Gratitude & Joy

Brene Brown studied the connection between joy and gratitude. She thought the research would show that joy led to gratitude; however, it was the other way around. Gratitude actually led to joy. Other research implies that a gratitude practice can be beneficial for your physical, psychological, and social well-being. 

Feelings of gratitude are good for our brains, activating the hypothalamus and flooding our brains with the feel-good hormone dopamine. Some studies have found that it decreases the prominent stress hormone cortisol and blood pressure while increasing heart rate variability.

Gratitude practices are different than having an "attitude of gratitude" or "looking on the bright side of things." For one thing, it is much more intentional than just being optimistic or thankful from time to time. It brings a little bit of structure to a concept that is so abstract.

Since it's free, does not take much time, and can be done in the privacy of your own home, it may be worth developing a gratitude practice. There are many ways to create a practice of gratitude

Let’s explore how to lean into gratefulness while honoring the hard aspects of our lives.

Finding Joy in The Little Things

When Dr. Nicole Braton’s father passed away, she decided to “find the joy in the smallest of things.” For 100 days, she intentionally looked for the little things she enjoyed. She found this practice helped her cope during the difficult season. She started encouraging others to join her in "100 Days of Gratitude."

As mindfulness coach Jill Carbone explains, “Life is strung together moment by moment. So often, we race through our days to get to the next big event, holiday, or celebration. Living a fulfilled life requires appreciating all of the moments in between, for that is where happiness truly lies.”

Simply taking a moment to recognize the little things that bring you pleasure can have a positive impact. Begin by looking for the gifts in the ordinary.  Take some time to notice these little pleasures: things like a glass of ice water, your favorite food, a warm bath, hot tea, or a comfortable bed.

Recognizing the People In Our Lives

In an ideal world, we would have many friends and family connections that we are grateful for. Unfortunately, this is not always the case. During seasons of loss and loneliness, it might be difficult to find people in our lives for whom we can be thankful. 

During these times, it is helpful to recognize the individuals we do interact with - the neighbor who waves to us from across the street, our mail carrier, or the person helping us at the bank. 

We can also think of people who have invested in us throughout our lives, like a special teacher, kind relative, beloved neighbor, or close friend. If that proves difficult, we can take a moment to celebrate our best-loved authors, the musicians who created our favorite song, or other performers that we take delight in watching. 

Experiences for Which We Are Thankful

As you look over your life, are there experiences that you are thankful for? Perhaps it’s the chance to go to college, a family vacation, or another significant event. After thinking about the big things, focus on remembering little experiences that brought you joy. 

It can be something as small as the first time we went off the diving board, playing a board game with friends, walking to the park, spending time exploring a hobby, or reading a book. Every one of these moments can flood us with feelings of gratitude. Lean into the feeling for just a moment.

Gratitude When We Are Hurting

Thinking about gratefulness doesn’t seem to make sense when you are hurting. If life has been difficult recently, you may be struggling with painful emotions. Pushing these difficult emotions aside is not our goal. In fact, denying our difficult emotions can actually harm our mental, emotional, and physical well-being.

It is important to allow yourself to lean into these painful emotions and accept them without judgment. Leaning into difficult emotions can actually open you up to a whole new experience.  According to Brene Brown, “mindfully practicing authenticity during our most soul-searching struggles is how we invite grace, joy, and gratitude into our lives.” 

So how do we develop a gratitude practice in difficult times? Well, to start with, it must be authentic. During difficult times, we may not have much that we feel grateful for, but there are some little things that we can take a moment to notice. 

By intentionally placing our attention on these small things that please us, we can authentically cultivate gratitude. We can begin to recognize the people in our lives and think about past experiences for which we are thankful.

What can you do to cultivate a practice of gratitude and lean into joy!

Dr. Jamie

Thriving or Surviving the Summer with Kids

Summer can be the highlight of a kid's year, but they can also struggle with boredom if they have extra time at home. You may run low on ideas to keep them entertained, and start counting down the days until school begins again.

That is no fun for anyone, and you all deserve to enjoy your summer. I want to remind you that we don't need to fill every day with activities or constantly entertain our kids. There’s value in giving our kids some unstructured time.

It may feel counterintuitive, but sometimes letting them figure out what to do on their own will bring more joy than anything we could plan. So, while children might not appreciate it, remind yourself that, at times, "boredom is a gift." 

Let’s look at the benefits of unstructured play and consider how it might look for your family. 

Include Time for Unstructured Play

Many of us spent nearly our entire summer outside playing with friends in the neighborhood. We were responsible for our own fun for hours and hours. But over the last two decades, kids in the US have lost 9-12 hours of free play each week.  

