The Sugar Lowdown

I think sugar gets a bad rap. Many health conscious folks today view sugar as the devil and avoid it like the plague. But I have come to find that there are some huge misconceptions about sugar out there, and I’d really like to dive in and differentiate between good sugars, bad sugars, and how much sugar is okay to consume! Because let’s admit it, we all like to have a sweet treat every now and then (i.e. everyday?)!

First of all, let’s cover some of the nitty gritty details here. Monosaccharides are the simplest form of carbohydrates, which is what you usually find in refined flours, prepackaged baked goods, breads and etc, Disaccharides are a slightly larger molecule, but still fairly simple. They exist in candy, table sugar, syrups, agave, maple syrup and the like. Simple carbohydrates are very easily absorbed into the bloodstream, and increase your blood sugar levels higher and more quickly. This is why many people trying to manage their diabetes avoid sugary desserts and treats. When simple carbohydrates are absorbed quickly, this spikes and drops your blood sugar very quickly.

Polysaccharides, on the other hand, are considered complex carbohydrates. These are mainly starches and fibers (technically they are many, many simple sugars stranded together). They have a longer absorption process and delay the rise and fall of blood glucose levels. While sugars do not exist as complex carbohydrates, it’s important to discuss how we can make both work together, to help slow the absorption of sugar!

I think the problem we face with sugar is that many times we pack sugars together in a baked good, with simple carbohydrate flours, such as a refined white flour. Simple carbs on top of simple carbs is a disaster for your blood glucose levels! And honestly, I think this is why sugar gets such a bad reputation. Not to mention, sugary-packed foods are typically full of fat, thus high in calories. That doesn’t help! In this country, we tend to eat loads of simple carbs from sugar and then never off set it, by then consuming more simple carbohydrates from refined flours and grains. Again, this leads to overly spiked blood sugar levels, and is more apt to lead to weight gain, obesity, diabetes and heart disease. This is why, I think, many people think sugar is so bad for us. While this is true to an extent, I think we need to pull ourselves out of that limited mindset and look at sugar from a different perspective. It won’t give us the liberty to eat as much sugar as we want, but maybe we can start to enjoy sugar in moderation, not get so freaked out about limiting sugar (if you’re the type that tries to cut it out completely) and still lead a completely healthy lifestyle all at the same time!

You see, when we consume simple carbohydrates mixed with complex carbs, the absorption is much, much slower. Because fiber exists in complex carbs, and fiber is indigestible, it slows the absorption of glucose in the bloodstream. Thus, when we consume simple carbohydrates in combination with complex carbohydrates, we will not receive the same effect. In addition, fructose (which is the type of sugar naturally found in fruits) is a simple carbohydrate, yet has a slower absorption process than that of glucose and galactose (the other 2 monosaccharides). Without getting too technical, this means that when we consume sugar in the form of fructose, combined with other complex carbohydrates, we really have nothing to worry about!

This is why I try to create sweet treats and desserts sweetened with fruit, natural sugars and baked with whole grains. This way I can still get a nice treat, but not get the drastic effects of a spiked, out of control blood sugar.

Let me end this post by again saying that this doesn’t allow us to eat as much sugar as we want, as long as we consume complex carbs at the same time. The suggestion is to not consume more than 25% of you calories from sugar. This equates to about 125g of sugar a day (for both natural occurring and added sugars) for a 2,000 calorie diet.

I hope this makes sense! I don’t have time to map out all of these thoughts and put them in a nice, succinct, fabulously flowing post! I’m studying for a big nutrition exam today, but I wanted to throw this out there because I think it’s important to know! Sugar in and of itself is not the enemy and it won’t kill you. It just depends on which kinds and how you consume them. Man, I wish I had more time to really get into details and talk more about this, but it’s a start!

Hope you have a great weekend!!

Life Caught Up To Me

I had the best of intentions to keep up on my posting. Then finals hit. I figured once Spring break came around, I would have more time to post. But then my grandpa unexpectedly passed away, and I spent my entire Spring break helping my parents clean his apartment and plan his funeral, in addition to spending time with family visiting from out of state. It was a great week, as we were able to honor and celebrate my grandpa, and I’m glad I was on Spring Break when it all happened. However, the day after my grandpa’s funeral, I went back to school, hit the ground running and haven’t stopped since!

