4 ways to Stay Healthy over the Holiday’s

By Lynn Lanza, Dietitian and Certified Diabetes Educator at Paper Cranes Healthcare

Can you believe the holiday’s are coming so fast? The holidays are a GREAT time for family togetherness and creating lasting memories! Be sure to make the memories the only thing that lasts and not additional pounds from holiday overeating!

  1. Practice Mindful Eating: Mindful Eating is a practice in which we pay close attention to how food makes us feel physically and encourages us to eat for physical hunger rather than emotional needs. Mindful Eating encourages one to focus on how good our food tastes and to try an eliminate distractions while eating. Research tells us that Mindful Eating practice helps us to control portions of food which can help control weight while also increasing enjoyment of eating! So when you pull up to your holiday table this year, be intentional about listening to your belly while also appreciating your taste buds!
  2. Bring the veggies: Many of our favorite yummy holidays foods also happen to be extremely rich and calorie dense, which is why we often fall into a severe food coma after our holiday meal. A great way to prevent yourself from overeating is to fill half of your holiday plate with non-starchy vegetables- think green beans, salad, Brussels sprouts, carrots or maybe broccoli. While these yummy foods are nutritional powerhouses, they are very low in calories which helps you to balance out some of the juicier foods on your plate. Many of my patients often think Healthy=Boring… this is furthest from the truth! Add flavor enhancers such as fresh garlic to your green beans, balsamic vinegar to your roasted Brussels sprouts or avocado to your salad. Olive oil in moderation is always a great, flavorful additional as well!
  3. Develop some non-food family traditions this year: Often so much of the holiday is focused around food- from the grand meal to cookie decorations to holiday parties with an endless number of appetizers and treats! This year, consider inviting your family out for a Thanksgiving day football game or walk. Maybe start a tradition of Christmas eve game night. Find joy in non-food forms of family bonding to help prevent overindulgence this year.
  4. Keep moving: The ultimate goal is to get through this holiday season without slipping into that food coma from overeating, however because of the overabundance of food in our culture, overeating is unfortunately quite commonplace. The good news is, according to new research, at least 2½ hours of aerobic exercise spread over 6 days can help prevent negative metabolic outcomes often associated with overeating, such as inflammation of fat tissue and glucose intolerance or insulin resistance. So the moral of the story is, KEEP MOVING especially during the holiday break!
Lynn is now accepting new patients. To schedule an appointment call 480-704-3474

Mindful Living and Change in Mindset

By Laura Rice, MS of Paper Cranes Healthcare

We are bombarded with strategies to enhance our health, parent our children, lose weight, help sleep, improve our relationships, develop spirituality, achieve success, make money, simplify life, reduce stress, train our pets, enhance our memory, become more tech savvy, enjoy life, prepare for retirement, travel more, engage in service, cook healthy, travel the world, complete our bucket list AND then… “Do It Yourself”(DIY) it all. To be completely honest, just thinking about the plethora of recommendations is overwhelming.

We can not do it all, nor could we or should we. Choose what is important to YOU and simplify the focus on it with enjoyment, curiosity, and a growth mindset. The growth mindset engages your mind in learning the challenge with the expectations of just that “learning something and trying something” not perfecting. The sign that we are setting ourselves up for defeat is when we tell ourselves “we should or we must” . This is a type of cognitive distortion that provides negativity to our thoughts and feelings. We may feel guilt, defeat, inadequacy, anger or sadness. Do these thoughts and emotions serve you? They do not, and they will steal the energy away from your motivation and contentment of your goals and the small steps towards those goals.

If you want to sleep better, focus on going to bed at a set time tonight and waking at a particular time in the morning. Add a beneficial bedtime routine such as reading instead of the tv or ipad. These are small steps, but when you accomplish the small steps each day before you know it the larger goal is more attainable.

If you want to improve your relationships, what can you do today? Text a friend. Initiate plans. Spend time conversing over meals. Take time to enjoy time together with no distractions. Listen and share with each other.

If you want to DIY your life… there is Pinterest… but focus on 1 area or task at a time to find success.

A Little Progress Each Day, Adds up to Big Results!

