What Is Intuitive Eating? 10 Core Principles & Benefits - Prevention Magazine

If you're feeling like diet culture has done you wrong, you’re not alone — the constant cycle of weight-loss trends in the media can be overwhelming. In fact, approximately 8 million people in the U.S. struggle with disordered eating.

Enter intuitive eating, a non-diet approach to health and wellness that is designed to help you break the cycle of chronic dieting and cultivate a positive relationship between food, your body and your mind.

What is intuitive eating?

Founded by registered dietitians Evelyn Tribole and Elyse Resch, intuitive eating is a flexible approach to food that emphasizes trusting your body’s internal signals of hunger and fullness rather than relying on external rules or restrictions. "It involves tuning in to your body’s needs, desires, and cravings and making food choices that honor your physical and emotional well-being," explains Jessica Jones, R.D.

In practice, that means you'll need to closely tune into your body's hunger and fullness cues to determine when and how much to eat. "It's about giving yourself unconditional permission to eat what you want to eat when you are hungry and knowing the difference between physical and emotional hunger," says Melissa Prest, D.C.N., R.D.N., a national media spokesperson for the Academy of Nutrition and Dietetics and a member of the Prevention Medical Review Board.

10 guiding principles

In short, intuitive eating is all about learning how to take care of yourself in a holistic and comprehensive way, says Jones. But if you're used to following all the rules and regulations of diet culture, that may sound a bit abstract. So we tapped Jones to distinguish the 10 core principles of intuitive eating according to Tribole and Resch's program, and how to apply each in your everyday life.

1. Reject the diet mentality. To start, let go of the idea that there is a "perfect" way to eat or that weight loss is the key to health and happiness.
2. Honor your hunger. Listen to your body and eat only when you feel hungry, rather than following strict meal plans or counting calories.
3. Make peace with food. Give yourself permission to eat any foods you enjoy without guilt or shame, and stop labeling foods as "good" and "bad."
4. Challenge the food police. Think of the "food police" as the embodiment of all those ridiculous diet culture rules that dominate your feelings around eating. Instead, actively question the negative messages you may have internalized around certain foods or your body size.
5. Respect your fullness. Take breaks while eating to tune in to your body's fullness signals (reduced desire to eat, not thinking about food, or feeling more energized). But remember: You are allowed to eat past the point of fullness and also to eat when you are not hungry.
6. Discover the satisfaction factor. Find pleasure and satisfaction in your food choices! Food is meant to be enjoyed.
7. Honor your feelings without using food. Do you always turn to food when you are sad, stressed, angry, or bored? It’s okay to use food as a coping mechanism sometimes, but if stress eating is your only coping strategy, it may be helpful to find other ways to work through your feelings rather than turning to the fridge.
8. Respect your body. You wouldn't try to squeeze a size 10 foot into a size 7 shoe, would you? For the most part, we accept that our shoe size is genetic and don't get hung up on it. The same should go for respecting our bodies' unique shapes and sizes. Stop picking on yourself!
9. Exercise — feel the difference. Focus on exercises that feel enjoyable and energizing to you, rather than routines that are punishing or exhausting.
10. Honor your health. Don’t try to overhaul your diet overnight in the name of "health and wellness." Focus on small changes that make you feel better and not worse. Jones recommends incorporating protein, carbohydrates, and fats into every meal, but it doesn’t need to be complicated or time consuming. "Protein helps to support muscle growth and repair, carbohydrates provide energy for the body and brain, and fats help to absorb important vitamins. I recommend that people aim for balance, because it will help provide sustained energy throughout the day."

Benefits

Intuitive eating research is ongoing, but thus far, studies have found that intuitive eating is linked to having a more positive emotional outlook, higher satisfaction with life, and greater body appreciation, as well as weight maintenance. But overall, it's important to remember that intuitive eating is not a weight-loss program or a diet.

"Being mindful of what you are eating and how you are feeling helps people to naturally eat less," says Prest, who adds that most diet plans are short-term fixes that lead to weight regain once the diet has stopped. "Intuitive eating is a way of eating that is sustainable for life leading to weight stability."

"It’s a way of life focusing on self-care, body respect, and your well-being over weight loss," adds Jones. "It can take time and practice to embrace intuitive eating fully, but it can help people transform their entire life and have a greater, healthier appreciation for their bodies."

Precautions

It's important to seek the support of a medical professional before starting any new eating plan, but especially if you have a history with eating disorders. "If someone has an active eating disorder, it’s best to consult a registered dietitian and health care team before implementing intuitive eating," advises Jones.