I have plenty of things I would like to write about, including some thoughts on food, a review of protein powders, and a few simple and yummy recipes. Hopefully I can get to them soon! This quarter is not quite as hectic academically, but I have a lot of volunteer work going on! It sure keeps me busy.

I hope everyone is enjoying the sun. Sorry for such a lame post, but I wanted to at least just get something out there, in hopes that it would get me back on track! Have a great rest of your weekend!

Sometimes….

Sometimes, even when it looks like this outside….

You still lace up and go for a run.

Because after 2.5 months off, running in the rain is better than not running at all.

Sometimes, all it takes to make me smile….

is a salad filled “the good stuff”. No skimping allowed.

Sometimes, I like to write things in my planner, just so I can cross them off. 

Finals have commenced.

And sometimes, to keep walking away from your past insecurities…

You must encourage others to start walking away from theirs too…

Control vs. Trust

There are a few common threads among the slew of Dietetic students across the globe: We all love nutrition. We have a desire to help others. We all care about our bodies and aspire to be as healthy as we can. Among those similarities, we all have differences, too. We all have developed a passion for nutrition in different ways, and by different experiences. We have different interests and aspirations in the way and form we desire to help people. Also, some of us have a different approach to nutrition, a different perspective on our bodies and thus a different definition of what health truly is.

Overnight Oats

If you’re a veteran to the blog world you’ve heard a thing or two about Overnight Oats. Or ya know, maybe a million or 2 things, as it seems everyone and their mom has blogged about Overnight Oats at least a few times in their blogging existence! But I know most of my Facebook friends, who really are the only people who read this silly little thing, do not read Food/Healthy Living Blogs. I made a quick reference to Overnight Oats in a post of mine a few weeks ago, but  I figured I would give a quick tutorial here on the blog, for those who are skeptical and are visual learners.

I think I first learned about Overnight Oats from Angela over at Oh She Glows. She used to make VOO (Vegan Overnight Oats) all the time, and her photos made it look absolutely irresistible! At that time in my life I paid no attention to breakfast and would many, many days either eat nothing until noon, or eat something very measly and lacking in proper nutrients (i.e. coffee with soymilk. lol). Upon reading her blog and realizing that breakfast didn’t have to be a chore, but that it could be fun, I decided to give it a whirl. I can honestly say I have never turned back. I’ve eaten breakfast every day since then. That was over a year ago!

Source

Overnight Oats Adapted from Angela’s Recipe

1/3-1/2 cup oats

1/4 cup plain (or vanilla greek yogurt)

1T Chia Seeds

1T Protein Powder

1T Cocoa Powder

1/2 cup almond milk

1/4-1/2 cup water

Squirt of Agave (if using plain yogurt)

1/2 chopped banana

a few strawberries

handful of blueberries

1) For easy grab and go, I have been making my OO in a mason jar because it’s easy to eat on the run. So first I start out and add everything to the jar except for the milk, water and fruit. When using the mason jar, I only use 1/3 cup oats, because that’s all that will fit! (Actually, I used rolled Triticale because apparently I’m slightly allergic to oat!)

2) Next add the almond milk and water. When making this in the jar, I can usually only add a total of about 3/4 cup because that’s all there is room for! Ideally, the texture is best with 1 cup (otherwise it does tend to get really thick because of the yogurt!) Stir and combine!

3) Add 1/2 sliced banana, a few sliced strawberries and a handfull of blueberries and stir again.

4) Stick it in the fridge and let it sit overnight! The chia seeds will soak up the liquid, and it will become a thick batch of cold, sweet, chocolatey oatmeal!

Tomorrow morning, these oats will be so thick that I could tip the jar over with the lid off, and nothing will come out! I actually prefer OO with a tad more liquid, so they’re not quite so thick, but I work with what I’ve got! The convenience of a jar is more important than a slight difference in texture!

