Another Gift…

A beloved baby.

Our family is elated to share that we are expecting! My sweet McKaela is going to be a big sister. We are in the throes of packing and moving into a new home and are quite excited for the new season and adventures ahead of us.

There are so many ways I have grown and stretched since I had McKaela almost 2 years ago. It hasn’t all been butterflies and rainbows. In fact, I have had some really dark moments and days, but I also have had some of the wildest, freest highs I could have imagined. She has been a gift to our family in dozens of ways and taught me lessons I never knew I needed to learn. McKaela has given me joy beyond what I could have imagined. I know that our new little one will do the same.

As the weeks have unfolded during this first trimester, I have reminisced and thought through ups, downs, changes, what I would do differently, joys and the journey our family has walked. Two years later, I am a very different person, probably because I know myself even better and know my Father much more intimately. Interestingly, I have sacrificed more than I ever wanted, but have found a richer, more authentic self.

As my family celebrates new life and the blessing of children, I would love to share how this thing called ‘motherhood’ has sprouted new fruit in my own life and how I am watering these unexpected ‘buds’. My garden may not look like I envisioned, but as each day passes, I am seeing more beauty and valuing every tiny bloom.

Love, the Father’s Unconditional Love

Growing up in a loving home, being surrounded by warm, caring individuals, and reading about love through scripture all my life, I really thought I understood love. Then, I had a baby. The richness of love expands exponentially when you have children. It is unexplainable! I never knew it ran so deep. I never knew what unconditional meant until I had a little one. More authentic and intimate than any feeling could ever be is pure, unadulterated love. Our Heavenly Father gave us such a gift to be able to feel, express and experience this love on earth. I am amazed, perplexed and ready to continue learning.

Adaptability, Absolutely Necessary and Highly Undervalued

This ‘gift’ has stretched me far beyond my comfort level. I have resisted, moped, created some miserable days for myself, all because I wouldn’t adapt. But the times I allowed myself to be flexible, those moments when I chose to make lemonade out of my lemons, those thoughts I chose to sweep out of my mind so I could create a new solution, those were monumental growth moments for me. Simply learning to assess, change my plan, and adapt has helped me not get stuck in unhealthy thought patterns, pity parties, and resentment. My ability to believe that veering from my well-laid plans could not only be good but had the potential to be great, helped me avoid ‘mommy funk’ and see beauty on my cloudy days.

Forgiveness, Simple and Complete

Oh, how many times I have messed up, yelled at my daughter or overreacted. How many times I have lost my patience in utter frustration. Yet, I have come to her, often tearfully, despising my actions or behavior, and she loves me. She hugs me, kisses me and still wants to be with me. Sure, maybe she doesn’t fully understand everything that happened, but she knows tone, facial expressions, and actions. She reminds me of the freedom of forgiveness and the value of connection. She gives this beautiful, free gift to me. How can I not gift it to others?

The Awe of a Moment

Sometimes we talk about words like ‘joy’ without the slightest inkling of what they truly mean. What does it look like to live a life of joy? Those moments when my daughter looks at me with gleaming eyes and a smiling face fill me with joy. Those moments when she is silly and mimics what she saw to get my attention make me laugh with delight. Those sweet minutes when she snuggles close warms my heart unlike anything else. Our children can bring us out of planning, doing, and serving mode and bring us into the present. They help us remember to take a breath, enjoy a moment, and capture a beautiful memory. What a gift to be able to live more moments present, delighted, content and captivated!

Our children are such a gift. Yes, they require unmeasurable sacrifice, attention, finances, and care, but they gift us with the ability to be people of better character, the ability to understand ourselves more completely and maybe most importantly, the necessity of depending our Heavenly Father more intimately.

Thank you for celebrating our special gifts! Blessings as you unwrap, enjoy and cherish the gifts in your life!

TRUTH: Children are a gift from God; they are his reward.

Psalm 127:3 (TLB)

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Recipes

How to Make Perfect Parmesan Kale Chips

For years the only vegetable my husband ate was green beans. Then, one day, one amazing day, he decided to try kale. BUT, there were very clear specifications about how he would try kale…as chips. Needless to say, I set out to make the crunchiest, most flavorful kale chips he could imagine. With a little cooking smarts and intense motivation to wow his palate, I won him over.

