Healthy Eating Archives - Page 3 of 3

Posted on: August 28, 2023August 29, 2023

Understanding Ultra-Processed Foods: 5 Key Insights for Better Health

When it comes to our diet, we’ve all heard that consuming excessive soft drinks, fast food, and sugary treats isn’t the path to optimal health. But what does the data really say about the impact of ultra-processed foods on our well-being? Recent research from China delved into this question, analysing data from various studies involving over 334,000 individuals worldwide. The findings shed light on the connection between highly processed foods and health outcomes, revealing some valuable insights that can guide our dietary choices and approaches.

1. Ultra-Processed Foods and Health Consequences

The comprehensive analysis highlighted that individuals who consumed the highest amounts of ultra-processed foods faced the most adverse health outcomes. These outcomes ranged from heart disease and high blood pressure to metabolic syndrome, obesity, and even depression. Consuming 30 percent or more of daily calories from these foods was associated with an increased risk of various health issues.

2. Nutritional Composition Matters

Ultra-processed foods often contain excessive amounts of fat, sugar, and salt, while lacking essential nutrients such as fibre, vitamins, and minerals. Their hyper-palatability triggers our brain’s reward system, leading to cravings and overeating. This nutrient-poor quality makes them easy to overconsume and can crowd out healthier, minimally-processed whole foods.

3. Moderation and Context are Key

Rather than demonising all processed foods, context matters. The research emphasised that placing certain foods on a strict “never” list might backfire. Instead, finding a balance that keeps ultra-processed foods within a range of 10 to 20 percent of daily intake, with the rest coming from whole foods, can offer a more sustainable and realistic approach.

4. Gradual Changes for a Long-lasting Impact

Just as with training a puppy, gradual changes often yield better results in improving dietary habits. Adopting small, manageable adjustments in your eating patterns can lead to lasting change. Examples include incorporating wholegrain buns, adding vegetables to pizza, or opting for a piece of fruit before indulging in snack chips.

5. Uncover the Underlying Issues

Before cutting back on ultra-processed foods, it’s crucial to dig deeper into our motivations for choosing these foods. Factors such as busy schedules, emotional eating, lack of sleep, cultural influences, and availability of healthier options can drive these choices. Addressing the root causes can lead to more effective and sustainable changes.

The relationship between ultra-processed foods and our health is complex, influenced by a combination of factors including nutrient content, moderation, and individual circumstances. Hence, it’s vital to approach this topic with an open mind, understanding that context matters and that sustainable changes come from small, achievable adjustments. By leaning towards a balanced and mindful approach to your diet, you can make choices that support your overall well-being.

References:

https://nutritionj.biomedcentral.com/articles/10.1186/s12937-020-00604-1

https://www.bmj.com/content/365/bmj.l1451

https://pubmed.ncbi.nlm.nih.gov/31623843/

http://dx.doi.org/10.1017/S1368980017002853

https://www.journals.uchicago.edu/doi/abs/10.1086/684394

Posted on: August 14, 2023August 16, 2023

Unveiling the Secret of Successful Food Tracking

In a world where managing our health often feels like juggling too many balls at once, food tracking has emerged as a potential saviour. Whether we’re aiming to shed a few pounds or simply make better food choices, tracking our meals seems like a promising solution. But is it really all it’s cracked up to be? Recent research conducted by experts from the University of Connecticut, University of Florida, and University of Pennsylvania sheds light on the effectiveness of food tracking for weight loss. Let’s take a closer look at their findings.

Is Food Tracking Worth the Effort?

Imagine if there was a way to manage your portions and make healthier food decisions without the need for complex strategies. Food tracking seems to offer just that. It’s like having a personal guide helping you navigate your eating habits. But here’s the catch: while it can be a valuable tool, the study suggests that it might not be a walk in the park to stick to it.

A group of researchers embarked on a six-month journey with 153 participants, all seeking to follow the WW PersonalPoints programme. This approach, in collaboration with the WW app, offered more than just tracking—it included virtual workshops, coach-led check-ins, and access to a supportive community. The goal was to observe the impact of consistent food tracking on weight loss.

The study unearthed three distinct tracking patterns:

Low trackers (22.9% of participants)

These individuals logged their meals sporadically, averaging less than one day per week over six months. Initial enthusiasm faded quickly.

Medium trackers (59.5% of participants)

They managed to log their meals roughly 37% of the time, equating to about two and a half days weekly. Their consistency dwindled as the study progressed.

High trackers (18.7% of participants)

The diligent ones, these participants logged their meals approximately 88.7% of the time, equivalent to more than six days per week.

The study’s main point lay in determining whether more consistent tracking correlated with more substantial weight loss. As expected, the high trackers enjoyed the most significant weight loss on average. But the story doesn’t end there.

A closer look at individual results reveals intriguing insights. Notably, some participants who tracked their meals infrequently still achieved impressive weight loss, demonstrating that tracking consistency isn’t the only factor at play.

