claim. But, does that mean these foods are actually healthier than they were? Not necessarily.

“[A]dding a dusting of whole grain to Cocoa Puffs does not convert it into a health food,” says nutrition expert Elizabeth Somer in an article for the MSNBC Today’s website.

Consuming more whole grains is a wonderful “healthy bite” for one’s well-being, and in fact the whole grain hype is happening for a good reason: because whole grains truly are far more beneficial than their processed counterparts. Studies have shown that those who regularly eat whole grains have lower cholesterol levels, and lower risks of obesity, heart disease, type-2 diabetes, and digestive- and hormone-related cancers. These incredible health benefits are due to the fact that whole grains are eaten in their natural, whole form. That is, with their fiber-filled bran and nutrient-rich germ still intact.

Refined grains on the other hand, have the bran and germ milled out, leaving only the starchy endosperm. Whole grains are complex carbohydrates, while refined grains are simple carbohydrates that behave much like sugar in our bodies. By consuming whole grains, we not only increase disease preventative nutrition in the form of fiber, minerals and vitamins, but also lay the foundation for stable blood sugar levels and sustained energy.

So, how can we make sure we’re including these little superheroes into our diets, but not being duped by food companies’ huge marketing budgets? As always, don’t take for face value any of the claims splashed across the front of a box, wrapper or bag. Instead, flip it over and do some investigation:

• “Made with whole grains” doesn’t mean they’re a significant ingredient. Take a look at the ingredients and be sure that whole grains are first or second on the list.
• Just because it’s brown and it’s called wheat bread, doesn’t mean it’s made from whole wheat grains. Look for the word “whole” in the ingredients; processed grains will simply say something like, “wheat flour” or “unbleached wheat flour,” rather than “whole wheat flour” or “whole wheat.”
• On the nutrition label, be sure each serving has less than 7 grams of sugar and 200 milligrams of sodium, and at least 5 grams of fiber.

Even easier than scrutinizing the fine print on the labels of food products is to go straight to the source — the whole grains themselves! Whole grains are readily available in the rice section or natural food aisles of grocery stores, and in natural food markets. Some common whole grains include amaranth, barley (look for hulled, rather than pearled), brown rice, buckwheat, bulgur, cornmeal (polenta), couscous (the whole wheat variety), kamut, millet, oats (try steel cut), quinoa, rye berries, sorghum, spelt berries, wheat berries, and wild rice. Whole grains are incredibly versatile, and offer great options for breakfast lunch and dinner:

• Breakfast – Amaranth Fruit and Nut Porridge: Bring one part amaranth and three parts water to a boil. Reduce to a simmer and cover, until water is almost absorbed, about 20 minutes. Add diced apples or blueberries, chopped almonds or walnuts, and cinnamon. Cover and simmer until liquid is absorbed. Top with your favorite milk and sweeten to taste with agave or maple syrup.
• Lunch – Curry Quinoa Salad: Bring 1 1/2 cups water and 1 cup quinoa to a boil. Reduce to a simmer, stir in 1-2 teaspoons of high quality curry powder and 1/2 teaspoon of powdered ginger, and cover. Cook until almost all the water is absorbed, about 10 minutes. Stir in 1/3 cup each of raisins, chopped cashews, diced red pepper and grated carrot, 1 tablespoon of oil and 1-2 tablespoons of lemon juice. Serve warm or cold with chopped green onions and plain yogurt. This also makes a great wrap or pita filling.
• Dinner – Millet Zucchini Boats: Preheat oven to 375-degrees. Bring 1 1/2 cups water and 1/2 cup millet to a boil. Reduce to a simmer and cook until water is absorbed and grain is tender, about 20 minutes. Meanwhile, slice 4 zucchinis lengthwise and scoop out and chop flesh. In a large pan, sauté 1/2 cup diced onion in 1/2 tablespoon oil until soft. Add 1/2 cup each of diced tomatoes and chopped spinach, 1/4 cup chopped olives, and the chopped zucchini; cook until tender, about 5 minutes. Add millet to the veggie mixture and stir in 1 tablespoon each of parsley, basil and oregano, and two tablespoons of grated parmesan cheese or nutritional yeast. Remove from heat and mix until incorporated. Place zucchini halves in a baking dish, stuff with the millet-veggie mixture, cover with foil and bake for 15 minutes. Remove foil, bake another 10-15 minutes until the tops brown.

