January 12, 2024 • 46 mins
A nutrition and wellness plan for your whole family! Small changes, big results. Learn how simple tweaks to your daily routine can transform your child's health and behavior.
Have you ever wondered why your child's health and weight seem to be declining no matter what you try?
As parents, we want the best for our kids, but are the choices we make every day setting them up for long term health issues? Our special guest, Dr Sheila Carroll, reveals practical strategies any parent can implement right away to start turning this around.
BY THE TIME YOU FINISH LISTENING, YOU’LL DISCOVER:
- Why highly processed foods are hijacking your child's health and what to do about it.
- The hidden emotional reasons your child may be overeating and how to help them build awareness.
- Simple ways to get your family moving and eating real food without an all-or-nothing approach.
CONNECT WITH DR. SHEILA CARROLL
Schedule a free 30 min strategy session to identify one problem you are facing in trying to help your child and work on solving it by gaining clarity next steps.
LET'S KEEP THE CONVERSATION GOING
- Loved the episode? Screenshot and tag me @drtamarlawful I’d love to repost your takeaway!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dr. Tamar (00:00):
As parents, we want the best for our kids, but in
today's world of ultra-processedfoods, technology, overload and
lack of movement, children'shealth is declining at an
alarming rate.
Our special guest, Dr SheilaCarroll, reveals practical
strategies any parent canimplement right away to start
turning this around.
If you want to empower yourkids with habits and life skills
(00:21):
that will serve them for yearsto come, you don't want to miss
this episode.
Listen in.
Your kids will thank you for it.
Welcome to Pivoting Pharmacywith Nutrigenomics.
Part of the Pharmacy PodcastNetwork, A must-have resource
for pharmacists, entrepreneursseeking to enhance patient care
while enjoying career and life.
Join us as we pivot intoNutrigenomics, using pharmacy
(00:46):
and nutrition for truepatient-focused care.
Explore how to improve chronicconditions rather than just
manage them.
Celebrate entrepreneurialtriumphs and receive priceless
advice.
Align your values with a careerthat profoundly impacts
patients.
Together, we'll raise thescript on health and pivot into
(01:07):
a brighter future.
Before you listen in, I want tothank our listener of the week,
who says who would have thoughtthat a person who spent a large
part of their life to be adoctor of pharmacy would stretch
their mind into wanting to domore than just give people drugs
?
I love this so much and lookingforward to a healthier future.
Thank you for this new approachto helping us all.
You are so welcome.
(01:29):
I love thinking outside the boxand helping others do the same
Healthcare professionals andpatients alike.
When you see the results, yourpatients get more energy, more
confidence and an optimisticoutlook on their health and life
.
You'll love taking a newapproach to health as well.
So remember, when you leave usa five-star review, you'll get
the chance to be featured as ournext listener of the week and
(01:51):
I'll give you a shout out righthere on the show.
Hello, hello and welcome toPivoting Pharmacy with
Nutrigenomics.
I'm Dr.
Tamar, Lawful, doctor ofpharmacy and certified
nutritional genomics specialist.
In today's empowering exchangeof ideas, we're decoding the
essence of your child's health.
What truly matters when itcomes to nourishment, vitality
(02:12):
and wellbeing are a load of ones.
Now that's a question worthexploring, don't you think?
If you've been listening intoPivoting Pharmacy for a while,
you know by now that, by usingthe unique lens of Nutrigenomics
, we can shine a light on thoseareas where we may need a little
extra care and attention, andthat includes areas our kiddos
might need to work on as well.
But once we get the results,how do we help our patients or
(02:36):
clients take action, especiallychildren.
How on earth do we teach ourchildren to embrace these
recommendations?
Joyfully, Speaking fromexperience as a mom of an
energetic five year old, I'meager to dive into these
questions, and even more excitedbecause we have an ally on our
side today the remarkable Dr.
Sheila Carroll, pediatrician,obesity medicine physician, life
(03:00):
and weight coach and, perhapsmost importantly, a fellow mom
navigating the same twists andturns on this roller coaster of
parenthood.
So are you ready, my friends?
Plug in those earbuds, adjustthe volume and let's dive into
learning, growth andtransformation together.
Let's listen in.
Sheila, thank you for joiningus on the show today.
(03:22):
I'm looking forward to ourconversation.
Talk about nutrition and how dowe get our kids to make these
changes as parents, and also howcan we make these changes
ourselves as parents?
We have to start with us first,but can you first tell us about
your personal and professionaljourney that led you to the life
coaching that you're doing now?
Dr. Sheila Carroll (03:41):
Sure, and thanks for having me.
I'm looking forward to thisdiscussion too.
I have been a person who hasstruggled with my own weight
ever since I was a kid.
So as a 10 year old little kid,I weighed more than my brothers
and sisters.
I weighed more than I wanted to, and I struggled off and on
(04:02):
throughout my whole adulthooduntil about five years ago I
also became a doctor.
My dad wanted me to be apharmacist, actually, really,
but he was a doctor and somehowI ended up becoming a doctor and
a pediatrician, and I was apediatrician for about 23 years,
trying to help families andhelp kids live super healthy
(04:24):
lives.
And I also became boardcertified in obesity medicine a
year or two ago.
And how I became a life coachwas that I joined a life
coaching program myself aboutfive years ago to help myself
lose weight and learn a new wayof eating, and that was really a
(04:45):
transformative experience forme personally, as a person who
had struggled with her weightsince I was a kid up until I was
50 years old.
So a long time, 40 years and ina way, I laugh because as a
physician, I actually needed alife coach to teach me how to
(05:06):
lose weight as opposed to likethe medical community, but it's
just so true, and this isexactly what happened.
I learned two important thingsin the life coaching program
that I was in.
Well, I learned a lot ofdifferent things, but the main
thing was this they call it athink, feel, act cycle.
It's it's understanding thatour thoughts are creating our
(05:27):
feelings and our feelings aredriving our actions.
And so, especially when you'retalking about health behaviors
or, for example, weight, or ifyour goal is weight loss but you
can use it with anything forimproving your health, getting
more sleep or getting moremovement when you can look at
what are the thoughts thatyou're having that are creating
(05:50):
your feelings of either takingthe actions you want to take or
taking actions you don't want totake, or not doing any action
at all, this is where the wholemeat of the matter comes in for
behavior change for all of us,and what I learned in that life
coaching program was how tothink about my own thinking and
(06:12):
how my thoughts were translatinginto the results I was
currently having.
And if I didn't like the resultsI was currently having in any
aspect of my life, I could tracethem back to the thoughts I was
having, and not to judge myselfor beat myself up or anything
like that, but to be like, oh OK, I see what I'm thinking.
(06:34):
And then I learned that mythoughts are optional, I don't
actually have to be thinkingthat, and that I can choose
different thoughts.
And I learned how to think onpurpose and to create new
thoughts which created newfeelings, which generated new
actions, which gave me a 50pound weight loss and people
(06:56):
knew a whole new approach toevery aspect of my life.
And so I saw, when I wentthrough this personally and kind
of had this personal shift andtransformation, I saw how this
could be so helpful for mypatients, and really when I say
my patients, I kind of meantheir parents, because as a
pediatrician my patient is thechild, really the whole family,
(07:18):
but technically the child, butkids, by definition, they're
just developing and their brainsare just developing.
So to understand your thinkingand like the metascale of
thinking about your thinking,you need a very well defined
prefrontal cortex, which we knowdoesn't develop fully until
(07:38):
you're 25 or 26 years old.
I have a 12 year old son now andhe's able to think about his
thinking a little bit, but notto the extent that I'm able to
think about my own thinking.
And so when we're talking abouthealth behaviors or behavior
change, the medical approach hasalways people used to bring
their children to me.
(07:58):
If they had a child who wascarrying extra weight or
struggling with weight, thetraditional medical model is to
bring the child to the doctorand then I was supposed to talk
to the child a 10 year old, 11year old, seven year old, I mean
whatever age.
I was supposed to talk to themto try to get them or to educate
(08:21):
them and to instruct them and,I don't know, inspire them to
change their habits.
Dr. Tamar (08:29):
And how can a seven year old change their habits?
And they're not in the groceryshop.
Dr. Sheila Carroll (08:33):
Yeah, that's exactly the problem, Right?
So this is the problem.
This is the problem we'refacing.
Who I really needed to betalking to is the parents, and
of course, I always tried totalk to the parents, but with
the little child sitting theretoo, you have to be super.
I was very cognizant of thefact.
I didn't want to be sayinganything.
(08:54):
I don't want to meaninganything negative.
I like to focus on people'shealth and total health, and not
even the number on the scale,especially for kids.
It's so stigmatizing and sopainful.
I remember a little kid, when Iwas a little kid and my doctor
told me I needed to lose weight.
He actually told my mom infront of me he's like you just
(09:16):
got to get her to stop eating.
And I remember that and feelingI felt like so small and so
ashamed.
And so that's the last thingour kids need from us.
They just need to well, all thethings they need.
Their parents love complete,unconditional acceptance of how
they are, and the parents arethe ones who can make the
(09:40):
changes, decide what familychanges they are going to make,
and then my recommendation isfor the parents to make the
changes to themselves first,before even trying to make any
lifestyle changes for their kids, but to make the changes
themselves and then shift tochanging as a whole family.
Dr. Tamar (10:02):
Wow, that's very powerful, sheila.