The findings hint at the benefits of short-term tracking, creating heightened awareness of eating habits. However, the participants’ engagement in coaching and support may have influenced positive changes in their eating choices, irrespective of tracking.

While tracking has its merits, it’s not a universal solution. Some individuals may find it empowering, while others might face challenges. The study underscores that tracking isn’t suitable for everyone, especially for those prone to disordered eating patterns.

Overall, the study’s revelations highlight the dynamic nature of food tracking. It’s not just about numbers and consistency; it’s about aligning tracking methods with individual needs and preferences. So, if you’re considering embarking on a food tracking journey, choose the approach that resonates with you and empowers you to make healthier choices on your own terms.

References:

http://dx.doi.org/10.1002/oby.23795

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5700836/

https://www.ncbi.nlm.nih.gov/pubmed/30772765

Posted on: July 10, 2023July 7, 2023

5 Things You Should Know About “Problem” Foods

“Problem” foods are those that we find hard to resist and have a tendency to overeat. They can often be delicious treats like ice cream, chips, chocolate, cookies, and pizza. While it’s not surprising that these foods are hard to resist, what’s interesting is how we can manage them to support weight loss and healthier eating habits. Here are five things you should know about “problem” foods:

1. Identifying your problem foods

Most people already have a good idea of their problem foods, but officially identifying them can improve awareness and help reveal patterns.

2. Strategies for managing problem foods

Limiting the portion sizes of problem foods has been found to be strongly related to weight loss. People who use this strategy the most in a 12-month weight loss program lose nearly double the weight compared to those who use it the least. Be mindful of portion sizes and find strategies that work for you to manage your intake of problem foods.

3. Environment matters

While it’s important to avoid labeling foods as “good” or “bad,” the environment can play a role in food choices. If you have easy access to your problem foods, it can be challenging to resist them, especially in moments of fatigue, stress, or hunger. Create a food environment that supports healthier choices.

4. Red, yellow, and green light foods

Instead of categorising foods as “good” or “bad,” create a personalised list of red, yellow, and green light foods. Red light foods are those that present significant challenges and may not align with your goals. Yellow light foods can be consumed in moderation or under specific circumstances, while green light foods are nutritious and make you feel good. Focus on your individual preferences and build a healthier relationship with food.

5. Mindful eating and enjoyment

Ultimately, it’s important to promote mindful eating and the enjoyment of food. Savour your meals, eat slowly, and pay attention to hunger and fullness cues. By practicing mindful eating, you can develop a greater sense of satisfaction from your meals and make more conscious choices around problem foods.

Remember, there are no “bad” foods. It’s about finding balance, managing portions, and creating an environment that supports healthier choices. By understanding and addressing the challenges associated with problem foods, you can make progress toward your weight loss and health goals.

References:

http://dx.doi.org/10.1016/j.appet.2020.104687

Posted on: June 12, 2023July 7, 2023

How to Break the Cycle: Managing Stress Eating and Drinking

Are you someone who turns to food or alcohol as a way to deal with stress? If that’s the case, it’s crucial to understand the challenges of stress eating and drinking and explore effective strategies to break free from this cycle. In this article, we will delve into the phenomenon of stress eating and drinking, examine how they can impact weight gain, and provide practical tips to help you avoid these behaviours.

Research shows that stress-induced eating and drinking can be influenced by various factors, such as age, gender, and dieting habits. Studies indicate that stress eating is more prevalent among women, while stress drinking tends to be higher among men. Although these behaviours might offer temporary relief, it’s important to recognise that they can lead to long-term difficulties, including weight gain and associated health problems.

While stress itself can contribute to weight gain over time, studies have found that individuals who engage in stress eating or drinking experience a more significant increase in body mass index (BMI). However, it’s essential to understand that BMI changes occur naturally as we age, regardless of stress-induced behaviours. Stress-induced eating tends to have a stronger impact on increased BMI after the age of 32, while stress-induced drinking becomes more influential after the ages of 42 (for women) and 52 (for men).

Now that we have a clear understanding of the effects of stress eating and drinking, let’s explore some practical tips for managing these practices:

1. Embrace a Flexible Approach to Eating

Avoid strict diets and rigid food rules that can worsen stress eating. Instead, focus on nourishing your body with a balanced and adaptable approach to eating. Listen to your body’s signals of hunger and fullness, and make choices that support your overall well-being.

2. Normalise Self-Comfort

Understand that seeking comfort through food or drinks during times of stress is a natural and healthy response. Let go of any guilt or shame associated with stress eating. Recognise that taking care of yourself and finding ways to soothe stress is a positive behaviour.

3. Tap into Your Strengths

Acknowledge and appreciate your ability to comfort yourself. Recognise that you possess valuable coping skills that can help you overcome stress eating and drinking. By acknowledging your strengths, you can shift your focus towards building healthier habits and finding alternative ways to manage stress.

