Podcast Summary
Exploring LinkedIn for Hiring and Healthy Habits: LinkedIn is a unique hiring platform with exclusive users, while healthy habits for children and adults are essential for overall well-being.
LinkedIn is a valuable resource for hiring professionals that you may not find on other job sites. Over 70% of LinkedIn users don't visit other leading job sites, and some of these users might be open to new opportunities even if they're not actively looking for a new job. Meanwhile, in the world of health and nutrition, Doctor's Kitchen podcast host Dr. Rupa Dash shares the importance of creating healthy habits for both children and adults. With guest Dr. Olena Kerrick, they discuss the common issue of picky eating and strategies for encouraging healthy eating habits. The conversation also touches on the changing taste buds throughout childhood and adulthood and the keys to successful habit change. Overall, this discussion highlights the importance of utilizing LinkedIn for hiring and the significance of healthy habits for overall well-being. Start your search for top talent on LinkedIn, and tune in to Doctor's Kitchen podcast for inspiring and informative content on nutrition and lifestyle.
A moment of realization sparks Orlina's passion for medicine: Orlina's determination and adaptability led her to pursue a medical degree despite challenges, resulting in a fulfilling pediatric career. Her experiences shaped her into a healthcare professional, demonstrating the value of following dreams.
Orlina's passion for medicine was sparked during a moment of realization while working in a school in South Africa, leading her to make a quick decision to pursue a medical degree. Despite facing challenges like having to redo levels and work experience setbacks, she persisted and eventually started her pediatric career. Later in life, Orlina and her family moved to Spain, marking a significant shift in her approach to healthcare. Her experiences, from traveling to working in various hospitals, shaped her into the healthcare professional she is today. Orlina's story is a testament to her determination and adaptability, demonstrating that following one's dreams, even with obstacles, can lead to a fulfilling career.
Navigating a career change and cultural adjustment with young children: Focus on understanding the complexities of implementing healthy eating habits and offering practical solutions, as personal experience and work with picky eaters demonstrate.
Transitioning a career and adjusting to a new culture, especially with young children, can present significant challenges. In the speaker's case, she faced the hurdle of having her degree recognized and the need to redo her training in a new language and system. This experience led her to focus on helping picky eaters and teaching children healthy eating habits, recognizing the challenges parents face in implementing such advice. The importance of a healthy relationship with food starts at a young age, and cultures like the Mediterranean, with diverse and colorful plant-based diets, have healthier outcomes as a result. However, it's crucial to acknowledge that implementing healthy eating advice can be difficult, and addressing the challenges is where the focus should be. The speaker's personal experience and her work with picky eaters emphasize the importance of understanding the complexities and offering practical solutions.
Model healthy eating for kids: Parents should model healthy eating habits, avoid emotional links to food, and teach children that food is for nourishment
The best way to encourage healthy eating habits in children is for parents to model healthy eating themselves. Picky eating can be influenced by various factors, including texture and sensory issues, anxiety, and upbringing. It's essential to avoid creating emotional links to food, such as using it as a reward or punishment. Instead, focus on teaching children that food is for nourishment, not as a response to emotions. Parents who struggle with their own relationship with food may want to examine their past experiences and address any unhealthy patterns before passing them on to their children. Unfortunately, some children are exposed to diet culture at a young age, which can lead to unhealthy attitudes towards food. It's crucial to remember that food is meant to fuel our bodies and that we can enjoy it without emotional attachments.
The abundance of food options contributes to picky eating in children: Parents can reduce mealtime stress by establishing routines and providing acceptable alternatives
The ease of access to food in modern society contributes to picky eating behaviors in children. While there may be evolutionary reasons for wariness of certain foods, the abundance of calorie-dense, readily available options makes it simple for children to refuse meals they don't like. Parents now face the challenge of artificially enforcing limits, which can be done in a non-punishing way by providing acceptable alternatives and establishing routines. The importance of routine, in particular, can help free up mental energy for more engaging tasks and make mealtime less stressful for both parents and children.
