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Video Blog Posts

Tea Time: Weight Bias in Healthcare and Health At Every Size

9/26/2018

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  • Weight Bias in Healthcare
    • Where does it come from?
      • Many providers hold negative attitudes and stereotypes about fat people
        • Assume they won't adhere to recommendations
        • Assume they are lazy, undisciplined and weak-willed
        • Treat them with less respect
    • What are the implications?
      • Quality of care can be impacted
        • Provider thinks weight is the source of all problems
        • Provider thinks weight loss will solve all problems
        • Provider may spend less time with fat patients
      • Fat people may avoid seeking care (f/u care) d/t stigma
        • They feel they are being shamed by their provider
        • They already know they are fat (maybe already working on it)
        • They don't feel their problems are being taken seriously
    • Ideas for improving the health care experience for fat patients
      • Waiting room chairs that fit all body sizes
      • Scales for all bodies
      • Blood Pressure cuffs in each room for all bodies
      • All staff and providers need to check their bias
      • Ask patient if they want to talk about their weight or is it ok if provider talks about it
  • Association for Size Diversity and Health
    • Vision
      • We envision a world that celebrates bodies of all shapes and sizes, in which body weight is no longer a source of discrimination and where oppressed communities have equal access to the resources and practices that support health and well being.
    • Mission
      • ASDAH’s mission is to partner with service providers, educators and advocates to dismantle weight-centered health policies and practices, ensuring that people who live with multiple forms of oppression are focusing our work.
    • Guiding Values
      • RESPECT, INTEGRITY, JUSTICE, INCLUSIVENESS
  • HAES supports people of all sizes in addressing health directly by adopting healthy behaviors. It is an inclusive movement, recognizing that our social characteristics, such as our size, race, national origin, sexuality, gender, disability status, and other attributes, are assets, and acknowledges and challenges the structural and systemic forces that impinge on living well.
  • Components of HAES movement
    • Respect
      • Celebrates body diversity;
      • Honors differences in size, age, race, ethnicity, gender, dis/ability, sexual orientation, religion, class, and other human attributes.
    • Critical Awareness
      • Challenges scientific and cultural assumptions;
      • Values body knowledge and lived experiences.
    • Compassionate Self-Care
      • Finding the joy in moving one’s body and being physically active;
      • Eating in a flexible and attuned manner that values pleasure and honors internal cues of hunger, satiety, and appetite, while respecting the social conditions that frame eating options.
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Tea Time: Coffee and Caffeine

9/19/2018

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How to Navigate Caffeine in a Caffeine Crazed Society
By: Emily Winokur, Senior at University of Central Missouri 

Introduction
The first step in the morning routine often begins by turning on the coffee
machine. On the morning commute, it involves making a pit stop to grab an energy drink
or a drive-through to obtain our favorite caffeinated drink. As the midday slump
approaches, the quick search for a caffeine boost is priority. At the end of the evening,
perhaps a late-night craving will result in a chocolate ice cream. This scenario shows
how caffeine is deeply woven into our habits and routines of the day, and ultimately
developed into a staple in more than eighty percent of American diets. Developing a
greater understanding with what caffeine is, where it is found, its effects on the body,
and nutritional implications will help individuals determine to what extent it is beneficial
to the body.
Where is it located?
Caffeine in itself is considered a drug, or stimulant, due to the profound effects it
creates on the brain. It is highly addictive and effective for this very reason. Caffeine is
found naturally in more than sixty plants, the most common including kola nuts (used to
flavor soft drink colas), cocoa beans (chocolate), coffee (yes, even decaffeinated), and
tea leaves. Other sources can be found in energy drinks as well as various supplements
or over-the-counter medicines.
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How Does Caffeine Work?
            How does caffeine perform its artificial wakefulness charade on the brain? Caffeine enters the bloodstream through the stomach and the small intestine, and can begin having its effects as soon as fifteen minutes after consumption. It starts by stimulating the central nervous system. Caffeine belongs to a group of chemicals called xanthines. It interferes with adenosine (a xanthine naturally found in the brain) at multiple sites in the brain, as it is adenosine’s antagonist. Simply meaning, where adenosine promotes sleepiness, caffeine blocks it and binds to the those receptors instead. Rather than slowing down the brain and the body, it causes everything to speed up.
 
What Effects Does it Have on the Body?
Caffeine can produce many effects on the body, and targets other areas besides just the brain. A greater caffeine intake can lead to headaches, jitteriness, a fast heart rate, temporary increase in blood pressure, anxiety, trouble falling asleep, restlessness, increased urination, nausea, and vomiting. Large amounts of caffeine have been shown to contribute thinning bones (osteoporosis) due to its effects on calcium absorption. Some individuals may be more or less sensitive to caffeine’s effects, so it is important to listen to the body’s cues and control intake. The FDA recommends no more than 400 milligrams per day for the average adult. Consider limiting caffeine intake if you are prone to stress, anxiety, or sleep issues, have acid reflux, and chronic headaches, as it can worsen these conditions.
 
How to Use Caffeine Responsibly
Caffeine can be used to relieve drowsiness in the short term, however, it is not meant to act as a substitute for sleep. By restricting the body’s need for sleep and supplementing it with caffeine will lead to a vicious, unwelcome cycle. Even with caffeine in your system, continuous sleep deprivation can disrupt alertness and performance. Do your body a favor and get in the recommended eight hours to fully recharge and start the day right. Not only is sleep important, but also incorporating exercise and a balanced diet are major elements in the equation. Breaking the body down through exercising and rebuilding it with a nutritious diet creates a natural source of energy to fuel the body throughout the day without the presence of a caffeine surplus.
 