Now, many years later, he still asks for them regularly. We have tried making them many different ways, adjusting temperature, seasonings and even using different types of kale.

While I know that kale chips is no new recipe, I have spoken with so many people that tried cooking them only to bring a pan of burnt chips out of the oven. Oh, don’t worry, you are not alone! I have ruined quite a few pans of kale chips myself! But, those cooking blunders kept me experimenting to figure out the perfect time and temperature. Other kale bloopers ended in overly salty chips and underseasoned ones. Determined, I kept testing and tweaking and my husband kept tasting, to my delight.

If you have ever attempted kale chips only to throw them in the trash OR if you curious about the best ways I have found to make them perfectly crisp every time, these are my tips AND my recipe for Perfect Parmesan Kale Chips. (Oh, if you read this post, you know that I am so over perfection, but ‘Excellent Parmesan Kale Chips’ just doesn’t have a nice ring. For today, we are embracing perfection.)

Kale Chip Cooking Tips

Cook at the proper temperature. We found 325 degrees cooks them perfectly. Whenever we cook any higher, some of the chips brown before the others are crisp.
Do not crowd the pan. Cook in several batches and spread out the kale on several pans. Each piece of kale should have a little room so that air can circulate around the kale to get it perfectly crisp.
Set your timer 2 minutes early and watch the kale chips carefully during that time (don’t leave the kitchen!). Every oven is different so make sure you adjust your cooking time to your oven. Kale chips cooked at 325 degrees in our oven take exactly 15 minutes (on the dot).
Season the chips before you put them in the oven. They are not greasy when they come out of the oven and any seasoning you add will bounce off.

Now that you know my tricks, it is time to get cooking!

Parmesan Kale Chips

INGREDIENTS

10 oz chopped kale pieces (or 1 bunch), washed and spun dry

1 ½ tbsp olive oil

¼ cup grated parmesan cheese

¼ tsp kosher salt

⅛ tsp ground black pepper (or more to taste)

DIRECTIONS

Preheat oven to 325 degrees. Line a large baking pan with non-stick foil and spray with cooking spray (I use a Misto).

In a large bowl, break up kale into large chip sized pieces and remove all tough stems. Add oil and massage the kale with your hands until all the chips have a glossy coating and are softened. Sprinkle on salt, pepper and parmesan cheese and continue to massage the kale until the seasonings have coated all of the kale pieces.

Place kale on the baking sheet and bake in 2-3 batches for 15 minutes or until kale is crunchy but not burnt. Set your timer for 2-3 minutes early and watch carefully for the last few minutes to make sure the kale does not overcook.

Serve with a sprinkle of shredded parmesan on top, if desired. If they are still warm, the cheese will slightly melt.

STORAGE TIPS

Store kale in a plastic container in the refrigerator to maintain crispness for several days.

SERVINGS: 4

NUTRITION PER SERVING

Calories 105

Total Fat 7g

Saturated Fat 2g

Cholesterol 4mg

Sodium 241mg

Carbohydrate 7g

Dietary Fiber 3g

Sugar 2g

Protein 5g

Hopefully, this recipe will be a winner on your dinner table! If you want to hear more about my story of Living with a Picky Eater, you can check out this series:

Part 1: Living with a Picky Eater, A Story of Hope

Part 2: Sanity Saving Strategies

Part 3: Another Angle

DISCLOSURE

This post contains affiliate links. If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog. Thank you for your support!

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Uncategorized

Whole Grains vs. Sprouted Grains, What You Should Know, Buy and Eat!

Americans of all ages consume less than ⅓ of the recommendations for whole grains every day. That means most individuals do not eat even 1 serving (1 slice of bread or 1/2cup cooked grain) that is 100% whole grain! YIKES!

Whole grains are a beneficial part of a healthy diet. They provide complex carbohydrate (an important source of energy), fiber (who doesn’t need a little bit MORE of that!) and a variety of vitamins and minerals, including iron, zinc, manganese, folate, magnesium, B vitamins, and vitamin A. The 2015 Dietary Guidelines recommends making at least half of your grains whole grains so that you can benefit from the nutrients. Plus, the intact fiber and protein helps your body digest the carbohydrate slower so that they do not raise blood glucose as quickly as refined grains.