Establish a consistent meal routine and offer variety to help children develop a taste for healthy foods.: Create a balanced diet with regular meals, introduce new fruits and veggies, and encourage a positive attitude towards healthy eating to help children develop a taste for nutritious foods.
To encourage children to consume healthy foods like fruits and vegetables, it's essential to establish a consistent meal routine while offering a variety of options. The key is to limit processed foods high in salt, sugar, and calories, as these can make healthier choices less appealing. The taste buds can regenerate in about two weeks, so a short-term diet overhaul can help children develop a taste for healthier foods. Additionally, children's dislike for certain fruits and vegetables might stem from fear or unfamiliarity. Repeating introductions and using techniques like "magic thinking" can help children develop a liking for previously disliked produce. Ultimately, it's about creating a balanced and varied diet, allowing for occasional treats, and encouraging a positive attitude towards healthy eating.
Children's food preferences shaped by brains and experiences: Expand children's accepted food list, accept dislikes, and introduce new foods for healthy habits. Adults can retrain taste buds and accept new flavors. Food aversions can be overcome with time and effort. Established by age 3, but never too late to encourage healthy eating.
Children's food preferences are largely influenced by their brains and the accepted or yuck lists they have in their minds. Parents can help expand their children's accepted list by introducing a variety of foods during weaning and accepting their dislikes for things that are truly disgusting to them. Adults also face similar challenges in developing a taste for healthier foods and may need to retrain their taste buds and accept new flavors. Children's feeding habits are established by the age of 3, but it's never too late to introduce new foods and encourage healthy eating habits. Traumatic experiences with certain foods can lead to lifelong aversions, and it may take time and effort to overcome these. With the increasing awareness of the hazardous effects of processed foods, it's essential to be mindful of the sources of information we consume and ensure that we're promoting healthy eating habits for ourselves and our children.
Parents' role in shaping children's health habits: Parents can influence kids' eating habits by providing info, promoting moderation, and making healthy choices enjoyable. Balance is key, allowing occasional treats and focusing on veggies.
Parents can significantly impact their children's health habits by providing accurate information and promoting moderation. This doesn't mean instilling fear, but rather meeting families where they are and making healthy choices enjoyable. For instance, the Infant toddler forum recommends one sweet treat a day and allowing for occasional sugary treats. Parents should also be mindful of portion sizes and the importance of vegetables. It's essential to remember that if it's not easy for families to adopt these habits, they're less likely to stick. Additionally, having a positive attitude towards healthy eating and using alternatives like cocoa powder can make a difference. Research shows that children may indulge in unhealthy habits when they're forbidden, so it's crucial to find a balance. Ultimately, the goal is to help children develop lifelong healthy habits.
Encouraging healthy eating habits for kids: Provide a diet rich in veggies, offer balanced meals, reasonable portions, and allow for occasional treats to promote healthy growth and development
Incorporating healthy eating habits into children's diets doesn't necessarily require counting calories or focusing on specific macronutrient ratios. Instead, encouraging a diet rich in vegetables, which are naturally low in calories, and offering balanced meals with a variety of protein sources can promote healthy growth and development. Parents can provide reasonable portions of whole grains, lean proteins, and fruits and vegetables, allowing children to make healthy food choices and develop a positive relationship with food. It's important to remember that in the Western world, most people consume more protein than they need, and plant-based sources can provide adequate protein intake. By focusing on whole, nutrient-dense foods and allowing for occasional treats, children can learn to make healthy choices while still enjoying their meals.
Addressing emotional eating: Focus on all aspects of well-being: To reduce emotional eating, focus on healthy eating, regular exercise, delicious healthy sleep, and emotional health. Identify triggers and build good habits for long-term success.
While it's natural for humans to experience emotional eating, it becomes a problem when it becomes excessive. Food is not just about nutrients, but also about pleasure and community. To address emotional eating, it's essential to focus on all aspects of well-being, including healthy eating, regular exercise or movement, delicious healthy sleep, and emotional health. Building good habits and systems in these areas can help reduce emotional eating. Self-awareness and identifying triggers are crucial in understanding and managing emotional eating. For some, it may take more effort and time to overcome, especially if dealing with binge eating. Ultimately, everyone has a unique starting point, and addressing emotional eating requires a personalized approach.