For any help with achieving your goals, the counselors at Paper Cranes Healthcare are here for you. Laura is one of three highly trained counselors who welcome a conversation with you. Call (480)704-3474 to schedule today.

Community Outreach

Here at Paper Cranes Healthcare we believe that a vital part of taking care of our community is providing high quality, engaging health education to our community. On Wednesday, February 21 our Registered Dietitian and Certified Diabetes Educator, Lynn Lanza spent the afternoon with residents of Sun Bird teaching them all about Diabetes and PreDiabetes.

Dietitian and Diabetes Educator, Lynn Lanza provides education on what happens inside the body in someone with Type 1 Diabetes, having Sun Bird residents act as Glucose, Insulin and the cell

Did you know?
-Over 29 million American currently have Diabetes.
-1.6 million new cases are diagnosed each year in Adults
-86 million American have Prediabetes
-90% don’t know they have it!
Type 2 Diabetes may be preventable in some cases. A recent study showed that for ever 2.2 pounds of weight loss (when appropriate) there was a 16% reduced risk of developing Type 2 Diabetes.
Learn more about how to prevent Type 2 Diabetes or how to better manage your Diabetes by scheduling an appointment with Lynn or one of our other caring, skilled medical provider today.
Take charge of your health TODAY!

Here Lynn leads an interactive skit to explain what happens inside the body in someone who had Type 2 Diabetes

Lynn explains core concepts for Diabetes Management and Prevention

Spreading Nutrition to the Valley

On January 18th, Lynn Lanza, spent 45 minutes on a local radio show discussing a variety of healthcare topics.  She joined Barb Regis on the show “Best of Health”, aired on Phoenix Business Radio.  Listen to the entire radio segment here

Here at Paper Cranes we find ourselves pretty luck to have our very own Registered Dietitian (RD) right here in our office.  Most primary care office will barely talk to you about nutrition, much less give you a referral to see a qualified RD.  We make it even easier for our patients by having an RD right down the hall.
Listen in to last week’s episode on Best of Health Radio by Business Radio X, where our Registered Dietitian and Certified Diabetes Educator, Lynn Lanza discusses a whole host of topics with her with her colleagues, fellow RD Carrie Perrino and Physician’s Assistant and host Barb Regis:
1. What a Registered Dietitian is and why you should be seeing one?
2. What is chronic inflammation, what causes it and why is it so bad for you?
3. The importance of creating an awareness of daily eating habits.
4. The benefit of Dietitians and providers working collaboratively to help improve patient outcomes.
5. The importance of accountability when making behavior change (23:45).
6. What to expect when you come see a Registered Dietitian (24:24).
7. What about Organic produce (27:42)
8. What a dietitian thinks about Weight loss: calories in vs. calories out or quality (30:20)
9. What about my Macros (32:49)
10. What does a dietitian really think about a ketogenic diet (33:57)
11. The importance of exercise for a healthy lifestyle (37:17)
12. How to access Registered Dietitian services- be your own advocate (42:00)
13. Lynn’s thoughts on one thing you can start doing to improve you health today (44:17)
14. Ingratiated health at Paper Cranes Healthcare (45:30)
If you’d like to schedule an appointment with Lynn, give us a call at 480-704-3474. If you are a patient of Lynn’s tell us about your experience and why other’s should sit down with her soon!

Guiding and Loving our Teens

By: Laura Rice, MS

January 2, 2018

“You can not stop the waves but you can learn to surf.”- Jon Kabat-Zinn

Let’s start off with a basic need: SLEEP. Teens do require more sleep. They require about 9 hours per night. Helping our teens prioritize this can help with all areas of their life as well as their moods. During their sleep time, the critical hormones to maturation and growth are released.

Secondly, let’s talk about their amazing NEUROLOGICAL development. The teenage years are known for a time of heightened risk-taking, poor impulse control, and self-consciousness.  This should not be viewed negatively. These behaviors are a simple result of increased neurological development. The area of the brain that is responsible for decision-making, planning, appropriate behavior, social interactions and self-awareness goes through significant development during the teenage years. There is strengthening of used synapses and elimination of unused synapses. Basically, “use it or lose it”. Teens need the ability to problem solve, make decisions, socialize and learn about who they are while parents provide guidance, support,  strict boundaries, and consequences.

