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WELLNESS MATTERS — ARCHIVES from Mary Ellen Psaltis, BPH Certified Nutrition and Wellness Consultant CONTENTS:
THE HOLIDAYS: Finding a Balance Between Being an Overachieving Elf and a Miserable Scrooge What do your holidays look like?
When our children were youngsters, I marked the holidays with enough decorations, lights and activities that would make any elf proud. The days and kitchen counter tops overflowed with glittery art projects and cookie icing. The windows, plastered with Stickies, featured scenes of sledding penguins and shining stars. We built handsome gingerbread houses with gooey icing and candy roofing. Evergreens were festooned on every window sill, scented candles adorned the tables and the bathroom towels were conspicuously green or red. The bay window in the living room was transformed into a snow-laden village of lit houses and ice-skaters. You could hear ever changing carols as our CD player dutifully shuffled through five CD's at a time. This is to say nothing of the tree inside (covered with lights and homemade ornaments) or the decorations outside. We took our annual trek to ZooLights and baked our favorite cookies. Yes, there was evidence everywhere that we were into the holiday season. It was on the fringe of crazy making. You do know what I mean, don't you?! I don't wish we had NOT done these things, but I no longer burn with the frantic desire to do everything. Now when decorating stops being fun, it is time to stop and do something else. Previously we pressed on which led to grouchy people – not a pretty sight for the holidays. I realize it is essential to do only those things that create joy. This has worked well, although it can mean things take more time or they don't get done at all. I bake our family famous cinnamon buns on Christmas morning, but I don't bake dozens of other kinds of treats. I have become choosier about what decorations I really do want to get out and put up. I don't have to spread cheer to every corner of the house. I notice more of what goes on inside of me, which is truly where the spirit of Christmas begins. For me, although the visual evidence may be diminished, my heart has grown. I am more excited to see friends and family, to sit down to a meal together and to look at the simple beauty of the lights on the tree or the frost on the ground. Let your holidays be merry and bright. Yes, it is fun to go to The Nutcracker and it is also fun to crack a few nuts at home with your family. I believe that it is more important for me to BE in the spirit of the season than to DO particular activities. Pick the ones that are truly meaningful to you. The symbols of this time of year remind me that there is an opportunity to renew the good within myself. It is also a time I choose to make special donations to the needy in my own community. Remember that you do not have to do everything for everyone. May the joy of the season be with you today and throughout the New Year.
Mary Ellen Psaltis is the Alliance of the ADA Well Being Chair. You may contact her at TheRecipeWriter@hotmail.com.
HOW DO I DECIDE? Fat free - Sugar free - or Taste free?
I am an avid food label reader. It is important for me to know what is in the foods my family eats. since I do not prepare everything from scratch, I rely on products that have been processed to some degree, which means there are usually more ingredients than meet the eye. Which ones are acceptable? Which one are automatic rejections? How do I decide? As a nutritionist I am forever reading articles, books and reports and the one thing I am sure about is that there are an abundance of opinions, many contrary to another. Here are my opinions about a few common additives. High Fructose Corn Syrup If it's on the label, I don't buy it. The corn growers association wants you to know that studies have not shown it causes obesity. That is inconsequential to me. I don't like the processing and chemical system used to make it. I also believe it does nothing to support a lean, healthy body. Unfortunately, it's everywhere —soda, catsup, crackers — added to prolong shelf like and to satisfy our huge sweet tooth. Fortunately, there are plenty of alternatives available. Confession: I have bought about every barbecue sauce on the market. My husband and sons prefer by far KC Masterpiece, so I buy it. That is my sole exception to the HFCS rule. I don't profess to be perfect. Hydrogenated Oils If it's on the label, I don't buy it. These are the trans-fats that you have heard about. More and more companies have stopped or greatly reduced their use so it is possible to find alternatives. Fat has been given a bad rap with hydrogenated oils leading the list. I do believe they are bad for you, but there are other ways to get the valuable fats into your diet. A little olive oil on your salad or slices of avocado in your sandwich are two. Artificial Sweeteners Aspartame (NutraSweet, Equal), Saccharin (Sweet'NLow, SugarTwin), Acesulfame K (Sunett, Sweet One), sucralose (Splenda). Guess what? If it's on the label, I don't buy it. Although you can find studies to support a safe daily intake (that already sounds bad), they have no redeeming qualities. They are a nutritional zero. Get in the habit of making different choices. If you are not enamored with replacing your late afternoon diet soda with carbonated water with fresh lime juice *which is a great idea, however), take a closer look at the soft drink aisles. REED's Inc. makes a variety of carbonated drinks including one called diet rooth beer. It has an amazingly low calorie count of six per 12 ounce bottle AND no artificial sweeteners. You will find something to replace your carbonated caffeine, if you want. Taking out the high fructose corn syrup, artificial sweeteners and trans-fats takes some thoughtful shopping and it also takes time to retrain our taste buds to appreciate the sweetness of an apple or a date, Give yourself some time. Focus on what you can eat — not what you can't (don't want) to eat. Push your shopping cart around the health food aisles or in your local food co-op. You might be surprised with the many possibilities in sauces, cookies, crackers or ice cream. I believe in eating great tasting food that does my body good. This is primarily accomplished by choosing fresh fruits and vegetables (local when possible) and eating at home. My family's diet is not overly processed. I want you to know that we do eat meat, wheat, butter, eggs, cheese, cookies and chocolate. I do read every label, I do buy primarily organic foods, I support my farmer's market, and I cook at home and enjoy food! Moderation goes a long way. Growing your awareness about the foods you eat supports healthy living.
If you have nutrition questions or great food ideas, please send them to me at
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