Fueling Your Family for Back to School

29 08 2017


Who is feeling the stress of “back to school”? We sure are. Dealing with a new school, new teachers, bus schedules, the dreaded “parent paperwork”, high school sports, college classes, bills, etc. Oh, and the “we need to go shopping for a homecoming dress”. Whaaaat?? Throw in our own full time jobs, managing a home, and trying to squeeze in some family time, there seems to be very little time left to focus on healthy behaviors.

I hear you. I’m there. The struggle is real.

But, nourishing our bodies and treating them with kindness and care helps give us the energy we need to deal with those hectic, stressful days. Taking a few minutes to do some meal planning at the beginning of each week will save time and reduce the stressful feeling when you hear those horrifying words: “What’s for dinner?”.

I know you panic every time you hear those words! You’re tired, you’re hungry, and you don’t want to think. So, here are 5 tips to keep you and your family on track at dinner time…

  1. Check your schedule for the week. Who needs to be where, when? How many evening meals can be eaten at home? How many need to be on the go? How can you use leftovers to save time?
  2. Plan your evening meals. This should take no more than 10 minutes (maybe up to 20 if you’re getting all fancy and looking up recipes!). To keep meals simple, just use your plate. Plan a protein, vegetable, fruit, and whole grain or starchy veggie (you know, corn, peas, potatoes…). Have a serving of dairy if you like (great source of protein, calcium, and other nutrients). Want an easy example? Check out the Harvard Healthy Eating Plate here: D Harvard Healthy Eating Plate
  3. Try to stick with whole foods if you can. And yes, whole foods can be easy and convenient! Use products like pre-cut vegetables and fruit, frozen vegetables and fruit, bagged salad, minute brown rice, frozen quinoa, canned beans, fresh ground turkey patties, etc. Get some quick and easy ideas for a stocking a healthy pantry here: The Good Pantry
  4. Check your inventory and make a grocery list! Yes, grocery shopping is necessary to be sure you have everything on hand that you need! Check out this blog and meal planning worksheet from Real Mom Nutrition! Sally does a bang up job helping parents navigate their way through hectic days and meal planning pitfalls. Take a few minutes to surf through her web site….it’s great!
  5. Prep some things ahead. Chop vegetables and fruit for recipes and snacks. Brown or pre-cook meats for tacos, sauces, soups, casseroles. Set out kitchen gadgets you will need like the crock pot, food processor, skillet, or casserole dishes. I find the more I prep ahead, the smoother our evenings go. Taking time on a Sunday evening to get organized helps me a lot.

Above all, apply the KISS principle (keep it simple, silly)! Dinner doesn’t have to be gourmet, but it should be easy and nourishing. You and your family need to reboot after a long day of work, school, practice and other activities. Putting good fuel in the tank helps give us the energy to face another busy day.

What will you do this week to help get a simple healthy meal on your family’s table? We hope you share your ideas with us!

Cathy Shaw RDN, LD is a registered and licensed dietitian nutritionist for the WV PEIA Weight Management Program

Cathy head shot


Take Action: Setting Your Own Positive Path

28 02 2017

Negativity could be called ”the white elephant in the room,”  but do we really have to  notice that white elephant, or can we create our own safe haven of positivity in which we place a shield of armor, around ourselves so that any negative feedback simply bounces off of us and has no effect? In actuality, most information is neutral, and we make this information either positive or negative based on our experiences. If you have been dealing with weight loss issues throughout your lifetime, you have more than likely tried numerous diets and or nutritional programs without success. The positive news is that you are now in the PEIA weight management program, which is not a diet but a lifestyle change. In other words, through proper diet and exercise you can attain your goal without feeling as if you have to deprive yourself of the things you love. The key is moderation rather than deprivation, being healthy rather than being the skinniest person in the room, and l knowing what works for you in order to attain these goals. Now let us focus on your own positive journey to the best you.

First, you must make realistic goals over the short-term that evoke small changes without feeling overwhelming. How many of us have entered a weight loss program and have been really excited and motivated when first starting to implement the program? We make huge goals set over the long-term but have no concrete way to attain those goals over the short term and therefore, set ourselves up for failure rather than success. For example, you may want to lose 50 pounds and set that goal, but if you do not really understand how you are going to get there or how long it is going to take, you may not be successful because you do not have a plan.