So, from your personal journeywith your weight loss and a life
coaching program that led youto where you are now, now
coaching parents yes andchildren families to implement
better nutrition on a day to daybasis.
Now you don't just focus ondiet, right, you also look at
(10:25):
emotional regulation skills, orsomething I write about from you
.
So can you shed some light onhow emotional well-being can
affect eating habits?
Dr. Sheila Carroll (10:34):
Sure, and we oftentimes don't think about
kids being emotional eaters oreating for reasons other than
hunger, but it's oftentimes,it's our culture and how we
sometimes teach kids to eat forreasons other than hunger.
For example, even we do it inthe medical office right, oh,
(10:56):
here's, you're getting animmunization, here's a lollipop.
Or right, it'll make you feelbetter and so, or, oh, you're
upset, well, let's go get icecream.
Or, oh, have a snack orsomething.
So, just to take one step back,before I answer this question
is one thing I think it's soimportant for all of us, and
(11:18):
especially for parents, tounderstand is the current food
system, the modern food systemthat we are living in.
It is such a challenge for us ashuman beings.
We weren't designed to reallyeat these highly processed foods
(11:38):
and our bodies literallyweren't designed to eat this
amount of sugar, this amount ofyou know, all of these processed
foods with these refined grainsand the seed oils which are
causing a lot of inflammation,and your average kids dietary
intake is somewhere around 65,67% of highly processed foods
(12:03):
makes up all the calories of achild's diet, right?
So what's happening is that ourkids brains and their bodies
are kind of being hijacked isone word you could use by these
highly processed foods and theymake you want to eat more of
these foods.
They mess with your body'shormones, your true hunger
(12:27):
signals.
You know the hormones that tellyou if you're full.
We know that highly processedfoods affect that.
So we've really kind of losttouch.
I know I did and I'll speak tofor my son as well.
When he eats a lot of highlyprocessed foods you can't really
tell when you're hungry or nothungry anymore.
Dr. Tamar (12:46):
Right.
Dr. Sheila Carroll (12:46):
And that's one skill we really want our
kids to learn is eat when you'rephysically hungry and stop when
your body has had enough.
And so emotional eating comesin.
You know the definition ofemotional eating.
The simple definition is eatingfor any reason other than
physical hunger.
(13:06):
So eating when you're bored,eating when you're sad, eating
when you're happy, celebratingyou know, good news, or
Thanksgiving and Christmas,whatever eating for all of these
reasons other than hunger.
But one skill that's reallyamazing for parents to be able
to teach their kids and itspeaks to the emotional
(13:29):
regulation skills that you and Iwere just talking about is for
kids to be able to actuallyidentify what they're feeling
and name it and actually kind offeel it in their actual body.
And that goes.
That helps in a lot of things.
It helps with behavior and it'sreally it's emotional
(13:50):
regulation what am I actuallyfeeling?
And then for a child to havethe vocabulary over time,
depending on how old they are,to name what they're feeling.
And Dan Siegel, dr Dan Siegel,he's, he's written some.
Really, you know I'm talkingabout some amazing parenting
books and he's the term.
(14:10):
Name it to tame it, yeah, andso.
So naming the feeling kind ofallows, it's an allowance of
that feeling.
So you're not, you're notlooking to do things to make
that feeling go away.
So in the coaching world wecall that buffering.
You're having an emotion thatyou don't want to be having
(14:33):
frustration, irritation,whatever.
So buffering would be eatingeven if you're not hungry, but
eating to tamp down thatnegative feeling over shopping.
Sometimes people shop whenthey're upset or shop to try to
change their emotional feelingover scrolling on social media,
(14:55):
over drinking over, you know,overing anything kind of is.
But what we really need is tobe able to feel our feelings
Right Such an important like eyeopening skill for me.
My coach said to me but shesays it to everyone, but when
she said it to me I was reallylike whoa?
She said you don't have aovereating problem so much as
(15:18):
you have an under feelingproblem.
Dr. Tamar (15:20):
Wow, yeah, under feeling, under feeling.
I thought you were going to sayover feeling, but it's under
feeling because you'resuppressing those feelings.
Dr. Sheila Carroll (15:29):
Yeah, you're not willing to feel the feeling
.
Yeah, if I was bored, forexample, or for me, like with my
job, working really long hours,feeling so fatigued, feeling
frustrated, feeling, tired,feeling, you know, all some of
these negative feelings that goalong with these high pressure
jobs are in response to that.
(15:50):
I didn't realize I was doingthat.
Of course, I had no idea, andwhen I realized that that's what
I was doing, the first step isjust the awareness of it, and
then you can get that littlepause between oh, I should eat
something, to actually not evenreally hungry, what am I?
Oh, I'm really just irritated,or I'm irritated, frustrated or
(16:15):
tired.
You know, you realize yourfeeling and then you're like,
okay, I'll feel that feeling inmy actual body.
So it's really just kind ofconnecting your body and your
body.
It's such a wonderful skill forwell for adults for sure, but
kids like wow, it's so powerfulfor them to understand that.
Dr. Tamar (16:38):
Right and really be able to name that feeling.
It's interesting because Imight have a five year old
daughter.
So we have this book that isabout feelings, that goes over a
different type of emotions andthings like that, and when she
is upset or feeling any type ofway where she's not even wanting
to talk to me about it, likeyou know, just being grumpy,
I'll say you know, let's look onher book of feelings and help
(17:01):
tell me which one it is you'reactually feeling today.
So that does.
It does actually work for themto just get in tune and really
even with the, with anythingright and raising our kids to
really identify those feelings.
I love that, that strategy.
Dr. Sheila Carroll (17:16):
Well, good for you, because that's such a
powerful gift to your daughterto for her to really be able to
to, kind of you know, understandwhat she's feeling.
Dr. Tamar (17:27):
Yeah.
Dr. Sheila Carroll (17:28):
And then for adults too, totally.
You know, I think they do.
There's data that suggests likemost people can name five
emotions or something.
It's like mad, sad, happy, youknow it's there, these there,
but they, you know they're veryvague things but if you ever
look up you could your listenerscould just Google like the
(17:49):
feelings wheel or emotions wheel, and they're pretty nuanced
feelings and being able to kindof pinpoint that or tie into
that it's really liberating, youknow.
It's freeing really when youreally realize, like what you're
actually feeling.
And then the really amazingpart is to understand why you're
(18:13):
feeling.
That you kind of go backwardsand say, well, what thought am I
having?
That's creating that feelingfor me, even thought you might
not realize that you're having.
But when you can take thatmoment and, oh, I'm feeling well
, for example, I'll give you anexample this weekend my son's
(18:34):
playing.
He's plays hockey and he's notallowed to check.
His age group is not yetallowed to check people but he
checked his buddy on purpose.
I saw him do that on purpose.
He was mad, he was frustratedbecause he felt that the Raph
missed a call for him, anyways.
And so I, because I knew, I sawwhat he did, I knew what his
(18:57):
feeling must have, or I presumedwhat his feeling was, and I
know the thought he should havehad.
But then I realized, oh, nowI'm frustrated with him.
I'm feeling super frustratedwith him because I'm and my
thought that was causing myfrustration was he shouldn't do
that, he shouldn't be actinglike that.
(19:18):
And so I was frustrated with himby my own thought.
My thought was he didn'tactually make me frustrated, he
was just being him.
Theo was just being Theo.
Because if I had thought like,oh, it's fine, that's totally,
that's reasonable what he did, Iwouldn't have been frustrated
at all.
(19:38):
So I think this skill is reallyawesome for parents to learn,
because it's so freeing, becausenow your kid doesn't make you
frustrated, your child is justbeing your child.
You are in charge, you are theowner of your thoughts and your
feelings and your actions, andso to me like that's just great
(20:01):
news because I can control allof those things, and it was
really liberating.
Dr. Tamar (20:07):
It's definitely empowering, empowering a
strategy to learn, for parentsand for the child themselves as
well.
Now I want to get back to thisprocess food thing.
On it we mentioned.
So you know, we in a modernworld we revolve.
Everything is quick, easy,right, our meals are quick, easy
, door dash to your door.
And I'm guilty of using doordash because you're not really
(20:30):
knowing what's in your food forsure, right, and then there are
a lot of processed foods outhere.
But what kind of practicaladvice or tools can parents have
who might struggle with timemanagement and healthy food
preparation?
So it's just easy for them tojust pack the bag of chips for
their kids to go to school, oryou know what would you
recommend for them if their timeis an issue?
Dr. Sheila Carroll (20:53):
Yeah for sure.
The ease and convenience ofthese foods are as one of their
best selling points.
So my recommendation forparents is to really think about
I think about it as a safetyissue.
You know, in my opinion, in mymedical opinion, it is so
(21:15):
serious, such a bad thing forour kids to be eating so much
highly processed foods that forme it's like a safety issue.
It's like a seatbelt.
You know, I don't let my sonride in the car without wearing
a seatbelt.
I feel like these foods are.
They're not neutral, they'renot harmless, they're actually
(21:37):
really bad for us as humans.
We weren't designed to handlethem.
So you have all the addedsugars in these highly processed
foods usually.
So that's one tip.
What's one easy thing parentscould do to potentially start
becoming aware of the situationis look at the back of the
package and see how many gramsof added sugar is in the serving
(22:02):
size.
