Saturday, October 31, 2015

Q & A: Nutritionist Michelle Gillespie discusses eating better to feel better

Updated July 2016

Michelle Gillespie co-founded Health Hacks with me in 2015. It is a healthy eating workshop series offering participants science-based information about food and ideas about small steps that can be taken to feel better. Led by Michelle, Health Hack's first six-week series was held in fall 2015. The 2016 series is in development.

K: You've said that cutting out junk food from one's eating routine can be hard, but it doesn’t have to be. How can one resist the cravings and the call of the cookies and chips without being physically restrained?

M: Focus more on what you can eat instead of what you can't eat. Try thinking about why you're craving the cookies or chips. Cravings are usually an indication of imbalance, so bringing the body into balance helps resist cravings. Are you bored or looking for emotional fulfillment? Call a friend instead! Are you tired and looking for an energy boost? Get a glass of water and take a short walk. That would be much better for your energy than cookies. Or maybe you're hungry because you missed a meal. If that's the case, eat some non-junk food before the cookies. Consider them dessert and don't eat them alone as a snack.

Also, if you learn to eat in sync with your unique metabolism, you will be truly satisfied after your meals and are much less likely to find yourself scavenging for junk food or sugar an hour after eating or throughout the day. There is not one right way of eating that works for everyone, so finding the balance that is right for you is very helpful. Balanced blood sugar and staying ahead of your hunger are key for keeping on track. If you let yourself get "hangry" you're more likely to reach for junk food or whatever you can get your hands on, and unless you're in Whole Foods when the craving hits, you'll most likely be surrounded with quick fixes that will spike your blood sugar like baked goods, soda and sweets, setting you up for even more cravings. 

K: You used to enjoy chili cheese burritos, donuts and candy bars. What inspired your shift?

M: I went to a nutritionist and he opened my eyes to food quality issues I hadn't considered before and I just chose right then and there to eat as healthy as I could for a month or so. It was just a decision, like choosing what clothes to wear in the morning. More of an experiment actually. I just decided to try it. I didn't think about how hard it was or what I would be missing out on or that it would be too time consuming or expensive. I just decided to see what would happen if I tried eating a different way for a month.  And then did it.  I realize that kind of cold turkey approach isn't right for everyone, but it certainly did work for me. That's the way I usually end up making changes for myself -- just jumping right in.  

After I cut those foods out of my diet for about a month, I simply didn't want them anymore. They are no longer hard to resist, because I literally have no desire for them. I tried a Taco Bell Chili Cheese Burrito after a month or so of eating totally healthy and I found I didn't like it. I thought something was wrong with the burrito so I tried one again a week or so later at a different Taco Bell location. Nope! The burrito hadn't changed, I changed! I re-educated my taste buds with real food! If one can get through a 30-day challenge or some set amount of time eating REALLY clean, they often become more sensitive to the tastes of sugar and chemical laden foods. Soda would literally taste bad now if I tried to drink it!  

K: When you deviate from your usual eating routine, what does that look like? 

M: I don't want to deprive myself of foods that look delicious, even if they don't quite measure up to my usual standards of health. I'll try a bite or two if something really catches my eye and more often than not, I don't end up eating very much because it's not as good as it looks. If I do eat a significant amount, I pay attention to how it makes me feel later, without judgement. If I notice I feel bloated and crummy after eating kimchi cheese fries, I'm probably not going to even want them next time, because I'll remember feeling poorly and associate that with the food. My favorite deviations are chocolate peanut butter flavored things or pizza.

K: What misconceptions about food and nutrition do you find most common in our society?

M: For a variety of reasons, "fat" is equated with "bad" when in reality we all need fat in our diets to varying degrees. So many people think low fat diets are the healthiest choice, as well as, low fat milk and yogurt are better than full fat milk and yogurt. It's simply not true. This one size fits all mentality simply doesn't work. Some think meat is bad and vegetarian equals healthy. Meat is not bad, especially when it's from a healthy, naturally raised animal, and vegetarianism may work better for some than others.  I for one feel a lot stronger and healthier when consuming a rather substantial amount of meat, and my blood work is proof that it's working for me as it keeps looking better and better as I eat this way.

