Hello, my name is Karen and I’m an introvert. I’ve been myself for seven days.

So . . . what happened seven days ago? I started reading this awesome book. It has helped me to better understand, accept and appreciate myself as well as the extroverts in my life.

I am about 95 percent introverted, according to a quiz in the book (reprinted in NPR’s article). My husband is also an introvert. My daughter is an ambivert, a nearly equal blend of introversion and extroversion.

As an introvert, I’m not as alone as I thought. In our extrovert-loving society, 1/3-1/2 of Americans are introverts.

From Quiet, I’ve learned why I abhor large parties, public speaking, business meetings, networking and group activities/assignments. I used to believe these quirks were an indication that I didn’t have what it takes (to navigate the world properly; to succeed; to be normal). Quiet made me realize that being an introvert is not a character flaw and I do, in fact, have what it takes—I just have a different, but not inferior, style of being and doing.

My strengths are expressed as quiet resolve, contemplation, empathy, kindness and humility.

And although it’s in my genes to prefer calm and quiet, according to Cain, if I’m passionate about something, in the name of the cause, I can overcome my discomfort and dislike of being in the fray. So if I care enough about the topic at hand, it’s possible for me to lead a committee, work a room, or do public speaking. However, there’s a cost to being out of my comfort zone: it’s a major energy drain, and too much of it can negatively affect my health.

So, to everyone reading this—introverts, ambiverts and extroverts—I highly recommend Quiet. The book explains how introverts can thrive in a society that caters to extroverts; and how introverts and extroverts can better understand, interact, raise, teach, work with and lead others of different character/personality persuasions.

And what more do we need in this world but a better understanding, acceptance and appreciation of ourselves and others?

More:

Susan Cain talks about introverts and extroverts, TED TV

Quiet, Please: Unleashing the Power of Introverts, NPR

Book review of Quiet, Good Reads

A wellness coach guides and supports individuals as they create the life that they want to live—a life according to their personal vision of wellness. That vision might include one or more aspects of wellness: the physical, emotional, mental, spiritual, social or environmental aspects.

Perhaps you’re overwhelmed with a busy life and want to find ways to cope. Perhaps you’re feeling worn out and wish you had more energy. Perhaps you want to prepare nourishing meals but don’t have time. Perhaps you’re feeling out of control with eating but want to eat well and enjoy food. Perhaps you wish you were more physically active but don’t like to, want to, or have time to exercise.

A wellness coach helps you clarify what you really want—what is most important to you and why (your wellness vision)—and helps you discover how you can make that happen in your life.

It’s about learning to be true to yourself, and it’s about learning to be kind to yourself—whatever that means to you and in whatever way you wish.

I see wellness as a state of being—being your best self. Life is the journey of learning to be your best self, and a wellness coach can guide and support you on that journey.

In terms of wellness, what is right for you and what works best? Only you know. But sometimes a sounding board–in the form of someone who wants the best for you–is very helpful during your journey of discovery.

The coaching process:
Although the process of coaching can vary widely, sessions are often conducted by phone. A common coaching package is a three-month plan that includes 3-4 coaching calls per week. The first call is usually 60-90 minutes and follow-up calls are usually 30-45 minutes each.

What wellness coaching is not:
Wellness coaching is not counseling or therapy. A wellness coach should have reputable credentials in at least one area of expertise such as nutrition/dietetics, health, fitness, or psychology. However, rather than acting as the expert, wellness coaches should focus on the process of coaching which centers on the client as the expert of his or her own life. If issues arise that are outside the coach’s scope of practice, clients should be referred to the appropriate professional.

A word of caution:
Anyone can call themselves a coach of any type, including a wellness coach. That’s why it’s important to check into a coach’s education, training, and credentials. Several reputable coach training organizations exist such as the International Coach Federation, Coach U and Wellcoaches. I’m familiar with Wellcoaches because it’s the organization through which I’ve been trained and certified. Wellcoaches is a coach training and support organization in strategic partnership with the American College of Sports Medicine that trains and certifies health and wellness professionals to be wellness coaches.

Where to find a wellness coach:
To find a coach that’s the right “fit” for you in terms of personality and coaching style, it’s a good idea to visit coach’s websites and interview several by phone.