The recommendation if you'rebetween zero and two years old,
you're supposed to have zerograms of added sugar a day, and
if you're between two and 19, ortwo an adult, it's somewhere
around 25 grams of sugar a day,which is about six teaspoons of
sugar.
But if you look at a Gatoradeor a Coca-Cola.
(22:22):
Sometimes those have upwards of50, 60, 70 grams of sugar in
one little bottle, wow.
And so our human bodies?
We evolved not eating thesefoods.
We didn't evolve with the onlysugars we used to be able to eat
were fruit, some vegetables andhoney if we ever stumbled
(22:46):
across that, you know, out inthe wild.
So our physical body, ourlivers, we weren't designed to
handle this kind of food, not tomention all the chemicals, the
preservatives.
They're disrupting, like thegut microbiome which is creating
this leaky gut is a term peopleuse, but it's creating like
(23:09):
these little holes, so that nowproblems are occurring between
the body and the brain.
And so we need to understandthat the processed foods that
we're eating and that our kidsare eating are bad for us.
And so, getting back to thequestion about time, you know,
(23:29):
when I realized, oh, this is notjust harmless for him, you know
, or it's not like, oh, it couldbe better, I could be doing a
better job I realized like whoa,this is actually hurting him.
And even if you don't have achild who's struggling with
extra weight right now, thehighly processed foods are still
(23:51):
.
They're just not good for anyof us.
They're contributing to anxiety, depression and an older people
, cognitive decline.
Alzheimer's is being now beingcalled, like type three diabetes
, insulin resistance of thebrain cells, and all of this is
coming from our reliance onthese foods.
So I would just say, as a parent, you have to find a way to make
(24:19):
the time to not necessarilymake everything from scratch,
but if you're not making any, ifyou're, if you're only serving
or own or really relying onhighly processed foods, what's
one thing you can do today thatwould take some of that away and
that might be prepping thenight before some vegetables or
(24:42):
some fruit to pack in yourchild's lunch.
And I don't think parentsrealize and honestly I didn't
realize either, and it wasn'tuntil I took, like a very, very
deep medical dive, which mostpeople can't do because they're
not doctors, they're notpharmacists, they don't have the
time, frankly, or the interestin understanding the body's
(25:04):
hormonal responses to thesefoods.
Dr. Tamar (25:07):
Right.
Dr. Sheila Carroll (25:07):
And it's super complicated.
I didn't realize how bad theywere for us, and so I think now
nowadays we have somewherebetween 20 to 30% of kids and
the teens are struggling withextra weight or obesity, being
overweight or or clinicallyclassified as obese.
(25:30):
We have kids with anxiety,rising rates of anxiety and
depression and mental healthproblems, and a lot of this can
be well, maybe, cured.
Number one is what I would liketo offer.
I think there's so manypowerful benefits to switching
to trying to eat minimallyprocessed foods.
(25:51):
You know focus changing what weeat, moving away from these
highly processed foods, is goingto be.
We just have we have to do it.
There's no other way.
In my opinion.
I don't see us being healthyeating these highly processed
foods until and unless thehighly processed food companies
(26:13):
make them more healthy.
Dr. Tamar (26:15):
Yeah, yeah, yeah.
When I first found out thatsome they have food scientists
that are actually there to havethe food tastes more addictive,
you know, be more addictive.
That's why when someone eatslike a bag of chips, they have
to have another one or anotherone.
There's no off button and Idon't know.
Dr. Sheila Carroll (26:33):
So yeah, I was telling my son I read this
thing called the Dorito effect.
Dr. Tamar (26:37):
Doritos are the worst .
Dr. Sheila Carroll (26:40):
Well, they so addictive they don't make
every Dorito.
Every single chip doesn't tastethe same.
Every single Dorito chip has adifferent amount of seasoning on
it, and so you might get one.
That's like, whoa amazing.
This Dorito was the best.
The next one might be, huh, notthat great, and then you're
like, oh well, then I needanother one, because the last
(27:00):
one you know.
Dr. Tamar (27:01):
so, yeah, yes this is what they have scientists
paying people money to do this,yeah, and I think we just don't
know that.
Dr. Sheila Carroll (27:10):
But the other thing that's really
happening.
We have to be aware that, yes,these food companies are just
trying to make money, they'rejust trying to sell their
product, but the way thoseproducts are interacting with
our physical body, our brain,our brain chemicals and our
hormones, it's making us want toeat more of them and it's, like
(27:34):
we said before, kind ofblocking our ability to tell
when we're hungry or not hungrybut we get that back when we
switch to eating real food and Idon't think that we would have
be having the problems thatwe're having in our society with
with weight and lots of otherproblems diabetes things- like
(27:55):
that If we were only offered, ifall the processed foods just
went away magically, our healthwould dramatically improve.
Dr. Tamar (28:03):
I agree with you.
100%, sheila, 100%.
Just eating your natural,natural food, real food.
Dr. Sheila Carroll (28:11):
You don't have to count calories, you
don't have to go on a diet, youjust eat real food, eat when
you're hungry, when you've hadenough, and drink water, and
that's another thing that Ithink is hopefully low hanging
fruit for parents.
I always really, really wantparents to stop having their
kids drink liquid sugar like anysoda, gatorade, even juices.
(28:35):
Yeah they're just reallyunhealthy for us as a human and
we don't need them.
Your child doesn't need themwater after they're one, you
know, they can really just havewater.
Dr. Tamar (28:49):
So anyways well, thank you for that.
So for our busy parents outthere, with time and not on your
side, we can you can considerprepping the night before,
switching out the sugars forhealthy sugars that you can get
from fruits and eating real food, putting real food in those
lunch boxes for your kids.
So I want to, you know, getinto change over time, because
(29:14):
with two decades of experiencein pediatrics, have you noticed
any significant shifts inchildren's nutrition habits over
the years and, if so, what havebeen the biggest impacts on
their health in your opinion andit might be what we just talked
about- yeah, it is what we justtalked about.
Dr. Sheila Carroll (29:32):
I've seen kids' health honestly getting
worse.
And that's been super.
It's hard to see.
Number one it's hard forparents to see and parents don't
know why.
Parents don't know why their,their kids are suffering from
some of these other healthproblems that we're seeing
younger and younger.
We never used to see almostnever.
(29:53):
When I first started in medicinedid we see kids with.
They call it non-alcoholicfatty liver disease, but it's.
It's basically fat beingdeposited in your liver, which
used to only happen for peoplewho drank too much alcohol.
Alcoholics would get alcoholicfatty liver disease.
Now there's this non-alcoholicfatty liver disease.
(30:18):
We're certainly seeing it inadults.
It's one of the leading causesof need for liver transplant,
but we're seeing this in kidstoo.
So because of the usuallybecause of all the sugar that's
being drunk or drinking what'sthe right word consumed in
liquid form, that fructose isgoing getting turned right into
(30:40):
fat fats getting stored in theliver and kind of crushing out
the healthy liver cells.
So yeah, over the course of thepast 20 years, seeing kids
physical health decline, theirweights go up, and also kids who
are have a normal weight orquote normal weight on the on
(31:02):
the scale, or who don't appearto have a problem with weight,
they're still having kids havingsome anxiety going up,
depression going up, and to methat's also heavily tied to this
processed food diet that we'rehaving.
The highly processed foods arecreating this whole body
inflammation state, which isalso inflammation of your the
(31:26):
brain cells and the chemicalsand the neurotransmitters that
are needed to kind of make youfeel good.
So it's a challenge becauseparents are busy.
Like you said, I'm a busyparent to single mom.
You know, when I was workingfull time one point I was
working almost two full timejobs because I was busy in the
(31:46):
hospital and these foods are soeasy to buy, they're economical
usually and we know our kids aregoing to eat them and our kids
aren't going to give us a hardtime and then we don't have to
worry that our kids are hungry,you know.
So there's all of these forceskind of conspiring to make this
an uphill walk for us to get ontop of it.
(32:08):
But I just think there is noother way except to back off the
amount of highly processedfoods you know now they're
offering you probably know, as apharmacist and all your
listeners if they're pharmacistslike the medications, the new
medications that are coming outthey're offering, offering GLP,
one agonist and up.
(32:30):
Yeah, I just saw a paper thatthey're now studying it for six
years old and up, and bariatricsurgery for 12 year olds.
I think maybe those medicationshave a place as a jumpstart for
people.
But I also feel like we canhelp people with their lifestyle
.
But they need help.
(32:51):
They need intensive support.
It's not easy to make thesechanges by yourself.
Of course, the insurancecompanies won't pay for that,
which makes no sense.
What's absolutely no sense?
This is you know, I don't knowwhat this is you know, health
system where we don't pay forpreventative medicine.
We'd rather give you a drugafter the fact that you're sick
(33:14):
as opposed to helping you justavoid all of those problems in
the workplace.
But this is why parents this iswhy parents need the education,
they need the support and theyneed to figure out themselves
how am I going to get myself todo this to help my child?
And they can.
(33:34):
They definitely can do it, andwe just have to keep helping
parents figure out this, how todo it.
Dr. Tamar (33:41):
Yeah, so definitely with making those habits and
educating the parents so theyknow how to do it to help their
kids.
It's very important and it'samazing to me where a child, six
years old, is presented like anadult that has alcoholism with
the fatty liver, you know,because of the way we're eating
now in our society at such ayoung age.