Also:

*For this batch I made Chocolate Overnight Oats, but you could easily omit the cocoa powder and replace it with cinnamon, peanut butter, or just leave it plain. Pumpkin and cinnamon is a good combo too And don’t stay confined to these fruits either. I’ve made versions with everything from oranges, nectarines, grapes, grapefruit, kiwi, and etc. Have fun with it!

**Chia seeds can be found at most grocery stores in the natural food section (Bob’s Red Mill sells them) as well as online.

I hope you guys try this. It’s a great way to start your day and will leave you feeling satisfied for hours.

Subliminal Messages In The “Health” World

Let me preface this post with saying that I absolutely love healthifying recipes! If I can take a delicious recipe, change a few ingredients and add in healthier options, and still create a delicious product, why the heck not!? There’s no question that manipulating a recipe to make it healthier is beneficial. Everyone knows that. I think where the real question lies is in the the purpose of doing so. Why do people make cookies with whole wheat flour and without the butter? Why do people use reduced fat cheese, yogurt or milk, instead of the full fat variety? Why would I blend frozen bananas instead of eating real ice cream? “Just enjoy the real stuff!” some might say.

I know that everyone has their own motivation. My intentions for eating healthier (for me that means less processed foods, more natural, whole foods,less meat, etc) because I know it’s good for my body and I feel 100x more satisfied eating the way I do–plus, it’s freaking delicious! I don’t assume everyone is the same. In fact, everyone has their own, unique reasons–some people are trying to lose weight, others just trying to eat more healthy in general. Then there are people who just have a pallet for healthy foods, because that’s how they grew up eating, or what they’ve adapted to. But others….others eat “healthy” because they have been trained to fear and feel guilt over certain foods. In fact, I might argue that many of us subconsciously associate guilt, bad feelings and negative connotations with certain foods.

You can disagree with me all you want, but I believe there are messages in our society and culture that produce bad relationships with food. Whether these messages are portrayed purposefully or with different intentions, I’m not sure. But either way, they can alter the way one relates to and thinks of food. Here are a few examples.

“Guilt Free Desserts”

Now, don’t take this the wrong way; I know we have a few local businesses that are built around this “guilt free” sweet treat frame, and in no way am I trying to bash them. Honestly, I can truly tell you that these bakeries make some delicious treats! Not to mention, they cater to a community of people with allergies, who normally might not be able to eat baked goods. For that, they get an A+. The only part that erks me a little is the name of one bakery specifically. I won’t expose them explicitly, but the word “Guilt” is involved–and I don’t like it.

Now, I don’t know if they are alluding to the idea that a person with an intolerance may feel guilty for indulging in an allergy laden baked good, and thus their allergy-free products will help them avoid the scenario? That’s a stretch, but ya never know. (Trying to give them the benefit of the doubt here.) As you know, typical bakeries are known for being infested with carb-loaded, sugar laden, fatty, baked goods. That being the case, the association I pull from the name of the bakery is that you can eat their baked goods without feeling guilt, because they are made with more wholesome ingredients. Logical, right? Again, I’m not bashing the bakery, because I really do love their goodies! All I’m saying is that I am not a fan of the association the name of this bakery makes with the food someone might consume. Like I’ve said, the mere name of the bakery assumes a negative connotation–as if I shouldn’t be able to eat a typical bakery item without feeling guilt. That’s disordered.

“Squash Your Cravings!”

**Note the “Stop Cravings” in the bottom left corner

Let’s get real here, people! If our cravings were to stop altogether, we would be dead. That’s just the simple truth. To make such a proclamation as “Stop Cravings” insists that it is possible to no longer have cravings. Maybe they meant “tame your cravings”. There’s a big difference! I’ve definitely had to tame cravings before. After the holidays, my body got used to the nice little daily treats, desserts, chocolate and an all around laxed way of eating. I eventually had to tame all my cravings for sugar, because it was getting out of hand! But to say that we can stop cravings is false. Not to mention when we put emphasis on the idea of stopping cravings, this automatically deems cravings as being negative. This then insists that having a craving is inherently evil, unnatural and is a problem that must be fixed. Sorry to break it to you, but many times cravings can just be what you’re body is asking for. A fellow blogger, Tina, whom I love to pieces, recently wrote a post on the fine line between when to indulge in your cravings and when to say no. She does a much better job expounding on the topic than I can!