Getting started

If you think intuitive eating is an approach that could benefit you, here are a few ways to kick things off:

• Give yourself permission to eat. Most people are drawn to intuitive eating after getting burnt out by constant dieting without sustained results. "They are tired of the constant negative focus on weight, body image, and numbness to eating," says Prest. The first thing to do is make peace with food and allow yourself unconditional permission to eat. "This is hard work after years of eating off of strict lists or rules," she says. Prest also notes that this is a good time to explore food and truly figure out what you like and do not like to eat.
• Listen to your hunger and fullness signals. The next step is to hone in on your hunger and fullness cues to figure if you are physically hungry or emotionally hungry. "You also start to pay attention when you are feeling full and satisfied, not stuffed, but content," says Prest. "You are learning how to trust your body and yourself." As these behaviors set in, you'll start to feel physically better. "Most people find that foods that were triggers for them before are no longer concerns," she adds.
• Enjoy the food your body wants to eat. You also want to tune into your body’s cravings and food preferences, allowing yourself to enjoy them without guilt. "Pay attention to how your body feels after eating certain foods," says Jones. "For example, if you’re feeling lethargic, perhaps that food choice isn’t the best one for your body."
• Be patient and compassionate with yourself. "Practice self-compassion and kindness towards yourself," says Jones. Remember that, unlike diets, it’s impossible to "fail" at intuitive eating. Everything is a learning process, so be curious about your actions and the "why" behind your choices. Remember that this approach to eating is not a race. Go slow, have patience, and give yourself some grace. "Like any behavior change, the road is not a straight line and you will have setbacks," she says.

Intuitive Eating Resources

Intuitive Eating: A Revolutionary Anti-Diet Approach

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The Intuitive Eating Workbook

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Anti-Diet: Reclaim Your Time, Money, Well-Being, and Happiness

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Credit: Amazon

The F*ck It Diet: Eating Should Be Easy

The bottom line

Intuitive eating is not a diet, but a body-positive approach to food that allows your internal cues of hunger and fullness to guide when, what, and how much you eat. If you're intrigued, you can work with health professionals that specialize in intuitive eating for support and guidance.

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Madeleine, Prevention’s assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention’s social media platforms. 

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6 things doctors wish patients knew about better nutrition - American Medical Association

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A Proclamation on National Public Health Week, 2023 - The White House

    The field of public health is grounded in the fundamental truth that we are all in this together — that our health is connected and we are stronger as a Nation when we work together to lift everyone’s well-being.  During National Public Health Week, we celebrate the life-saving work that our public health professionals do to keep Americans healthy and safe.

     All of America has seen the importance of public health during the past 3 years.  The pandemic shut down our businesses, closed our schools, and robbed us of so much, including the lives of over one million Americans.  While the virus is not gone, we have made enormous progress, and it no longer controls our lives.  More than 230 million Americans are fully vaccinated.  COVID deaths are down more than 90 percent.  Schools and businesses are open and thriving.  And these gains are thanks in large part to the absolute courage and commitment of everyone who contributes to protecting our public health — including first responders and social workers, scientists and researchers, doctors and nurses, and so many others.

     Public health professionals have been shaping our country for the better since long before COVID arose.  From expanding access to immunizations and improving safety standards for food, traffic, and the workplace, to advocating for cleaner air and water, public health professionals have improved the lives of all Americans and made our country stronger, healthier, and more prosperous.

     Looking ahead, there is so much more to do to end health disparities, keep advancing science, and improve the health and well-being of all Americans.  That starts by making sure everyone has access to quality health care.  Under my Administration, we have expanded coverage through the Affordable Care Act, making it cheaper and easier to sign up and saving millions of families $800 a year.  Through the American Rescue Plan, we invested $7.6 billion in community health centers, and my latest budget would put us on a path to doubling the size of the Health Center Program, which funds care in underserved areas.  We are also bringing down the cost of life-saving drugs like insulin and investing in next-generation breakthroughs to prevent, diagnose, and treat deadly diseases like cancer through the new Advanced Research Projects Agency for Health.

     To take on the public health epidemic of gun violence, we passed the most significant gun safety law in three decades, which includes enhanced background checks for individuals under age 21, and funding for red flag laws that can help keep guns from people who are a danger to themselves and others.  The law also makes historic investments in mental health, and it complements the launch of the 9-8-8 National Suicide & Crisis Lifeline and additional work to protect kids online.  Additionally, I reauthorized the landmark Violence Against Women Act that I first wrote in 1990 and expanded protections for survivors of domestic violence.  And we are fighting the opioid epidemic by cracking down on fentanyl trafficking; pushing for tougher penalties for suppliers; and expanding access to life-saving naloxone, treatment, and recovery services.

     We have also made the biggest-ever investment in fighting the public health threat represented by the climate crisis.  Our Justice40 Initiative works to ensure that 40 percent of our clean energy investments flow to disadvantaged communities that have so often borne the brunt, including the health consequences, of environmental damage.  The Bipartisan Infrastructure Law is replacing poisonous lead pipes that go into 10 million homes and 400,000 schools and child care centers so that every child in America can turn on the faucet and drink clean water.

     And we have released a national strategy to end hunger and reduce diet-related diseases like diabetes and obesity.  The strategy provides millions of students with free, nutritious school meals and help s Americans exercise and make healthy choices in the foods they eat.  We are also supporting people who want to quit smoking, and the Food and Drug Administration has proposed rules to ban menthol cigarettes and flavored cigars, which could save hundreds of thousands of lives.