(34:04):
And you know you did mentionthat part of your program
involves teaching moms so thatthey can impart knowledge to
their kids.
Have you noticed any recurringmisconceptions that moms have
about their kids nutrition?
Dr. Sheila Carroll (34:19):
Yes, for sure I think there's some.
I call them thought errors orlimiting beliefs is another term
.
But you know, we think our kidsneed candy to have a happy
childhood, and I'm not sayingthey can never have candy,
that's not what I'm saying atall.
And it's fine.
(34:39):
My son eats candy here andthere.
But what I'm saying issometimes I think there's a lot
of parents that are like my kid,my kid will never eat, and then
fill in the blank broccoli, mykid would never eat.
Salmon, my kid would never eat,you know, whatever.
Yeah, if you are a parent whothinks your kid is never going
(35:00):
to eat that, then they won't eatthat.
Right.
But every child, just like youand I, they might, okay, they
might really not like the tasteof salmon, fine, okay, but what
that?
That only comes after they'vetried it several times, the,
after they've tried it cooked acouple different ways.
You've offered it, you know,and they just really don't have
(35:22):
a taste for that.
Okay, move on.
Then move on to the nexthealthy thing.
But sometimes I think parentsnot necessarily the clients that
I have right now, because theclients I have are actually
looking for like they're workingon, they're trying to figure
this out.
But in my clinical practicewhen I was a pediatrician, part
of the issue was like theparents would come and they're
like he won't eat that, he won'teat that, she won't eat that,
(35:45):
and I didn't have the timenumber one and they didn't have
the interest number two inshifting that.
So I think over time, if youwere able to spend enough time
with someone, you might be ableto help the parent shift the
thought a little bit like oh, mychild could eat that or
wouldn't it be beneficial forthem to eat that?
(36:06):
Or how can I work to get them toeat that?
But that's one of the mainthings I think is that sometimes
parents have limiting beliefsabout what their child is
capable of.
And then we have all of thesecultural beliefs about what
makes childhood fun, and food isreally tied into that Usually
(36:28):
sugary foods, right.
Dr. Tamar (36:31):
We want them to be happy.
Of course we want our childrento be happy, but we want them to
be healthy.
I think a lot of parents don'trealize that what they do for
their kids now impacts them notjust now, but also later in the
future.
We may not see certain thingsexhibiting right now, but
especially when it comes togenetics and things like that,
(36:53):
we're flipping on or off somekind of switches for, in terms
of, for analogy purposes thatare going to manifest later on.
Dr. Sheila Carroll (37:02):
People who are being diagnosed with, say,
type 2 diabetes in their 40s and50s.
That didn't start in their 40sand 50s.
Dr. Tamar (37:09):
It did not.
Dr. Sheila Carroll (37:10):
That probably started when they were
kids and teens and finally theirbody is just like I don't know.
I don't know what to do anymore.
The thing is, you said we wantour kids to be happy and we want
our kids to be healthy.
The truth is, you can't reallybe happy if you're not healthy.
We have to figure out a way andwe can, and it just takes a
(37:35):
shift of your mind.
Like, for example, we live uphere in Maine and in the summer
we go to the beach and a lot offamilies get an ice cream cone
every single time they're cominghome from the beach because
that makes it better Quote.
You know that's more fun.
It's more fun to get ice cream.
But the truth is like, when youreally start to think about it
(37:59):
and you can understand that icecream once in a while, totally
fine.
But if you're getting an icecream three, four, five times a
week, that's really not healthyfor your child.
Dr. Tamar (38:10):
Not healthy for you, not healthy for your child.
Dr. Sheila Carroll (38:13):
And then you just have to ask the question
like, well, what is fun?
And oh, the fun of going to thebeach was being together, being
connected, you know, beingoutside, enjoying, you know, the
water, all of the things.
And all through marketing andadvertising and our culture, we
(38:34):
think like somehow food is fun,our food is love, when we can
just untangle those things.
And then the fun of going tothe beach is like the things we
just talked about being together, being outside.
It's not getting an ice creamand that doesn't mean you can
(38:54):
never get an ice cream, but justunderstand and teach your kids
that the ice cream isn't what'smaking it fun, fun right.
Yeah, and frankly you know,again we'll just go back to that
whole thought-feeling actioncycle.
It's just your thought aboutthe ice cream that's making it
fun.
Dr. Tamar (39:12):
Right.
And when they say the mind ispowerful, our thoughts are
powerful, there was nothing butthe truth.
Then it applies in so manyaspects of our lives, especially
with our nutrition andlifestyle changes.
Now, we know that makingchanges is not easy, but we want
them to be sustainable, right?
So that's why, although theymight have an injection or a
(39:35):
pill, or even surgery to helpwith weight loss, is it
sustainable?
And the answer to that is notnecessarily because we're not
getting to the core of theproblem.
We're not getting to that rootcause of why or how they ended
up that way in the first place,right?
But we have to start somewhere.
So, for parents listening whowant to start making positive
changes in their family'snutrition, that happens right
(39:58):
away.
Where would you suggest theybegin?
And we'll wrap up with this,sheila.
Dr. Sheila Carroll (40:03):
Well, one thing I think holds people back
from even being willing to tryto make a change is the black or
white thinking, the all ornothing, the perfectionism,
thinking like if I can't make itperfect or if I can't make all
of these changes, if I can't getrid of 100% of the ultra
(40:24):
processed food in our life, it'stotally not worth doing.
Forget it.
And I would just say that'sjust your brain's way of trying
to keep you safe and it's normalto think that way, but it's not
helping you in any way.
So I always ask people well,what's the lowest hanging fruit?
(40:45):
What's one thing you think youcould do?
Ok, could you eliminate soda?
Don't buy soda anymore.
Don't bring home.
We call it soda up here.
What do you guys call it?
Dr. Tamar (40:56):
Well, I'm from the East Coast because I call it
soda, but I've heard people outhere in California call it pop.
Dr. Sheila Carroll (41:01):
Yeah, pop or soft drinks or whatever.
That doesn't mean you can neverdrink it, although really
honestly, the truth is youreally should never drink it.
It is so bad for you.
But at least maybe a lowhanging fruit is.
Just don't buy that anymore.
Or if you're buying three twoliter bottles, okay, buy one two
(41:24):
liter bottle this week.
Okay, and then you can cut thatback even more.
I think that there's no wrongway to start and you just have
to be willing to make these liketiny little changes 1% change,
1% change, 1% change and overtime that really adds up.
(41:45):
I know it's boring advice andpeople want, you know, a quick
fix and a quick win.
You know, and there are so many, there are so many, you know.
Make one small food change.
Get a little bit more sleep.
If you're a parent, make sureyour child is getting the right
amount of sleep, because if yourchild, especially our teenagers
(42:05):
, with their devices and theirphones, they're not sleeping
well at all and they're notgetting the right amount of
sleep, which then we know throwsoff our insulin regulation our
hunger hormones.
So you're hungrier the next day,so you eat more and you're not
eating healthy food.
You're eating your body'scraving kind of unhealthy, junky
(42:28):
carb food, and also then yourmood is off, and when you're in
a bad mood you tend to eat worse.
And so you know, try to makesure your child is getting the
right amount of sleep, or helpthem get the right amount of
sleep, and then moving ourancient body.
As humans, we evolved over thethousands and thousands of years
(42:49):
really moving our bodies everyday.
We had to.
That's how we evolved, andtoday, in today's world, we
don't have to move at all.
You mentioned Door Dash.
Dr. Tamar (42:58):
We don't have to do anywhere.
We don't have to do anywhere.
Dr. Sheila Carroll (43:02):
And our devices and our cars, and it's
really comfortable to not move,but it's just not healthy for us
, so okay.
So if you're not doing anythingright now, what could you do?
All right, how about fiveminutes, could you?
If you don't wanna go outsideand walk, could you walk around
your apartment or walk aroundyour house or go up and down the
(43:25):
stairs a couple times you knowkids like a little dance party
or something.
Could you do something to getyou and your kids moving a
little bit more today than youdid yesterday?
And if you do a little changein your food, a little change in
your sleep, a little change inyour movement and in your
(43:47):
emotional regulation skills andreally learn how to feel your
feelings, that's gonna move theneedle like a huge amount.
And then when you start to feela little bit better or notice
like whoa, I have a little bitmore energy, then you have more
energy to do more good thingsfor yourself.
It will build on itself overtime.
Dr. Tamar (44:06):
Great advice.
So from getting proper sleepnutrition.
It made me think when you weretalking what we learned in
pharmacy school when it comes toadjusting doses of medications
start low and go slow, right.
So we're not gonna go coldturkey and empty out your pantry
of everything that's processedNot a bad idea but what we're
(44:29):
trying to establish aresustainable habits, right.
So we kind of have to just takeout a little bit at a time and
replace it with something that'shealthier, right.
Dr. Sheila Carroll (44:40):
It's a long game.
Dr. Tamar (44:41):
Yeah, it's a long game.
Hang in there.
It's not hang in there, juststick with it.
Make those small changes fromeach aspect that Sheila
mentioned and those results willbe seen.
So thank you so much, sheila.
Thank you for joining us today.
This was very insightful and alot of information that I
enjoyed speaking with you.
Dr. Sheila Carroll (45:01):
Thank you so much.
Thanks for having me on yourshow.
I appreciate it.
Dr. Tamar (45:04):
You're welcome.