Often, caregivers who want the very best for their children sign them up for tons of activities. While some structured activities can be great for kids, there are many benefits to independent free play. It gives them the opportunity to… 

• negotiate and cooperate with others.
• explore their own interests.
• develop creativity.
• practice independence and decision-making.
• move their body in a more functional way.

Part of the magic of summer happens when we give the kids time to play without direction from adults. They learn so many things through self-directed play that they would not learn otherwise. Of course, we need to find safe, age-appropriate ways to give them this freedom.

With a very young child, this might mean shadowing them on the playground, rather than directing their play. For an older child, it might be bringing a book to the park, so you can sit to the side and let them play alone with an adult nearby in case of an emergency. Eventually, you might think they are old enough to go with some of their trusted friends. It will vary from family to family and child to child, depending on what you think they are ready for.

Responding to "I'm Bored"

Children may struggle to "find their own fun," especially at first. In those moments, it can be helpful to...

• express empathy - don't brush off or minimize their experience. Let them know that you see how difficult it is for them, without trying to rescue them from the discomfort.
• gently guide them to come up with ideas - you can brainstorm ideas ahead of time, and hang up the list where they have access to it. 
• express confidence - let them know that you believe they can find some fun on their own.
• set a time frame - let them know you will check in on them after a set amount of time. You may find that they are fully engaged when you check on them.

It can also help to give kids access to a wide variety of raw materials for fun...

• lots of art supplies
• an outdoor space to explore
• freedom to make a little bit of a mess (they can clean it up when they are done)

Pursuing Interests and Passions

When children have time to explore their passions with the proper tools on their own, they can…

• pursue individual interests and passions at a deeper level.
• immerse themselves in the aspects of the hobby that they are most interested in.
• move at their own pace. 
• seek to understand the subject on their own, rather than being told what to think.

Try to guide them through any problems or frustrations they face, rather than solving them yourself. Show them that you are confident they can handle most things with a little bit of guidance and encouragement. 

Use Screens Wisely

Children often wear caregivers down, even when screen time limits are put in place. Excessive screen time can lead to eye strain, sleep issues, poor posture, weak muscles, obesity, behavior problems, impatience, difficulty making friends, and academic difficulties. So, a majority of their time is best used engaging in other activities.  

Screen time recommendations are generally determined by the child's age (for more information, check out this article).

• babies and toddlers (no screen time at all)
• 3-5 year olds (one hour or less) 
• 6+ (two hours or less)

Expectations, empathy, and distraction can go a long way when dealing with screens. Let the child know how much screen time they will be allowed. When that gets near, a gentle reminder may be helpful. If they begin to show strong emotion, remind yourself that staying emotionally regulated yourself can help the child's ability to settle. Let them know that you understand it's hard and empathize with their feelings. When they are ready, offer a few suggestions on what to do next and ask what they would like to do. 

You might say something like...

• "It looks like you are really sad that you can't watch another show. I know that it's hard. Let's go find something to do outside." 
• "I know you enjoy playing that video game. It's really fun. I wonder if you would like to do some art or invite your friend to come over." 
• "It seems like you are really angry about not using screens. Sometimes I get angry when I can't do things I like. Would you like me to help you to find something else to do? Or would you like to find something on your own?"

If you feel like screens are getting out of hand in your house, it can be helpful to disconnect from screens completely for a period of time. It's a type of detox that allows you to reset your family’s screen-time habits. You can use this time to spend with people you love or to explore other interests. 

Fun activities and lots of family time to connect are important, but be sure to schedule some unstructured time into your summer as well. I hope you and the kids in your life enjoy this summer! 

Dr. Jamie

It's Not Just for Bodybuilders

Protein is known for its role in muscle repair, but it plays many other roles throughout your body. Getting enough protein is crucial for everyone, even if you are not an elite athlete or a bodybuilder. You literally cannot survive without protein; it is in every cell in your body.

Since the body does not store protein, your diet must provide adequate amounts. Many people require significantly more protein than they are consuming. Perhaps they have been told that it will cause them to gain weight or that they should limit their meat intake. However, I believe getting enough protein can actually help you move towards or maintain a healthy weight.

How much protein do you need? What kind should you have? The answer is nuanced, but I'll give you some good guidelines below to get you started. From there, you can listen to how your body feels and make adjustments. Pay attention to your energy level, mental clarity, sleep quality, mood, etc.

Let’s look at what your body needs and explore the healthiest ways to get it.

Why is Protein 

Amino acids found in protein are used to repair the tissues in your body. All systems in your body need this to function properly. Your digestive, respiratory, circulatory, and endocrine systems will not thrive unless the tissue is repaired.