     Since the Supreme Court’s extreme decision to strip women of their fundamental right to choose, I have also taken urgent executive action to safeguard emergency care and protect patients’ privacy.  The Congress must act now to codify the protections of Roe v. Wade into law so women in every State have the right to make their own health care decisions.  At the same time, my Administration is also working to end the maternal health crisis that leaves Black and Native American women up to three times more likely than white women to die during pregnancy.

     These are all vital public health issues.  Their range reminds us how connected our health is to the health of others.  That is why the United States has continued to lead on global health challenges like HIV/AIDS, tuberculosis, and malaria, as well as COVID.  Working with the G20 and other partners, we created the Pandemic Fund to strengthen global pandemic preparedness, prevention, and response.  And at home, we invested over $7 billion into strengthening the capacity of State and local public health departments to respond to future public health crises –- including by launching the new Public Health AmeriCorps to train a strong, diverse public health workforce for the future. 

     As we look ahead, we have a choice to make.  We can repeat the mistakes of the past that left us vulnerable to public health crises like COVID, or we can seize the opportunity to better prepare ourselves for the future and build a stronger public health system in every community nationwide.  Let’s choose to move forward, celebrating our dedicated public health professionals and making America more healthy, resilient, and just.

     NOW, THEREFORE, I, JOSEPH R. BIDEN JR., President of the United States of America, by virtue of the authority vested in me by the Constitution and the laws of the United States, do hereby proclaim April 3 through April 9, 2023, as National Public Health Week.  I call on all citizens, government agencies, private businesses, nonprofit organizations, and other groups to take action to improve the health of our Nation.

     IN WITNESS WHEREOF, I have hereunto set my hand this thirty-first day of March, in the year of our Lord two thousand twenty-three, and of the Independence of the United States of America the two hundred and forty-seventh.

                                JOSEPH R. BIDEN JR.

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Staying Active and Healthy at Notre Dame | Stories & News | Visit ... - Undergraduate Admissions

College life is very busy and stressful at times, which can make it feel impossible to stay physically fit; however, staying active and healthy is a crucial aspect of college life, and Notre Dame offers several opportunities to achieve this goal. As a former athlete in high school, I knew I needed to stay in shape when I got to college, but I wasn’t sure what resources Notre Dame offered to help me achieve this. As a student at Notre Dame, I have found numerous ways to stay active and healthy, including working out in my dorm gym, playing pickup basketball with friends, utilizing the Smith Center, and walking to class every day.

Working out in my dorm gym has been a convenient and accessible way to stay active. The gym is equipped with a range of exercise equipment, including treadmills, ellipticals, and weights. It's a great way to start or end the day with a workout without having to leave the building. Additionally, the Smith Center inside Duncan Student Center offers even more equipment and workout options. I often find myself using the weight room and cardio machines at the Smith Center to switch up my workouts.

Playing pickup basketball with friends in North Dome has also been a fun way to stay active. North Dome has several basketball courts that are open to students for free. It's a great way to get some exercise while also having fun and socializing with friends. Duncan Student Center also offers basketball courts for students to use.

Walking to class every day is an easy way to incorporate physical activity into my daily routine. Notre Dame's campus is beautiful, and walking to class provides an opportunity to enjoy it while getting some exercise. Walking is an easy and low-impact form of exercise that can be done anywhere, making it an excellent option for staying active on campus.

Eating healthy in the dining hall is essential for maintaining a healthy lifestyle. Notre Dame's dining halls offer a wide range of healthy options, including salads, grilled chicken, and fresh fruit. By choosing healthy options, I can fuel my body with the nutrients it needs to stay healthy and active. Drinking plenty of water is also essential for staying healthy, and I always make sure to carry a water bottle with me throughout the day.

Overall, staying active and healthy at Notre Dame is easily achievable with the numerous resources available on campus. By incorporating physical activity and healthy habits into my daily routine, I am able to maintain my physical and mental well-being. Whether it's working out in the dorm gym, playing basketball with friends, or walking to class, there are plenty of options to stay active and healthy at Notre Dame.

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Healthy Lifestyle: 7 Ways To Achieve Work-Life Balance - Zee News

Do you usually find yourself constantly glued to your laptop, phone, or work emails? Then it’s time to take a step back as this is not at all healthy for your health. Though prioritizing work is fine, letting it affect your health is not. It is essential to maintain a work-life balance for better sleep, managing stress-level, and mental and physical health. Finding the right balance between work and personal life leads to a healthy lifestyle. Achieving a work-life balance is crucial for maintaining good mental health, and it also increases productivity and ensures a fulfilling life. Hence, here are some easy ways to implement in daily life to achieve work-life balance. 

Set Boundaries 

Set clear boundaries between work and personal time. This means not checking work emails or taking work calls outside of work hours. Let your colleagues know that you are not available during your personal time.

Prioritize Your Time

Make a list of your priorities, and allocate your time accordingly. Prioritize your work tasks based on their importance and deadlines. Make sure to schedule time for family, friends, exercise, and other hobbies.