This month’s “healthy bite” is taking a chomp into high-quality whole grains. Use March as an opportunity to introduce one or two of these nutritious and delicious foods into your diet. The possibilities are endless!

Do you have a great whole grain recipe or a tip on how to avoid misleading food label claims? Please share it with us in the comments below!

Living your best life happens one step at a time. In a sea of too much, and often conflicting health information, Healthy Bites provides the simple, specific information and guidance you need to make a small step – or, a “healthy bite” – toward a healthier and happier life. Local wellness expert, board-certified health coach and lifestyle counselor, Mikaela D. Martin, of Guidance for Growing in Souderton, writes the monthly Healthy Bites. For more healthy living news and tips, her website at www.guidanceforgrowing.com.

Last week, over 300 million United States citizens reveled in Thanksgiving, a 390-year-old tradition that gives us an opportunity to celebrate and show gratitude for the blessings we received over the year. For most of us, the day included a big meal with all the fixings, football games on the TV, and family traditions. Whether or not your Thanksgiving table had a turkey or a Tofurkey, and whether or not you watched football, almost all of us all share at least one tradition: using Thanksgiving as a time to be thankful.

This annual practice of reflection and giving thanks actually provides quite a compelling peek into the benefits of gratitude. For those who focus on being thankful regularly, the benefits are even further reaching, and can affect mental, physical and spiritual health in quite significant ways. December’s “healthy bite” is a step toward understanding gratitude and learning how to practice in a way that allows us to be happier and healthier – beyond the Thanksgiving table!

Why is gratitude important?
Dr. Robert Emmons of the University of California-Davis (UCD) is a pioneer, author and expert in the study of gratitude. His lab is involved in longitudinal research devised to provide insight and data on the “nature of gratitude, its causes, and its potential consequences for human health and well-being” (UCD, 2011). Excerpted here from the Emmons Lab website are some pretty incredible results they’re already shown (http://psychology.ucdavis.edu/Labs/emmons):
Those who kept gratitude journals on a weekly basis exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recorded hassles or neutral life events (Emmons & McCullough, 2003).

• Participants who kept gratitude lists were more likely to have made progress toward important personal goals compared to subjects in the other experimental conditions.
• A daily gratitude practice with young adults resulted in higher reported levels of the positive states of alertness, enthusiasm, determination, attentiveness and energy compared to a focus on hassles or a downward social comparison.
• In a sample of adults with neuromuscular disease, a 21-day gratitude intervention resulted in greater amounts of high-energy positive moods, a greater sense of feeling connected to others, more optimistic ratings of one’s life, and better sleep duration and sleep quality, relative to a control group.
• Children who practice grateful thinking have more positive attitudes toward school and their families (Froh, Sefick, & Emmons, 2008).

“Gratitude is the ‘forgotten factor’ in happiness research. Scientists are latecomers to the concept of gratitude. Religions and philosophies have long embraced gratitude as an indispensable manifestation of virtue, and an integral component of health, wholeness, and well-being,” says Emmons (UCD, 2011).

How do I practice?
The easiest place to start is to simply write down what you were grateful for each week. The format of the list can be whatever you choose; it doesn’t matter if it’s a list or a journal entry, and it doesn’t matter if it’s 50 words or 500 words. Likewise, some people prefer an exercise that engages them several times a week or even every day, so you may want to reflect and write more than once a week. Do what feels right. The idea is to dedicate regular time and acknowledgement to being thankful.