That's all I have for you today.
Friends, If any part of thisconversation interested you or
resonated with you, we'd love tohear your thoughts.
Your five star review andcomments can guide others on a
similar journey.
Subscribe, rate and downloadthis episode to ensure you're
always in the loop.
Coming up next week on the show, we'll dive into the amazing
(45:27):
world nutrigenomics and discussquick, effective strategies to
integrate it into your practice.
This could be your game changer, helping you empower your
patients to take control oftheir health with fewer
medications.
Talk to you next Friday.
I'll see you then.
As parents, we want the best for our kids, but in
today's world of ultra-processedfoods, technology, overload and
lack of movement, children'shealth is declining at an
alarming rate.
Our special guest, Dr SheilaCarroll, reveals practical
strategies any parent canimplement right away to start
turning this around.
If you want to empower yourkids with habits and life skills
(00:21):
that will serve them for yearsto come, you don't want to miss
this episode.
Listen in.
Your kids will thank you for it.
Welcome to Pivoting Pharmacywith Nutrigenomics.
Part of the Pharmacy PodcastNetwork, A must-have resource
for pharmacists, entrepreneursseeking to enhance patient care
while enjoying career and life.
Join us as we pivot intoNutrigenomics, using pharmacy
(00:46):
and nutrition for truepatient-focused care.
Explore how to improve chronicconditions rather than just
manage them.
Celebrate entrepreneurialtriumphs and receive priceless
advice.
Align your values with a careerthat profoundly impacts
patients.
Together, we'll raise thescript on health and pivot into
(01:07):
a brighter future.
Before you listen in, I want tothank our listener of the week,
who says who would have thoughtthat a person who spent a large
part of their life to be adoctor of pharmacy would stretch
their mind into wanting to domore than just give people drugs
?
I love this so much and lookingforward to a healthier future.
Thank you for this new approachto helping us all.
You are so welcome.
(01:29):
I love thinking outside the boxand helping others do the same
Healthcare professionals andpatients alike.
When you see the results, yourpatients get more energy, more
confidence and an optimisticoutlook on their health and life
.
You'll love taking a newapproach to health as well.
So remember, when you leave usa five-star review, you'll get
the chance to be featured as ournext listener of the week and
(01:51):
I'll give you a shout out righthere on the show.
Hello, hello and welcome toPivoting Pharmacy with
Nutrigenomics.
I'm Dr.
Tamar, Lawful, doctor ofpharmacy and certified
nutritional genomics specialist.
In today's empowering exchangeof ideas, we're decoding the
essence of your child's health.
What truly matters when itcomes to nourishment, vitality
(02:12):
and wellbeing are a load of ones.
Now that's a question worthexploring, don't you think?
If you've been listening intoPivoting Pharmacy for a while,
you know by now that, by usingthe unique lens of Nutrigenomics
, we can shine a light on thoseareas where we may need a little
extra care and attention, andthat includes areas our kiddos
might need to work on as well.
But once we get the results,how do we help our patients or
(02:36):
clients take action, especiallychildren.
How on earth do we teach ourchildren to embrace these
recommendations?
Joyfully, Speaking fromexperience as a mom of an
energetic five year old, I'meager to dive into these
questions, and even more excitedbecause we have an ally on our
side today the remarkable Dr.
Sheila Carroll, pediatrician,obesity medicine physician, life
(03:00):
and weight coach and, perhapsmost importantly, a fellow mom
navigating the same twists andturns on this roller coaster of
parenthood.
So are you ready, my friends?
Plug in those earbuds, adjustthe volume and let's dive into
learning, growth andtransformation together.
Let's listen in.
Sheila, thank you for joiningus on the show today.
(03:22):
I'm looking forward to ourconversation.
Talk about nutrition and how dowe get our kids to make these
changes as parents, and also howcan we make these changes
ourselves as parents?
We have to start with us first,but can you first tell us about
your personal and professionaljourney that led you to the life
coaching that you're doing now?
Dr. Sheila Carroll (03:41):
Sure, and thanks for having me.
I'm looking forward to thisdiscussion too.
I have been a person who hasstruggled with my own weight
ever since I was a kid.
So as a 10 year old little kid,I weighed more than my brothers
and sisters.
I weighed more than I wanted to, and I struggled off and on
(04:02):
throughout my whole adulthooduntil about five years ago I
also became a doctor.
My dad wanted me to be apharmacist, actually, really,
but he was a doctor and somehowI ended up becoming a doctor and
a pediatrician, and I was apediatrician for about 23 years,
trying to help families andhelp kids live super healthy
(04:24):
lives.
And I also became boardcertified in obesity medicine a
year or two ago.
And how I became a life coachwas that I joined a life
coaching program myself aboutfive years ago to help myself
lose weight and learn a new wayof eating, and that was really a
(04:45):
transformative experience forme personally, as a person who
had struggled with her weightsince I was a kid up until I was
50 years old.
So a long time, 40 years and ina way, I laugh because as a
physician, I actually needed alife coach to teach me how to
(05:06):
lose weight as opposed to likethe medical community, but it's
just so true, and this isexactly what happened.
I learned two important thingsin the life coaching program
that I was in.
Well, I learned a lot ofdifferent things, but the main
thing was this they call it athink, feel, act cycle.
It's it's understanding thatour thoughts are creating our
(05:27):
feelings and our feelings aredriving our actions.
And so, especially when you'retalking about health behaviors
or, for example, weight, or ifyour goal is weight loss but you
can use it with anything forimproving your health, getting
more sleep or getting moremovement when you can look at
what are the thoughts thatyou're having that are creating
(05:50):
your feelings of either takingthe actions you want to take or
taking actions you don't want totake, or not doing any action
at all, this is where the wholemeat of the matter comes in for
behavior change for all of us,and what I learned in that life
coaching program was how tothink about my own thinking and
(06:12):
how my thoughts were translatinginto the results I was
currently having.
And if I didn't like the resultsI was currently having in any
aspect of my life, I could tracethem back to the thoughts I was
having, and not to judge myselfor beat myself up or anything
like that, but to be like, oh OK, I see what I'm thinking.
(06:34):
And then I learned that mythoughts are optional, I don't
actually have to be thinkingthat, and that I can choose
different thoughts.
And I learned how to think onpurpose and to create new
thoughts which created newfeelings, which generated new
actions, which gave me a 50pound weight loss and people
(06:56):
knew a whole new approach toevery aspect of my life.
And so I saw, when I wentthrough this personally and kind
of had this personal shift andtransformation, I saw how this
could be so helpful for mypatients, and really when I say
my patients, I kind of meantheir parents, because as a
pediatrician my patient is thechild, really the whole family,
(07:18):
but technically the child, butkids, by definition, they're
just developing and their brainsare just developing.
So to understand your thinkingand like the metascale of
thinking about your thinking,you need a very well defined
prefrontal cortex, which we knowdoesn't develop fully until
(07:38):
you're 25 or 26 years old.
I have a 12 year old son now andhe's able to think about his
thinking a little bit, but notto the extent that I'm able to
think about my own thinking.
And so when we're talking abouthealth behaviors or behavior
change, the medical approach hasalways people used to bring
their children to me.
(07:58):
If they had a child who wascarrying extra weight or
struggling with weight, thetraditional medical model is to
bring the child to the doctorand then I was supposed to talk
to the child a 10 year old, 11year old, seven year old, I mean
whatever age.
I was supposed to talk to themto try to get them or to educate
(08:21):
them and to instruct them and,I don't know, inspire them to
change their habits.
Dr. Tamar (08:29):
And how can a seven year old change their habits?
And they're not in the groceryshop.
Dr. Sheila Carroll (08:33):
Yeah, that's exactly the problem, Right?
So this is the problem.
This is the problem we'refacing.
Who I really needed to betalking to is the parents, and
of course, I always tried totalk to the parents, but with
the little child sitting theretoo, you have to be super.
I was very cognizant of thefact.
I didn't want to be sayinganything.
(08:54):
I don't want to meaninganything negative.
I like to focus on people'shealth and total health, and not
even the number on the scale,especially for kids.
It's so stigmatizing and sopainful.
I remember a little kid, when Iwas a little kid and my doctor
told me I needed to lose weight.
He actually told my mom infront of me he's like you just
(09:16):
got to get her to stop eating.
And I remember that and feelingI felt like so small and so
ashamed.
And so that's the last thingour kids need from us.
They just need to well, all thethings they need.
Their parents love complete,unconditional acceptance of how
they are, and the parents arethe ones who can make the
(09:40):
changes, decide what familychanges they are going to make,
and then my recommendation isfor the parents to make the
changes to themselves first,before even trying to make any
lifestyle changes for their kids, but to make the changes
themselves and then shift tochanging as a whole family.
Dr. Tamar (10:02):
Wow, that's very powerful, sheila.
So, from your personal journeywith your weight loss and a life
coaching program that led youto where you are now, now
coaching parents yes andchildren families to implement
better nutrition on a day to daybasis.
Now you don't just focus ondiet, right, you also look at
(10:25):
emotional regulation skills, orsomething I write about from you
.
So can you shed some light onhow emotional well-being can
affect eating habits?
Dr. Sheila Carroll (10:34):
Sure, and we oftentimes don't think about
kids being emotional eaters oreating for reasons other than
hunger, but it's oftentimes,it's our culture and how we
sometimes teach kids to eat forreasons other than hunger.