Also read: People Suffering From Flu Can Be At A Higher Risk Of Heart Attack: Study

Learn To Say No

Saying yes to everything can lead to overcommitment and burnout. Learn to say no to tasks that don't align with your priorities or that you don't have time for.

Take Breaks

Take regular breaks throughout the day, and make sure to take a lunch break. This will help you recharge and refocus.

Stay Away From Social Media

Take a break from technology and social media. This will help you disconnect from work and reduce stress. This way you will get to spend some 'Me' time which will help you freshen up. 

Practice Self-Care

Take care of your physical and mental health by getting enough sleep, exercising regularly, eating healthy, and practicing mindfulness and relaxation techniques. This way you'll stay active and will fulfill your to-do-list in time. 

Set Realistic Expectations

Set realistic expectations for yourself and your workload. Don't try to do everything at once, and don't be too hard on yourself if you don't achieve everything on your to-do list.

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Artificial intelligence points to need for healthier food for seniors - The Jerusalem Post

Artificial intelligence (AI) determined that Canada's long-term elder care homes are in need of a nutritional upgrade, according to a recent study. 

The study, which was conducted by researchers at Ontario's University of Waterloo and published in the peer-reviewed journal BioMed Central Public Health, used data from 32 long-term care homes across four Canadian provinces. Researchers used an original algorithm to categorize food items into 68 categories. 

Nutritional value, dubbed "healthfulness"  in the study, was determined based on information from Canada's 2019 Food Guide, as well as anti-inflammatory properties. This data was cross-referenced with the sex, diet texture, and nutritional status of the senior citizens in question. 

No specific food stood out as a particularly good or bad influence on the overall health of senior citizens. However, researchers were able to determine that animal-based protein sources represented the largest proportion of daily caloric intake (33.4%) and that all foods consumed tended toward a pro-inflammatory effect overall. 

What is the most "healthful"?

They concluded that the "healthfulness" of the long-term elder care diet could be improved by reducing inflammatory potential. This would aid in managing chronic disease and general physical discomforts that come with advanced age. Researchers recommended adding more plant-based proteins as well as plain vegetables and fruits to accomplish these goals. 

Vegetable plate (credit: INGIMAGE)

Scientists also emphasized that nutrition is a complex issue, and maintaining a balanced diet with adequate overall food and fluid intake is critically important. 

What else can elderly people do to maintain a nutritious diet?

The United States National Institute on Aging (NIA) has similar recommendations to the ones put forward by the study authors. It recommends getting protein via seafood, dairy or plant products like lentils and soy. The NIA also recommends that senior citizens reach for foods with little to no added sugar, saturated fats and sodium. Sodium intake can be easily reduced by using herbs and citrus juices to season food rather than salt. 

MyPlate, an online resource created by the US Department of Agriculture, points out that the ability to absorb vitamin B12 can decrease with age, so it is important to monitor B12 levels and take dietary supplements if needed. 

Furthermore, age can also dampen one's thirst cues, so staying hydrated is a top priority for those over 60. Low-fat or fat-free milk (including lactose-free or soy alternatives) and juice can be excellent sources of hydration besides water.

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Why Skipping Breakfast Is A Bad Idea + How To Avoid Doing It - mindbodygreen

Some variations of intermittent fasting (like 16:8 fasts or 18:6 fasts) involve simply skipping breakfast in the morning and eating a late lunch.

However, according to Steve Hendricks, a fasting expert, journalist, and author of The Oldest Cure in the World: Adventures in the Art and Science of Fasting, it may be best to rearrange your schedule while intermittent fasting so that you can enjoy a balanced breakfast in the morning.

"Nearly every fasting study24 that has compared skipping breakfast to skipping dinner has found it's far healthier to skip dinner—or rather, to move dinner earlier in the day," Hendricks says.

"In study after study, those who eat in an early window, say from 8 a.m. to 4 p.m., are substantially healthier than those who eat in a window of the same length but later, say from noon to 8 p.m.," he adds.

In fact, research consistently shows that aligning your eating schedule with your natural circadian rhythm through time-restricted eating can optimize metabolic health25, leading to increased weight loss, enhanced insulin sensitivity, and improved heart health.

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Demi Lovato reportedly “living a very healthy lifestyle” after ... - KS95

Kayla Oaddams/WireImage

Demi Lovato is reportedly focusing on living a healthy and sober lifestyle following their overdose in 2018. 

A source claiming to be close to the singer tells Entertainment Tonight, “Demi is doing great. She’s sober and living a very healthy lifestyle. She’s surrounding herself with like-minded people that want her to stay that way and continue to support her positive choices.”

“Demi goes to therapy, works out, eats clean, and does things that make her happy,” the insider spilled. “She hikes, writes music, and is very in tune with herself in general.”

Demi has made “herself a priority and has a very close-knit support system that she leans on,” per the spy.

Part of the singer’s pack is their boyfriend, Canadian musician Jordan Lutes, aka Jute$. The two have been an item since August 2022. The insider assured, “They’re very in love and just enjoying their time together … Her friends and family think Demi and Jute$ make a good match and couple.”