Thirdly, daily LOVE of them. Spend time with them. Dinner, lunch, tv time, shopping time, car drive, household chores together and anything else in which you can be present with your teen.  Be present, not intrusive. Provide a family of unconditional love and support gives teens a safe foundation during turbulent times. When you are in the wrong, apologize and take responsibility. Accept their apologies and let them know how much they are loved despite their mistakes at times. Show them respect to enhance feelings of happiness and safety at home.  

Lastly, MODEL the positive behaviors that you want to instill in them to carry over into adulthood. They look to the adults in their lives for how to behave and to make choices about their own lives. The more positive influences surrounding them, the better. A common goal among parents is to raise young adults to be healthy, well-balanced, caring individuals who makes positive choices and has self-confidence. This does not happen overnight. It takes proactive steps and daily attention to our children even during the teenage years.

“Raise your words not your voice. It is rain that grows flowers not thunder.” -Rumi

PaperCranes Healthcare offers a Teen Stress Management Group at our Queen Creek office. Feel free to call 480-704-3474 or click here to register today.

 www.papercraneshealthcare.com

Eating with a Dietitian

Lynn Lanza
Registered Dietitian and Certified Diabetes Educator

Over my career as a Registered Dietitian I’ve often had many patients ask me, “Just tell me what you eat?”, but every person’s dietary needs are different, therefore what I eat is likely not appropriate for many of my patients. Also, my food preferences and food cultural norms are also likely different from my patients.

A few things to get out of the way,

  1. These are only my meals… If i get physically hungry between meals, I have a small snack 🙂
  2. I don’t have any food allergies, nor does anyone in my family.
  3. I’m not vegetarian or vegan, not that there’s anything wrong with this eating pattern.
  4. I enjoy being extremely active! Therefore, like I mentioned before, everyone’s dietary needs are different.
  5. Despite what most of my patients think, I do not calculate the nutritional info of everything I eat. I eat whole, real foods, mostly fruits and vegetables, eat when I’m physically hungry and stop when I’m physically satisfied.

 

MONDAY

Breakfast: 2 eggs, a few tbsp cheddar cheese, 1 high fiber flax carrot muffin, 2 orange slices- left over from lunch the day before 🙂

Lunch: Italian Chicken and Vegetable Pasta Salad

(Whole wheat Rigatoni, diced Grape Tomatoes, Bell Pepper, Zucchini, Kalamata Olives, Garlic and Red Onion, 2 tbsp crumbled Feta Cheese, 2 oz diced grilled chicken breast, dried Oregano, Red Wine Vinegar and Olive Oil all over a bed of diced Romaine)

 

Dinner: Grilled Salmon, Corn on the Cob and a large Green Salad with Avocado.

TUESDAY

Breakfast: “PB and J” smoothie with

(frozen Mixed Berries, Natural Peanut Butter, a few tbsp Whey protein powder, 1 tbsp ground Flax, 1 tbsp Chia Seeds, 1 tbsp PB2, unsweetened, ~1 cup unsweetened vanilla almond milk, 2 cups kale

Lunch: Spring mix with leftover Italian chicken and vegetable pasta salad from Lunch Monday and grilled salmon leftover from dinner Monday.

Dinner: Grilled shrimp with brown rice and an Asian slaw with raw cabbage, shredded carrots, , diced snap peas, i few chopped cashews, diced red onion and garlic, and sesame oil/rice vinegar dressing.

 

WEDNESDAY

Breakfast: Pomegranate seeds with plain greek yogurt, 1 tbsp ground flax, 1 tbsp chia seeds, 1 tbsp granola

Lunch: Homemade version of Zupas California Protein Cobb salad with: 2-3 cups spring mix, cherry tomatoes, 1/4th cup avocado, 2 oz chicken, 1 hard boiled egg, 2 oz goat cheese, 1/4 cup black olives, 1/4th cup edemame

Dinner: grilled chicken breast with 1 ear of corn and garlic roasted green beans.