For example, even we do it inthe medical office right, oh,
(10:56):
here's, you're getting animmunization, here's a lollipop.
Or right, it'll make you feelbetter and so, or, oh, you're
upset, well, let's go get icecream.
Or, oh, have a snack orsomething.
So, just to take one step back,before I answer this question
is one thing I think it's soimportant for all of us, and
(11:18):
especially for parents, tounderstand is the current food
system, the modern food systemthat we are living in.
It is such a challenge for us ashuman beings.
We weren't designed to reallyeat these highly processed foods
(11:38):
and our bodies literallyweren't designed to eat this
amount of sugar, this amount ofyou know, all of these processed
foods with these refined grainsand the seed oils which are
causing a lot of inflammation,and your average kids dietary
intake is somewhere around 65,67% of highly processed foods
(12:03):
makes up all the calories of achild's diet, right?
So what's happening is that ourkids brains and their bodies
are kind of being hijacked isone word you could use by these
highly processed foods and theymake you want to eat more of
these foods.
They mess with your body'shormones, your true hunger
(12:27):
signals.
You know the hormones that tellyou if you're full.
We know that highly processedfoods affect that.
So we've really kind of losttouch.
I know I did and I'll speak tofor my son as well.
When he eats a lot of highlyprocessed foods you can't really
tell when you're hungry or nothungry anymore.
Dr. Tamar (12:46):
Right.
Dr. Sheila Carroll (12:46):
And that's one skill we really want our
kids to learn is eat when you'rephysically hungry and stop when
your body has had enough.
And so emotional eating comesin.
You know the definition ofemotional eating.
The simple definition is eatingfor any reason other than
physical hunger.
(13:06):
So eating when you're bored,eating when you're sad, eating
when you're happy, celebratingyou know, good news, or
Thanksgiving and Christmas,whatever eating for all of these
reasons other than hunger.
But one skill that's reallyamazing for parents to be able
to teach their kids and itspeaks to the emotional
(13:29):
regulation skills that you and Iwere just talking about is for
kids to be able to actuallyidentify what they're feeling
and name it and actually kind offeel it in their actual body.
And that goes.
That helps in a lot of things.
It helps with behavior and it'sreally it's emotional
(13:50):
regulation what am I actuallyfeeling?
And then for a child to havethe vocabulary over time,
depending on how old they are,to name what they're feeling.
And Dan Siegel, dr Dan Siegel,he's, he's written some.
Really, you know I'm talkingabout some amazing parenting
books and he's the term.
(14:10):
Name it to tame it, yeah, andso.
So naming the feeling kind ofallows, it's an allowance of
that feeling.
So you're not, you're notlooking to do things to make
that feeling go away.
So in the coaching world wecall that buffering.
You're having an emotion thatyou don't want to be having
(14:33):
frustration, irritation,whatever.
So buffering would be eatingeven if you're not hungry, but
eating to tamp down thatnegative feeling over shopping.
Sometimes people shop whenthey're upset or shop to try to
change their emotional feelingover scrolling on social media,
(14:55):
over drinking over, you know,overing anything kind of is.
But what we really need is tobe able to feel our feelings
Right Such an important like eyeopening skill for me.
My coach said to me but shesays it to everyone, but when
she said it to me I was reallylike whoa?
She said you don't have aovereating problem so much as
(15:18):
you have an under feelingproblem.
Dr. Tamar (15:20):
Wow, yeah, under feeling, under feeling.
I thought you were going to sayover feeling, but it's under
feeling because you'resuppressing those feelings.
Dr. Sheila Carroll (15:29):
Yeah, you're not willing to feel the feeling
.
Yeah, if I was bored, forexample, or for me, like with my
job, working really long hours,feeling so fatigued, feeling
frustrated, feeling, tired,feeling, you know, all some of
these negative feelings that goalong with these high pressure
jobs are in response to that.
(15:50):
I didn't realize I was doingthat.
Of course, I had no idea, andwhen I realized that that's what
I was doing, the first step isjust the awareness of it, and
then you can get that littlepause between oh, I should eat
something, to actually not evenreally hungry, what am I?
Oh, I'm really just irritated,or I'm irritated, frustrated or
(16:15):
tired.
You know, you realize yourfeeling and then you're like,
okay, I'll feel that feeling inmy actual body.
So it's really just kind ofconnecting your body and your
body.
It's such a wonderful skill forwell for adults for sure, but
kids like wow, it's so powerfulfor them to understand that.
Dr. Tamar (16:38):
Right and really be able to name that feeling.
It's interesting because Imight have a five year old
daughter.
So we have this book that isabout feelings, that goes over a
different type of emotions andthings like that, and when she
is upset or feeling any type ofway where she's not even wanting
to talk to me about it, likeyou know, just being grumpy,
I'll say you know, let's look onher book of feelings and help
(17:01):
tell me which one it is you'reactually feeling today.
So that does.
It does actually work for themto just get in tune and really
even with the, with anythingright and raising our kids to
really identify those feelings.
I love that, that strategy.
Dr. Sheila Carroll (17:16):
Well, good for you, because that's such a
powerful gift to your daughterto for her to really be able to
to, kind of you know, understandwhat she's feeling.
Dr. Tamar (17:27):
Yeah.
Dr. Sheila Carroll (17:28):
And then for adults too, totally.
You know, I think they do.
There's data that suggests likemost people can name five
emotions or something.
It's like mad, sad, happy, youknow it's there, these there,
but they, you know they're veryvague things but if you ever
look up you could your listenerscould just Google like the
(17:49):
feelings wheel or emotions wheel, and they're pretty nuanced
feelings and being able to kindof pinpoint that or tie into
that it's really liberating, youknow.
It's freeing really when youreally realize, like what you're
actually feeling.
And then the really amazingpart is to understand why you're
(18:13):
feeling.
That you kind of go backwardsand say, well, what thought am I
having?
That's creating that feelingfor me, even thought you might
not realize that you're having.
But when you can take thatmoment and, oh, I'm feeling well
, for example, I'll give you anexample this weekend my son's
(18:34):
playing.
He's plays hockey and he's notallowed to check.
His age group is not yetallowed to check people but he
checked his buddy on purpose.
I saw him do that on purpose.
He was mad, he was frustratedbecause he felt that the Raph
missed a call for him, anyways.
And so I, because I knew, I sawwhat he did, I knew what his
(18:57):
feeling must have, or I presumedwhat his feeling was, and I
know the thought he should havehad.
But then I realized, oh, nowI'm frustrated with him.
I'm feeling super frustratedwith him because I'm and my
thought that was causing myfrustration was he shouldn't do
that, he shouldn't be actinglike that.
(19:18):
And so I was frustrated with himby my own thought.
My thought was he didn'tactually make me frustrated, he
was just being him.
Theo was just being Theo.
Because if I had thought like,oh, it's fine, that's totally,
that's reasonable what he did, Iwouldn't have been frustrated
at all.
(19:38):
So I think this skill is reallyawesome for parents to learn,
because it's so freeing, becausenow your kid doesn't make you
frustrated, your child is justbeing your child.
You are in charge, you are theowner of your thoughts and your
feelings and your actions, andso to me like that's just great
(20:01):
news because I can control allof those things, and it was
really liberating.
Dr. Tamar (20:07):
It's definitely empowering, empowering a
strategy to learn, for parentsand for the child themselves as
well.
Now I want to get back to thisprocess food thing.
On it we mentioned.
So you know, we in a modernworld we revolve.
Everything is quick, easy,right, our meals are quick, easy
, door dash to your door.
And I'm guilty of using doordash because you're not really
(20:30):
knowing what's in your food forsure, right, and then there are
a lot of processed foods outhere.
But what kind of practicaladvice or tools can parents have
who might struggle with timemanagement and healthy food
preparation?
So it's just easy for them tojust pack the bag of chips for
their kids to go to school, oryou know what would you
recommend for them if their timeis an issue?
Dr. Sheila Carroll (20:53):
Yeah for sure.
The ease and convenience ofthese foods are as one of their
best selling points.
So my recommendation forparents is to really think about
I think about it as a safetyissue.
You know, in my opinion, in mymedical opinion, it is so
(21:15):
serious, such a bad thing forour kids to be eating so much
highly processed foods that forme it's like a safety issue.
It's like a seatbelt.
You know, I don't let my sonride in the car without wearing
a seatbelt.
I feel like these foods are.
They're not neutral, they'renot harmless, they're actually
(21:37):
really bad for us as humans.
We weren't designed to handlethem.
So you have all the addedsugars in these highly processed
foods usually.
So that's one tip.
What's one easy thing parentscould do to potentially start
becoming aware of the situationis look at the back of the
package and see how many gramsof added sugar is in the serving
(22:02):
size.
The recommendation if you'rebetween zero and two years old,
you're supposed to have zerograms of added sugar a day, and
if you're between two and 19, ortwo an adult, it's somewhere
around 25 grams of sugar a day,which is about six teaspoons of
sugar.
But if you look at a Gatoradeor a Coca-Cola.
(22:22):
Sometimes those have upwards of50, 60, 70 grams of sugar in
one little bottle, wow.
And so our human bodies?
We evolved not eating thesefoods.
We didn't evolve with the onlysugars we used to be able to eat
were fruit, some vegetables andhoney if we ever stumbled
(22:46):
across that, you know, out inthe wild.