“Get a Flat Belly!”

**Dear beloved Lauren Graham, I’m sorry to associate you with this negative review! Love, your biggest fan.

To resolve that anyone can “Get a Flat Belly” and “Lose and Inch Today” is absurd. Usually these allegations are backed up by nutrition claims that say if you eat certain foods, you can obtain a flat stomach. Bologna. (No, bologna is not one of them!). Can I say…even when I was a size 0, and weighed about 20lbs less than I do now, I DID NOT HAVE A PERFECTLY FLAT STOMACH. Nor was I even close to showing my ab muscles. Come on! Everyone is shaped SO differently! Some people are naturally thin and muscular and could eat pizza and french fries 24/7, and still have a 6 pack. Others naturally have a bit more body fat, some especially around the mid section. If you are prone to carry more weight in your mid section, chances are, you will have to work 10x harder to achieve the “flat stomach” look. Most likely you will have to restrict your food intake to unhealthy measures and exercise like a mad person. No thanks. It’s stilly to think that anyone can just do something as simple as eat certain foods and voila! Flat tummy. There’s no way that everyone, at a healthy body weight, and with a healthy body fat percentage, will have a flat stomach. Cold hard fact.

Besides the facts, let’s talk about the psychology behind this declaration. First off, it’s obvious that some people already know the facts. They are aware that it’s not physically possible to get a perfectly flat stomach, with a six pack of abs. However, printing the phrase “Get A Flat Belly” in large, bold letters, on the forefront of your magazine cover, links significant importance with achieving a flat stomach–thus, as much as some people know about the facts, it doesn’t stop them from wishing they had a flat stomach. WHY? Because our culture puts so much dang importance on it. People stand in line at the grocery store, read the cover on this magazine and go about their day. Later on they see the same idea petitioned in advertisement on TV and a website online. Eventually (and most likely subconsciously, without knowing) form the following equation:

• Stomach + Flat = GOOD!

Eat Food X + Food Y = Happy!! Potential flat tummy!

• Stomach + Fat = BAD!

Eat Food A + Food B = Guilt No chances of a flat tummy

The reality is…there are more details and variables that go into the equation of a “flat stomach,” a major one being someone who naturally carries less weight in their stomach. This doesn’t negate the fact that core strengthening exercises and eating healthy is important for everyone, and can make anyone’s stomach look more toned, but let’s not get all wild and crazy here.  I’m not about to get down on myself because I’m not genetically predisposed to the flat belly look! I’ve never had visible abs and probably  never will. Not even if I eat bananas, whole grains and sip green tea for the rest of my days. Meh, life will go on! My worth is not based on whether or not we can attain a flat stomach!!

Obviously these are just a few examples. But I’d like to hear some examples that you have come across! I know there are more out there…

Feeling Contemplative

Today is just like any other day. But for some reason I am feeling quite contemplative. I am filled with a sense of accomplishment, excitement, peace and thankfulness for where I am at in life. For a long time I was under the misconception that I didn’t have much control over what happened, where I was at in life, and what I could be doing. For some reason I had this idea that I had to go with the flow of whatever came my way. I think it was because I am naturally pretty shy, introverted and have characteristics that normally correspond with that type of personality. Therefore, I had a really low self-esteem, was extremely insecure, and let people run me into the ground. Once I finally learned that I do in fact have control over my life and can make my own decisions in situations, and where I go, what I do in life, and etc, I felt so free. When I finally learned to get a little backbone and stand up for myself, then I finally felt at peace. There were too many situations where I let people dictate my actions. I let them tell me what to do, when to do it, and how to do it…even if it’s not what I wanted to do, felt like I should do, or had any desire to do. But someone else told me it was a good idea, so I followed suit. In all of those situations I found myself either dissatisfied with my position in life, unfulfilled in my accomplishments, lacking passion, or overwhelmed by overcommitting myself in too many areas. It was not good.