Other misconceptions include salt is bad, vegetable oil is good, eating a lot of whole grains is healthy, and diet soda is a reasonable beverage choice. I usually stay away from generalized good or bad statements, but diet soda (with artificial sweeteners) and vegetable oil are pretty much a train wreck and I recommend staying away from them.  

K: What's up next for Health Hacks?

M: You and I have a few things in the works. After our series ends on November 11, we'll be looking for feedback from recent workshop participants before we fine tune our plans for the next series. We're hoping to start again between late January and mid February. We plan to stay anchored in Evanston, but aim to offer workshops in Skokie, Rogers Park and the North Shore too. It's great to have been working with Whole Foods Market on Green Bay Road and Cooked during this first series. Because our mission includes connecting workshop participants with healthy food purveyors, additional sponsors will be invited to get involved soon.

K: You also coach people one-on-one. What does that look like?

M: It can look like all sorts of things. Different people need different approaches. Some people prefer minimal help -- just a diet plan and meal suggestions. Others like education about food quality and what food is doing for their body, including looking at their blood work to see how what they're doing is working for them. I can also provide more hands-on support like grocery shopping tours, pantry makeovers, or weekly phone calls offering ongoing support and accountability to help someone get through the initial phase of making lifestyle change. 

K: What keeps you doing what you do…as a nutritionist?

M: Seeing and hearing about positive results from my clients is the best. I love getting an email telling me about how someone avoided having to go on diabetes meds or asking their doctor to lower their dosage. It's gratifying to hear about clients losing weight, feeling great, and pleased to having permission to eat the (real) foods they love that they may have previously thought were unhealthy.

K: And when you're not coaching what are you doing? What do you do for fun?

M: My favorite thing to do for fun is dance tango. I used to think I didn't like dancing at all until I found tango. It is the best dance ever in the history of the world. At least for me :). Other than that I like to stay active, enjoy the outdoors, hike, flip and drag around large tractor tires for exercise, and travel.


Michelle is on Facebook, Twitter and Pinterest.
Health Hacks is on Facebook and Twitter, too.

Friday, October 16, 2015

Matt LeFleur and the Toothless Fairy at Creative Coworking Saturday

Looking scary doesn't mean you can't fit in.

That's what Evanston artist Matt LaFleur's friend finds out in his new book. Matt presents The Toothless Fairy this weekend in downtown Evanston.

You are invited.

When: Saturday, October 17, 2 - 5 p.m.

Where: Creative Coworking
922 Davis (by Bennison's, next to Affordable Portables)

He'll have copies to sell and will sign 'em, if you like.
There will be readings every half hour.
Expect Evanston beer, wine, snacks.

Bringing a kid is optional.

Monday, October 12, 2015

Q & A: Photographer Jerry Alt discusses Cuba

As posted previously, my colleague, Evanston-based photographer Jerry Alt recently ventured to Cuba. An exhibition of select images from his trip opened this week at the Lorraine H. Morton Civic Center and is expected to continue at least through December. Jerry graciously replied to some of my queries about his work.

K: Of all the places you could have trekked with your camera this year, why Cuba?

Jerry Alt (right) with his new friend,
before Jerry gave him his shoes.

J: I had thought about Cuba in the past but it wasn't realistic to travel there, but the opportunity came to me early in 2015 when I saw an ad for a small group experience with other photographers, coupled with a chance to shoot for the entire week using high end medium format camera gear. After talking to one of the organizers I knew I needed to go sooner than later before relations with the U.S. improved and investment in the infrastructure changed the character of Cuba forever. I traveled there in April 2015 and was ready to go back almost immediately upon my return.

K: What surprised you about your experience?

