Page 8 - Chehalis Tribal Newsletter - May - June 2023

8

HEALTH/WELLNESS

You can make friends with carbs

Total avoidance rarely
works in a healthful diet ABOUT ME

By Cathy Visser,
Registered Dietitian Nutritionist I am the dietitian for the
Chehalis Tribal Wellness
When you want to lose weight, Center where I work every
what is the first food you give up? Wednesday. I also own a
For many people it is carbohydrates private practice in Olympia.
such as bread, cereal, pasta, fruit I have been a dietitian for
and potatoes. a long time. In the past, I
Avoiding foods high in served as director of the
carbohydrates can feel like an easy Meals on Wheels program,
answer to weight loss. Dropping health planner for the
pounds can be Skokomish Tribe and as a
fast when people delegate to the Red Cross
stop drinking Chehalis Tribal Wellness Center Dietitian Cathy Visser says embracing in Zambia, Africa.
sugary drinks or carbohydrates in your food plan can curb cravings and provide balance.
eating refined I grew up in the Midwest,
foods such as experience the “keto flu” for a week but have lived in Olympia
cookies, donuts or two while the body adapts to Intuitive eating since 1996. I cannot
and candy. using fat and protein molecules I work with clients to heal think of a more beautiful
For many their relationship with all foods, place to live than Western
Cathy Visser people, these for glucose in a process called but especially with carbohydrate- Washington. And I love my
foods are ketogenesis. This promotes quick containing foods. job!
weight loss, but this way of eating is
comforting but also have a negative rarely sustainable and most people Intuitive eating promotes gentle If you are living with
impact on their blood sugar and will go back to eating foods that nutrition, which means learning to diabetes, high blood
energy level. honor hunger, fullness, and most pressure or another
Nonetheless, total avoidance of contain carbs. importantly, satisfaction with food. chronic disease, please
carbohydrates rarely works over I am not suggesting that I tell my clients that satisfaction reach out for help. If you
the long run. If you stop eating eating refined white bread, white with the foods we eat is the “gravy” would like to improve your
most or all carbs, hunger hormones rice, cake, cookies and candies of intuitive eating. In other words, eating habits for better
increase and can cause intense food is a good thing for your health. if a person is psychologically health and more energy,
cravings. There are many reasons However, these foods can fit into satisfied with the foods they eat, contact me for support.
people crave foods that are high in an otherwise healthful diet. they are more likely to stick with a If you receive services
carbohydrates and some reasons Add whole foods food plan. I can help people learn from the CTWC, you can
are even related to survival of the to eat more whole food carbs and see me in the building. If
human race. As a dietitian, I like to focus on enjoy treats without binging on you do not receive services
what a person should eat more of processed or sugary foods.
Understanding cravings for good health, not what they have from CTWC, I can see you
at my Olympia office or
To better understand what to give up. I encourage people to Finding balance via telemedicine. I accept
drives us to eat foods rich in carbs, add more unprocessed or whole Gentle nutrition teaches people most health insurance
it helps to understand a little of food carbohydrates to their daily about the nutritional qualities of plans, including Medicaid,
the science behind carbohydrate diet. carbohydrates and the importance Medicare and Shasta.
digestion and cravings. Whole food carbohydrates of eating some of those daily,
In the stomach and small include whole fruits, vegetables especially whole foods. I look forward to meeting
intestine, carbohydrate-containing and whole grain breads and Gentle nutrition can include you!
foods are broken down into cereals. Try to make at least half encouraging people to combine
smaller units called glucose. of your breads and cereals whole their favorite carbs with foods that SCHEDULE AN
Under normal conditions, your grain such as 100% whole grain contain protein and fat such as APPOINTMENT
body must have a steady supply of bread, brown rice and whole wheat nuts, eggs, cheese, fish or meat. Call at 360-207-
glucose to fuel the brain, heart and pasta. This will help decrease swings in 4052 or email
muscles. The minimum amount of A few times each week, give blood sugar and prevent one from trueforyounutrition@
carbohydrates needed each day is yourself permission for a treat or getting hungry as quickly between gmail.com.
130 grams (530 calories) for most fun food such as cookies, candy meals and snacks.
humans (Dietary Reference Intake, or ice cream for quick energy and The key is finding balance LEARN MORE
NIH, 2005). psychological satisfaction. and enjoying food. It is one of Additional information
If you’ve ever gone on a very low- If you are living with diabetes, life’s great pleasures. If you are about me is available
carb diet, you know that the body you may need to watch your struggling with an eating disorder at my website:
has to adapt to low carbohydrate carbohydrate intake more than or wish to heal your relationship trueforyounutrition.com.
eating, and it’s not easy. To properly others. I can help you learn to do with food and find balance, I am
follow a ketogenic diet, one must that in a way that will not leave you here to help. Please don’t hesitate
severely limit carbohydrates and feeling deprived. to reach out.