For more:

What is Wellness Coaching? Wellcoaches

Find a Wellness Coach, Wellcoaches

My Wellness Coaching Website: At Ease with Eating, LLC

According to the Alliance for Food and Farming:
• 60% of consumers are very concerned about pesticide residues on fruits and vegetables
• 17% have stopped purchasing particular produce or are purchasing less because of these concerns

However, the Alliance for Food and Farming (AFF)* points to reputable research indicating that avoiding certain produce due to concerns about pesticides is unnecessary and may, in fact, be detrimental to health. That’s because a decrease in fruit and vegetable consumption may increase risk of chronic diseases.

The AFF takes issue with the Environmental Working Group’s “Dirty Dozen”, a list of conventionally-grown fruits and vegetables “to avoid” due to high pesticide levels. The existence of information counter to the “Dirty Dozen” is probably news to many readers–as it is to many nutrition professionals. The “Dirty Dozen” list is the consumer guide that’s received media attention and has always been touted as a reliable resource, perpetuated by numerous outlets such as PBS, the Huffington Post and Dr. Andrew Weil’s website.

The fact that the “Dirty Dozen” list is not the last word is starting to get the attention it deserves.

At the Michigan Dietetic Association’s 2012 annual conference on Friday, Marilyn Dolan, the executive director of the AFF and Dr. Carl Keen** explained that mounting research indicates the “Dirty Dozen” list is not valid. An expert review of the “Dirty Dozen” list commissioned by AFF found that the list is not based in sound science. Rather, it is inaccurate and misleading because it’s based on exposure to pesticides, not toxicity.

The AFF says that just because pesticides are present (the presence is what the “Dirty Dozen” list focuses on), it doesn’t necessarily equate to an increased health risk; therefore, the “Dirty Dozen” list should not be used as a guide to purchasing fruits and vegetables.

Pesticides are present on the surface of many fruits and vegetables, but in miniscule amounts. According to AFF, there is no scientific consensus that small amounts of pesticides are harmful. And scientists agree that the benefits of eating fruits and vegetables far outweigh any small amounts of pesticide people, including children, may ingest.

The science about pesticide levels, produce consumption, and health is presented on the Alliance for Food and Farming’s website, Safe Fruits and Veggies.

Bottom line: Eat plenty of fruits and veggies, be it conventional and/or organic. And don’t fall for the line that, in terms of particular produce, it’s organic or nothing.

—–

*The Alliance of Food and Farming is a non-profit organization funded by conventional and organic farmers.

**Carl Keen, PhD, is the Mars Chair in Developmental Nutrition, Professor of Nutrition & Internal Medicine, and a Nutritionist in the Agricultural Experiment Station at the University of California at Davis.

The same is true of sweeteners in our food and beverages. According to recent consumer research, many Americans want sweeteners that taste great, are natural and have zero calories.

That’s where things get sticky.  A few sweeteners fit the bill, but these sweeteners aren’t right for the formulations of all food and beverages.

Another sticky issue: Even if a product contains a sweetener that is natural, it may sound artificial.

It’s all in the name. The names of some naturally-derived sweeteners sound “chemically” and may be seen as suspect. For example, the following calorie-free sweeteners may sound like artificial chemicals, but they’re actually naturally-derived:
• Erythritol
• Maltitol
• Sorbitol
• Mannitol
• Xylitol

Other calorie-free, naturally-derived sweeteners:
• Stevia-derived (Truvia)
• Monk fruit juice extract (Purefruit)

The consumer research also reiterates that many people perceive artificial sweeteners to have negative health effects. The fact is, all alternative sweeteners must be extensively tested and found to be safe for human consumption, including for children and pregnant women, before being approved for use in the U.S. by the Food and Drug Administration.

Artificial sweeteners (calorie-free):
• Acesulfame potassium (Sunette, Sweet & Safe, Sweet One)
• Aspartame (NutraSweet, Equal, Sugar Twin)
• Saccharin (Sweet & Low, Sweet Twin, Necta Sweet)
• Sucralose (Splenda)

If you’re wondering how to keep all the sweeteners straight—so am I! It would be very helpful if processors/manufacturers printed a short explanation of the sweetener that’s in the product on the product label.