Planning is crucial to any successful change. Change takes effort and effort takes planning. Not only should you have a Plan to A, but you should also have a Plan B in case Plan A is unsuccessful. For example, you decide to go to the gym on Monday, Wednesday and Friday. However, your cat gets sick on Tuesday night, and you end up having to take her to the vet Wednesday after work. Well, you think to yourself, “there  goes one of my gym days.” This is not necessarily the case if you have a Plan B (a day when you can go to the gym if plan A is unsuccessful). If you have a Plan B, you can still attain your goal.

Secondly, you must stay accountable to yourself. Research shows that people who are most successful in managing their weight keep some type of log in reference to diet and exercise. We recommend My Fitness Pal, but this does not work for everyone- you need a method that works for you. Also, remember that small change is most successful. Instead of saying to yourself,” I don’t want to keep a log of my diet and exercise because it’s too time consuming to do every day,” why not strategize to log diet and exercise for two days over the next six weeks.  This gives you a chance to get your feet wet without drenching them. Also, making a habit of logging only certain days helps to keep you honest. Maybe, if you were logging your diet and exercise every day, at times you might be more likely to forget about that extra piece of pizza and not log it. If you only log two days a week, you might be paying more attention to accountability on your “logging days” and less likely to forget to enter foods.

Lastly, and perhaps most importantly, do not beat yourself up for mistakes made or slip-ups in your journey. Making mistakes means that you are trying and practice makes perfect. Perhaps, it is those mistakes, which cause us to learn the most about what not to do, and what works for us.  Best of luck everyone and remember- you can do this!  This is your journey, and only you can make it a success


Jessica Woodfork MA, NCC, LPC

Health Behavioral Specialist

Get Motivated, Get Moving

17 02 2017

Instant gratification- in today’s society it is a mainstay of life. However, although we may want instant gratification, it is in some cases very hard to attain, and if attained, hard to maintain. For example, some fad diets promise unrealistic goals in very little time with no real effort. Is this a realistic lifestyle change or a promise, which will go unfulfilled or last only a couple weeks? A lifestyle change takes commitment, effort and time. It also takes motivation to begin to move forward, which leads me to the topic of this blog.

As I was talking to participants this February, a certain topic came to the forefront of the conversation time after time: the ability to motivate themselves. Some reasons for a lack of motivation included: the cold gray weather as well as stagnation in weight loss and/or some weight gain. The question is what motivates us to achieve our goals. The answer is different for everyone, and you have to pick something that works for you. There are, however, some general guidelines to what best helps motivate people.

Many of us have workout friends-those individuals who go with us to the gym and participate in exercise making it tolerable or even fun. That we are in this together helps to motivate some people to a result of success. Another motivation booster is an event: the big wedding coming up, the summer vacation or the ocean cruise. These are all events in which we want to look and feel our best, so this can help motivate us to change. Lastly, someone who we deeply admire or love can help motivate us to do great things.

For me, my motivation has always come from a person who I loved and admired, my mother. My mother developed non-smoking lung cancer at the age of 49. She was a non-smoker and had no symptoms except for a cough; however, when she was finally diagnosed the cancer had spread throughout her body. She was an avid exerciser and healthy eater in her adult years. She remained steadfast and positive throughout her illness, and three months after being diagnosed with terminal cancer she ran a 10k race. She continued her fight for almost a year, at the end knowing the outcome but still persevering to get well. Her death was the most adversity I have ever faced in my life. However, her strength, positivity and enduring spirit has set a precedent in my life. I can never give up and will always do my best to accomplish my goal no matter what. This is my strongest motivation to always do my best to succeed.

In closing, whatever motivates you to reach the top of the mountain is what you should use to succeed in whatever your goal may be in your future. So the next time you need motivation, think about what makes  you your best and use that to motivate you through your journey.


Jessica Woodfork, MA, NCC, LPC

Health Behavioral Specialist

Do You “Break” the Fast?

9 02 2017


Have you heard the saying, “eat breakfast like a king, lunch like a prince, and dinner like a pauper”?  If you haven’t, maybe you’ve heard that breakfast is the most important meal of the day…but why?


Breakfast provides the body and brain with fuel after an overnight fast.  Without fuel, you are essentially running on empty.  Think of it this way.  You wake up in the morning and need to drive your car to get to work.  Your gas tank is empty.  How far are you going to get?  The same goes for our bodies.  Without providing our bodies the proper energy needed to jump start our day, we won’t get far.  In fact, research shows that breakfast improves memory, concentration, and focus throughout the day.


Breakfast is also an opportunity to feed your body good energy and sources of calcium, iron, B vitamins, protein, and fiber.  Research shows that if these nutrients are missed at breakfast, we’re less likely to meet our need for these on that day.  People who skip breakfast are also more likely to grab a mid-morning snack that’s high in fat and added sugar.


