When it comes to your health, whose advice do you trust?
In terms of weight loss or a healthy lifestyle journey, I have more often heard people say that they wouldn't take advice from someone who didn't 'look' like they took their own advice. A new research study suggests that while looks indeed play some role, it may not be the role that you'd expect. This study, published in Preventive Medicine, found that heavier patients tended to trust diet advice from an overweight or obese doctor more often than advice from someone who was not overweight. The researchers attribute this trust to a shared identity between patient and provider. This finding is understandable--if someone shares a part of your identity, you may figure that he or she can empathize to an extent with what you are going through. Therefore, a sense of trust may develop. I found this interesting because as a clinician, I would hope that someone seeking my help would base my credibility on my actions, rather than the way I look. I mean, I think that's what most of us hope for in any relationship or interaction. This study is a reminder that I, as well as other clinicians, have to be mindful in our comments and interactions with patients and clients to facilitate the development of trust. If you can't empathize, at least try to understand where the patient is coming from and tailor your approach accordingly. Talking with any health care provider should be a pleasant experience (to the extent possible) and the patient should not feel intimidated or as if her or she will be judged. There is really no reason to impose your feelings on others or give unwarranted advice (unless you don't want the client to return, that is). A health care provider can be honest and realistic, keeping the patient's health at the forefront without coming off as judgmental. With regard to weight management and healthy lifestyle changes, are you more likely to seek and follow advice from someone who looks like you? Or are you more tuned in to someone who appears similar to a goal size that you hope to achieve? Or is physical appearance more or less irrelevant?
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I have a few recipes with quinoa already, but when a food offers such a quality nutritional profile, you can't really use it in too many dishes! Pairing the quinoa with black beans increases the fiber, protein, and iron content. Adding a few veggies amps up the antioxidant levels and a splash of lime enhances the flavor of the dish.
You will need: 1/2 cup uncooked quinoa, rinsed and drained 1 15.5 ounce can low-sodium black beans, drained and rinsed 1 cup grape tomatoes, halved or quartered 1 small red onion 1/4 of a large red bell pepper 1/2 cup frozen corn 1 tsp kosher flake salt 1/2 tsp black pepper Juice of 1/2 lime Cook quinoa in a small pot (1 part quinoa to 2 parts water). Set aside. Add quartered tomatoes, diced onion, and red pepper along with the frozen corn to a medium bowl with a lid. Add the black beans and the cooled quinoa to the mixing bowl. The quinoa may still be a little warm, but the frozen corn should help continue to cool it down. Season with salt, pepper, and lime juice. Give the salad a stir to mix the ingredients and refrigerate for an hour or so. Serves 4. Nutrition Info (per serving): Calories: 206 Fat: 0 g Sodium: 350 mg Carbohydrates: 37 g Fiber: 9 g Protein: 9 g Serve topped with plain yogurt for added protein and calcium and/or salsa for additional veggie boost. On a non-meatless day, try this salad topped with shrimp. Since this recipe is fat free, I would recommend to serve this with a hearty green salad dressed with olive oil and vinegar (or your favorite dressing that is not fat free). Yum! As you may remember, I cut dairy out of my diet for the month of May. After this diet challenge, I must say dairy free is not the way for me! I didn't realize how many foods and dishes contain dairy! While there are substitutes for many things these days, I am not interested in imitation cheese, soy yogurt, or rice dream. There are even milk proteins in many of the breads on the market. Since I am not big on the imitation products, the only true dairy alternative I used was almond milk. I tried several brands, including the Whole Foods store brand organic unsweetened, Blue Diamond unsweetened, and Silk unsweetened plain and unsweetened vanilla. Note that I chose the unsweetened version because although the sweetened versions may taste better, the calories from the sugar are really a waste. I would rather have dessert :-). The texture of the sweetened is also not ideal-it's not smooth. I