Most Registered Dietitians would join me in recommending that we eat whole grains 100% of the time. This is truly ideal. Refined grains have 25% less protein, are always lower in fiber because the outer bran has been removed and are greatly reduced in at least 17 different nutrients! When compared, refined vs whole, there just isn’t a comparison…whole grains win every time!

BUT…

There is something that research is showing may even be superior… sprouted grains. These little monsters amp up the nutrition even more!

Let’s explore just exactly what they are and let me share all you need to know about where to find them in the store and how to incorporate them into your meals.

What are sprouted grains?

Sprouted grains are whole grains that have been soaked and left to germinate. All the parts of a whole grain, bran, endosperm and germ, are intact. Remember that a grain is the seed of a plant and contains all the nutrients and potential to become a plant.

When the grains are placed in the right environment (temperature and moisture), the grains begin to sprout. Enzyme activity actually transforms some of the starch into more easily digestible molecules AND some nutrients become more bioavailable to the human body. Essentially, the sprouting process makes it easier for your body to get the nutrients it wants and needs!

It is important to note that there is no regulated definition of “sprouted grains” which means that there is a level of interpretation among companies. According to the Whole Grains Council, the USDA has endorsed a definition by the American Association of Cereal Chemists,

“Malted or sprouted grains containing all of the original bran, germ, and endosperm shall be considered whole grains as long as sprout growth does not exceed kernel length and nutrient values have not diminished. These grains should be labeled as malted or sprouted whole grain.”

IF the sprout grows so long as to exceed the length of the seed, then it becomes a “plant” and no longer a sprouted grain.

What are the benefits of sprouted grains vs whole grains?

While whole grains are good sources of vitamins and minerals, these grains also have natural compounds (phytates) that can inhibit the body from absorbing some of the nutrients within the actual grain. What a bummer! However, because the sprouting process reduces these compounds and nutrients become better available for the body to digest them and adsorb them to be used.

Research has shown some pretty impressive findings about sprouted grains:

Antioxidant activity has been shown to be 200-800% more active in some sprouted grains than regular whole grains.
Sprouting can increase protein and essential amino acids (building blocks for protein)
Sprouted grains often have a higher fiber content than whole grains.
The process of sprouting can make some nutrients including, B vitamins, vitamin C, and folate, more readily available to the body.
Some research suggests that sprouted grains have a lower glycemic response (rise in blood sugar) than traditional whole grain and white (refined) breads

The problem…a lot of the research is lab analyses, plant research and very small human studies. There aren’t large human studies for which we can apply to a population. Also, the conditions, length of sprouting and type of grain create a wide variety of variables that make it difficult to conclude nutrient benefits about sprouting overall.

The Whole Grains Council has reviewed an abundance of research studies and draws these conclusions as to the current health benefits of consuming sprouted grains:

Sprouted brown rice ﬁghts diabetes.
Sprouted buckwheat protects against fatty liver disease.
Cardiovascular risk is reduced by sprouted brown rice.
Sprouted brown rice decreases depression and fatigue in nursing mothers.
Decreased blood pressure is linked to sprouted barley.

While most of the human research studies on sprouted grains are small, the research is promising and appears to show an overall trend that sprouted grains have a variety of health benefits beyond traditional whole grains.

Can you eat whole or sprouted grains on a gluten free diet?

Some people need to follow a gluten free diet due to Celiac Disease and others follow this eating pattern due to an intolerance or a sensitivity to gluten. BUT, just because they need to eat a gluten free diet doesn’t mean grains are out. In fact there are 10 different types of grains commonly available in America that are naturally gluten free! Some grains can become “contaminated” in a factory that also processes gluten containing products, but unless you have Celiac disease, most individuals are fine eating these grains.

Gluten Free Grains

Amaranth

Brown rice

Buckwheat

Corn

Millet

Oats

Quinoa

Sorghum

Teff

Wild rice

Gluten-Containing Grains

Barley

Rye

Wheat

Triticale

Where can you find sprouted grains in the grocery store?

Sprouted grain breads do not contain preservatives which is a huge win for whole foods, BUT, that also means that their shelf life is much shorter than traditional breads. Depending on the supply and demand of these products at your particular grocery store, they may be located in the traditional bread aisle (this is where it is located at my local Trader Joe’s) OR the sprouted breads may be found in the freezer aisle. When buying sprouted bread, it is best to keep in the fridge or freezer, especially if you are not planning to eat the entire loaf in 3-5 days.