In all the details; however, let’s not forget the big picture: nutrition. The most important consideration in terms of a healthful diet is to enjoy a variety of nutrient-rich foods. It’s also important to limit added sugars (Clarification: The sugars naturally found in food and beverages—such as fructose in fruit, and lactose in milk products—are not added sugars.) I recently wrote an article for Healthy & Fit magazine about how to cut back on added sugars, which I’ll be sure to share here as soon as it’s published.

We can’t always get what we want (natural and no-calorie), so let’s focus on the nutrients we need.

For more information about sweeteners, Check out these reputable sources:

Artificial Sweeteners: Understanding These and Other Sugar Substitutes, Mayo Clinic

Sugar Substitutes, American Academy of Family Physicians

Sweeteners and Sugar Substitutes, American Academy of Pediatrics

Facts About Low-Calorie Sweeteners, International Food Information Council Foundation

Low-Calorie Sweeteners and You, International Food Information Council Foundation

Low-Calorie Sweeteners and Health, International Food Information Council Foundation

I’m familiar with the topic as I’ve written before about eating disorders in boys and men. However, a few facts startled me, and so I thought others may find them eye-opening as well.

Why are these facts important? The earlier eating disorders are diagnosed and treated, the better. According to the American Dietetic Association’s position paper on eating disorders, “Eating disorders require early diagnosis and immediate and effective treatment. Current research shows that the sooner eating disorder behaviors are stopped and nutrition and physical activity restored the better the prognosis and the better a person responds to psychotherapy.”

Startling Facts:

• In the U.S., eating disorders are more common than Alzheimer’s disease (10 million compared to 4 million people are affected).

• Binge eating disorder is the most common eating disorder in the U.S.

• Barbie isn’t the only children’s toy sporting unrealistic proportions. Over the years, the muscles of GI Joe and Star Wars action figures have become larger and more sculpted. If GI Joe Extreme was six feet tall, he would have larger biceps than any body builder in history.

• Research indicates that athletes who had coaches who were more focused on performance demonstrated increased anxiety around body image, increased desire to lose weight, and fear of being fat.

• 3%-12% of male high school seniors have used anabolic steroids.

• Abuse of anabolic-androgenic steroids increases LDL levels and decreases HDL levels, increasing risk of heart disease. It also damages the heart muscle, which persists after anabolic steroid abuse ends.

• Anorexia Nervosa has the highest premature mortality rate of any psychiatric disorder.

Why does this apply to you? Everyone—especially parents, educators, coaches, athletic trainers and health professionals—should know the basics about eating disorders in order to have compassion, recognize signs and symptoms and take appropriate actions to help.

Eating disorders were once thought to be a matter of personal choice or a result of family dysfunction. The current understanding is that eating disorders are a result of a complex interaction between genetics, neurobiology, personality characteristics and environment.

Extreme thinness is just one possible sign of one specific type of eating disorder. There are many signs and symptoms; sometimes there are no obvious signs and symptoms. Both men and women with an eating disorder may be thin, normal weight, overweight, and/or very muscular.

The National Eating Disorders website houses toolkits to help. Please take a look; you may help save a life.

For more:

What to say to a friend

National Eating Disorders Association

National Association for Men with Eating Disorders

Binge Eating Disorder Association

Eye-opening books:

Life without Ed: How One Woman Declared Independence from Her Eating Disorder and How You Can Too by Jenni Schaefer

Brave Girl Eating: A Family’s Struggle with Anorexia by Harriet Brown

Just Tell Her to Stop: Family Stories of Eating Disorders by Becky Henry

In return, it’s important to treat trees right.

One particular practice–using mulch correctly– “could save the lives of millions of trees,” says garden designer Florence Boogaerts in the May 2012 issue of Real Simple magazine.

Just in time for spring planting, here are Boogaerts’ top tips for tree health—which translate to environmental and human health.

• The most common mistake people make when landscaping with trees is creating “volcanoes” of mulch around the bases of trees, says Boogaerts. These mini mountains of mulch make it easier for insects to burrow into the bark and kill trees. Instead, don’t allow mulch to touch trees: leave a two-inch mulch-free zone around the trees’ base.
• Plant trees at the proper depth. When trees are planted too deeply, the roots aren’t able to access water and nutrients. Follow the planting instructions from the nursery (or use the guide below). “You want to be able to see the flare of the tree at the base of the trunk,” says Boogaerts.