Kick-starting your morning with a meal can be good for the waistline too.  Research shows that people who eat breakfast are less likely to be overweight than those who do not eat breakfast.  Better yet, breakfast has also been shown to decrease the risk for hypertension, heart disease, and diabetes.


Follow these tips to get the most bang for your buck in breakfast:


  1. Don’t skimp on the protein. Protein increases satiety and may result in less total calories eaten in a day.  Greek yogurt, cottage cheese, cow’s milk, soy milk, eggs, oats, and quinoa are excellent sources of protein!


  1. Add fiber. High fiber foods takes a long time to digest, keeping you fuller for a longer period of time.  Aim to choose a food that has at least 3 g of fiber per serving.  Foods high in fiber include fruits, vegetables, and whole grains such as whole grain bread, bran cereal, oatmeal, unsweetened granola, and shredded wheat.


  1. Try to eat within the first hour of waking up. No appetite?  Try drinking a liquid breakfast such as a homemade smoothie or instant breakfast beverage that has less than 10 g of sugar per serving.


Feeling like there’s no time to eat breakfast in the morning?

We often put effort into packing a nutritious lunch or preparing a healthy dinner yet somehow we tend to let breakfast slip through the cracks.  The good news is breakfast doesn’t have to be an elaborate meal that we sit down to eat.  It can be a meal that we eat on the go or even at the office.  So if you find that your mornings are a rat race just to get out the door and get to work on time, know that there are ways to fit breakfast into your busy schedule.


Grab N’ Go Ideas:

  • Peanut butter and banana sandwich + fruit + milk
  • Whole grain bagel with egg and avocado + milk
  • Greek yogurt + fruit
  • Cottage cheese + fruit
  • Smoothie made with Greek yogurt, banana, berries, and low-fat milk
  • Hardboiled egg + fruit + milk
  • Oatmeal mixed with milk and topped with fresh fruit and nuts



Honey Lime Quinoa Fruit Salad by The Recipe Critic



Blueberry Bliss Breakfast Bars by Inspired Edibles



Sunbutter (or Peanut Butter), Banana, and Chia Seed Toast by Skinny Fork



Author of the blog today is Cassie Raugh, a Dietetic Intern with WVU Hospitals, Inc. working with Cathy Shaw RDN, LD of the PEIA Weight Management Program


Meal Planning Can Impact More Than Your Waistline

7 02 2017

As a member of the PEIA WMP, you likely have health goals for 2017. Do you have financial goals as well? I certainly do! After Cathy, our Registered Dietitian, shared some meal planning resources here I began thinking about how meal planning may not just help with


Myia Welsh, MSW, Program Supervisor

health goals, but with financial goals as well. How? Well, if you’re planning what you’re going to eat and when, you (1) avoid getting hit with the cost of take out and (2) can consciously decide how much you want to spend.

Here’s my favorite example:

For breakfast, my family has been eating cereal, and we fly through it. A box barely lasts a week, it seems. So, I started buying oatmeal instead. I like it better, and a container of quick oats lasts us far longer. I did the math! A container of Quaker Oats that has 13 servings per container costs $2.68 at Walmart. I like to add 2 teaspoons of brown sugar, a dash of vanilla, and a dash of cinnamon to my oatmeal. Not including my spices (cinnamon and vanilla), the cost for my oatmeal and my brown sugar are under $5.00. That’s great, but that isn’t the real story here that impacts my wallet in such a happy way! The incredibly exciting part is the cost per serving.

1 serving of quick oats (1/2 cup dry) breaks down to about $0.21 per serving.

2 teaspoons of brown sugar breaks down to about $0.02 per serving.

That means that my bowl of oatmeal costs a grand total of $0.23 per serving! Or $1.15 for the work week. No box of cereal, and certainly no breakfast sandwich from a drive-thru, can come close to touching that value. At that cost, I can pair it with a hard boiled egg or throw in a few nuts for protein and still operate on a great budget (both money and calories). Eating oatmeal for breakfast nearly all weekday mornings, I’ve made a big difference in my grocery spending… Therefore making a difference in my overall saving goals for 2017.

It’s a win all around: I can prep my dry ingredients the night before (or on Sunday for the whole week), saving precious time in the morning. I’m maintaining my weight with predictable calories for breakfast, and maintaining my budget!