So our physical body, ourlivers, we weren't designed to
handle this kind of food, not tomention all the chemicals, the
preservatives.
They're disrupting, like thegut microbiome which is creating
this leaky gut is a term peopleuse, but it's creating like
(23:09):
these little holes, so that nowproblems are occurring between
the body and the brain.
And so we need to understandthat the processed foods that
we're eating and that our kidsare eating are bad for us.
And so, getting back to thequestion about time, you know,
(23:29):
when I realized, oh, this is notjust harmless for him, you know
, or it's not like, oh, it couldbe better, I could be doing a
better job I realized like whoa,this is actually hurting him.
And even if you don't have achild who's struggling with
extra weight right now, thehighly processed foods are still
(23:51):
.
They're just not good for anyof us.
They're contributing to anxiety, depression and an older people
, cognitive decline.
Alzheimer's is being now beingcalled, like type three diabetes
, insulin resistance of thebrain cells, and all of this is
coming from our reliance onthese foods.
So I would just say, as a parent, you have to find a way to make
(24:19):
the time to not necessarilymake everything from scratch,
but if you're not making any, ifyou're, if you're only serving
or own or really relying onhighly processed foods, what's
one thing you can do today thatwould take some of that away and
that might be prepping thenight before some vegetables or
(24:42):
some fruit to pack in yourchild's lunch.
And I don't think parentsrealize and honestly I didn't
realize either, and it wasn'tuntil I took, like a very, very
deep medical dive, which mostpeople can't do because they're
not doctors, they're notpharmacists, they don't have the
time, frankly, or the interestin understanding the body's
(25:04):
hormonal responses to thesefoods.
Dr. Tamar (25:07):
Right.
Dr. Sheila Carroll (25:07):
And it's super complicated.
I didn't realize how bad theywere for us, and so I think now
nowadays we have somewherebetween 20 to 30% of kids and
the teens are struggling withextra weight or obesity, being
overweight or or clinicallyclassified as obese.
(25:30):
We have kids with anxiety,rising rates of anxiety and
depression and mental healthproblems, and a lot of this can
be well, maybe, cured.
Number one is what I would liketo offer.
I think there's so manypowerful benefits to switching
to trying to eat minimallyprocessed foods.
(25:51):
You know focus changing what weeat, moving away from these
highly processed foods, is goingto be.
We just have we have to do it.
There's no other way.
In my opinion.
I don't see us being healthyeating these highly processed
foods until and unless thehighly processed food companies
(26:13):
make them more healthy.
Dr. Tamar (26:15):
Yeah, yeah, yeah.
When I first found out thatsome they have food scientists
that are actually there to havethe food tastes more addictive,
you know, be more addictive.
That's why when someone eatslike a bag of chips, they have
to have another one or anotherone.
There's no off button and Idon't know.
Dr. Sheila Carroll (26:33):
So yeah, I was telling my son I read this
thing called the Dorito effect.
Dr. Tamar (26:37):
Doritos are the worst .
Dr. Sheila Carroll (26:40):
Well, they so addictive they don't make
every Dorito.
Every single chip doesn't tastethe same.
Every single Dorito chip has adifferent amount of seasoning on
it, and so you might get one.
That's like, whoa amazing.
This Dorito was the best.
The next one might be, huh, notthat great, and then you're
like, oh well, then I needanother one, because the last
(27:00):
one you know.
Dr. Tamar (27:01):
so, yeah, yes this is what they have scientists
paying people money to do this,yeah, and I think we just don't
know that.
Dr. Sheila Carroll (27:10):
But the other thing that's really
happening.
We have to be aware that, yes,these food companies are just
trying to make money, they'rejust trying to sell their
product, but the way thoseproducts are interacting with
our physical body, our brain,our brain chemicals and our
hormones, it's making us want toeat more of them and it's, like
(27:34):
we said before, kind ofblocking our ability to tell
when we're hungry or not hungrybut we get that back when we
switch to eating real food and Idon't think that we would have
be having the problems thatwe're having in our society with
with weight and lots of otherproblems diabetes things- like
(27:55):
that If we were only offered, ifall the processed foods just
went away magically, our healthwould dramatically improve.
Dr. Tamar (28:03):
I agree with you.
100%, sheila, 100%.
Just eating your natural,natural food, real food.
Dr. Sheila Carroll (28:11):
You don't have to count calories, you
don't have to go on a diet, youjust eat real food, eat when
you're hungry, when you've hadenough, and drink water, and
that's another thing that Ithink is hopefully low hanging
fruit for parents.
I always really, really wantparents to stop having their
kids drink liquid sugar like anysoda, gatorade, even juices.
(28:35):
Yeah they're just reallyunhealthy for us as a human and
we don't need them.
Your child doesn't need themwater after they're one, you
know, they can really just havewater.
Dr. Tamar (28:49):
So anyways well, thank you for that.
So for our busy parents outthere, with time and not on your
side, we can you can considerprepping the night before,
switching out the sugars forhealthy sugars that you can get
from fruits and eating real food, putting real food in those
lunch boxes for your kids.
So I want to, you know, getinto change over time, because
(29:14):
with two decades of experiencein pediatrics, have you noticed
any significant shifts inchildren's nutrition habits over
the years and, if so, what havebeen the biggest impacts on
their health in your opinion andit might be what we just talked
about- yeah, it is what we justtalked about.
Dr. Sheila Carroll (29:32):
I've seen kids' health honestly getting
worse.
And that's been super.
It's hard to see.
Number one it's hard forparents to see and parents don't
know why.
Parents don't know why their,their kids are suffering from
some of these other healthproblems that we're seeing
younger and younger.
We never used to see almostnever.
(29:53):
When I first started in medicinedid we see kids with.
They call it non-alcoholicfatty liver disease, but it's.
It's basically fat beingdeposited in your liver, which
used to only happen for peoplewho drank too much alcohol.
Alcoholics would get alcoholicfatty liver disease.
Now there's this non-alcoholicfatty liver disease.
(30:18):
We're certainly seeing it inadults.
It's one of the leading causesof need for liver transplant,
but we're seeing this in kidstoo.
So because of the usuallybecause of all the sugar that's
being drunk or drinking what'sthe right word consumed in
liquid form, that fructose isgoing getting turned right into
(30:40):
fat fats getting stored in theliver and kind of crushing out
the healthy liver cells.
So yeah, over the course of thepast 20 years, seeing kids
physical health decline, theirweights go up, and also kids who
are have a normal weight orquote normal weight on the on
(31:02):
the scale, or who don't appearto have a problem with weight,
they're still having kids havingsome anxiety going up,
depression going up, and to methat's also heavily tied to this
processed food diet that we'rehaving.
The highly processed foods arecreating this whole body
inflammation state, which isalso inflammation of your the
(31:26):
brain cells and the chemicalsand the neurotransmitters that
are needed to kind of make youfeel good.
So it's a challenge becauseparents are busy.
Like you said, I'm a busyparent to single mom.
You know, when I was workingfull time one point I was
working almost two full timejobs because I was busy in the
(31:46):
hospital and these foods are soeasy to buy, they're economical
usually and we know our kids aregoing to eat them and our kids
aren't going to give us a hardtime and then we don't have to
worry that our kids are hungry,you know.
So there's all of these forceskind of conspiring to make this
an uphill walk for us to get ontop of it.
(32:08):
But I just think there is noother way except to back off the
amount of highly processedfoods you know now they're
offering you probably know, as apharmacist and all your
listeners if they're pharmacistslike the medications, the new
medications that are coming outthey're offering, offering GLP,
one agonist and up.
(32:30):
Yeah, I just saw a paper thatthey're now studying it for six
years old and up, and bariatricsurgery for 12 year olds.
I think maybe those medicationshave a place as a jumpstart for
people.
But I also feel like we canhelp people with their lifestyle
.
But they need help.
(32:51):
They need intensive support.
It's not easy to make thesechanges by yourself.
Of course, the insurancecompanies won't pay for that,
which makes no sense.
What's absolutely no sense?
This is you know, I don't knowwhat this is you know, health
system where we don't pay forpreventative medicine.
We'd rather give you a drugafter the fact that you're sick
(33:14):
as opposed to helping you justavoid all of those problems in
the workplace.
But this is why parents this iswhy parents need the education,
they need the support and theyneed to figure out themselves
how am I going to get myself todo this to help my child?
And they can.
(33:34):
They definitely can do it, andwe just have to keep helping
parents figure out this, how todo it.
Dr. Tamar (33:41):
Yeah, so definitely with making those habits and
educating the parents so theyknow how to do it to help their
kids.
It's very important and it'samazing to me where a child, six
years old, is presented like anadult that has alcoholism with
the fatty liver, you know,because of the way we're eating
now in our society at such ayoung age.
(34:04):
And you know you did mentionthat part of your program
involves teaching moms so thatthey can impart knowledge to
their kids.
Have you noticed any recurringmisconceptions that moms have
about their kids nutrition?
Dr. Sheila Carroll (34:19):
Yes, for sure I think there's some.
I call them thought errors orlimiting beliefs is another term
.
But you know, we think our kidsneed candy to have a happy
childhood, and I'm not sayingthey can never have candy,
that's not what I'm saying atall.
And it's fine.
(34:39):
My son eats candy here andthere.
