Foods I Thought Were Healthy

For years we have been told that losing weight was as simple as burning more calories than we ate. Under this belief, I would diligently count my calories and stay in a calorie deficit. When the scale stayed the same, I was really confused. 

Now I understand that our food is much more than just a source of calories. Our bodies are not simple scales balancing the calories in and calories out. The source of these calories matters much more than I imagined. 

Complex chemical systems break down the food we eat in different ways. Ingredients really matter. What we eat causes hormonal changes that impact whether we are in storage mode or fat-burning mode. Natural foods will be used by the body in a different way than overly processed foods. This makes a huge difference when you are trying to lose weight.  

Let’s take a walk down memory lane to see the type of foods I would buy thinking they were healthy. Keep in mind that my concern is with entire categories or types of food. I am not trying to single out the particular brand mentioned. 

Food Companies Interests

Food marketers are tricky. They do a fantastic job making foods look and sound healthy to the consumer. Words like gluten-free, low-fat, heart-healthy, and all-natural make us believe the food is good for us. But do these words really indicate healthy options? Not necessarily.   

We must remember that the bottom line is the main concern for companies that make these products. In addition to getting us to buy their products (often through tricky marketing), they will try to keep manufacturing costs as low as possible. 

Some of the ways they keep their cost low is by making the food's shelf life as long as possible. This may include ingredients like preservatives that are not in our best interest.  

It is also well known that companies make their food addictive so we want to keep eating and buying it. To do this they test combinations of sugar, salt, fat, and chemicals that taste good and keep us coming back for more. These corporate motivations are NOT in our best interest! 

My Interests     

I don’t want the cheapest ingredients in my body. I want my food to go bad! This sounds weird, but any food that will last on a shelf forever must be full of chemicals to keep the bacteria away.  

And I certainly don’t want to be addicted to my food. We know that it’s hard to eat just one chip or cookie, but don’t struggle with the same addictive behavior when it comes to broccoli or an apple! 

In no particular order, let's get started with the foods I thought were healthy. (Click on the picture to read the labels. A bigger image will pop up in a new window.)

Boca Burgers & Veggie Burgers

Myth: I use to think red meat was bad for me. Since soy patties have less fat and cholesterol than beef burgers, I thought they were healthier.  

Now: I am not afraid of fat. I know cholesterol in my diet does not play a strong role in determining my body’s cholesterol levels. Now I look at each ingredient. If I wouldn’t want to eat the ingredients plain, then why would I eat them all combined in a food-like product?  

The fact that this ingredient list is about 32 ingredients also concerns me. A good grass-fed burger from a cow that was healthy and getting to walk around and eat its natural diet only has one ingredient. I’d choose that any day!

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What Stories are you Telling Yourself?

For as long as I can remember, my oldest daughter (7) has been scared to go to bed. She tells me she is scared of the dark or scared to be alone even though she sleeps in the same bed with her 4-year-old sister.

Recently, I challenged my girls to try something new. I explained that if they keep telling themself the same story (I'm scared), of course their brain thinks that it's true.

I continued to share that the secret to feeling something different, is to change what you are telling yourself. Even if you don't believe it yet, when you start telling yourself something enough, your brain will start to believe it and your feelings will begin to change. 

What about you? What stories are you telling yourself, and how is that affecting your life? Let’s take a look at it from a child’s point of view and see what we can learn from them.

Changing the Story

I worked with my girls and started practicing positive affirmations. It was a simple concept and very easy to do. I had the girls repeat after me:

• I am safe.
• I am strong.
• I am brave.

Each night when anyone told me they were scared, I reminded them about the affirmations.

Last night, when I gave Harper her good night hug, she whispered in my ear "I am safe, I am okay, I am not scared" and then happily and peacefully went to bed. It was a precious moment that made this mama’s heart glad.

How is this applicable to you?

Let’s take my girl's lead and see if we can change our story. What story do you currently tell yourself over and over again? 

• Maybe it's about your looks (I'm fat. I'm ugly.)
• Maybe it's about your finances (I don't have enough money. I’ll always be struggling.)
• Maybe time is more of the issue (I'm so busy. There isn't enough time.)
• Maybe there is something you want to change in your life, but you are afraid of making the change (I hate my job. My relationship isn't working.)
• Maybe your body is hurting or there is a symptom you are struggling with. (I am broken. Things will never change.)    

I really encourage you to spend some time thinking about this, and then FLIP YOUR SCRIPT. Maybe it's time to try one (or more) of the following stories.

• I have a pretty face. My body is strong. My smile is beautiful. 
• I'm doing what I need to have a better life. There are good things in my future.
• I know how to schedule my day. I have good boundaries.
• I am a valuable employee. Any company would be lucky to have me.
• I am not stuck in this relationship. I have choices.
• My body is strong. I can do the things that will help me heal.

Even if you don't believe the words you are telling yourself when you start, the more you say them, the more your brain will begin to believe them and your reality will start to shift!

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Breathing Properly at Night

Sleep is one of the most fundamental functions we do each day. Without good sleep, you will not only feel terrible, but you will begin to damage your body. You will likely notice a difference in your energy, mood, and ability to function.  