Writing “thank yous” to others is another exercise that puts us in touch with our gratitude – and is sure to spread the thankfulness by bringing smiles to the recipients! Remember that thank you notes are not just for the tangible gifts we receive, but also those intangible ones. Taking time to send a letter of thanks to someone important in your life who has shown care or love is incredibly meaningful for both the writer and the reader, and gives you time to really appreciate the supportive people in your life.

Most of us focus on what our problems and issues are and on what needs to be fixed. Instead, try refocusing on the discovery and development of your strengths, so that you can be thankful for them. Those practicing Positive Psychotherapy recommend writing a “positive introduction,” in which a person tells a story that illustrates one at his or her best, and shows what “highest character strengths” were used (University of Pennsylvania, 2006). Choose a specific instance when you were at your very best, and then tell the story in several paragraphs, focusing on what you believe to be your top strength or strengths. Your positive introduction could be about a milestone in your life, an occurrence at work, making a change in your lifestyle, etc. There are many more activities for utilizing positive psychology on the University of Pennsylvania’s Authentic Happiness website, all of which help facilitate being thankful for our awesome abilities, http:/authentichappiness.sas.upenn.edu.

Finally, limiting complaints leaves room for thankfulness to grow. Negative, fearful and stressful feelings are normal and even useful, so this is certainly not a suggestion to ignore them. Rather, when you find yourself dwelling on an unhappy thought or feeling, ask yourself if it’s helpful. Limit venting sessions with coworkers to once a week instead of once a day. When you have the urge to relay the negative aspects of your day to your best friend, try relaying the positive ones instead. Pay a compliment to your spouse rather than a complaint. These little steps go a long way in fostering an attitude of gratitude.

This month’s “healthy bite” invites thankfulness off of the Thanksgiving table to join us throughout the rest of the year. Use December as an opportunity to establish a practice of gratitude that will nourish you until it’s turkey (or Tofurkey) time once again.

Do you have a great tip for or story about being thankful? Please share it with us in the comments!

Living your best life happens one step at a time. In a sea of too much, and often conflicting health information, Healthy Bites provides the simple, specific information and guidance you need to make a small step – or, a “healthy bite” – toward a healthier and happier life. Local wellness expert, board-certified health coach and lifestyle counselor, Mikaela D. Martin, of Guidance for Growing in Souderton, writes the monthly Healthy Bites. For more healthy living news and tips, her website at www.guidanceforgrowing.com.

To support the important message of American Diabetes Month, November’s “healthy bite” focuses on gaining insight into this disease and learning behaviors that will prevent against prediabetes and type-2 diabetes.

Insight into diabetes, from The American Diabetic Association (ADA):
In type 1 diabetes, the body doesn’t produce insulin, a hormone necessary for converting food into the energy we need to live. Only about 5% of people who have diabetes have type 1; far more common than this form of the disease, is type 2. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Before people develop type 2 diabetes, almost all have prediabetes, which is identified by blood glucose levels that are higher than normal but not yet high enough to be diagnosed as diabetes. In some cases, long-term damage to the body, especially the heart and circulatory system, may already be occurring during prediabetes.

Common complications from diabetes include vision loss, high blood pressure, depression, gum disease, nerve damage, stress, stroke and kidney disease. Here are some surprising statistics from the ADA:

• In 2005-2008, 28.5% of people with diabetes aged 40 years or older had diabetic retinopathy, a condition that leads to impaired vision and can cause blindness.
• In 2008, a total of 202,290 people with end-stage kidney disease due to diabetes were living on chronic dialysis or with a kidney transplant in the United States.
• In 2007, diabetes contributed to a total of 231,404 deaths.

While genetics play a role in the development of both types of diabetes, we can influence our risk of developing type 2 diabetes by adjusting our lifestyles. Exercising, eating well and maintaining a healthy weight can delay and even prevent type 2 diabetes.