Other sprouted grain products include flours, snacks, cereals, and pasta. These can be located with other similar products OR are sometimes found on a “health foods aisle” in your particular store. If you cannot find them, just ask. Some stores will have a larger selection than others, but if you can’t find what you want to buy, most stores will purchase these exact items for you if they know you will return to buy this product. They want you to buy products from THEM, again and again!

Markets like Whole Foods or Fresh Market often carry packaged sprouted grains (like quinoa, brown rice, etc) in the grains section and sometimes in the bulk foods area as well.

Please remember that just because a product label says “sprouted” does not mean it is healthy. The company may have included some sprouted grains but you must always review the ingredient list and nutrition label to determine if this is a product that is right for you and your health. Don’t let trendy “health lingo” camouflage the product for what it really is… ALWAYS take a closer look.

How do you incorporate sprouted grains in your meal plan?

Most all sprouted grain products can be used in place of their unsprouted counterpart. There are no special tricks or magic recipes to use these products. Sprouted breads tend to be more dense which makes them great toasted or in a grilled sandwich.

Sprouted grains are cooked the same way you do every other type of whole grain. Sprouted flours can be used in place of regular ones (ie. sprouted whole wheat flour for whole wheat flour).

If you are interested in trying out a recipe with sprouted grain flour, check out this cracker recipe from Sally Kuzemchak, RDN at Real Mom Nutrition!

What’s the takeaway?

Sprouted grains appear to be a great way to boost overall vitamin, mineral, fiber and antioxidant consumption, but they do have a higher cost. Due to no regulated definition, the nutrition of sprouted grains may vary widely among brands. Whole grains are still an ideal choice, especially if sprouted grains are not available or don’t fit in the weekly grocery budget. Most individuals are not consuming even half of the recommended fiber intake per day and whole grains, sprouted or not, would provide a BIG boost to help them reach their target. If you have ever been curious, now is the perfect time to add sprouted grains to your shopping list and give them a try!

References

Whole Grains Council

Today’s Dietitian, Gluten Free Whole Grains and Whole Grains: Sprouted Grains

2015-2020 Dietary Guidelines for Americans

McGill, C. R., Fulgoni, V. L., & Devareddy, L. (2015). Ten-Year Trends in Fiber and Whole Grain Intakes and Food Sources for the United States Population: National Health and Nutrition Examination Survey 2001–2010. Nutrients, 7(2), 1119–1130. http://doi.org/10.3390/nu7021119

A Few Sprouted Grain Brands

Angelic Bakehouse– breads and bread products

Food for Life, Ezekiel 4:9 Bread and bread products

Soul Sprout Granola Bars– Made with a simple ingredient list, these bars are just over 100 calories and only have 6-7 grams of sugar.

DISCLOSURE: This post contains affiliate links. If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog. Thank you for your support!

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Faith Life

Move Over Perfection, Make Room for Excellence

Striving for excellence motivates you; striving for perfection is demoralizing. — Harriet Braiker

As the oldest child in my family and with a very real and innate desire to please and excel, I think perfectionism will always be a thorn in my side. As much as I would like to imagine I can overcome it and get rid of it, I think this desire to pursue, press on, go further and use my God-given gifts is a part of how I was created. The problem is when it becomes about me.

The twist is when doing good, excelling, and moving the bar higher becomes a self-serving action.

For me, perfectionism comes from a deep rooted insecurity that I will never be enough- smart enough, good enough, talented enough,… just not enough.

Crazy hair at windy Cliffs of Moher, Ireland.

If you look for perfection, you’ll never be content. –Leo Tolstoy

As I have begun to address this insecurity, I have begun to be okay with my own definition of ‘good.’ But to be completely honest, there is a fear that in trying to find and establish peace in this area of my life, that I will become stagnant, okay with mundane, unmotivated and lose my drive.

It is this crazy unbalanced pendulum of trying to walk in a secure identity and not get caught up in seeking that which can’t be caught- perfection- but not giving up or giving in to just okay. I mean really, who wants a just an ‘okay’ life?!

