Welcome to H2O for Health radio show dedicated to helping moms and families focus on their health. Hello, I'm Jonathan Hall, editor of hallwater.com, a blog about drinking water, and host of the H2O for Health and Around the Water Cooler radio shows, now in our fourth year of broadcasting. Well, it's Wednesday, December 12th, 2012. We took a little time off to prepare for and deliver a presentation to the Water, Coffee and Tea Conference at the International Bottled Water Business Conference, but we're back with a really great show today and I'm very excited. Today, nutritionist and wellness coach, Alison Held, joins us from Westport, Connecticut. Alison creates customized wellness plans for optimal health. Also with us is Lauren O'Connor, a registered dietitian from Los Angeles. Alison and Lauren are going to give us some healthy holiday tips and much, much more. So stay tuned, it's going to be really good. And well, we know that many of our listeners may be tuned to the show as an archived podcast. If you are listening live today, there are multiple ways to join the conversation. Call us toll free at 877-497-9084. You can email me at JH@hallwater.com, send a tweet to hallwater or join us online at blogtalkradio.com/h2oforheatlh and that's the letter O, not zero. And by the way, I encourage all our listeners to check out our broadcast at Facebook site, h2oforhealth. (Music)

Well, welcome Alison!

Thanks Jonathan for having me.

Yeah and welcome Lauren.

Well, thank you. I'm glad to be here.

Oh, listen. Lauren, I want to start with you. When did you realize that being a dietitian was what you really wanted to do professionally?

You know, it took several years. I mean I had had an undergrad degree. Several years later, I just -- I had seen a natural path and I had just been really sick and I realized that, you know, the power of food can really make a difference. It really stimulated my appetite for nutrition and health and well-being. And basically, I went back to school to get my master's. And there you go, I've been on the journey ever since.

And Alison, how about your journey?

My journey is very similar to Lauren's. I suffered from some digestive issues in my early 20s and I started seeing nutritionist to help myself and I got so invested in the process and that became a passion of mine. So I went on to become a health coach and then I went back from my master's in nutrition.

Well, you know, I want to ask you about this thing about being a coach. We all know that dieting can be disappointing and in fact, the new report from Harvard Medical School suggests that most diets start well, but after too many restrictive meals, people lose interest, they get bored and quit. And Alison, I wonder, is this where a wellness coach can be helpful and by the way, can you coach and how do you coach wellness?

I know, wellness is definitely a growing field and I think for good reason, I think that people need to be health accountable just as the nutritionist or dietitian holds their clients accountable. A wellness coach can do that as well and it's building in step-by-step action plan so that the person does not feel overwhelmed in the process and also creating that creativity in the process so that like you said, the person that's working on improving their health doesn't get bored and sort of fall off the wagon so to speak when they're trying to improve their health.

So action plan and creativity. I want to ask about community. Dr. Sherry Pagoto is the associate professor of medicine at the University of Massachusetts Medical School and she is the inspiration behind 'plank a day'. She was a recent guest on our show and she told us that to transform our self, transform our home, our family and community and she recommends joining an online community. Lauren, I thought to get your take on our community. How are you defining that, a good way of getting past our individual barriers to better health?

Absolutely. I do believe so. I mean even to the extent of online. People feel accountable. People want to participate in like simple challenges, simple games, motivational things. You have a Facebook page and you interest your readers in taking a three-day challenge and they're onboard with you and you motivate them. You give them confidence. You make them feel that they can do it and they can and I just believe that community is one of the most important things because if you are with people who are in the same boat or who are supportive of you, then you can make your goals a reality much more easier.

And that's a feedback that we're hearing a lot that it takes that sort of group support. The other thing we hear a lot on this show is about the conflict of information that we get. I'm going to start that idea with something that Bee Wilson wrote recently in the London telegraph. She said we are now in the midst of a nutritional sea change that old enemies of fat and protein are being welcomed back or refined carbs are the new devil. And so I'm wondering, isn't part of our health problem that people want easy ways to understand consequences, but finding the right approach to better health can be complex and let me give you an example, __06:12__. So Alison, it's like there's a real issue or something that's just like the latest concern.