Behaviors that reduce risk for prediabetes and type 2 diabetes:
The Diabetes Prevention Program (DPP) recently showed in a study that people with prediabetes can prevent the development of type 2 diabetes simply by making changes in their diet and increasing their physical activity levels. For those at risk to develop prediabetes, these same lifestyle recommendations can be applied. According to the American Diabetic Association, “While the DPP also showed that some medications may delay the development of diabetes, diet and exercise worked better. Just 30 minutes a day of moderate physical activity, coupled with a 5-10% reduction in body weight, produced a 58% reduction in diabetes.” These are easy, inexpensive, safe and small steps that will lead to big changes!

• Diet – A diabetes prevention diet is filled with real foods (not food products or fad diets); is rich in fiber and complex carbohydrates; includes beans, nuts and seeds; has lots of whole vegetables and grains; and meets your caloric needs. Foods that interfere with a healthy diet include an excess of fruit juices and fruits; artificial sweeteners; and simple carbohydrates such as white bread, white rice, white pasta, candy, soda and other sweets.
• Physical activity – Adults, aim for 30 minutes most days; children and teens, aim for 60 minutes most days. Any type of activity that gets your heart rate up and your brow a little damp can help you meet this goal. Try walking, an exercise class, cleaning the house, weight lifting or yard work.

Be sure you also know your numbers. Check in with your doctor for a blood glucose test, and take the diabetes risk test at www.diabetes.org.

The prevalence of diabetes and its related healthcare costs is sharply increasing. According to the Centers for Disease Control and Prevention (CDCP), the number of Americans with diabetes has nearly quintupled in the past 30 years – and those numbers continue to rise. Today, every 17 seconds someone is diagnosed with diabetes, and recent projections show that as many as 1 in 3 American adults will have diabetes in 2050. This year, 25.8 million adults and children in the United States have diabetes and another 79 million Americans have prediabetes and are at risk for developing type 2 diabetes. The American Diabetes Association estimates that the total national cost of diagnosed diabetes in the United States is $174 billion. That means the cost of caring for someone with diabetes is $1 out of every $5 in total healthcare costs. Chances are that every person reading this article knows someone who has been diagnosed with prediabetes or diabetes. This month’s “healthy bite” brings community- and self-awareness to a disease that affects us all.

For more information on diabetes and American Diabetes Month, visit the ADA online at www.diabetes.org or call 1-800-DIABETES. You can also sign up for our health and wellness newsletter at http://guidanceforgrowing.com/subscribe/ for healthy living, diet and exercise tips.

Living your best life happens one step at a time. In a sea of too much, and often conflicting health information, Healthy Bites provides the simple, specific information and guidance you need to make a small step – or, a “healthy bite” – toward a healthier and happier life. Local wellness expert, board-certified health coach and lifestyle counselor, Mikaela D. Martin, of Guidance for Growing in Souderton, writes the monthly Healthy Bites. For more healthy living news and tips, her website at www.guidanceforgrowing.com.

How do you define health? Is it being physically fit? Is it eating all your fruits and vegetables? Is it having a secure job? Is it building balanced relationships? Is it honoring your values? Or is it simply the absence of illness?

In truth, it is all of these things – and more! When we think of health, it’s important to consider these seven elements of health: physical, emotional, relational, mental, financial, environmental and fundamental. True wellness is when all of these pieces are present and in balance. Take the quiz below as October’s “healthy bite” and determine how healthy you really are:

Answer yes or no to each question:

Physical
The majority of my meals are unprocessed and do not come in a package.
I am physically active for 30 minutes four times a week or more.
I am free of illness.

Emotional
I don’t hold in my emotions; I cry when I need to cry and laugh when I need to laugh.
I can write or talk about my emotions clearly.
I ask for support when my emotions feel confusing or overwhelming.

Relational
My friends are understanding and supportive of me, and I of them.
I have a good relationship with my parents, siblings and/or children.
I regularly talk to my significant other about our relationship challenges and successes.

Mental
For the most part, I think positively and optimistically.
I have high self-regard and confidence in my abilities.
I have effective management skills for stress and anxiety.

Financial
I have a savings account containing at least three month’s worth of expenses.
I can easily locate documents for my insurance policies, investments, and mortgage or rental.
I enjoy the work I do – not just the paycheck.