In a very real way, protein is one of the building blocks of a healthy and strong body. According to livestrong.com, protein helps “produce new cells, regulate hormones and enzymes, heal wounds, and promote immune function.”

It is also considered the most important macronutrient in building muscle, which can elevate your metabolic rate. And since protein also helps you feel full longer, it is great for those wanting to be at a healthy weight.

How Much Protein 

Your protein needs are individual; there is no one-size-fits-all measurement. Typically, you need .8g-1g per one pound of body weight, but it will depend on your activity level and body mass index (BMI).

Here is an example of using this method to determine the protein needs of someone weighing 160lbs.

.8g x 160lbs. = 128g of protein to 1g x 160 lbs. = 160g of protein

So, a 160 lb. person would need approximately 128-160 grams. That is a lot of protein! 

What does this mean in terms of food?

Most people don't know what 130g of protein looks like, let alone how to get it daily. It can seem overwhelming to get that much protein, so I recommend focusing on what you need for each meal. For example, 130 grams of protein could be consumed by having: 30 grams (at breakfast, lunch, and dinner) and two snacks with 20 grams each.

What do 30 grams of protein look like?

• Chicken (3.5-4 oz)
• Ground Beef (4 oz)
• Shrimp (5 oz)
• Salmon (5.5 oz)
• Eggs (4-5 eggs, depending on their size)
• Pork Tenderloin (4 oz)
• Milk (3.5 cups)
• Yogurt (3-4 cups, depending on the type)
• Cheese (3-5 oz, depending on the type)
• Black beans (1.5-2 cups)
• Soybeans (just over 1 cup)

The Best Source of Protein

Quality meat is a wonderful source of protein. We need to consider how the animal was raised when assessing the quality of animal-based proteins. How it moved and what it ate are extremely important. It is not just in the animals' best interest to be grass-fed or free-range; it has a direct impact on your health.

A study by Mother Earth News compared eggs from free-range chickens with those kept in cages. It found that free-range eggs contained significantly more vitamin A, omega-3, vitamin E, and beta-carotene. Grass-fed beef has also been found to contain higher levels of vitamins, antioxidants, and anti-inflammatory omega-3 fatty acids when compared to conventional beef. 

Companies spend a lot of money each year marketing their products. The terms used can be confusing for consumers. The following chart can help you decipher these terms, so you understand the quality of the meat you are buying.

Plant-Based Protein

While plants contain many necessary nutrients, they are not considered a complete protein because they lack one or more of the essential amino acids. It is possible to get the nutrients you need without eating meat, but you must be intentional about it. 

Many people think beans are a great alternative to meat, but when you compare the amino acids found in 4 oz. of beans vs. 4 oz. of meat, they just don't stack up. Check out the following graphic from Diana Rodgers, RD, at Sustainable Dish. 

Here are some protein sources for those eating a vegetarian or vegan diet...  

• Nuts & seeds 
• Beans & lentils (if your body tolerates them well).
• Quinoa, rice, and other grains
• Whole, organic, non-GMO soy products such as tofu. (Please do NOT rely on products containing soy protein isolates or concentrates, which are often found in soy burgers, meatless chicken, as well as protein bars.)
• Some plant-based protein shakes could be useful if you are struggling to get enough protein in your diet, but check the ingredient list carefully! 

This Vegetarian and Vegan Guide, created by Mark Hyman, M.D., is a great resource for vegans and vegetarians trying to eat healthy

What might increase your need for protein?

You may want to go toward the higher end of the protein recommendation if you have a higher muscle mass or are a bit older.

• Higher muscle mass - If you have a lot of muscle mass, consuming more protein might be necessary to make sure you are able to repair and maintain your muscles.
• Older individuals - As you get older, you often need more protein to prevent muscle loss. Sarcopenia is muscle loss, and it is incredibly common as we age. Consuming more protein and continuing to move (especially with resistance training) can be great ways to protect from muscle loss or sarcopenia as you age. 

Let's talk about how you can get the protein you need. We can make a realistic plan, so you can nourish your body and feel your best!

Dr. Jamie, D.C. 

Are These Foods Healthy?

We’re surrounded by feel-good labels: “low-fat,” “heart-healthy,” “vegan,” “gluten-free,” “all-natural.” They sound healthy, right? But here’s the catch - Starbursts are low-fat. Oreos are vegan. Reese’s are gluten-free. Those labels don't make them healthy. Healthy foods are nutritious, meaning they provide vitamins and minerals to support our body's health.