Is is really possible to kick perfectionism to the curb? How do you celebrate the drive and gifts within you (because they are good!), while not living for the approval of others? And how can you identify when you are shifting back into perfection mode?

These are 3 practices I have put into place in my life that have helped me reframe and live with excellence while leaving perfection in the dust. This has been a journey of digging deeper, dealing with thoughts and behaviors that are anything but beautiful, and breathing light into the dark crevices of my soul. I certainly haven’t walked this out perfectly (ha!!), but I have made some great progress and can happily say that I am more secure and confident than ever…in all the right ways (mostly!).

Fill Up on Truth

When I am empty (or, at least not full), I want affirmation and affection to make me feel good. Plain and simple. But, when I am full to overflowing, I don’t need someone or something to meet a need in me. Instead, my gifts flow out of the overflow. When I am working on a project only half full, I really want to prove to myself and others that I am amazing because of the need to be affirmed. Filling up on truth, every morning, and inviting healthy, positive people into my inner circle that speak truth, hope and life, keeps me full to overflowing.

Verbalize Gratitude

It is easy to keep chasing the high of achievement and never stop to acknowledge gratitude in the little moments in life. The delight of accomplishment is short-lived. We quickly set another goal to achieve ‘more’, but it never seems to fill those empty places buried deep. Brene Brown shares, “I don’t have to chase extraordinary moments to find happiness – it’s right in front of me if I’m paying attention and practicing gratitude.” Stopping to fill our moment with gratitude helps us reframe. Instead of striving to become, we can choose to enjoy now, this very moment.

Gratitude turns what we have into enough. — Melody Beattie

Invest in People, Not Projects

This is a central way I determine whether I am living to be perfect or choosing to be excellent. When I am looking to love and serve people well with my gifts, it’s not really about me. The goal isn’t to have someone gush over all that I have done for them, it’s to inspire them to live forward, encourage one more small step and offer solutions that allow them to envision the future they desire. The people that make the biggest impression on our lives do not do so with their resume or list of accolades, it’s about how they made us feel, how they served us and how they went above and beyond to make our day, moment or experience amazing. But, be careful, because martyrdom syndrome can easily link arms with acts of service.

When all three of these practices take precedence in my life, the hold of perfection is weak(er).

Willie Garson shares an interesting angle, “Perfection is the antithesis to authenticity.” Essentially, who wants to learn from the perfect person? Who wants to be mentored by the one who has done it all right? It’s our failures, our mess-ups, our unexpected disasters and clawing out of the pit that makes us real, relatable and credible. All of our blemishes make us beautiful and someone worth knowing.

Maybe being perfectly imperfect isn’t so bad?

Christmas 2016- My non-Instagram worthy photos with my daughter who wasn’t remotely interested in smiling.

Our imperfect pictures of authentic, real people.

Here’s what I know…

I still love the affirmation. Always will.

I still love to contribute BIG. Probably won’t ever want to settle for average.

I still get a thrill when my contributions are recognized, big or small. Absolutely love it.

But…

I refuse to be chained to the idea that I am not enough.

I refuse to succumb to thoughts that I must achieve to be significant.

I refuse to live to exceed the expectations of others and myself.

I refuse to live for a temporary high when I can bask in unconditional love and acceptance every day.

I am enough…and YOU ARE TOO.

TRUTH: See what great love the Father has lavished on us, that we should be called children of God! And that is what we are! 1 John 3:1a (NIV)

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30Mar

Health Recipes

Slow Cooker Steel Cut Oats Recipe Blueprint

There are few things as satisfying as walking into the kitchen to wonderful aromas wafting through the air and delicious food ready to be enjoyed…without having to do any work! The slow cooker may not have a fancy name or glamorous appearance, but this kitchen tool is a busy woman’s indispensable sous chef. It does all the cooking and gives you all the glory!

Our slow cooker was given to us as a wedding present and to be completely honest, I didn’t begin using it regularly until a few years ago. Growing up, the only thing that cooked in our family slow cooker was pot roast. I simply didn’t know all that it could do for me or how it could lighten the cooking load. But as I began to test its skills, I realized the slow cooker does more than keep apple cider hot, cook a roast or warm up the green beans for a large family gathering, it has the power to save me loads of time I don’t want to spend in the kitchen!