Environmental
The inside and outside air I breath is safe.
I have a clean and organized place to work.
I regularly donate items that I no longer use.

Fundamental
I can identify five or more values that are very important to me.
I have a practice or habit that allows me to connect a higher power.
I feel the link between all human beings.

Scoring each element of health: Each yes answer equals one point. Scores of 3 in each area means that element of your health is present and in balance. A score of 2 means that element could use some attention. A score of 0 or 1 means that element is unhealthy and needs work. Optimal wellness occurs when your total score is above 18 and no single area scores below a 2.

Use this month’s healthy bite as an opportunity to strive toward true and balanced health. The quiz above provides a map that can help guide you. Be sure to identify not just the elements of your health that may need some extra care, but also those that are thriving. It’s those areas of strength that will be your tools to help improve the weak area. Have a healthy and happy October!

Are you really great at maintaining wellness in one of these elements of health? Please share it with us in the comments!

Living your best life happens one step at a time. In a sea of too much, and often conflicting health information, Healthy Bites provides the simple, specific information and guidance you need to make one small step – or, a “healthy bite” – toward a healthier and happier life. Local wellness expert, health coach and lifestyle counselor, Mikaela D. Martin, of Guidance for Growing in Souderton, writes the monthly Healthy Bites, and hosts ongoing community conversation about the column’s topics on her website, www.guidanceforgrowing.com.

The recent heat wave left roads buckled, lawns crispy and local residents grateful for the newly re-opened Souderton pool. While we can see the effects of the heat on our surroundings, many of us don’t fully realize the disruptions happening in our own bodies and minds.

Dizziness, headaches and nausea; weakness and exhaustion; cool, moist, pale or flushed skin; and heavy sweating are all physiological signs of heat exhaustion. Psychologically, constant high temperatures can result in aggression; depression and lowered mood; lowered energy, vigor and concentration; and, of course, overall crankiness! Studies have even shown an increase of alcohol and other drug abuse and violence during heat waves.

This month’s “healthy bite” provides several small behavior and diet strategies that will provide a big impact on coping with the persistent heat.

Behavior: In the case of keeping your cool, the best defense is a good offense. Making proactive behavior modifications will prevent you from boiling over.

• Minimize the time you need to be in the heat by prioritizing errands and chores. Do what needs to be done during the cooler morning or evening hours, putting off those that can wait until after the heat breaks. Try to slow down or even relax during the hotter parts of the day.
• Wear loose-fitting, lightweight, light-colored, breathable clothes, and find a hat you love to wear. Constricting clothes and those made from synthetic materials can be agitating to our bodies and interfere with our natural ability to cool down.
• Connect with others by checking in on neighbors, friends and family members who may be having difficulty coping with the heat. Those who are older, have very young children or are dealing with a chronic health condition are especially susceptible to the negative effects of heat.

Diet: Staying hydrated is probably the most obvious way to manage heat, but it’s surprisingly often overlooked.

• For those not on a fluid-restricted diet, be sure to consume a minimum of 64 ounces of hydrating water, herbal tea and pure fruit or vegetable juices. Milk, soda, coffee, black tea and alcohol are all weak hydrators that can actually impede your ability to cool off.
• Increase your intake of fresh fruits and vegetables, which are naturally high in water content. And, lucky for us, this is the perfect time of year to get our hands on fresh, local produce! Try apples, berries, carrots, tomatoes, cucumbers and melons, all of which contain water percentages upward of 85% — a stark contrast to that of meat, which is generally 15%.
• Because high sodium foods dehydrate our bodies, it’s best to limit their intake. Sodium content can be sneaky and surprising; be sure to check labels, especially those on processed food items from bags and boxes.

These simple diet and behavior adjustments offer us a better chance of thriving – not just surviving – the rest of the summer. Fall is still nearly seven weeks away, so until then, make the decision to chill out. Use this month’s “healthy bite” to relax under a fan with a tall glass of iced herbal tea, to make a fresh tomato and cucumber salad for an elderly neighbor, or to trade cotton dresses for power suits. Stay cool and enjoy the summer!