If you consistently wake up from a full night's sleep feeling less than refreshed, you may be dealing with undiagnosed sleep issues. It is always best to be tested by a professional, but in the meantime, there is an easy way to check for a sleep issue in your own home tonight.  

This simple test will help you determine if you breathe from your mouth or nose at night. It costs next to nothing and only takes a few extra seconds before bed. Let’s look at what the experts say about this and how to use this information to train your body to sleep well again! 

Mild Sleep Apnea

According to Dr. Mark Burhenne of ask the dentist, sleep apnea is the “lack of the ability to breathe properly at night to the point where your sleep is interrupted.” While most people are aware of severe sleep apnea, Burhenne explains that mild forms are often left undiagnosed, especially in otherwise healthy individuals.

Oftentimes a dentist is able to see early warning signs of sleep apnea through features in the mouth. These early signs include gum recession, tooth sensitivity, TMJ, dry mouth, morning headaches, chipped teeth, and nighttime clenching or grinding.

All of these signs can be attributed to the inability to consistently breathe through your nose rather than your mouth. When you breathe through your mouth you do not get the same level of oxygen as you would if you breathe through your nose and it will affect the quality of your sleep.

Why Nose Breathing Is Important

Science has found many benefits of nose breathing over mouth breathing. To begin with, when we breathe through our nose the cilia in our nose act as a filter, purifying the particles of air. 

This regulates the humidity and temperature of the air we breathe. As a result, the paranasal sinuses produce nitric oxide which can increase your lung's ability to absorb oxygen by 10-25%. Since nitric oxide has anti-fungal, anti-viral, anti-parasitic, and anti-bacterial properties nose breathing is great for our immune function. 

Breathing through the nose also slows and deepens our breath which allows the lungs more time to absorb oxygen and excretes carbon dioxide from the body. Deeper breaths fill the lower lungs which are rich in parasympathetic nerve receptors which help the body to calm and go into the rest, digest, and healing state of being as well.

Dangers of Mouth Breathing

In general, mouth breathing is not ideal, however, in times of danger it can be very helpful. In these situations, we may need to receive oxygen quickly. This is most easily done through mouth breathing. Mouth breathing also fills the upper lungs and triggers your fight or flight state. 

While this type of breathing is valuable during intense situations, it causes problems if done habitually. Problems associated with nose breathing include sleep troubles, developmental changes, mouth problems, changes in personality, cognitive issues, and lower immune function. For more information check out this blog post.

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Getting Outside in the Nice Weather

As the weather gets warmer, make sure you embrace the beautiful days by getting outside! Being outside is good for both your physical and mental well-being. This is true for both children and adults.

Sunshine and nature tend to boost your mood and many people naturally become more physically active when they are getting outside on a regular basis. 

Take advantage of the nice weather and make it a point to incorporate physical activity into your daily life in a fun way. With so many amazing places to explore physical activity doesn’t need to be repetitive, boring, or expensive.

Let’s look at some ways to enjoy this weather in an active way you love!

Incorporate Physical Activity into Your Everyday Life

If you live a busy life and struggle to find time to be active, try to get outside for even a short time each day. This may automatically add some movement to your day.

• Establish the habit of taking an after-dinner walk
• Choose a parking spot far away from the building.
• Walk or bike places when running errands, getting together with friends, etc.
• Carry your child or give them a piggyback ride to the car, the lunch table, or at bedtime.
• Talk and walk when getting together with a friend, having a meeting with a coworker, or when taking phone calls.

Make It Fun

Movement doesn’t have to be hard. Finding movement that you really enjoy will help you to move more consistently. If you find something that is fun, you will do it more often.

Movement should never turn into something you dread. You should feel energized after physical activity! Think through the following concepts to find movement that will be life-giving to you.

First, think about your personality and current needs.

• Do you need some time alone?
• Would you prefer some company?
• Do you need to start small?
• Are you ready for something more intense?

Now, pick a couple of activities to start with.

• Go to the park and play with your kids
• Take a walk with (or without) a coworker on your lunch break
• Ride a bike
• Do a yoga video
• Swim some laps (or enjoy water slides)
• Jump rope or jump on a trampoline
• Play hopscotch
• Have a water balloon fight
• Take a dance class
• Try rock climbing
• Play tennis
• Explore your city (or a city near you) on foot

Plan Bigger Excursions for Days Off

There are so many fun places to explore that will get you outside in nature and keep you active. While many of these places could be enjoyed in a brief visit, taking some extra time will enhance your experience.

• Blackwell in Warrenville
• Herrick Lake in Warrenville
• Lincoln Marsh (& the Prairie Patch Play Area) in Wheaton
• The Illinois Prairie Path
• Danada Forest Preserve (with the Danada Equestrian Center)

Don’t be afraid to try something new! You might surprise yourself by finding a new passion - canoeing, archery, hiking, biking, etc.!

I hope you have a wonderful, active, healthy spring and summer! As always, let me know if there is any way that I can assist you in making this a great summer.

Dr. Jamie