Another confession…I love steel cut oats, but I rarely made them because I simply didn’t want to babysit them on the stove top for 20-30 minutes until they were cooked through. So, I would opt for old-fashioned oats, which are fine, but simply do not compare in texture.

My friend, Josten Fish, RDN, recently wrote a fantastic post on The Complete Guide to Oats. She clearly differentiates between steel cut, old fashioned, instant and several others, identifying how to use them, cooking times and nutritional value. Definitely check out her article!

Unlike wheat and many other types of grains, oats almost never have the bran or germ removed from the grain during processing, ensuring that oat flour and products are almost always 100% whole grain!

A research review published in 2014 looking at long-term intervention studies on the effects of oats and oat bran consumption revealed that 37 out of 64 studies showed a reduction in total cholesterol by 2-19% and 34 of the studies showed a reduction in LDL cholesterol by 4-23%. Heart disease remains the leading cause of death for both men and women in the United States. How about a bowl of oats to start your day?

Oats also boast one of the highest sources of beta-glucans, a specific type of fiber that research is showing has the potential to lower insulin resistance and blood cholesterol. Beta glucans may even help your body’s immune system fight off cancer and reduce the risk of obesity. Have another scoop of oatmeal!

To top off your warm bowl of goodness, oats have over 20 polyphenols called avenanthramides which have powerful antioxidant and anti-inflammatory properties. You just can’t go wrong with a bowl of oatmeal.

Now, let’s get our slow cooker going and whip up some tasty breakfast! The basic blueprint is SUPER simple… just 3 ingredients. But you can really jazz it up with add-ins and toppings.

A few weeks ago I made it with reduced-fat coconut milk and water and adored the coconut flavor that came through! Bananas are my favorite “non-sugar” way to add a touch of sweetness, but you can choose what you or your family enjoy best. The recipe makes 4-6 servings, depending on your hunger. It’s really a no-brainer…just toss in the ingredients, stir it up and let the magic happen while you are enjoying your well-deserved sleep or living life vibrantly during the day.

Let the magic begin!

Basic Steel Cut Oats Recipe Blueprint

Jennifer Hunt, RDN, LD

Print Recipe

Servings 4

Ingredients

1 cup steel cut oats
4.5 cups liquid water, dairy milk, coconut milk, or almond milk
¼ tsp kosher salt

Instructions

Spray slow cooker with oil spray (I use a Misto).
Add in basic overnight oats recipe.
Stir in any spices or flavors desired.
Add in sweetener or leave out altogether.
Stir in your choice of healthy fat.
Cover with lid and cook on low for 6-8 hours (overnight while you are sleeping works well!).
In the morning, stir and serve. Decorate your warm bowl of oats with your favorite toppings!

Notes

Get creative! Make this recipe your own...

Optional Flavors and Spices

1 tsp cinnamon
2 tsp vanilla or another extract
¼ tsp nutmeg (fresh ground is ah-mazing!!)
1-2 tsp pumpkin pie spice
1 cup pumpkin puree’

Optional Sweeteners

2 bananas, chopped
Honey, maple syrup or agave, to taste
Stevia, to taste
¼ cup raisins or dried fruit

Optional Healthy Fat

1 tbsp coconut oil
1 tbsp chia seeds
1 tbsp ground flax seed

Yummy Toppings

Chopped walnuts
Sliced almonds
Almond (or peanut) butter
Unsweetened coconut
Chopped banana or apple
Fresh or frozen berries

Easy as 1, 2, 3!

Stirring her ‘breakfast’ brew 😉

Warm, sweet, chewy and satisfying!

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26Mar

Health

How Often Should You Step on the Scale?

“In two decades I’ve lost a total of 789 pounds. I should be hanging from a charm bracelet.” ― Erma Bombeck

For many, weighing brings moments of delight OR torture…

It really doesn’t matter how big, small, short or tall, you don’t have to be overweight to have a love-hate relationship with the bathroom scale. Sadly, many allow the number to define them. The number tells them whether they were “good” or “bad.” The number shames them or pats them on the back. The number often sets the tone for the rest of the day. It can rob us of hope and unfortunately, the number often takes over our thought life, speaking lies, deceit, guilt, stigma, and defeat.