The following are just a few things I have learned over the past year, which have really increased my level of security.

1) Be honest. If you can’t commit to something, aren’t interested in the offer, or have an issue with someone, be honest and bring it to the table. It saves a lot of controversy, heart ache and stress. Recently I committed to a volunteer opportunity, which I thought would be doable, even with school. After figuring out my schedule for next quarter, however, I realized that it was just not going to be possible. In the past I would feel bad having to de-commit to something and fear having to inform the person I initially committed my time to. I would be so afraid that this person would be mad or upset, that I would try and squeeze the task in any way, thus stressing myself out even more. However, this time I refused to let that happen. I approached the person, explained the scenario, and told them that I was sorry but I just couldn’t commit during Spring quarter. Turns out it was all good, and that was fine. Crisis averted. Plus, I felt very proud of myself for being honest, and not being worried about what someone else might think.

2) Push yourself to be outgoing–even if it’s awkward. I think if it weren’t for Justin, I would be the most anti-social person on the face of the planet. When I’m struggling to be outgoing, I often ask myself “Why does this need to be awkward? Why do you view this as an embarrassing situation?” There’s been this pattern in my life that when I go to new places, am put in new situations, and am surrounded by new people, I tend to get left in the shadows. I’m naturally quiet, shy in large groups and absolutely suck at creating conversation. And let’s face it–90% of the people out there won’t approach you for a friendship. But at school this year I have realized that if I don’t put myself out there, I will just be lonely and miserable for the next 2 years. So I’ve done just that. I’ve tried my best to be as outgoing as I can and talk with people, even if I don’t know exactly what to say. And hey, I’ve even made a few friends in the process!

3) Realize that you are in control of your life. Well…ultimately, if you let him, God is in control. But what I mean here is that no one else is in control of your life, unless you allow them to be. Recently I had someone treat me very badly, talk to me in a very rude way, and in front of a large group of people. In the past I would have been very upset, but never address the issue. But this time, instead, I decided for that first time in my life I was going to demand the respect that I deserve, by telling this person how I felt. I did just that. I set some time aside to go talk with this individual, where I just simply expressed how the nature and outcome of the conversation really hurt my feelings, and how it was approached in a very embarrassing manner. I also told them that I wasn’t blaming them, but I just wanted to be honest so that I wasn’t holding anything over their head. The individual immediately apologized and we were able to discuss the situation further and come to a mutual agreement. After this situation, I have vowed to never let anyone walk all over me, control my behavior and affect my happiness. Instead, I will take initiative to work it out. These things are in my hands.

4) You don’t have to be perfect. This has been huge for me. My mantra has been “Life is about progress, not perfection.” This has helped me in so many areas in my life. If I’m constantly aiming to be perfect at every task, then I constantly feel like a failure, and that just makes me feel even more insecure. But if I recognize that everything in life is a process, then I don’t expect every outcome to have an excellent, grand result; and that’s okay! To take that even further, I think we also have to realize that a process does mean that everything always goes up, or happens in consisten sequence. Does that make sense? For example, if your goal is to save $5,000 in one year, this does not mean that every month you will have more money in your savings account. In June you might have $3,500, but in July when your cat LouLou’s intestines rupture and you have to pay the vet bill, you might then have $3,000 in your savings. It’s still apart of the process, you just had to take a step back for the time being. Such as in life…you might hit a bump in the road, but that bump is still apart of the process–it doesn’t mean you have failed.

I’m not even sure what my main point of this post is, but I was just feeling very appreciative for how far I’ve come. It’s a great feeling to know that I can do anything I desire and accomplish anything I set out to do, because now I have the confidence to face my fears, get over them, push through them, and not let anyone or anything tell me I can’t.

Getting Answers

For as long as I can remember I have had some digestive issues, which have often led to uncomfortable stomach aches, feelings of extreme fullness (even after small meals), bloating, gas–you name it. It seemed as if I could eat anything and automatically look 5 months pregnant. It was a pain (heh…literally).

