Wellness:
Noun
State of being healthy in body and mind as a result of deliberate effort
The human body is an intricate and interconnected system. Though she specializes in Dietetics, Joan Uhl knows that each person needs to be considered individually and comprehensively to achieve true wellness.
Joan is a Registered Dietician Nutritionist, or RDN, at Stark Women’s Center with over 30 years of experience. In the last two and a half years at SWC she has eased digestive issues, guided pregnant patients through gestational diabetes and helped countless individuals alter their lifestyles to promote health and weight loss. Now, she’s here to usher us into a new year of wellness with some sage advice.
TELL US A BIT ABOUT STARK WOMEN’S CENTER AND YOUR ROLE THERE.
I think SWC is really a premier facility. Patients can see physicians here, as well as nurse practitioners and other clinical staff. We have a mammography unit and a bone density machine here; there’s really enough coverage that it’s sort of a one-stop shop. I see many patients about their dietary needs, from issues during pregnancy to normal weight loss. I don’t like to draw attention to myself, but serving our patients and employees has really been a blessing. Hopefully, they see me trying to walk the talk, living out the things I encourage.
WHAT DRIVES YOUR ENTHUSIASM FOR DIETETICS?
Well, let’s look at an example. Many of my gestational diabetes patients experience this fear because they’re already dealing with the stressors of pregnancy and then they find out that they suddenly have diabetes because of it. For most of these patients, lifestyle changes like eating and exercise habits are all the treatments they need. Seeing the look of relief on a patient’s face when they realize it isn’t going to be some terrible thing… I really enjoy being able to help people make big life impacts through these simple changes, to show them some understanding and kindness. It’s really difficult to manage our health!
WHAT ARE SOME OF THE GREATEST DIETARY CHALLENGES YOU SEE PEOPLE FACING?
Dealing with being overweight is the single biggest challenge I see in our society. We know there are more factors at play than just diet and exercise. Poor quality sleep means less time to rest and release appetite-regulating hormones. Increased stress releases cortisol, which in turn retains belly fat and triggers cravings. We have to evaluate these factors and more on an individual basis. On top of that, today’s market is oversaturated with ultra-processed foods and beverages. I encourage my patients to ask themselves, “Am I hungry?” before opening a processed snack. People eat for many reasons besides hunger, and pulling a different activity out of your toolbox can help you avoid self-sabotage.
HOW DOES ONE AVOID FALSE CLAIMS ABOUT HEALTHY EATING?
You can find anything on the internet. If you want reliable, scientific information you should always look for an RDN. This is someone with five to six years of education, and you can find one on the Academy of Nutrition and Dietetics website.
For example, just browsing the internet can leave you with the impression that you should avoid all carbohydrates. My take as an RDN? Carbs are not bad! Whole grain carbohydrates are fantastic. Fruits and vegetables are essentially all carbohydrates, and we as Americans need much more of them. It all comes down to the source. Ultra-processed sweets and snacks are where the issue lies. So load up on non-starchy veggies. Try whole wheat bread, or whole wheat white if you don’t like that whole wheat flavor.
WHAT DOES AN IDEAL DIET LOOK LIKE?
There is no “perfect diet.” Unless there is a medical reason preventing it, all foods can fit into a healthy diet. But we as Americans need to adopt healthier lifestyles in general. One of my first initiatives at SWC was passing out handouts asking for one healthy lifestyle change per month for a year. Maybe one month you commit to upping your vegetable intake by a serving each day. The next month you limit sodium, the next add more fruit and so on. It’s ok if your endgame is losing 50 pounds, but I say let’s take it a pound at a time. At the end of twelve months, you have twelve meaningful, positive changes to your lifestyle.
DO YOU HAVE ANY PARTING WORDS FOR OUR READERS?
I’d say that it’s very important to practice mindfulness, as well as gratitude. Finding something to be grateful for every day is just such a positive influence and a great way to promote wellness.
For more information visit StarkWomensCenter.com.
What’s in your cart?
A look inside a local nutritionist’s shopping cart with Joan Uhl from Stark Women’s Center.
Apples
The carbohydrates in these and other fruits are very healthy. Aim for two to three servings a day.
Broccoli
Getting enough vegetables in our diets is critical. Roast them to totally transform the flavor!
Brown Rice
At least 50% of our carbs should be from whole grains. Choose brown rice over white to boost that number.
Dried Beans
What an excellent source of protein and fiber! Swap them out for ground meat to “beef up” a dish.
Yogurt
Some dairy is a part of a balanced diet, and the probiotics in yogurt help regulate your digestive system.
Turkey
Lean meats help reduce the risk of chronic diseases as well as cut down your overall calorie count.
Dark Chocolate
Everybody has their indulgences, and this is mine. Enjoy in moderation, and don’t feel guilty about it!
Infused Water
A slice of your favorite fruit in a glass of water will hydrate you and help satisfy sugar cravings.