If we only look at the front of a package, the manufacturer can trick us into thinking foods are healthy that may not be. We need to flip the package over to look at the ingredients. Then, we can make an educated decision about what we put in our bodies. My guiding principle is simple: if I wouldn’t eat the ingredients plain, I don’t want them disguised in a “food-like” product.

My goal is to feel good, stay energized, and support my body with real nourishment. I don't focus on a number on the scale, because that doesn't give a full picture of health. It's much more nuanced than that. I want you to focus on how you feel - are you sleeping well, do you have steady energy, are you out of pain, is your skin clear, is your digestion smooth? These are some measures of health that matter to me.

Let me show you ten foods I used to think were healthy, and why I’ve since made the switch to whole, nutrient-dense options.

1. Veggie Burgers

I used to think veggie burgers were a healthier alternative to beef because they are lower in fat and cholesterol. However, we don't need to be as afraid of dietary cholesterol as many think, because it doesn’t significantly affect blood cholesterol levels. Soy patties often come with a long list of fillers, while grass-fed burgers have just one ingredient: beef. Grass-fed beef is a complete protein and a source of healthy fats. It's nutrient-dense, tasty, and satisfying. I would choose it over a soy burger any day.

2. Fruit-Flavored Yogurt

My go-to breakfast used to be 80-calorie fruit yogurt. It was low in calories, so I thought it was a good choice. But the fact that it had natural and artificial flavoring is a red flag. Having plain, full-fat yogurt with fresh berries is a much better choice. The fat in it supports hormone production, stabilizes blood sugar, and keeps me satisfied and energized. There is no doubt in my mind that it is far superior to that 80-calorie yogurt.

3. Orange Juice

I loved orange juice as a child; who wouldn't want to start the day with the sweet treat? But one glass of orange juice has 26 grams of carbohydrates in it. That's a lot for your body to process and can impact your blood sugar. A typical orange has only 11 grams of carbs and has fiber that slows down the absorption of the sugar. This principle is true for all juices - apple, cranberry, grape, etc. In general, having the whole fruit is better than drinking it as juice.

4. Whole Grain or Wheat Bread

Modern bread is nothing like traditional bread; grains used to be soaked and sprouted to make them easier to digest. Today’s commercial bread is made in bulk - quickly and cheaply - often with inflammatory ingredients. Ideally, bread should only contain flour, water, yeast, salt, and maybe some herbs. Most store-bought versions have lots of other ingredients and don’t meet this standard at all.

5. Seasoning Packets

I wish these packets were healthy because they are so convenient. However, most are filled with MSG, maltodextrin, disodium inosinate, and “natural flavors.” Luckily, making your own spice blends is pretty simple, affordable, and far healthier. I keep a homemade taco/fajita mix in my spice drawer at all times.

6. Salad Dressing

“Light” and “gluten-free” dressings fooled me. I really thought they were healthy. But most store-bought dressings contain highly processed oils that trigger inflammation. Fat is essential, but it should come from whole sources like meat, fish, olives, avocados, and coconuts. Making homemade dressing is not as difficult as people often think. Mine is made with olive oil and vinegar.

7. Vegetable Oils & Margarine

These oils didn’t exist before the 1900s. Manufacturers love them because they are shelf-stable and cheap, so they are found everywhere. They are marketed as “heart-healthy,” but they are linked to inflammation and chronic disease. I prefer to cook with coconut oil, ghee, or lard. I also use olive oil for low-heat dishes.

8. Wheat Thins, Pretzels, & Crackers

“Reduced fat” and “whole grain” sound great, but these snacks are high in carbs, low in nutrients, and made with low-quality oils. Vegetables offer more nutrition without the additives and ingredients found in most packaged food. Plus, they’re naturally lower in carbs. Fruit is also a good option; though they are higher in carbs than vegetables, they also have more nutrients than most processed snacks.

9. Prepackaged Fruit Cups

Convenient, yes again - but often contains unnecessary added sugar. Pineapple is already sweet - why add more? It might take a minute to cut up an apple or peel an orange, but it may be worth it. You will avoid the extra sugar and preservatives.

10. Cereal

Cereal tends to be high in carbs, full of processed ingredients, and fortified with synthetic vitamins. Fortification sounds good, but artificial vitamins aren’t absorbed like those in whole foods. Some studies even link excessive fortification to obesity and diabetes. I would rather have you choose fruits, vegetables, and meats for sustainable health and energy.

Set yourself up for health by reading the ingredients, trusting your instincts, and knowing that your body deserves healthy, nutritious food. 

Dr. Jamie

P.S.  Health food branding expert Matt Rosenman explains some ways marketing can be deceptive in his funny videos, where he rebrands candy to look like a health food. Just click on the one-minute videos below to see how easy it is for marketing companies to manipulate consumers.