Jute$ reportedly “wants what’s best for her and everyone sees that.” 

Demi sweetly celebrated their boyfriend’s birthday on Tuesday, writing in part, “I couldn’t be more in love with your gorgeous, funny, sexy, talented self. I’ve waited my whole life to find you and I can’t wait to celebrate so many more birthdays together.. you’re a literal dream come true.”

Prior to committing to total sobriety, Demi had been living the “California sober” lifestyle, as explained in their March 2021 documentary, Demi Lovato: Dancing With the Devil.

The singer said back then they cut out everything except alcohol and marijuana, which they’d have in moderation — but they changed their mind a few months later. Demi announced on their Instagram Story that December, “sober sober is the only way to be.”

Copyright © 2023, ABC Audio. All rights reserved.

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When grandparents spoil grandchildren: Parenting advice from Care and Feeding. - Slate

Care and Feeding is Slate’s parenting advice column. Have a question for Care and Feeding? Submit it here or post it in the Slate Parenting Facebook group.

Dear Care and Feeding,

I have two kids, ages 3 and 9 months. My husband and I have been very successful at modeling healthy relationships with food and sharing that with our toddler. We never make them finish their plates, we all eat together, and primarily eat healthy snacks but allow room for sweets and treats as well.

My problem is that their grandparents send ABSOLUTELY HORRIBLE messaging around food. One grandmother wants to feed sweets all day, tells my toddler to “keep it a secret,” and gives out candies like they’re prized possessions. I am absolutely against secret keeping from parents for obvious reasons and have made that clear, so the result is that I can’t say no to sweets at their house and we all suffer the consequences (sugar high, sugar crash, won’t eat meals, etc. ). If I said to limit sweets, the secrets would resume.

The other grandmother frequently talks about sweets, cakes, and candies as though they are the undeniable pinnacle of human existence. Things like “No one would eat a banana if they could have a sweet” and “No one ever doesn’t finish a cookie!” And “Who could say no to having more chocolate?”  Neither grandparent is open to feedback, and any commentary I have on these circumstances results in outright denial, demeaning my values, and then of course, continuing with the behavior (or just making a big show of how sensitive I am and how “they can’t say anything” or I’m “so controlling”).

For what it’s worth, my toddler generally likes sweets but sometimes won’t even finish a lollipop. I see their behavior changing around the grandparents after they say things like this. Any advice for how to stop these messages from distorting the way my kids think about food?

— Sometimes I Prefer Bananas

Dear Bananas,

It’s great you want to teach your kids to have a healthy relationship with food, but try to back off a bit. It’s tough to tell if you’re talking about these issues in front of your kids, but if you are: restricting sweets or creating a culture of shame around them can lead kids to obsess over them, sneak them, or binge when they do have access to them.

Kids are pretty good at knowing what their bodies need in a non-restrictive food environment. And given that your kids are going to get plenty of negative messages about food and eating from our diet-obsessed culture, I don’t think they’ll be overly harmed by hearing Grandma rhapsodize over the joy of what many people consider to be one of life’s great pleasures. Ultimately, messages around sugar restriction are much more likely to distort their thinking about food than having some sugar at grandma’s house is.

Want Advice From Care and Feeding?

Submit your questions about parenting and family life here. It’s anonymous! (Questions may be edited for publication.)

Dear Care and Feeding,

My sons are 13 and 12 years old. Last year, both their dad and my dad, with whom they were close, died very suddenly. They’re struggling with these losses in different ways.

My father-in-law is 95. His health has been worsening for some years, but in the last two months, he has experienced a steep physical and cognitive decline. He can’t always remember his children, especially my late husband; and he becomes very angry, and sometimes violent, from time to time. He sometimes says that he’s going to end his life. My heart is breaking for him. It must be terrifying not to recognize people and not to have any sense of control. He will soon move into a memory-care home, but right now, my sister-in-law and a health-care aide are living with him. My MIL passed some years ago.

My sister-in-law has asked if we want to visit my FIL next weekend. (We haven’t been able to visit in quite awhile due to my job and also to his being in the hospital and recovering from a heart attack.) I’m torn. My kids love him, and I’ve told them generally what’s going on, but I’m afraid that a visit could be very upsetting – not just for my kids, but especially for my FIL.

I’m worried that he won’t know who they are and that he might become confused or angry, as he has been doing with others. My initial plan was to wait to see whether he’s having a relatively good day on Sunday and if so, visit, if not, reschedule. But my sister-in-law tells me that FIL goes from peaceful to angry and confused pretty quickly. I want to do whatever is best for FIL and the kids – maximize kindness and compassion, minimize fear, sadness, and confusion. I know there’s no perfect answer.  What would be kindest?

— We Should Visit, Right?

Dear We Should Visit, Right?

In general, I think visiting an ill relative teaches an important lesson about how we care for those we love even when it’s hard. However, since your father-in-law seems to be in the later stages of his illness and is exhibiting erratic and violent behavior, I think it really comes down to what you think your kids are emotionally equipped to handle.