Treasure the Moments This Holiday Season…

22 12 2016

Are you enjoying the hustle and bustle of the holiday season? Or are social gatherings and christmas-tree-grape-and-cheese-trayholiday treats creating anxiety and worry about maintaining your healthy habits? Navigating the holiday season can certainly be a challenge, but don’t let stress take away your joy or treasured time spent with family and friends.

Savoring the holidays doesn’t mean that you have to overindulge in anything and everything that comes along. Remember that our holiday season, no matter what holiday you may celebrate, is a time to reflect and ponder the gifts we have been given in our lives, and a time to share joy and peace with others. Of course traditional foods are often part of this reflection (our house would not be the same without my grandmother’s pizzelles and her Italian wedding soup!), and it is a perfect time to share these traditions with those around us. But what you choose to share and savor is completely up to you!  I have heard people say that they are avoiding holiday gatherings, or are worried that there will be no “good” foods to choose from. To this I say, if food is bringing about feelings of fear and guilt, then we have some work to do! Here are some tips to help reduce your anxiety about holiday gatherings, and enjoy the taste of the season:


  1. Realize that this time of year is a little different. Foods are different, schedules are different, feelings are different. Be aware of your own needs. This can be as simple as eating regularly, staying hydrated, and getting some rest. If you tend to get stressed out over the holidays, find a way to relax for a few minutes daily. Try a hot bath, a stroll outside in the fresh air, a power nap (no more than 20 minutes!), or even meditation/deep breathing. Gather your thoughts and remember what the holidays are really about.


  1. Before you head out to socialize, remember to take the edge off. Never go to a party famished! Have a small snack before you leave the house to help control hunger. An apple and a small handful of nuts can do the trick.


  1. Before you eat, make sure you check out everything that is available. Be mindful. Make a conscious decision to choose only the foods that you really want to try, and make one plate to nosh from for the evening. This way you can savor what you really want, and you won’t have to worry about trying everything (and inevitably feel guilty later).


  1. Socialize! That’s what you’re there for, right? Conversation is calorie free! Choose to socialize away from the food table, catch up with old friends, and make new ones. Chances are, if you are talking, you aren’t eating (well, because talking with your mouth full is NOT good party manners!).


  1. Go easy on the alcohol. Calories from wine, beer, and cocktails can really rack up, so be mindful. If you do drink, do so in moderation (approximately 1 drink for women and 2 drinks for men), and realize that the more you drink, the less you may be able to resist overeating.


  1. Bring something wonderful! Everyone is always worried that there will be no “healthy” food for them to eat. Simple solution: bring your own! A festive salad, a healthy appetizer, a pretty dessert. Most people love when guests bring gifts or things to share, so “wow” them with something healthy, pretty, and delicious! Here are some great ideas:

Kale Salad with Cranberry Almond Vinaigrette:


Roasted Asparagus Wrapped in Prosciutto:


Grapes, Goat Cheese, and Nuts: 


Spiced Hot Fruit Bake:


Pumpkin Pie Spiced Pecans:


  1. Be realistic. If you are on a weight loss journey, realize that losing weight over the holiday season may be a lofty goal. Focusing on weight maintenance, as well as mindfulness when it comes to food, may be better options. No one should feel anxious or guilty for enjoying time spent sharing holiday traditions with family and friends. Ditch the negative self-talk, cherish your time together, and know that your journey will continue well into the New Year.


Wishing you peace, love, and joy this season and always…

Cathy head shot     Cathy Shaw is a Licensed and Registered Dietitian Nutritionist

for the WV PEIA Weight Management Program

Hot Tips for a Happy and Healthy Thanksgiving

22 11 2016

Thanksgiving is right around the corner! Are you ready? This is a great blog we put out in 2015: Hot Tips for a Happy and Healthy Thanksgiving! Dig in and make your holiday great!

In addition here are some great links to holiday tips from Eatright,org and Choosemyplate.gov!


The Weight Management Resource Page

Thanksgiving is my favorite holiday of the year, without a doubt. I love it Cathy head shotbecause there’s really no nonsense….no perfect presents to buy and wrap, no costumes to make, no begging for candy, and no rabbits delivering baskets. It’s all about family, friends, love and traditions. It is a time of reflection, to remember what we are thankful for. It is a time when we can gather around the table to share great food, great stories, and to recall how precious our time together really is. In my family, food is a very big part of our celebration of thanks, as I am sure it is for many of you.

You may be starting to worry about how your healthy habits are going to fare over the holiday. There is so much good food to choose from! And face it, much of it is not the healthiest…multiple “casseroles”, mashed potatoes…

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