BUT, you don’t have to fall prey to the seductive forces of the scale. There is a way to use this tool as simply that, a tool that provides information. But like any tool, you have to know how to use it effectively if you want it to help improve your life and get results.

When we use tools improperly, we often get skewed or inaccurate results and make decisions based on that erroneous information. Sometimes, we react, rather than respond.

“How often should I weight?” is a common question in a nutrition counseling session. But maybe even more common is the statement, “I know I weigh too often, but I just can’t help it.” Sometimes we naturally believe that stepping on daily or even several times per day will intrinsically help us keep ourselves accountable and make smart choices, but I rarely, if ever, have found that to be true. Instead, the more frequent people step up, the more anxiety develops about the number.

So, how often is too often. What is not enough? How do you know if you are going overboard?

First, let’s begin by talking about what makes the scale move up and down…

Sodium Intake– If you have consumed a salty meal or fast food meal, it can cause the body to retain fluid. Water helps dilute the excessive amount of sodium. You will eventually eliminate the fluid but if you decide to weigh after a salty meal, expect to see a higher number on the scale.

Fluid and Food Consumption– Weigh a 16 ounce bottle of water and you will find it weighs 1 pound. If you drink that 16-ounce bottle of water, guess how much you will gain? One pound. Your body is in flux all day long as you eat and drink. This is normal. If you decide to weigh late in the day or after a meal, you will weigh more. It’s plain and simple.

Elimination– Are you using the bathroom daily? Do you eliminate on a regular basis? If not, the scale will show.

Excessive Loss of Sweat– If you just had a sweaty workout, you have eliminated some fluid and could even be dehydrated, causing the scale to drop. This doesn’t mean you lost a pound or 2 of fat, but simply that you lost fluid.

Carb-Loading– According to Sports Dietitian, Nancy Clark, for every 1 ounce of carbohydrate, you store 3 ounces of water as glycogen stores. If you are preparing for a race or big athletic event by boosting your carb intake the day before, your weight will increase. However, even for the non-athlete, if you eat a high carb meal, expect higher weight the next day.

Pre-menstrual Bloating– Hormones can play a role in retaining water for a short period of time. It’s not fun but these hormones also allow women to carry, nourish and protect a baby in the womb, breastfeed, and exert all of our feminine charms.

There are a few items that must be consistent EVERY time you weigh in order to get the most accurate, “true weight”:

Same day of the week
Same time of the day, ideally first thing in the morning
Similar clothing or naked
After the same process
Same scale

For example, you might choose “Weigh-In Wednesday”. Every Wednesday morning you wake up, use the restroom, shower and then step on the scale. By maintaining consistency, you are able to receive clear information that is least likely to be skewed. Remember, it is information- that’s it.

The encouraging part is that you get to decide how to process the information and what you will do with it. It might mean you decide to tweak your exercise routine or move from 4 to 5 days per week. It might mean you decide to begin working to take your lunch to work 3 days per week instead of grabbing a quick bite out. It might mean you decide to get out your crock pot out and commit to 1 or 2 meals in the slow cooker each week so that you can avoid fast food on the ballgame nights.

The scale is information. Decide to respond, rather than react.

Let’s debunk some myths, invite some fresh perspective and protest the scale guilt…

Weighing too frequently can idolize a number.

Do you have an ideal body weight? Where did that number come from? How do you know it is the right weight for you? In working with hundreds of patients and clients in the area of weight loss, one thing I know is that during our first consult, there is absolutely no way to determine an exact ideal weight or whether that individual will be able to reach a particular weight. If we idolize a number, it may only lead to disappointment and feelings of failure, which do nothing to keep us motivated and moving forward. Instead, that keeps us stuck or falling back into ill-effective habits.

WEIGHT is a result a variety of factors, but one thing is for sure, even the best formulas can’t exactly predict how fast or steady weight loss will be. I know, this is frustrating for many people, but YOUR BODY IS COMPLEX and wonderfully made and even the best science does not fully comprehend all that God created.

You must have a general target to move towards, but if we get overly focused on reaching the weight you were when you were 10 years younger, it may turn into a very frustrating journey. A HEALTHY YOU is not just about weight. Wise healthcare practitioners will help you assess your health considering body fat, cholesterol, blood pressure, physical strength and mobility, inflammatory markers and so much more. If you think being healthy is a number on the scale, it can lead you astray.