J: How safe the conditions were, once you got through the red tape of actually entering the country, and how generally friendly the people were. With few exceptions the people were quite receptive to us and positive about the upcoming relaxation of travel restrictions between our two countries.

K: Have a story or two to share?

J: I've told these before, but two incidents have stayed with me. The first was a visit we made to a family home in the countryside where a family of four shared a wooden shack about 200 square feet or so. When asked what we could do to improve his conditions for the family, the father (who along with his wife prepared food and drink for us from their meager provisions) said he could use a cow but really nothing was needed. We took up a collection and bought him a cow (about $200).

The other was our visit to a local boxing gym where the students were very open but their equipment and clothing was ratty and used. I ended up giving my shoes to one of the boxers, and when he came that night to collect them from our apartment building gave us an impromptu reggae performance as a thank you.

K: If or when you go back, what is the first place you want to revisit or go see because you missed seeing it during your first trip?

J: I would spend more time exploring the side streets and taking photos of the people going about their daily lives. I've traveled a lot and seen poverty, but the Cuban people are proud and happy despite their meager lifestyles. I don't think I missed anything, though I could spend more time photographing the old cars and architecture before both are replaced by the influx of new money.

K: What do you think more of us in the U.S. should understand about Cuba?

J: Despite it being  a communist country the people seemed open and free. We should not confuse their leaders' politics with the reality that the Cuban people just want to provide for their families and they are hungry for more opportunities to interact with us. Internet services are non-existent for most of the populace, and they don't get U.S. television so they have been pretty isolated from their closest neighbor for more than a full generation.

K: What do you hope to accomplish through this body of work?

J: I am hopeful that people will realize the tourism opportunity in Cuba and gain a better understanding of their culture and citizens. I also know from discussions with various groups that there are a lot of people intending to visit Cuba so in my small way perhaps I can influence them to do it sooner than later.

K: What's next on your horizon?

J: I hope the Cuba work stays up at the Civic Center long enough that people can come enjoy my images. My first love is nature and wildlife and I would like to return to that though I have a couple of other personal projects in development that focus more on portrait photography.


Images from Jerry's "Forgotten Cuba"
can be found and purchased online.

Saturday, October 3, 2015

Health Hack's healthy eating workshops start October 7

Eating better --> Feeling better --> More FUN.

That's Michelle Gillespie with a big piece of ginger.
She's a big fan of ginger.


Friends and neighbors are invited to participate in all or any of the healthy eating workshops nutritionist Michelle Gillespie and I are hosting starting Wednesday, October 7 at Creative Coworking in Evanston.

What is great about Chelle's approach is that she recognizes everyone's relationship with food is personal. Which foods are best for anyone is different than what is best for someone else. 

Through our Health Hacks workshops, we aim to help participants eat better to feel better, create an encouraging environment for continuing an ideal relationship with food, as well as help connect participants with healthy food purveyors. 

At our first workshop -- All About FAT! -- participants will all receive a full-sized jar of coconut oil for FREE from our friends at Whole Foods Market on Green Bay Road. Such a deal.

Fee is $15/workshop or $66 for the full six-week series.

Learn more about the workshops and other goodies offered at .

She's already helped me a lot and I'm feeling better than I have in a long time.
I wish this for you too.

Jerry Alt's Forgotten Cuba exhibition at Civic Center starts October 11

Earlier this year, Evanston-based photographer Jerry Alt trekked to Cuba with his camera to learn more about the country that is separated geographically from the U.S. by less than 100 miles, yet hardly known by its neighbors.

Jerry Alt will share his perspective and images from his recent trip and growing acquaintance with Cuban and their neighborhoods at an exhibition in Evanston.

All are invited to the exhibition's opening reception.

Sunday, October 11, 2-5 p.m.
at the
2100 Ridge Ave.

Expect food, music and surprises.

More about the relationship between the U.S. and Cuban governments can be found via National Public Radio and the Council on Foreign Relations.

Jerry Alt discusses what he learned in Cuba at
a Wilmette Rotary Club meeting in late September.