I think it is actually a real issue and it's something that I focus on in my practice. What I found is that when most people eliminate gluten, they feel tremendous; they feel so much better, and the real issue here is that our gluten is different than what it once was and so many foods in the marketplace contain gluten and we're eating things in such massive quantities. So there's a whole, whole kind of umbrella of information around gluten and around eating healthy and going back to our roots and nutrition can be a complicated topic, but if we break things down and go back to our ancestry and back to an original time when our farmers were providing us with all these nutrient-rich foods, it can actually be a very simple, simple way of understanding a complex topic.

And Lauren, do you want to jump in on that?

Yeah, I absolutely agree. Just breaking it down to simplicity, the foods that our ancestors eat, they were whole foods. They were plant based -- it was a plant-based diet. They didn't eat things that were loaded with preservatives and chemicals and things that we threat on. I mean think of EPA/DHA, odd things. I think that it's so important to just try as much as possible to go back to nature. Of course, it's difficult. I mean our society is so based on convenience, but I think that that really can help solve a lot of problems.

Well, you know, one of the things, as I said, we consistently hear from registered dietitians and nutritionists on the H2O for Health radio show is that, you know, we get lots of information that there is no shortage of information about becoming healthy. We recently spoke with Tim Caulfield. He is the author of The Cure for Everything. He was on the show and he talked about the introduction of his book that there's like kind of rising tides of information. You know, right before the show started, someone emailed. That's a Reuters' study that came out today or story, Reuters' story about a study. We'll just take it real quickly. It's a Harvard study. They looked at shifty ingredients and they did medical research on 264 studies and they found that things like onions, carrots, tea would almost always show a decreased cancer risk. Things like sugar would do just the opposite. It would give you a higher risk. But that for most things like there's so many things being counted as being healthy or being cancer -- you know, lowering cancer rate. But for most things out there, it just didn't stack up. One of the __09:11__ said too many studies suggesting they'd identified associations with specific foods and their relationship to cancer. And so I guess what I'm thinking is that how do you get around this thing? I'm just trying to -- this is open to both of you. How do you get around this thing if there is so much information out there that we're all picking up on that? It just holds you down and confuses you.

I think this is Lauren. I think it's just important to seek out the health professionals. When you go to the gazillion sites and blogs of people who are just people, every day people, that's where they get confusing. They take studies they don't understand. A dietitian, a wellness professional, they've been doing the research. They've been living the life, they know what they're doing so you really have to seek out the reputable sources and yes, I know it's confusing but it goes back to stick to the basics. Eliminate the processed sugars, the food that -- we know the junk foods, we know what they are, start implementing more whole foods in your diet, start implementing more plant-based foods in your diet.

And this is Alison...

Yeah, go ahead Alison.

I was just going to add to what Lauren said. I completely agree and I also think that taking this individualized approach is important because when you go to a website and read about a health issue, it's speaking to the general public. It's not necessarily speaking to you and what's going on with your diet, with your lifestyle and blending all those things together really creates that unique plan of action for you. So seeking out that professional to help guide in that individualized manner is so important.

Yeah, I agree with Alison on that matter and basically, yes there are some general things that we all can and should be doing for our energy, our mood, our concentration to feel better inside and out, but an individualized approach can be very important too.

And Lauren, you spelled -- that's spelled out in the book that you helped with, The Thin in 10 Weight-Loss Plan.

Well, it's not necessarily spelled out for the -- as far as like an individual plan. It's more generalized but it does break down the complication of like "Well, what is health, what is being healthy". It breaks it down into 10 minutes or simple steps that you can do to be healthy without over complicating the thing. Like you said, there were so many weight loss plans diet, things available on the internet. This takes it down to a simplistic approach. It has got realistic recipes that anyone can follow. It has got a health plan, a fitness plan so that you can work out, break it into 10 minutes a day and it has got some good light, good nutritional guidelines.