How to Make Healthier Caffeine Choices
Caffeine can be included as part of a healthy diet; however, making moves towards decreasing its less beneficial counterparts such as soda and adding extras to tea and coffee beverages (syrup/sugar/sweetener/whip cream/creamer) will help prevent obesity and diabetes. In the daily caffeine routine, try drinking the beverages at least six hours before bedtime to avoid restlessness. As always, moderation is key.
 
Starbucks Iced Caffè Mocha (16 oz) vs Starbucks Cold Brew Coffee (16 oz):
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Starbucks Iced Caffe Mocha (16oz)
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Starbucks Cold Brew Coffee (16oz)
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Managing Caffeine Withdrawal
Eliminating all caffeinated products suddenly will lead to withdrawal symptoms such as headaches, drowsiness, irritability, and trouble focusing on tasks. To change a caffeine habit, begin by keeping track of how much and where the caffeine intake is coming from. From there, start cutting back gradually. Consider adding more decaffeinated options, shortening the brew time on tea or choosing an herbal tea alternative, and selecting caffeine free over-the-counter pain relievers. Stay vigilant, as the symptoms typically resolve after a few days.
 
Conclusion
Can’t live without the caffeine? You are not alone. Moderate caffeine use can be an acceptable part of a daily ritual. Being mindful of the amount and type consumed can make a significant difference in the way the body feels (more energy, more focused). Just as an occasional indulgence with dessert will not break your health goals, having a soda or sweet tea will not throw you off course. To reap the benefits of exercise, one must partake in regular physical activity, receive adequate sleep, and fuel the body properly. Without these components in place, the body will not be able to develop to its full potential. The same goes with caffeine consumption; if excessive intake is the norm, the body will never feel truly energized, positive, and alert. By making small adjustments, being conscious of caffeine choices, and finding balance in all aspects will result in a happy and healthy body that will operate optimally in all life’s events. What positive actions will you take to change caffeine’s role in your life?
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Tea Time: Endocrine Disruptors

9/12/2018

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​
  • What are they
    • chemicals that disrupt hormones like estrogens, androgens, or thyroid
    • natural or man-made (mostly)
    • some phthalates (plasticizers)
    • DES, PCB's, other pesticides, dioxin, DDT, BPA, DEHP, phytoestrogens
  • Where do we find them
    • pesticides
    • contaminants
    • additives in food and personal care products
  • What do they do
    • Interfere with hormone metabolism in the liver or function in body cells
    • anti-androgens (like phthalates)
    • estrogen-like chemicals (like BPA)
    • Potentially causing decreased fertility, many chronic diseases, cancer
  • What can we do
    • Don't panic!
    • these chemicals are ubiquitous
    • demand more regulation on the industries that use these chemicals
    • avoid/limit single-use plastic
    • don't microwave food in plastic
    • don't store hot food in plastic (try glass or cool it down first)
    • wash plastic by hand vs in the dishwasher
    • wash all your produce
    • avoid artificial fragrance
    • use natural/homemade cleaning products
    • use EWG's cosmetics database to check for products
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Tea Time: Toddler Nutrition

9/5/2018

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  • Learning how to eat!
    • mechanics of swallowing solid foods
    • exposure to new tastes/textures all the time
    • learning to self-feed with finger foods and then utensils
    • experiencing food - using all the senses, not just taste
  • appetite varies greatly day to day
    • depends on growth spurts
    • depends on whether they are focused on learning something else (how to walk)
  • What to serve
    • Don't be afraid of flavor!
    • Keep salt minimal
      • kids will learn to like it, but it will not improve their acceptance of new foods
    • Offer a variety of foods from all the food groups
    • Limit liquids to water throughout the day, 1/2c or less of juice, and 2 cups of milk (whole milk for children 1-2 yo)
      • transition to a cup or sippy cup around 1 year of age
    • Potential allergens like peanuts (peanut flour?) should be introduced early (in infancy)
    • Avoid choking hazards for toddlers
      • whole grapes, popcorn, nuts, hot dogs, chunks of meat, hard cheese, raw vegetables, sticky candy
  • Role of parents in feeding
    • Decide what is being served and when (offering meals or snacks every 2-3 hours throughout the day)
    • Also where - ideally meals and snacks are eaten at the table
  • Encourage a healthy relationship with food
    • Allow children to decide if or how much to eat
      • serving sizes for toddlers are generally 1 tbsp per year for most foods
    • Do not use food/drink to soothe
    • Do not make certain foods (like dessert) contingent on how much dinner (or vegetables) have been eaten
      • decide in advance if dessert will be served
    • Keep mealtimes relaxed and low pressure
    • Avoid offering substitutions when your toddler refuses to eat (this is normal)
    • Keep offering foods many times, even if your toddler refuses to eat it
      • 10-20 exposures may be needed before they even try a food
      • It could take as many tries to decide if they like it
    • Model healthy eating by eating together as a family and choosing a balance of whole foods most of the time
    • Do not allow children to get up and down from the table during the meal
      • Let them decide when they are done, but encourage staying at the table until everyone is finished
  • Rely on child's doctor to monitor growth for potential concerns
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    Note: Tea Time posts are created in collaboration with Accomplished Health & Wellness

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  • Home
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