THURSDAY

Breakfast: 1 slice of Dave’s Killer bread split in half. On one half, 1 over easy egg with 1 tbsp pesto; On the other half, 1 tsp strawberry preserves and 1 over easy egg on the side.

Lunch: Mason jar taco salad

(I LOVE Mason jar salads when I know I’m going to have a busy week and don’t have time to worry about food prep) with lettuce, tomato, red onion, bell pepper, ground turkey and mashed pinto beans, a few tbsp cheddar cheese, black olives, corn, salsa, and a ~1 tbsp good quality ranch (my favorite is Lighthouse farms- when you use a higher quality dressing you don’t have to use as much!)

Dinner: 2 slices homemade pizza with garlic roasted green beans (we clearly bought way too many of these, but they are our absolute favorite!)

FRIDAY

Breakfast: “Green machine banana, chocolate and peanut butter smoothie”: 2 cups kale, 1 small banana, 2 tsp unsweetened cocoa powder, 2 tbsp natural peanut butter, 1.5 tbsp unflavored whey protein, 1.5 tbsp PB2 peanut butter protein powder, 1 tbsp ground flax, 1 tbsp chia seeds, ~1 cup unsweetened almond milk + ice

Lunch: 2 slices leftover homemade pizza and 2 cups raw carrots, snap peas and tomatoes

Dinner: Yes, dietitians have “sometimes choices” as well. Friday was my Sushi treat!

To plan your next meal with Lynn, call (480)704-3474 to schedule today.

Harvest of the Month: Pumpkin Waffles

Unfortunately many of the pumpkin spice items out there right now aren’t high in nutritional value, and are usually packed full of sugar, but I’m here to share a delicious, pumpkin-filled, fall breakfast favorite of mine – Pumpkin Waffles!

Nothing says fall like pumpkin, and the great news is that this squash is that is packed full of things like Fiber, Vitamin A, Potassium, and Vitamin C just new name a few. Now why are these things good for us? Well….

  • Fiber helps us feel full, lower cholesterol, protect our heart, and helps to reduce risk of cancer
  • Vitamin A helps our eye sight, and strengthen our immune system
  • Potassium helps our maintain a consistent blood pressure, while also helping our kidney function
  • Vitamin C helps our absorption of iron, boost our immune system, and help our heart

This is a great option that even your kiddo will enjoy, and perfect for meal prep breakfast option.

Spice it up with other toppings like fresh berries, or different kinds of spreads like almond butter! Be sure to share them with us on our Facebook and show us how your family eats them!


Grab your own copy of my pumpkin waffles here and transform your breakfast routine!

for more recipes like this, or to set your own personalized nutrition and health goals call paper cranes healthcare today and set up an appointment with lynn!
stay healthy friends!

The Little Things Count with Depression

November 7, 2017

By: Laura Rice, MS, Counselor at Paper Cranes Healthcare 

Depression is engulfing and painful. It takes away one’s joy, confidence, energy, appetite, goals, focus and logic in one strong sweep. It is a lifelong battle for some. It can be a horrific battle in response to a life altering situation for others. Some feel the depression with the seasonal changes.  Depression may be an everyday feeling of  gray clouds and a blue mood, even when there are positives in one’s life. Many seek medication and/or counseling to help them with their depression.  Some hide the depression and isolate themselves due to negative feelings or fear of negative reactions from others,  which leads to the depression worsening. There are small choices everyday that one can make to proactively handle their depression. Remember, the little things do count when fighting depression.

Each day try to implement the following into your day. Try to create habits with the following behaviors. Additionally, communicating to the supportive people in your life is a great start so they know how and when to help.