This was me. Except more womanly looking, of course!

About 5 years ago I started consulting a few doctors to try and figure the issue out. After a series of tests, an elimination diet which was unsuccessful, and trying a few different medications and supplements, I was simply diagnosed with IBS. i.e….they didn’t know what was wrong with me!

Source

I suffered with the symptoms for a few years, as they would come and go, get worse at times, and get better at times. All the while I also had pretty bad acne, which I tried to get rid of for years. Never did I think the two were related, until I read an article about food allergies causing acne–particularly dairy. So for about 6 months I went off of dairy and every now and then added it back in. While it did help my acne some, it never fully got rid of it. It was never clear whether or not dairy was the true culprit of my acne, as there were too many other variables in there as well (sweat, new shampoo, new laundry detergent, forgetting to wash my face after a workout, etc). And at the same time, my stomach aches never subsided. To say the least I was very frustrated.

So, about a month ago I finally took the plunge and decided it was about time I just took the dang allergy test and get it over with! It can be a bit pricey, but luckily my insurance paid for a pretty good portion of it! This last Thursday I had a follow up appointment to discuss my results. I was nervous, but extremely excited! Nervous because I was afraid it would be gluten. If it was, my whole world would crumble! I heart you Gluten. I was excited at the prospect of no longer having a constant stomach ache and bad gas (TMI? Deal with it….)

Here were my results on a scale of 1-3. 1 being an intolerance and 3 being highly allergic.

Okay. #1: Thank GOD Gluten is not an issue! But come on!!!! Some of these foods are my absolute favorite!

Cumin….is my salt. Use it on everything.

Soy….I have been using a lot of soy in place of dairy for the last 6 months. Perfect.

Oats? I was crushed at first….and then I discovered rolled barley. The world is alright again.

Beets….I would never know, because I don’t eat them. Gross.

Beans!? These are like my main source of protein here people. (also notice major bloating and stomach aches after beans, but I never attributed it to beans. It was always something else.)

Pork. I can live without it. Actually, I choose to live without it. Have you SEEN how pigs are treated on farms???

GREEN BEANS??? They’ve been my favorite veggie for a long time. Although I have noticed I always get really bad gas after eating them (TMI again? Too bad…). It explains a lot. 

All in all, it’s not too bad. And actually my doctor said that if I eliminate these foods for about 3 months, I can probably slowly add them back in and have no problem with them, as long as I don’t consume too much of them all the time.

As you can see I might have to do a little readjusting with my diet here. Since I usually do eat a good amount of soy protein, as well as beans, I will need to get a little creative with my protein choices. I don’t feel like I want to compromise and add tons of meat back in. Even with the circumstances, I still feel strongly convicted that for health reasons, as well as personal reasons, I don’t want to consume meat very often (besides fish…I’m okay with fish).

Here is what I’ve come up with so far.

1) I’m adding some dairy back in. To start, I will be eating greek yogurt. The protein content for such a small serving will work well for me. I won’t have to eat a ton of dairy to get a good amount of protein. 

2) Snack on nuts during the day

3) Add things like chia seeds, ground flax, hemp seeds, nutritional yeast and similar “super foods” (that sounds so corny!) to salads, sandwiches, in yogurt and on top of cereal, soups or casseroles. It’ll give me a little extra boost in protein and replace what I might get from beans or whatever soy protein I might usually eat.

4) Continue eating whole grains when eating bread, and utilizing grains like Quinoa (which happens to have all the essential amino acids, unlike many other grains).

In a few weeks I will try and add back in a few different kinds of beans to see what my stomach can handle!

In the meantime, I’ve also been taking some digestive enzymes and started a new all natural vegan face wash system. The vegan part wasn’t essential for me, but the all natural part was. It just worked out that way. So far, it’s working wonders! (My doc also said cutting these allergens out, as well as taking the digestive enzymes will help with the acne. She suspects that the acne is partly inflammation from continually ingesting foods that my body rejects).