Good. While we're at it, Lauren, why don't you go ahead and give our listeners your website so they have that information.

Okay. It's www.nutri-savvy.com.

And that's nutri-savvy.com and Alison, your website.

Sure, it's www.healthfuldirection.com which is spelled h-e-a-l-t-h-f-u-l direction, singular.

Okay and if you're just joining us, we're on the line with Lauren O'Connor, a registered dietitian from Los Angeles and also Alison Held, she is a nutritionist and wellness coach from Westport, Connecticut. You know, there seems to be this big debate about unhealthy lifestyles. Many argue that it's society's problem. I'm sure that you guys have all been to conferences where you're hearing things about the fact that we have this big obesity problem and, you know, if there's advertising and marketing and lack of __13:11__ and this kind of big social issues. This philosophy seems to be at odds with a lot of other -- where there is particularly what I see coming from the soft drink companies that champion individual choice and people on the choice side of the argument say that people need to exercise more and that there are many simple steps to accomplish this. What about this concept of simple steps that are offered to people, is that too basic? I mean are we over simplifying how to be healthy and I feel that open to either of you or both?

This is Alison. I think simplifying is important as we've mentioned, but I do think that there is an element of going beyond just taking a number of steps everyday and really educating people on what quality of food is. I just came from a six-week experience teaching underserved communities about nutrition and about the obesity epidemic and how they can make improvements in their own home and I think these kinds of classes where we go in to communities and really teach the basics of what healthy facts are and what products are important to be incorporating into your diet and how to read an ingredient label so that people are self sufficient and they can go to the store and buy things that will help improve what's going on on the social level.

Yeah, all the stuff, things from researches say reading ingredient labels is important, but very few people do it.

I can say something on that level too. They -- it does need to be taught to some extent. You know, I provide grocery store tour. There are some basics that need to be clarified. But what I can say is if you focus more on whole food and I know that's like my motto here and less processed food, you won't have to read the label so much to get good nutrition and to get food that's not going to add to your guts or your belly, food that's going to be nourishing and generally lower in calories.

That's the old shop the perimeter and not the middle of the store, right?

Uh-huh.

Yeah. You know, this emphasis on better health and nutrition often filters down to how do we teach our kids? And recent data shows that children's eating patterns are actually fully formed by age 2. I know that clears with your research. I would like to hear your thoughts on that. So starting them off on the right path is crucial and how do you get kids to, you know, really focus on eating well?

Well, this is Lauren. I am speaking as a mom of twin 4-year-old. I can say I have got experience on both ends as a dietitian too. Really, you have to set an example -- well a realistic example of course. But you have to show your kids that you enjoy and you do eat these, your vegetables, your healthy foods and that they are peachy. They can be tasty. It also takes time and patience in reintroducing the foods over and over again, preparing them in a different way that they might prefer. Maybe they like, you know, raw vegetables with a hummus dip, maybe they don't like them steamed. Maybe they like a little bit of olive oil and a little bit of garlic spice. It's just all about setting that example yourself, keeping healthy foods in your kitchen and just keep being persistent.

Yeah. And of course, I would shine in here with, you know, using the example of drinking water as well and I want to move into like thinking about some holiday tips. But before I get there, I would like to get both of your thoughts on energy drinks for kids. There has been -- that's kind of been in the news of late and is that a problem?

This is Lauren. Oh, go ahead Alison.

Oh, thank you. I think it is a problem. I remember Jonathan when I first met you. We did a talk exclusively on energy drinks and unfortunately, the problem hasn't gone better in the last couple of years. I constantly see the teenagers grabbing that energy drink first thing in the morning as they are going off to their classes and it's really a risk in terms of the amount of caffeine that's contained in these products, the amounts of sugar and there has been a lot of reports recently in the news about these deaths of these young people due to the consumption of these energy drinks. So it's very taxing on the immune system, the heart health of an individual and just long-term effects are incredible as well.