Interestingly, many athletes have high weights and BMIs (body mass index). This is due to their weight in muscle. They may be lean, muscular and have a great shape but their weight can be high because they are carrying more lean body mass.

To get some better perspective, ask your Registered Dietitian or healthcare practitioner about how to assess your body fat percentage.

Weighing too often can shift your focus from healthy behaviors to making the dial move.

Controlling our weight turns into a game and often leads to overly strict behaviors and choices for a period of time, instead of working healthy habits into our regular lives. Have you ever talked with someone who said they were going to eat a Lean Cuisine every night for dinner to cut back on portions and calories and continued cooking their traditional higher calorie/fat meals for their family?

This person clearly understands that they need some lighter dinners and smaller portions, but to assume that they will eat a Lean Cuisine or low calorie frozen meal every night for dinner for the rest of their life while their family eats supper favorites at the dinner table is absurd. Instead of thinking about how to restrict and control, a better way is to think about how to adapt family dinners to benefit themselves and the entire family. It’s time to focus on long-term, effective strategies, not short-term solutions to change move the dial.

Weighing too often can move our focus away from mindful eating.

Learning to acknowledge and respect satiety and body signals of hunger is a part of living a healthy lifestyle. No one practices this perfectly but it is a crucial part of long-term success (losing or maintaining weight). When we override real feelings of hunger because we are scared of the scale, we are not respecting our bodies and not practicing proper fueling.

If we want to be our best, it takes fueling properly and saying “yes” when our body is asking for nourishment. Making the scale move is not about telling ourselves “no” to food. It’s about creating habits and patterns that help us fuel well at the right times so that we perform, think, feel and look our best. Overriding these signals as a way to restrict might make the scale move temporarily, but it is not a strategy that can be sustained long-term and it is NOT a way to honor our body.

My confession.

I don’t own a scale. That’s right. I owned one for years, didn’t use it often and eventually threw it out. In fact, when I was trying to lose weight after having my daughter, I probably stepped on it a handful of times. This may not be the right method for everyone, but I have found that the numbers on the scale weren’t motivating to me. Instead, they just made me feel inadequate. I decided I could reach my goals by moving my focus to specific habits and behaviors I could modify to help me lose the weight and body fat I wanted to lose. And I did!!

In this fitness article, you will read that I adapted my exercise routine MANY times to find a consistent way to make it happen on a regular basis. And in my post When More Is Less, you will find 10 of my favorite strategies to lighten up meals and fuel the body well without feeling deprived. I saw that the scale was not actually a helpful tool for me in my weight loss journey after baby. But, there were clothes I wanted to fit into again that I would try on every month or so to see if I could zip them up. And, I took measurements that I monitored monthly to see progress. That journey unveiled beauty, fitness and health in a whole new way- beyond a size or number.

The scale might be a great tool for you to use on a regular basis but, as I found, it wasn’t for me.

Dr. Yoni Freedhoff, author and founder of Ottawa’s non-surgical Bariatric Medical Institute warns, “Watching those numbers go down seduces you into thinking you’ve found a lifestyle when in fact [you’re] just on a diet.”

If you think that reaching a certain weight will make you healthy, that’s not the case. In fact, it is opposite. Healthy behaviors get you to an ideal weight for your body.

So how often should you step on the scale? IF you choose to use the scale as a tool, I recommend 1 time per week or less. This allows you to see trends, without the daily ups and downs that can make us feel defeated.

In one research review, the use of daily weighing was found to be helpful for weight loss, but in another research review published a few years later, there was conflicting evidence that frequent weighing may promote feelings of depression, anxiety, low self-esteem and negative mood.

I believe that you already know “how often is too often.” I don’t think you need me or your doctor to tell you.

Engaging in your own health journey is partly learning to trust yourself, your ability to notice body signals and choosing a healthy thought life.

DON’T…

Drive yourself crazy by stepping on the scale too often.

Speak harshly to yourself when the scale doesn’t show what you want.

Allow the scale to define YOU.

DO…

Rise above the scale guilt.

Use information to develop a plan.

Value your body at any weight- it is the only one you have.

TRUTH: I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well. –Psalm 139:14 (NIV)

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