  1. Practice positive thinking by choosing a daily affirmation. Some popular affirmations for depression are “ I am Strong”, “I Love Myself Unconditionally”, and “My Challenges Bring Me Better Opportunities”.  Take time to reflect on your affirmation and repeat to yourself throughout the day. Journaling and practicing relaxation breaths with your affirmation is recommended.
  2. Take a shower and get dressed. Be mindful of the smells of the soap and the feeling of the water.
  3. Eat healthy comfort whole foods. Be mindful of the taste, smells of the food, and the way your body feels. Vitamins and Mineral supplements are shown to support one’s mood.
  4. Move your body and exercise. Taking a 5 minute walk is better than nothing.
  5. Get outside and breathe in some fresh air. Be mindful with your 5 senses. Practice your breathing paired with your affirmation. According to Monica N. Starkman, MD and her book The End Of Miracles, “Try and do a little every day. Whatever you can do, just walk ten steps in place if that’s all you have the energy for. Exercise is like fertilizer for the brain and improves its biology. It has a strong anti-depressant effect, so take it like a medicine.”
  6. Enjoy the morning sunlight.
  7. Allow for yourself to engage in activities that you once enjoyed. Depression takes pleasure away so if you do not enjoy music the way you previously had, it’s ok. Listen to music, play or sing music as you did in the past even if the pleasure is not there. It is important to stimulate your brain in this manner.
  8. Giving and receiving Hugs
  9. Lower your expectations of yourself on the hard days but continue pushing yourself to stick with these daily habits.

Take Care and Remember that the Little Things Do Count!

If you feel like discussing your feeling with a counselor, Paper Cranes Healthcare is here for you. Call (480)704-3474 to schedule today.

Laura is a counselor at Paper Cranes Healthcare that specializes in working with people dealing with depression and anxiety.

Harvest of the Month: Brussels Sprouts

Brussels Sprouts have a bad rep, but trust me after reading this you’ll want to give them a chance! Besides being one of nature’s best super foods, Brussels Sprouts provide you with:

  • 20 essential vitamins and minerals 
  • Folate
  • Vitamin K
  • dietary fiber
  • Magnesium.
That’s all good news, but what does it really mean?

Well it means that a 1/2 cup serving you’ll get about 48mg of Vitamin C, which is a powerful antioxidant that keeps your body’s cells operating at tip top shape. Plus the Vitamin A supports your healthy eyesight, and 247mg of Potassium can help regulate your blood pressure and fluid balance. If that wasn’t enough Brussels Sprouts are rich in Carotenoids , Isothiocyanates, and Inoles.

“What are those?” you might ask…

well they are phytochemicals that may help prevent cancer by promoting the elimination of potential carcinogens from the body and may also reduce your risk of heart attack!

Phew!  That’s a lot of benefits packed into this little vegetable! Check out my recipe for cooking Brussels Sprouts for my family!

 

Feeling inspired? Check out these delicious recipes GUARANTEED to make your mouth water!

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Bacon Ranch Brussels Sprouts
Harvest Bowl
Holiday Roasted Veggies
Buffalo Brussels Sprouts

Check out more recipes from Delish here

SHARE YOUR RECIPES AND PICTURES WITH US HERE OR ON OUR FACEBOOK!
FOR MORE INFORMATION, OR TO SET YOUR OWN PERSONALIZED HEALTH GOALS GIVE OUR OFFICE A CALL AND MAKE AN APPOINTMENT WITH LYNN TODAY!
STAY HEALTHY FRIENDS!

Harvest of the Month: Butternut Squash

Nothing says “Fall” like a bowl of warm Butternut Squash soup on a cloudy day, but this fruit is much more than just a soup staple. It is a great accompaniment to any meal – mashed, roasted, stir fried, the possibilities are endless!

Even more good news is that 1 cup of Butternut Squashhas double the vitamin C of a medium tomato, and has about 55 less calories, 10g less carbohydrates, and 4g more fiber per cooked cup than 1 cup of potatoes! Additionally Butternut Squash gives up a whopping 163% of our daily Vitamin A in just 1 cooked cup!

So with all this new found knowledge about the hidden benefits of this delicious Autumn food, what can you do with it? Well check out how I roasted mine!

still craving more butternut squash RECIPES?
Creamy Roasted Butternut Squash Pasta
Butternut Squash and Spinach Lasagna
Butternut Squash Fries

Share your recipes and pictures with us here or on our facebook!
For more information, or to set your own personalized health goals give our office a call and make an appointment with Lynn today!
Stay healthy friends!