They’re old enough to participate in a conversation about the changes in their grandfather’s brain and how they might affect a potential visit. I’m not sure if your FIL’s dementia is Alzheimer’s, but the Alzheimer’s Association has a resource page for explaining these changes to kids and teens. Let them know that although their grandfather still loves them deep down, the illness might make it difficult for him to remember things like their names, and can even make him feel angry and upset. He may no longer seem like the person they knew before his illness and as a result, the visit may make them feel sad. Find out how they feel about visiting once they have all the information, and follow their lead. If they don’t feel able to handle an in-person visit, perhaps you can visit alone and deliver cards or letters from your kids. Connecting with him in some way will make them less likely to have regrets later.

If they choose to take part in the visit, keep it short. Your father-in-law isn’t likely to have an accurate perception of how long you stay, and a 20-minute visit will be less taxing on everyone. Afterward, make some time to talk to your kids about the feelings that come up about the visit. If your father-in-law does act in upsetting ways, remind them that their grandfather does not mean to act that way and it isn’t anyone’s fault. The person he is underneath his illness will always love and care for them.

Catch Up on Care and Feeding

• If you missed Monday’s column, read it here.
• Discuss this column in the Slate Parenting Facebook group!

Dear Care and Feeding,

We have two dogs (7 and 1.5). My son is 2 and loves both dogs and tells us so. However, my 7-year-old dog has terminal cancer. At some point she will have to be put down. I have shed many tears already in the 6 months since her diagnosis and I know it will be hard for me when she passes. That being said, I also want to be prepared for my son during that time too. When that time comes, should we include our son in the process? Bring him with us to the vet for when we say goodbye? Let him stay with his grandparents that day instead? I know he’s only 2 but he’s an only child, and the dogs are his best buds and a part of our family. How can I support him in this transition, other than saying she’s gone to heaven/the sky? (An abstract idea for any child). I want to be prepared for when the time comes.

— Ruff Love

Dear Ruff Love,

Our beloved family cat had to be put down due to kidney failure in January, and I teared up a little just reading your letter. Like you, it was my first real experience with pet death, and you should know first off that it may hit even harder than you think it will. Loss of a pet seems to take an extra brutal toll on people, maybe because of the unconditional love our animals provide. This was hard on my 11-year-old son, who had a special and snuggly relationship with our cat, but I was amazed that he was able to bounce back from his intense grief more quickly than I was.

In the case of a 2-year-old, I feel strongly that bringing him along to the vet would be way too difficult for both of you. Instead, explain clearly to him what’s going to happen when the time comes, using words like “death” and “dying,” never “put to sleep,” a potentially confusing euphemism for a small child. If this is your child’s first experience with death, make sure he understands its permanence. Give him time to say goodbye to the dog in his own way and get his last cuddles in. For my son it ultimately helped him to know that our cat was no longer happy or enjoying his life due to his illness and that we were doing the right thing for him by letting him go so he would no longer be in pain. And of course, little kids are finely attuned to the emotions of their caregivers, so he’s going to feel and react to the stress in the house. So take care of yourself, but also remember that death is a part of life, and it’s OK for him to see you cry and feel sad as a result of your loss. This will show him how to grieve and process emotions when he needs to, an important lesson for all of us.

Dear Care and Feeding,

A while ago, I came across a video about a person talking about their struggles with ADHD. I thought the speech was very interesting and fell down a rabbit hole of finding out more about it. I found that a lot of the problems I have coincide with symptoms of ADHD, and after thinking about it for months, I started to wonder if I could have it. Recently, I brought up something related to ADHD for an essay for school, and was asking my mom a few questions about her opinion on the topic. She told me that she had been thinking for a while now that I could have ADHD, but she thought it could be easily fixed if I just “listened to her better,” so she didn’t bring it up. The only thing is, that’s kind of the issue in the first place. My entire life, my parents have been telling me to “just focus” and that I’m not trying hard enough or I don’t care enough. I really do try to pay attention in class and when others are speaking to me, but my attention just doesn’t stick and I don’t know how to fix it. I once heard someone say that trying to stay focused for them is like “trying to nail jello to the wall” and that is exactly how I would describe it. I know I shouldn’t diagnose myself, but I feel like having ADHD could be a real possibility for me. How do I ask for help when my parents don’t want to do anything about it?

— Am I Just Stupid?

Dear Am I Just Stupid,

First off – NO! As an adult with ADHD, I can tell you that neurodivergent people are anything but stupid. In fact, ADHD folks are wonderfully creative and quick-thinking, and can make connections others don’t see. We simply need help to accommodate the fact that our brains work a little differently. You’re right about one thing—people with ADHD will never be able to “just focus” or “listen better” without that help.