Here’s a helpful step-by-step guide—complete with a diagram and photos—for how to plant a tree. I was surprised to learn that, although the hole doesn’t need to be very deep, it needs to be quite wide: 2-3 times wider than the root ball.

Happy planting!

It’s all about reducing out-of-control inflammation in the body which research suggests may be a risk factor for the development of many chronic diseases and conditions such as heart disease and some types of cancer.

According to Evelyn Tribole, MS, RD, and author of The Ultimate Omega-3 Diet, one of the most effective ways to control inflammation in the body is by tipping the balance toward more omega-3 fats (which block inflammation) and fewer omega-6 fats (which promote inflammation) in body tissues. Tribole says this can be accomplished by getting more omega-3 fats and fewer omega-6 fats in the diet (see food sources of each, below).

To get adequate omega-3 fats, the American Heart Association and the Dietary Guidelines Advisory Committee recommend at least two fish/seafood meals per week. One of the richest sources of omega-3s is salmon—which I love—but I was concerned about seafood sustainability issues and also the mercury content of certain fish.

Information in the April 2012 issue of Eating Well magazine put my concerns in perspective.

According to the article, “Swimming Upstream,” the population of wild Alaskan salmon has recently boomed due to Alaska’s seafood sustainable management practices. (Monterey Bay’s 2012 Seafood Watch recommends choosing wild salmon over farmed.)

And according to nutrition editor Brierly Wright, MS, RD, research shows eating ocean fish that contain more selenium than mercury protects against mercury toxicity. Certain ocean fish such as halibut and salmon, and shellfish such as lobster and crab, are rich in selenium. This finding supports previous research concluding that the benefits of eating seafood outweigh any risks of mercury exposure. However, it’s still recommended that people, especially children and women who are pregnant or nursing, avoid seafood high in mercury such as shark, swordfish, king mackerel and tilefish.

Bottom line: Eat more fish, following recommendations from the Seafood Watch.

“Scientific truth may be put quite briefly; eat moderately, having an ordinary mixed diet, and don’t worry.” – Sir Robert Hutchison, Newcastle Medical Journal (1932)

How do you balance the omega-6 and omega-3 fats in your body? By eating fewer food sources of omega-6 fats and more food sources of each type of omega-3 fats: EPA, DHA and ALA, says Tribole.

• Eat more fish (at least two fish meals per week)

• Take a fish oil supplement with a combined DHA and EPA dose of 650 mg (especially if you don’t eat fish)

• Choose a mix of olive and canola oils for cooking

• Follow a Mediterranean-style diet

Foods high in omega-6 fats: cottonseed, sunflower, safflower, soybean and corn oils and any foods containing these oils such as margarine, mayonnaise and salad dressings

Foods high in omega-3 fats:

• EPA & DHA: fatty fish from cold waters such as salmon, herring, anchovies, sardines, mackerel, Atlantic bluefish, light tuna, most shellfish, and fish oil or algae supplements containing both DHA and EPA

• ALA: leafy greens, whole grains, walnuts, seaweed, beans and legumes, chia seeds, flaxseed, hemp, canola oil, omega-3 enriched products

So begins an enlightening—and slightly frightening—article in the April 2012 issue of Scientific American, “Food Poisoning’s Hidden Legacy.”

Because of recent, highly publicized cases of foodborne illness from beef, cantaloupe, soft Mexican-style cheese, raw milk, and restaurants, many of us are more aware of the seriousness of the issue.

Did you know:

• Foodborne illnesses occur three times more often from food prepared in private homes compared to commercially-prepared food.
• According to the Centers for Disease Control, every year in the U.S. foodborne illnesses cause an estimated 47.8 million illnesses, 127,839 hospitalizations, and 3,037 deaths.

But that’s not all. According to research noted in the Scientific American article, there may be long-term health consequences of even minor bouts of food poisoning. People who experience food poisoning may later be at increased risk for:

• High blood pressure
• Heart attack
• Stroke
• Congestive heart failure
• Kidney impairment
• Arthritis
• Ulcerative colitis/Crohn’s disease
• Diabetes
• Guillian-Barre syndrome

So, everyone needs to be more careful about taking the necessary precautions to help prevent foodborne illness. Visit the sites listed below to brush up on your safe food handling skills.