Is part of it that energy drinks are perceived to be cool because what the energy drinks producers say is that they don't really have a lot more caffeine than, you know, a big cup of Starbucks coffee and at the same time, they are not recommended for kids. So obviously, they can't stop kids from drinking them and you're saying Alison that the problem has exacerbated. What do you do about it?

This is Lauren. What I can say is it's hard, because they are available and it's convenient and it's like you said it can be popular. We don't want to tax your body with something that is going to give you a rapid rise or rapid fall. I mean if you're feeling good because you're eating good foods consistently and you have a good diet, there is no need for it number one, well, that's easy to say for someone who is a sophisticated adult. Really, it's kind of more I guess you have to educate. It's really bad for your system. You know as Alison had mentioned, all that caffeine, there is a lot of junk in there. If that takes the place of eating real food, that is a problem.

Well, I appreciate you. It's something we keep talking about just because as Alison alluded to it, it seems like an actual problem that's getting bigger. It's not and I am not sure how we bring this to attention. I do know and I am going to start to what you said earlier, I do know that if you set the example of drinking water and having, you know, soft drinks as a treat or in moderation, that your kids will get that after a while. And speaking of that, I want to talk about holiday food and beverage tip recommendations and I am going to start that off with some H2O for Health Drinking Water tips for maintaining optimum health. The International Bottled Water Association has a few recommendations for staying properly hydrated, staying healthy and staying safe throughout the busy holiday season and these winter months. First, they want us to understand that during winter, the air is dryer and people are not as conscious of moisture loss as they are in the summer months. And they recommend bottled water as a perfect party beverage choice for anyone wishing to moderate calories from alcohol and sugar treats and of course for designated drivers. So I found online, J. Walter Thompson as you both know is one of the largest ad agencies. One of their top trends for 2013 is Health and Happiness Going Hand in Hand. So let me draw this open to both of you, what are some of your recommendations for staying healthy in the holiday?

Okay, this is Lauren. I will start. Well, what I can say is if you are going to a party or if there is a holiday buffet, I think the most important thing is to be aware of your portions, okay and to plan ahead. Obviously, you can drink some water, it will fill you up temporarily, it will help you to stay a little more satisfied instead of reaching for the first thing. You have got to exercise constraint and take a look around the room. Take a look around the room, there is going to be plenty of wonderful, beautiful, enticing dishes. If you take the time to really look around the room before you just start grabbing, number one that helps because you are being conscious of it. Number two, if you choose maybe two or three items and that's it, don't go back for a second. Choose a reasonable portion size about half a cup, that's it and spend the time enjoying speaking and engaging with your friends and family, that should be the...

Make that the focus. Yeah. Okay. Alison, any thoughts?

Those are great tips Lauren. I agree with all of them and I am making a plan like you said, it's crucial to anybody's success no matter what time of the year. Another great tip is at these parties, the food is always coming out of the kitchen. So if you can kind of strategically place yourself somewhere not so close to the kitchen that's the time that appetizer dish gets to you, __22:36__ plate will be less filled. And some other ideas are sleeping well, getting a good night rest.

Oh yeah.

Because that allows you to give you that energy that you need so that you are making the right choices during the day and you are not just picking up food for the sake of that energy rush. You have already got that natural energy because of that good night sleep. So that's one. And then the other suggestion is cutting everything in half. So like Lauren had suggested with portion sizes, looking at your recipes and if you are making cookies for the Christmas holidays thinking about cutting that sugar portion in half because most of these recipes call for just absurd amounts of ingredients that we don't need and this sugar will lower our immune system and can really be detrimental for packing on the pounds and all of that. So cutting things in half is a good approach.