Almost everyone experiences some symptoms of ADHD and can find them relatable – the difference for me is that things like forgetfulness and inattention don’t come up from time to time, but on a daily basis, and so much so that they frustrate me and those around me and have negative consequences in my life. To know if you have ADHD, you really need to be assessed by a professional. Let your parents know how you’re feeling and ask directly for their help in getting screened. You may be able to do so for free through your school’s IEP assessment process. If so, make it as easy for your parents as possible by researching and letting them know exactly what they need to do to set that process in motion. (It may be as simple as sending an email requesting it.) Let your parents know the importance of being diagnosed as early as possible, especially given ADHD’s correlation with other diagnoses like anxiety and depression. Walking around wondering if you’re “stupid” has a highly negative effect on a kid’s self-esteem. Getting diagnosed not only provides an alternative explanation for what you’re dealing with, but it allows you to start getting the help you need to succeed.

—Emily

More Advice From Slate

My sister recently made the decision to medicate her 5-year-old daughter with Adderall. To give some background, my sister has mental health issues and has struggled with motherhood. There is very little structure, and the language she uses when talking to my niece is difficult to hear. There are extreme consequences for small behaviors, seemingly constant yelling, and my niece is often told to “go away” or to leave my sister alone. I truly believe my niece’s perceived “bad behavior” is a result of bad parenting and a lack of parental connection. She is sweet and cuddly with other family members, though is a bit strong-willed. It breaks my heart that she is now medicated. What should I do?

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Is Instant Oatmeal Healthy? Benefits, Nutrition Facts, Downsides - Healthline

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Nutrition labels on food packaging: How to read them - Medical News Today

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Our Lady of the Lake school health centers get $10K grant to improve healthy living - BRProud.com

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Our Lady of the Lake school health centers get $10K grant to improve healthy living  BRProud.com

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What is the healthiest vegetable? Consider these options - Chicago Sun-Times

Only one in 10 adults consume the recommended daily vegetable intake, the federal Centers for Disease Control and Prevention says.

While a regular intake of vegetables is crucial to a healthy diet, food insecurity in 27% of American households shows there are significant barriers to accessing vegetables to cook at home. 

When it comes to vegetables, registered dietitian and nutritionist Danielle Crumble Smith says “don’t discriminate.”

She says there isn’t just one “healthiest” vegetable, though there are some particularly nutrient-dense options to keep an eye out for.

If you’re looking to increase your daily vegetable intake, here’s a guide to the most nutrient-dense veggies, plus tips for incorporating more fresh and frozen greens into your diet. 

Leafy greens

“Dark, leafy greens get a lot of attention and for good reason,” Crumble Smith says. “They have vitamin K. They’re rich in calcium and a host of different antioxidants.”

Most people think of spinach when they hear leafy greens, but Crumble Smith recommends widening your palate and trying chard, collard greens, mustard greens or beet greens.

Broccoli, cauliflower, asparagus

Cruciferous vegetables should be an important part of one’s diet. Those include broccoli, cauliflower, Brussels sprouts, asparagus, cabbage and bok choy. 

Cruciferous vegetables contain fiber, phytonutrients to prevent cellular damage and indole-3-carbinol, a compound shown to decrease estrogen dominance and reduce the risks of estrogen-related cancers as well as colon cancer, Crumble Smith says. 

But there are some specifics to look out for when it comes to vegetables and your dietary needs.  

Spinach, beet greens and chard contain oxalates, which can bind to minerals like calcium and inhibit their absorption. Crumble Smith recommends that people who are dairy-free should look outside of leafy greens to satisfy calcium needs. 

People who have had oxalate kidney stones and want to prevent future recurrence might also want to be wary of vegetables with high oxalate content, though she says drinking enough water every day can also decrease the risk. 

Starch vegetables, which include potatoes, often get a bad rap because of their carbohydrate content, but they offer “a host of nutrients.” Diabetics should note they can elevate blood sugar levels.

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Crumble Smith says these vegetables are still good sources of vitamin K, lutein and vitamin C, so it’s not a reason to avoid them or any other vegetable completely. 

Starch vegetables — which include potatoes, corn, squash, peas and carrots and others — often get a bad rap because of their carbohydrate content. 

“Those have a host of nutrients but also do provide carbohydrates and they can elevate blood sugar levels,” Crumble Smith says. “People who have diabetes or any sort of insulin resistance and people who have weight-loss goals, over-consuming carbohydrates could interfere with their weight loss.”

But that doesn’t mean you should avoid starchy vegetables — they’re an excellent source of fiber and potassium, which can help control high blood pressure. 

Crumble Smith says starch vegetables in one’s diet can fuel runners for longer distances and assist with recovery. 

Getting more vegetables in your diet

The U.S. Department of Agriculture recommends two to three cups of vegetables a day for women and three to four cups for men. Here are a few examples of what counts as “one cup” of vegetables: 

• One cup of cooked dark green vegetables.
• One cup of broccoli — fresh or frozen.
• Two cups of fresh raw ,leafy greens.
• Two medium carrots or one cup of baby carrots.
• One large bell pepper.
• One large baked sweet potato or one cup mashed or sliced.
• One avocado.

Tossing extra vegetables into soups, stews and sandwiches is a good way to reach your recommended daily intake.

Grating fresh vegetables (such as carrots and zucchini) is a great way to add them to your favorite dishes, such as salads and even oatmeal.