I will definitely keep an update here on the blog, as well as provide some before an after photos of the whole process of curing my acne! I have taken pictures periodically for the past 7-8 months. It has come a long way.

What about you? Do you have any allergies? Any suggestions on keeping my protein up without having to eat too much meat?

Opinions and Social Pressures

To me, health is needed in every dimension of life. This means that not only should we care for our bodies, but we should also care for our less physical attributes, such as our mind and self-esteem. I’ve been thinking about this a lot lately, as I’m pondering, hoping and praying about starting up a club at school having some sort of focus on health and nutrition, coupled with positive body image. I think all are equally important. In the midst of my pondering, I heard a really interesting perspective in my Organizational Behavior class this week. I thought I would share.

In the 1900′s a Social Psychologist conducted an experiment in which he tested the fragility of a person’s opinion and stance when among the masses. In his experiment he also observed behavior when confronted with contrary opinions, and the tendency to conform to mass wide opinions, even if it were to go against personal opinions and perceptions.

In this experiment, the Psychologist invited 5 people into a classroom, 4 of which were given specific instructions prior to the experiment, and 1 person who was not. On the board he drew 3 lines. One was titled “A”, and the other 2 “x” and “y”

The Psychologist asked the subjects whether they perceived line X or line Y to be closer to line A. It was very obvious that line X was closer to line A, but the first four responded that line Y was closer, as they were instructed to. When subject #5 was asked the same question, without hesitation, he confirmed that line Y was closer to line A.

For the second round, the Psychologist had previously instructed all but 1 of the first 4 subjects to give the incorrect answer. So, as he asked the same type of question to the same group of individuals, 3 of the 4 subjects answered “Y” and 1 subject answered “X”. When the Psychologist once again reached the final and 5th subject, whom had not been instructed on how to answer the questions in the experiment, without hesitation, he answered “X’ this time, which was correct.

From this experiment, the Psychologist concluded that when faced with a mass-wide opinion, a person is more likely to forego his opinion and truthful perceptions, in order to conform to the social norm. But when ONE other person amidst the social crowd steps out the gives an opposing opinion, a person is more likely to feel at ease, and able to go against the standard norm. Interesting, huh?

I found this study extremely fascinating! It made me think about confidence, body image, food struggles, and life’s CRAP in general. People generally keep quiet about these issues, and conform to societies norms. They’re kind of taboo if you think about it. They exist but we don’t talk about them very often. We recognize them, but we don’t actively speak out against them. Why? Well…I think no one does anything, simply because no one else does anything.

I both love and hate in the experiment how when ONE person stepped up and offered their opposing perception, it gave subject #5 the power, authority, and confidence to then offer his true opinion and perception. I love it because it encourages me to step up and stand up for what I believe in, so others feel like they also have the ability to do the same. But at the same time, I hate it, because it means that in most cases, society wins. Culture wins. Insecurity wins.

It is a powerful thought, though. Because let’s face it, insecurity, self-doubt, negative self-talk, negative body image and self-consciousness run rampant among individuals. But if we take the authority, step up, stand up, and put our opinion and perception out there, it gives other people the liberty to do that same. All they need is ONE person to do it!

Your one statement, act, or opinion on a matter could change someone’s life. It could give them the power to do the same.

This is why I’ve been thinking about opening a club at school. I have my opinions, perceptions, thoughts and revelations about mental health, positive body image, keeping food in a healthy, proper place, exercising with balance, and many subjects of the like. If I were to stand up and speak outside of the norms, I could change someone’s life, simply by allowing them to realize that they can also live differently. If I were to break out of the taboo topics and bring awareness to them, I could allow others to realize that they don’t have to conform to what society says is “normal.”

Heck, that’s even what this blog is about. Health is so misconstrued in our nation. Many people associate health with “low calorie” or sticking to one certain diet. Health to some is perfection. Or wearing a size 0, attaining a certain weight; not being able to “pinch and inch”. Or health is misunderstood in the sense that you can never eat dessert, or never skip a workout. But that’s so not the truth. And I want to kill those lies.

What do you think of this experiment? How could you implement this idea in your own life?