That is definitely an excellent suggestion. I absolutely agree.

Those are great suggestions and I want to pick up on this sugar thing. Professor Robert Lustig, he is a pediatrician. He has been interviewed on CBS' 60 minutes and other major news shows. He believes that a root cause of unhealthy diet and obesity in particular is the excess sugar in our diet. Most of it in low fat processed foods -- but he goes a step further than most people. He says it messes with our leptin, a hormone that tells us when we are full and he has a YouTube video called Sugar: The Bitter Truth and it has been viewed over a million times. Some thoughts here on, you know, is sugar really all that bad or is this junk science? What do you guys hear in your respective areas about it and what are your feelings about?

This is Lauren. What I can basically tell you, this is from a personal feeling point of view or this is from anybody's point of view. Sugar is addicting on the fact that it is -- it tastes good. It makes you feel good temporarily. I know that when I have sugar first thing in the morning like and I am not talking about a little bit of sugar but if I had a chocolate croissant, I am more likely to want more sugar later in the day and I am more likely to eat more by the end of the day. It's just a general thing. Generally, that's what sugar does aside from all the ill effects that it does inside your body. If it's something that is going to make you eat more and crave more and it's not necessarily nutrient, then that's not good for you. That's why I really think it's important to stay away from it as much as possible.

Okay.

And this is Alison. When we are eating a whole food diet, we are staying away from it. Unfortunately, most people are not eating whole foods diet. So learning how to read ingredients and things on the label do help in terms of knowing how much sugar is in everything that we are eating. I think we forget sometimes that a small container of yogurt, you know, an 8 oz container might contain 20 g or so of sugar which is quite a few teaspoons for every -- I think it's for every four teaspoons of sugar are 1 g. So if we can calculate that on reading our labels and really decrease our sugar, we can use our natural form of energy to feel good.

The Gallup says and there is a new Gallup poll that was just out last month and they say that 16% of Americans now say that obesity is the most urgent health problem facing us and that's up from 1%. In 1999, when they first asked the question, it seems that Americans are kind of -- were getting the message here and I think the things that you have mentioned here about having an action plan, being creative in how you approach your diet, about the confidence that you get from community and the tips that you had for the holidays, you know this is good stuff and I am hoping that you know, that people will continue to get the message and to take the next step and listen to what dietitians and nutritionists have to say because you guys really are the experts on the front line. Any parting thoughts, guys, before we go?

This is Alison. Thank you Jonathan for having me today and I just think that there is so much great information that we shared like you said on today's program. And to really watch that, water consumption is the key because that is the foundation. You know, 75% of our body is made from water, so if we can start there it is the first step along our health journey.

(cross talk)

Absolutely. Yeah, absolutely. This is Lauren. And water you know, it's like she said 75% f our bodies are water. You need the hydration. If you have ever been dehydrated, you kind of test the dizziness, the sickness, it's not a great feeling. So water is so important that can help you be temporarily more satisfied. It can you know, it can just improve your skin health, it's a wonderful thing. So start off with water and work your way up to a healthy plan. And thank you so much for having me.

Yeah. Thank you guys both. Before we go, I just want to remind you that you can find the link to this show and 90 previous shows at blogtalkradio.com/h2oforhealth. We are also on Facebook at h2oforhealth. Special thanks for today's show to Alison Held, a nutritionist from Westport, Connecticut and Lauren O'Connor, a registered dietitian from Los Angeles. All through in 2012, H2O has been focused on sharing ideas for becoming healthier and maintaining good health. We know that moms and dads of all ages know that healthy habits start with them and while living healthy doesn't have to be complicated like we have talked about on today's show, staying on track yourself and keeping your family healthy can be difficult. So we want you to join us as often as possible for our H2O for Health conversation as we share tips and simple solutions on how incorporating things like drinking more water and making smart nutritious food and beverage choices can be the path to good health.