But what I'm saying issometimes I think there's a lot
of parents that are like my kid,my kid will never eat, and then
fill in the blank broccoli, mykid would never eat.
Salmon, my kid would never eat,you know, whatever.
Yeah, if you are a parent whothinks your kid is never going
(35:00):
to eat that, then they won't eatthat.
Right.
But every child, just like youand I, they might, okay, they
might really not like the tasteof salmon, fine, okay, but what
that?
That only comes after they'vetried it several times, the,
after they've tried it cooked acouple different ways.
You've offered it, you know,and they just really don't have
(35:22):
a taste for that.
Okay, move on.
Then move on to the nexthealthy thing.
But sometimes I think parentsnot necessarily the clients that
I have right now, because theclients I have are actually
looking for like they're workingon, they're trying to figure
this out.
But in my clinical practicewhen I was a pediatrician, part
of the issue was like theparents would come and they're
like he won't eat that, he won'teat that, she won't eat that,
(35:45):
and I didn't have the timenumber one and they didn't have
the interest number two inshifting that.
So I think over time, if youwere able to spend enough time
with someone, you might be ableto help the parent shift the
thought a little bit like oh, mychild could eat that or
wouldn't it be beneficial forthem to eat that?
(36:06):
Or how can I work to get them toeat that?
But that's one of the mainthings I think is that sometimes
parents have limiting beliefsabout what their child is
capable of.
And then we have all of thesecultural beliefs about what
makes childhood fun, and food isreally tied into that Usually
(36:28):
sugary foods, right.
Dr. Tamar (36:31):
We want them to be happy.
Of course we want our childrento be happy, but we want them to
be healthy.
I think a lot of parents don'trealize that what they do for
their kids now impacts them notjust now, but also later in the
future.
We may not see certain thingsexhibiting right now, but
especially when it comes togenetics and things like that,
(36:53):
we're flipping on or off somekind of switches for, in terms
of, for analogy purposes thatare going to manifest later on.
Dr. Sheila Carroll (37:02):
People who are being diagnosed with, say,
type 2 diabetes in their 40s and50s.
That didn't start in their 40sand 50s.
Dr. Tamar (37:09):
It did not.
Dr. Sheila Carroll (37:10):
That probably started when they were
kids and teens and finally theirbody is just like I don't know.
I don't know what to do anymore.
The thing is, you said we wantour kids to be happy and we want
our kids to be healthy.
The truth is, you can't reallybe happy if you're not healthy.
We have to figure out a way andwe can, and it just takes a
(37:35):
shift of your mind.
Like, for example, we live uphere in Maine and in the summer
we go to the beach and a lot offamilies get an ice cream cone
every single time they're cominghome from the beach because
that makes it better Quote.
You know that's more fun.
It's more fun to get ice cream.
But the truth is like, when youreally start to think about it
(37:59):
and you can understand that icecream once in a while, totally
fine.
But if you're getting an icecream three, four, five times a
week, that's really not healthyfor your child.
Dr. Tamar (38:10):
Not healthy for you, not healthy for your child.
Dr. Sheila Carroll (38:13):
And then you just have to ask the question
like, well, what is fun?
And oh, the fun of going to thebeach was being together, being
connected, you know, beingoutside, enjoying, you know, the
water, all of the things.
And all through marketing andadvertising and our culture, we
(38:34):
think like somehow food is fun,our food is love, when we can
just untangle those things.
And then the fun of going tothe beach is like the things we
just talked about being together, being outside.
It's not getting an ice creamand that doesn't mean you can
(38:54):
never get an ice cream, but justunderstand and teach your kids
that the ice cream isn't what'smaking it fun, fun right.
Yeah, and frankly you know,again we'll just go back to that
whole thought-feeling actioncycle.
It's just your thought aboutthe ice cream that's making it
fun.
Dr. Tamar (39:12):
Right.
And when they say the mind ispowerful, our thoughts are
powerful, there was nothing butthe truth.
Then it applies in so manyaspects of our lives, especially
with our nutrition andlifestyle changes.
Now, we know that makingchanges is not easy, but we want
them to be sustainable, right?
So that's why, although theymight have an injection or a
(39:35):
pill, or even surgery to helpwith weight loss, is it
sustainable?
And the answer to that is notnecessarily because we're not
getting to the core of theproblem.
We're not getting to that rootcause of why or how they ended
up that way in the first place,right?
But we have to start somewhere.
So, for parents listening whowant to start making positive
changes in their family'snutrition, that happens right
(39:58):
away.
Where would you suggest theybegin?
And we'll wrap up with this,sheila.
Dr. Sheila Carroll (40:03):
Well, one thing I think holds people back
from even being willing to tryto make a change is the black or
white thinking, the all ornothing, the perfectionism,
thinking like if I can't make itperfect or if I can't make all
of these changes, if I can't getrid of 100% of the ultra
(40:24):
processed food in our life, it'stotally not worth doing.
Forget it.
And I would just say that'sjust your brain's way of trying
to keep you safe and it's normalto think that way, but it's not
helping you in any way.
So I always ask people well,what's the lowest hanging fruit?
(40:45):
What's one thing you think youcould do?
Ok, could you eliminate soda?
Don't buy soda anymore.
Don't bring home.
We call it soda up here.
What do you guys call it?
Dr. Tamar (40:56):
Well, I'm from the East Coast because I call it
soda, but I've heard people outhere in California call it pop.
Dr. Sheila Carroll (41:01):
Yeah, pop or soft drinks or whatever.
That doesn't mean you can neverdrink it, although really
honestly, the truth is youreally should never drink it.
It is so bad for you.
But at least maybe a lowhanging fruit is.
Just don't buy that anymore.
Or if you're buying three twoliter bottles, okay, buy one two
(41:24):
liter bottle this week.
Okay, and then you can cut thatback even more.
I think that there's no wrongway to start and you just have
to be willing to make these liketiny little changes 1% change,
1% change, 1% change and overtime that really adds up.
(41:45):
I know it's boring advice andpeople want, you know, a quick
fix and a quick win.
You know, and there are so many, there are so many, you know.
Make one small food change.
Get a little bit more sleep.
If you're a parent, make sureyour child is getting the right
amount of sleep, because if yourchild, especially our teenagers
(42:05):
, with their devices and theirphones, they're not sleeping
well at all and they're notgetting the right amount of
sleep, which then we know throwsoff our insulin regulation our
hunger hormones.
So you're hungrier the next day,so you eat more and you're not
eating healthy food.
You're eating your body'scraving kind of unhealthy, junky
(42:28):
carb food, and also then yourmood is off, and when you're in
a bad mood you tend to eat worse.
And so you know, try to makesure your child is getting the
right amount of sleep, or helpthem get the right amount of
sleep, and then moving ourancient body.
As humans, we evolved over thethousands and thousands of years
(42:49):
really moving our bodies everyday.
We had to.
That's how we evolved, andtoday, in today's world, we
don't have to move at all.
You mentioned Door Dash.
Dr. Tamar (42:58):
We don't have to do anywhere.
We don't have to do anywhere.
Dr. Sheila Carroll (43:02):
And our devices and our cars, and it's
really comfortable to not move,but it's just not healthy for us
, so okay.
So if you're not doing anythingright now, what could you do?
All right, how about fiveminutes, could you?
If you don't wanna go outsideand walk, could you walk around
your apartment or walk aroundyour house or go up and down the
(43:25):
stairs a couple times you knowkids like a little dance party
or something.
Could you do something to getyou and your kids moving a
little bit more today than youdid yesterday?
And if you do a little changein your food, a little change in
your sleep, a little change inyour movement and in your
(43:47):
emotional regulation skills andreally learn how to feel your
feelings, that's gonna move theneedle like a huge amount.
And then when you start to feela little bit better or notice
like whoa, I have a little bitmore energy, then you have more
energy to do more good thingsfor yourself.
It will build on itself overtime.
Dr. Tamar (44:06):
Great advice.
So from getting proper sleepnutrition.
It made me think when you weretalking what we learned in
pharmacy school when it comes toadjusting doses of medications
start low and go slow, right.
So we're not gonna go coldturkey and empty out your pantry
of everything that's processedNot a bad idea but what we're
(44:29):
trying to establish aresustainable habits, right.
So we kind of have to just takeout a little bit at a time and
replace it with something that'shealthier, right.
Dr. Sheila Carroll (44:40):
It's a long game.
Dr. Tamar (44:41):
Yeah, it's a long game.
Hang in there.
It's not hang in there, juststick with it.
Make those small changes fromeach aspect that Sheila
mentioned and those results willbe seen.
So thank you so much, sheila.
Thank you for joining us today.
This was very insightful and alot of information that I
enjoyed speaking with you.
Dr. Sheila Carroll (45:01):
Thank you so much.
Thanks for having me on yourshow.
I appreciate it.
Dr. Tamar (45:04):
You're welcome.
That's all I have for you today.
Friends, If any part of thisconversation interested you or
resonated with you, we'd love tohear your thoughts.
Your five star review andcomments can guide others on a
similar journey.
Subscribe, rate and downloadthis episode to ensure you're
always in the loop.
Coming up next week on the show, we'll dive into the amazing
(45:27):
world nutrigenomics and discussquick, effective strategies to
integrate it into your practice.
This could be your game changer, helping you empower your
patients to take control oftheir health with fewer
medications.
Talk to you next Friday.
I'll see you then.
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