My Journey: Emotional Health

Don’t get me wrong, I’ve come a long way in the last year, journeying to develop more confidence and become more healthy in all areas of my life. I’m virtually a different person, and sometimes I don’t even recognize myself because I’ve changed so much! But let’s be honest, I still struggle.

There are days when I get sick to my stomach due to stress and anxiety. There are still moments when I don’t see myself as the beautiful woman my husband tells me I am. I sometimes have those feelings of guilt when I know I’ve eaten too much. I also often come back to the realization that even though I’ve come so far, I’m still quite insecure in myself. I then wonder, yet again, if I’m competent, capable and good enough to be the person I desire and have the career I am pursuing.

A year ago today I was wondering just that. I was in a bad place, personally, and was under a lot of stress and constant anxiety. I’ve come so far from that today, but every now and then I’m hit with a mini episode of insecurity.

On Tuesday in my class, The Profession of Dietetics, we discussed a final project which is due at the end of the quarter. It entails putting together a portfolio with your resume, letters of recommendation, connections in the nutrition/dietetics world, samples of writing and work, as well as examples of nutrition/health focused volunteer work you have been involved in. As I was looking over an example from a former student, I got the bejeezes scared out of me.

Ho-ly. Crap.

The next thing I heard was my professor explaining how these portfolios will fight for our acceptance into an internship after graduation, as well as in an interview for a job.

All of the sudden I had a gut wrenching twist form in my stomach and I wondered “Do I really have what it takes?” I have written one resume in my life, and that was about 2 years ago. I have z.e.r.o connections in the world of dietetics. I don’t know a single dietitian. Unless you count this pretty lady. Let me rephrase that: I don’t personally  know a single Registered Dietitian. The last time I was in school, and writing quality papers, was 4+ years ago. I don’t have any examples of exemplary writing; not even decent writing! Not to mention, I’m not sure I’ve ever volunteered in a health/nutrition focused setting. As you can see, I felt extremely under qualified to take on this project.

At the start of this moment, I felt very insecure. I was taken back to a time in my life when I felt incompetent, inadequate, and lacking in any ability to do well. I had this sudden fear that I would have to compete against others to prove myself competent. I realized this is a huge fear for me, and causes my insecurity to sky rocket. If I feel I’m in competition, or that I have to prove my value, I crumble. I shatter to pieces. I would rather not make an attempt than to possibly fail.

I tried to shake off the anxiousness, but it kept coming back. My mind started flooding with other thoughts. I thought, “You really haven’t grown out of your insecurity as you felt you had. You haven’t really progressed as much as you imagined.” In conjunction with that thought, I then told myself “If you’re still so insecure, how the heck do you expect to help others with their food insecurity? How can you help people work through their problems which got them to where they are, if you haven’t even worked through your own?”

This thought has been rushing through my mind all day. And yet again, today there was a situation that took place, which pulled out another bout of insecurity. But this time I was DONE. I shook it off for good and reminded myself “Who cares what anyone thinks of me! I’m not the person I used to be! I know that…maybe they don’t, but I DO! And that’s all that matters!”

I decided that I cannot allow anyone else’s opinion of me, or perception of me, control my self confidence. I know my intentions, my heart, and my reasonings and that’s all that matters. I’m not the person I used to be, I’m different today than I was back then.

And then a thought popped into my head as I was making dinner tonight:

“Your struggles don’t deem you incompetent, they make you relatable.”

It’s true. It’s comforting and reassuring. I will be a resourceful and valuable dietitian because I’ve been there. I’ve experienced it first hand. I know what it’s like to be so insecure that it floods into every area of your life. Even in the realm of food and eating.

I’m still scared poopless to have to compete and contend for myself for a position or an internship. I hate competition, and I’m afraid of “not being good enough.” But hey, the first step is being aware of your issue, right? I’m halfway there.

I’m sorry this is completely picture-less, but I just had to get it out. Healthy Endeavors is about being healthy on all levels. Not just in your eats and exercise, but in your emotional health as well. You can’t focus on one aspect and forget about the others. This is my journey in my emotional health right now….