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If that doesn’t sound appetizing, try these tips from Crumble Smith:

Puree them: Put liquified vegetables into a homemade or store-bought sauce so they’re almost unrecognizable. You can also sneak them into meatballs, meatloaf or burger patties. “That’s especially helpful for people who have texture issues,” she says. 

Grate or shred them: Grated zucchini and carrots make good additions to oatmeal, or you can try adding shredded vegetables to a salad for a different texture.

Blend them: Add veggies to a smoothie or juice to add nutrients. Using frozen vegetables in smoothies is a great way to get a colder, thicker consistency to your shake. 

Try them with a sauce: Dip or pair your vegetables with chimichurri, hummus, hot sauce, aiolis or a cheese sauce.

Spice it up: Try adding a little salt, pepper, garlic or other seasonings to your vegetables when cooking. This can enhance the flavor and bring a twist to a cooked classic.

Are frozen vegetables healthy?

Frozen vegetables are a good choice when it comes to nutrition.

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Your inclination might be to look for fresh vegetables rather than stocking your freezer with frozen ones. But unless you’re buying them locally and know exactly how long they’ve been sitting out since being harvested, Crumble Smith says frozen veggies actually have more to offer.

“They’re flash frozen at their peak stage of ripeness when all those nutrients are there and preserved,” she says. “Frozen veggies are a great, very nutrient-dense option. And they’re also really good for people who forget there are veggies in the fridge that might be going bad before they get to it.”

Read more at usatoday.com.

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Bite-Sized Tips for National Nutrition Month - countynewscenter.com

March is National Nutrition Month, an annual month of action that promotes healthy habits and food choices. 

This year’s theme, “Fuel for the Future” embodies why good nutrition is essential at every stage of life and lowers the risk for serious health problems like heart disease, type 2 diabetes and obesity.  

Three behaviors including poor nutrition, tobacco use and lack of physical activity contribute to four chronic diseases that cause 45 percent of all deaths in San Diego County.

“We have probably all heard the saying, ‘you are what you eat’.  It is very true because our overall health may be largely determined by the nutrients we consume,” explained County Public Health Services Registered Dietitian, Barbara L. Hughes, MS, RD, CalFresh Healthy Living Program Nutrition Policy Advisor. “National Nutrition Month is a great opportunity to think about the foods and beverages you consume and learn about the easy changes we can all make to ensure we are choosing foods that contribute to our overall well-being.” 

Hughes recommends choosing nutrient-dense foods that include vegetables, fruits, whole grains, dairy, proteins and oils and reducing foods that are higher in added sugars, saturated and trans fats and sodium. 

Other tips include: 

• Add color to your plate: Colorful fruits and vegetables have vitamins, minerals and dietary fiber. The goal is to make half your plate a colorful mix of produce. 
• Plan your meals: Having a plan for the week can help you make healthier choices and ensure you are including a variety of different foods in your diet, while repurposing leftover ingredients.  
• Pack your snacks: Healthy snacks between meals can help keep your energy levels up while adding extra nutrients to your overall diet.  
• Get cooking: Making your food at home is often a healthier option than eating out because you can control the ingredients you put into your meals. Plus, cooking at home can be rewarding and cost-effective.
• Watch for added sugar: Some foods and drinks can contain added sugar that provides no nutritional benefit. Try choosing drinks and foods that do not add unnecessary sugars. 
• Change things up: Experiment with trying new foods like ancient grains, meatless options or new-to-you vegetables. Try a variety of foods from all food groups.  

If food affordability is an issue, food assistance may be available through CalFresh, also known as the Supplemental Nutrition Assistance Program (SNAP).  Visit San Diego County’s CalFresh website to learn more or call the Access line at 1-866-262-9881. You can also visit a local Family Resource Center to get assistance.  

More nutrition tips, healthy recipes, along with food and nutrition resources can be found on the EatFresh website. 

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Start spring out right with Healthy Living seminars - sidneydailynews.com

DAYTON — Start the spring off on the right foot by learning to live your healthiest life with your chronic condition(s) through a free six-week Healthy Living with Chronic Pain workshop open to adults of any age living with a chronic health condition and/or their caregivers. April offers Chronic Pain workshops taking place via phone discussion or in-person format.

Phone workshop: Healthy Living with Chronic Pain Phone Discussion – begins April 11 taking place Tuesdays from 3 – 4 p.m.

In-person Workshop: Healthy Living with Chronic Pain – in-person at the East Dayton Health Center begins on April 13 taking place on Thursdays from 2:30 – 5 p.m.

Register today to secure your spot in a workshop this spring.

Healthy Living, an evidence-based, interactive, small group workshop, focuses on common problems like chronic pain, nutrition, exercise, medication use, emotions and communicating with doctors and family. Participants develop skills and coping strategies to manage symptoms through setting achievable goals, problem-solving, decision-making, social support and more.

Make a commitment to start your new year with better health. Sign up today. To learn more visit https://info4seniors.org/news/wellness-progams/ or reach out to Karin Nevius at knevius@info4seniors.org or 937-341-3001.

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