4. Create a Personalised Comfort Menu

Work with a coach or create your own comfort menu consisting of non-food-related activities or techniques that provide comfort and relaxation. Explore options such as deep breathing exercises, engaging in physical activity, connecting with loved ones, pursuing creative outlets, or indulging in enjoyable hobbies. Having a comfort menu empowers you to turn to these alternatives when stress arises.

5. Practise and Refine

Implement your comfort menu as your primary strategy for managing stress. Before resorting to food or alcohol, try engaging in activities from your comfort menu. It’s normal to still feel the initial urge to eat, but with consistent practice, you’ll become more adept at finding comfort without relying on unhealthy habits. Be patient with yourself and remember that progress takes time and dedication.

By adopting these strategies, you can regain control over stress eating and drinking, find healthier ways to manage stress and nurture your overall well-being. Remember, it’s a journey, and every step you take towards managing stress positively brings you closer to a healthier and more balanced lifestyle.

References:

https://www.tandfonline.com/doi/full/10.1080/08870446.2023.2192240

Posted on: January 23, 2023February 17, 2023

3 Strategies For Dealing With Stress Eating

Do you eat more than you normally would when you are under stress? How often does that happen? Is it time to make some changes around that area?

Stress eating is a common challenge for people who are dealing with difficult life circumstances. If you are stressed out, it can be hard to focus on the right foods and eating habits. This can lead to weight gain and a higher risk of developing chronic conditions like diabetes.

If you are dealing with stress eating, here are some strategies you can use to help keep your eating habits under control.

Strategy #1: Develop awareness around what triggers your stress eating

Become aware of your stress eating triggers. Identify the situations or events that often lead you to reach for food when you’re feeling stressed out. For example, if you tend to eat more after you talk to your mother on weekends, you’ve found your trigger. This will make it clear for you that it is that stressor that you want to deal with, and not really hunger. Hence, you need stress relief, not more food.

Taking the time to pause and listen to your body will help you develop that awareness. When you start to crave for food when you are under stress, pause for a moment, and ask yourself if you are indeed hungry. If you are hungry, then you need food. If you are not hungry yet you are craving for food, ask yourself, “What am I really craving for?” If you listen to your body, thoughts and feelings, you could discover that you are indeed looking for something else, such as love and care, or companionship, or acceptance, and so on.

Having this awareness will give you options. How else can you satisfy that craving that does not involve food (as you are not really hungry)? Maybe you can call a dear friend for support or companionship, or maybe you take a few minutes to remind yourself that you only need acceptance from yourself.

Remember, you have options on how to fulfil your needs. Create that list of options and place that list where you could easily see it, especially when you’re stress eating. It could include taking 3 deep breaths, taking a short walk, playing with your child, stretching, doing some house chores, and other things that can distract you from food.

Strategy #2: Practise mindfulness.

Mindfulness is a technique where you focus on what you are experiencing in the present moment. It helps you become more aware of what’s happening around you as well as inside yourself at any given moment.

Take a few minutes every day to sit quietly and focus on your breathing or listen to soft music. This will help reduce stress by focusing on something else other than the stressor. Then notice what thoughts pass through your mind, and notice how you feel physically (e.g., relaxed or tense). Relax your muscles as you breathe. It’s impossible to feel sterssed if your body is relaxed. Try it. This habit helps you in dealing with stress eating, because you can think about other options besides food to calm yourself down.

Also mindfulness when you’re eating. Be there 100%. Experience your food fully. Notice what you see, hear, smell and feel. Notice the colours, steam, texture, and just how the food feels in your mouth and as it travels to your throat and your tummy. Mmm yum.

Doing this will give you more pleasure and hence more satisfaction, which helps prevent over-eating. Mindfulness is such a great practice, not just with eating. It helps you experience the simple joys of life every day, it helps you live in the present moment, and it helps you stay out of your head (where almost all of the troubles begin).

Strategy #3: Take a self-compassionate approach

Negative self-talk, shame and guilt do not help you in developing healthy eating habits. Don’t assume that being hard on yourself will create change.

We all have difficult times. We all have food cravings. Seeking comfort in food does not make you a bad person, and it doesn’t make you lesser as a person. Your behaviour and your cravings do not define who you are. It’s okay that you are going through a difficult moment. Everyone does. It will pass, and you can handle it.

Remember that self-compassion is not an excuse to eat anything you want. Of course, you need to adopt habits that support you in reaching your goals. Practising self-compassion when you find yourself stress eating will remove the guilt that people normally feel when “giving in”, and guilt is not good for your health and well-being. Self-compassion means you give yourself a break sometimes, recognising all the factors that lead to your choices.

With self-compassion, you develop kindness towards yourself. This increases self-esteem and emotion quality, which help in creating better choices in your lifestyle. Small things that make you nicer to yourself can indeed improve eating habits.

Which new habit do you commit to develop? When are you going to start? What happens to your life when you develop that new habit? Who else will benefit when you can deal with stress and develop healthy eating habits?