also tried mixing half sweetened with 1/2 unsweetened in a glass, which tasted okay, but for some reason the two didn't mix really well. Some parts tasted well-mixed and some were way sweeter or not sweet at all...it was strange. The Silk brand was by far the best of the 3. The other brands just seemed almost like drinking water to me. While cow's milk still tastes better, I decided that I will stick with the almond milk for now. It works well for cold cereal as well as for cooking oats. I also tried it in a waffle recipe. It seems pretty versatile. The almond milk is very low in calories (only 35 calories per cup vs. 100 calories in 1% cow's milk), so if you are looking for an alternative to milk or watching your weight, I would recommend looking into it. I did notice some benefits of the 'no dairy' challenge-digestion seems to be better and I didn't feel as bloated after a meal. I haven't noticed a big difference in my skin, but the irritation has subsided a bit. I may need to wait longer to really see how it impacts my skin, but since I have introduced some dairy back into my diet at this point, guess I'd have to start over with the challenge... Another side effect, which I was not looking for, was weight loss. It was a minimal 2 pounds, but a loss all the same. I think it had less to do with cutting out dairy and more to do with an unintentional decreased calorie intake. Almond milk has a fraction of the calories of cow's milk and not adding cheese to sandwiches or salads apparently makes all the difference! I did not notice any overt disadvantages of the 'no dairy,' but it was more difficult to meet calcium recommendations. There are several non-dairy sources of calcium* and most alternative milk products are fortified with it. Overall, though, I had to make a more conscious effort to get this mineral in and I was not successful most days. If I were to cut out dairy for a longer stretch, I would consider taking a supplement, even though I'm not crazy about taking supplements. However, calcium is important for muscle contraction and along with vitamin D, is essential for bone health. Final verdict: I will continue to limit dairy in my diet somewhat. Perhaps 1 or 2 servings per day, if that (vs 3 per day prior to the challenge). This challenge was great because it gave me a chance to try other foods. Sometimes when I find something I like, I am fine with eating the same things, especially when it comes to snacks. This break from dairy gave me a chance to discover some new foods and combinations that I enjoy. **click the highlighted link, which will take you to a list of non-dairy sources of calcium. I received this article in an email this morning...I needed this a month ago! But it will still be handy since I am still trying to limit dairy a bit. Sometimes, it can be difficult to think outside the box with our meals. However, you may not realize how you can add an interesting twist to your meals just by adding spices. I dressed up some plain lentils with a few spices inspired by North African and Indian cuisines. With minimal chopping and only a few ingredients, this recipe is sure to be a win for when you are short on time, but still want something tasty and healthy. You will need: 1 cup lentils (I used whole green lentils) 2 1/4 cup low sodium broth or water 1 small onion, diced 2 cloves garlic, diced or minced 3/4 tsp black pepper 1 tsp cumin 1 tsp curry powder 1 tsp kosher flake salt (this is amount used for low sodium broth, so may need to adjust if using only water) 1/4 tsp berbere seasoning (fromPenzey's Spices. If you don't have this seasoning, 1/8 to 1/4 tsp cayenne pepper should suffice) Dice onion and garlic and add them along with the lentils, cooking liquid of choice, and all seasonings (except salt) to a medium pot. Bring the ingredients to a boil, then turn down heat and simmer for 35 to 40 minutes. Stir in the salt. Serves 4. Nutrition Info (per serving): Calories: 182 Fat: 0 g Sodium: 335 mg Carbohydrates: 30 g Fiber: 14 g Protein: 12 g This dish does pack a bit of heat, so scale back on the cayenne if you're not into spicy. Serve these lentils with rice and a green salad or other vegetable of your choice. You can also add a spoonful of plain yogurt to each bowl to counter the heat and add a bit more protein and calcium. Enjoy! |
AuthorHello there, my name is Alena and I am a Registered Dietitian! This blog is a platform through which I can share my knowledge and perspectives on a variety of nutrition-related topics. Feel free to contribute by commenting. Archives
November 2021
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