Have a tip for staying cool? Share it with us in the comments!

Living your best life happens one step at a time. In a sea of too much, and often conflicting health information, Healthy Bites provides the simple, specific information and guidance you need to make one small step – or, a “healthy bite” – toward a healthier and happier life. Local wellness expert, health coach and lifestyle counselor, Mikaela D. Martin, of Guidance for Growing in Souderton, writes the monthly Healthy Bites, and hosts ongoing community conversation about the column’s topics on her website, www.guidanceforgrowing.com.

Swiss chard, kale, collard, red-leaf lettuce, arugula, Romaine lettuce, spinach – all kinds of dark, leafy greens are sprouting up in our local farmers’ markets and farms right now. Tightly packed with minerals, micronutrients, vitamins and fiber, these super foods are one of the very best things we can include in our diet. Lucky for us, eating them fresh is the tastiest way to do so! Lettuce (the outer leaves, too, not just the hearts), spinach and arugula are more common darker greens, and are great for salads, sides and condiments. Even more nutritious than these are kale, collards and chard. If you’ve been curious about these veggies, now is a great time to take the plunge and give them a taste. Try one of the quick and easy recipes below as this month’s “healthy bite:”

7-Minute Greens: Perfect for breakfast (add an egg or piece of whole grain toast), or a dinner side dish.
Ingredients
1/4 cup diced onion
1/4 + 1/2 cup water
salt
2 cups kale and/or collards
1/2 cup beans
your favorite vinegar
a few sprinkles of cheese or nutritional yeast (optional)

Method
Add the onion, 1/4 cup of water and pinch of salt to a large skillet and cover. Cook over medium heat while you prepare the greens by removing the middle stem (simply hold the end of the stem in one hand, grab the leaves with the other hand and pull away), and cutting them into ribbons or other bite-sized pieces. Add the greens to the onion along with another pinch of salt and 1/4 cup of water. Mix thoroughly, and then spread evenly over the bottom of the pan. The object is to blanch the greens in the boiling water; add more water, if necessary, so that it covers the bottom of the pan. Return the lid to the pan and cook over medium-high heat for no more than five minutes. Stir in beans and cook until they’re heated through (usually just a minute or two). Place greens in bowl, stir in a splash of vinegar, and add a couple tablespoons of nutritional yeast or sharp cheese.

Greens and Banana Smoothie: A sweet, delicious and nutritious breakfast or snack!
Ingredients
1 banana
2 handfuls of blueberries
5 leafs of kale, collards and/or chard, stems removed
1 -2 cups of water

Method
Put all ingredients except water in a high-speed blender. Add enough water so that ingredients are covered. Blend well, adding water until the smoothie reaches your preferred consistency.

Kale Salad: Customize this recipe for your taste; add apples and walnuts for a sweeter version, or avocado and tomatoes for a savory one.
Ingredients
1 handful kale, shredded
1 tablespoons olive oil
Juice from 1/2 lemon
Pinch of sea salt
Sesame seeds
Optional toppings are endless! Try avocado, shredded carrots, diced tomato, pine nuts, walnuts, sunflower seeds, feta or blue cheese, raisins, apples or citrus fruit.

Method
In large serving bowl, add the kale, lemon juice, oil and salt. Massage until the kale starts to soften and wilt, 2 to 3 minutes. Set aside while you prepare your toppings; the lemon will “cook” the kale, softening the greens. Mix sesame seeds in with kale, then combine with your toppings.

Because greens are so versatile and plentiful, adding them to your daily diet makes this month’s “healthy bite” easy. Simply start by choosing a recipe above, or add a green salad to your dinner. Although kale and collards offer the most nutrition, you may find Swiss chard or spinach an easier place to start. Just pick the least intimidating and agree to enjoy the process – have fun! Have a favorite greens recipe? Share it with us in the comments!