Food Safety.gov

Fight Bac!

Food Safety, USDA

The Importance of Purchasing Pasteurized Products, FDA

According to research, if we did, we could significantly improve our performance, our health and our lives.

It has to do with the inseparable connection between the mind and the body. Physical health influences thoughts, feelings and behaviors. Thoughts, feelings and behaviors influence physical health.

A few weeks ago, I attended a 1 ½-hour long “Guided Imagery and Affirmations for Healing” class taught by Mike Limauro at Creative Wellness in East Lansing, Michigan. My goal was to expand my meditation practice (guided imagery is a form of meditation). In particular, since it’s often very difficult for me to focus during meditation, I hoped that these new techniques would help.

They have helped. Plus, I learned much more.

Here are several highlights from the class:

• Studies show that 60-90 percent of all physician visits are for stress-related complaints. Research shows that mind-body medicine can help reduce the stress that can cause or worsen conditions such as heart disease, infertility, gastrointestinal disorders, chronic pain and more.
• Mind-body medicine teaches people how to take charge of their lives and use their own healing power to reduce stress and other negative behaviors and thoughts. Relaxation—whether it be through meditation (including guided imagery), yoga, walking, swimming, an engrossing hobby such as knitting, or other means—reduces stress. Doing things on a regular basis that promote relaxation can counter the effects of stress and help manage many chronic conditions and diseases.
• The two essential steps to induce relaxation are: 1) Repetition of a word, phrase, prayer, sound or muscular activity, and 2) Passively disregarding everyday thoughts that inevitably come to mind and returning to the repetitive act.
• Research suggests that when we have a sense of control over our lives, we feel better and do better. Techniques like guided imagery offer a sense of control.
• Our physical world is shaped by our thoughts and feelings. The quality of your “self talk” determines the quality of your life. Affirmations help “reprogram” the mind to let go of negative thoughts and focus on healing thoughts.

How to get started:

• Attend: A class on meditation, guided imagery and/or affirmations
• Read: The Relaxation Response by Herbert Benson, MD
• Listen to: A Meditation for Relaxation & Wellness by Belleruth Naparstek (CD)

“What are you worried about today? Why? Rather than worry about it, would it not be a better use of your mental time to visualize a positive outcome? Use your mind in this way today and you will have tapped one of the most extraordinary tools God has placed in your hand for the creation of your tomorrows.” -Neale Donald Walsch

If you’ve resisted trying yoga thus far, you may want to reconsider and roll out a sticky mat – the only piece of equipment that’s required.

More and more research suggests that practicing yoga on a regular basis has mental and physical health benefits. To date, studies suggest that yoga may help:

• Improve flexibility, strength and posture which may relieve symptoms of back pain and arthritis
• Manage weight and decrease stress, blood pressure, cholesterol, and triglycerides thereby reducing risk of chronic diseases such as heart disease.

Recent research may add this to the mix: Better management of blood sugar for those with diabetes.

• A research review published in the journal, Family & Community Health (2008), found that practicing yoga regularly resulted in short-term improvements in fasting blood sugar and cholesterol levels.
• Results from a study published in the journal, Metabolic Syndrome and Related Disorders (2009), showed that 40 days of yoga practice improved wellbeing and decreased BMI (body mass index) and anxiety in subjects with type 2 diabetes.

Before you envision people in pretzel-like poses and think “I could never do that,” know that there are many different yoga class formats, from easy to advanced—and be assured that there is a format to fit anyone’s level of fitness and flexibility.

I’m not particularly flexible and what I want from yoga is relaxation, so I’m partial to a form of yoga often called “easy”, “beginners”, or “restorative” yoga. If you’re just starting out, look for classes for beginners. For class details, contact the facility or the instructor. If you have a medical condition, be sure that the class is led by a certified yoga instructor who has special yoga training in that area.

And, always start out slow and practice yoga safely. Check with your doctor before beginning any new physical activity.

This article in the January 2012 issue of Today’s Dietitian provides more information about how yoga may benefit individuals with diabetes and includes tips for choosing the right yoga class as well precautions for participation.