Identify, understand, and manage emotions for personal growth: Effectively managing emotions involves identifying them, understanding triggers, and using coping mechanisms like physical activities, mindfulness, or distractions. Building successful habits supports mental and emotional wellbeing.
Understanding and managing emotions is crucial for personal growth and maintaining mental wellbeing. Emotions, despite feeling long-lasting, typically only last around 90-90 seconds. To effectively manage emotions, it's essential to identify them, understand their triggers, and develop coping mechanisms. These mechanisms can include physical activities, mindfulness practices, or other distractions that help prevent the emotion from being retriggered. Habits play a significant role in managing emotions, as they are shortcuts to actions that we do without thinking. To build successful habits, it's essential to focus on consistency and persistence, even when faced with challenges or distractions. By consciously choosing and practicing habits that support our mental and emotional wellbeing, we can create a culture of positive change that leads to a healthier, happier version of ourselves.
Building habits is a process of repetition and training: Think of habits as something we've learned, repeat daily, and link to existing habits for success. Our brains have two parts: a thinking and a habit part. Understand and manage habits for positive change.
Building habits is a process of repetition. Our brains aren't broken if we haven't mastered a habit yet. Instead, we should think of habits as something we've learned, like brushing our teeth. To build a new habit, make it achievable and repeat it daily. The toothbrush analogy is a helpful way to understand this. We don't naturally want to brush our teeth, but we've been trained to do it. Similarly, we can train ourselves to meditate, eat healthy, or exercise regularly. One effective strategy is habit stacking, where we link a new habit to an existing one. Another important habit is how we think about ourselves. By cultivating an identity as someone who prioritizes self-care, we'll make healthier choices. Our brains have two parts: a thinking part and a habit part. The thinking part helps us make decisions, while the habit part executes them. By separating these two parts, we can better understand and manage our habits. For example, I used to go swimming in a pool but now I swim in the sea. The thinking part of my brain laid out the track for my daily routine, and the habit part followed it. By recognizing and respecting the power of our habits, we can make positive changes in our lives.
Creating a healthy identity: Establish a clear vision of a healthy self and make decisions ahead of time to align with that identity
Developing healthy habits starts with creating an identity for yourself and making decisions ahead of time. The speaker shares how her routine of walking her kids to school and going for swimming training helped establish the habit of taking care of herself. Similarly, going to the vegetable market and buying vegetables is an easy decision because it's part of her identity as a healthy person. To make decisions that align with a healthy identity, she asks herself what "healthy [name]" would do. By separating the decision and making it ahead of time, one can avoid being swayed by temptations and stay on the path to maintaining healthy habits. For example, avoiding long TV series or setting a firm cut off for watching TV based on important commitments can help prevent binge-watching. The key is to establish a clear vision of what a healthy version of yourself looks like and make decisions accordingly.
Setting clear goals, creating a vision, and using repetition to build new habits: Establishing limits and creating firm habits can make it easier to make positive changes in life. Set clear goals, create a vision, use repetition, and be easy on yourself during the process. Check out Elena Bruess's upcoming book for resources to help implement these habits.
Establishing limits and creating firm habits can make it easier to make positive changes in your life, such as limiting screen time or avoiding eating after dinner. Elena Bruess, a habit change expert, suggests setting clear goals, creating a vision, and using repetition to build new habits. She also emphasizes the importance of being easy on yourself during the process. For those looking for additional resources, Elena's upcoming book, "Building Simple Habits to a Healthy Me," offers worksheets, habit trackers, and a food diary to help individuals implement these habits on their own. The book also emphasizes the importance of gratitude in the habit-building process. Other resources include Elena's website and her book, which can provide valuable tools and insights for those looking to make positive changes in their lives.
