food

It’s ok, I workout

/ ktbuchs87

That phrase is one of my biggest pet peeves when it comes to diet and health.  Sadly, this attitude is becoming more and more prominent and it is a very slippery slope towards poor health.  Just within this past week I have heard those words in passing at least twice and I know numerous others who have adopted this mindset.  I will admit that I have fallen victim to this way of thinking a few times. It’s so easy to justify certain things when you work hard, but in the long run it will just pull you right back down the way you came.

There is no sugar coating the truth so I will just come right out and say it, you will never out exercise a bad diet.  It’s just not going to happen.  I know it might seem totally fine at the moment.  You’re telling yourself, I am in great shape and I eat what I want!  I put in the time at the gym so I don’t have to worry about that piece of pie after dinner.  I’ll just burn it off later.  The thing is that while you might be in great shape and a healthy weight right now, that poor diet will catch up with you.  You might start to see the pounds creep back up, or worse you might find out you have a serious medical issue, like diabetes.  There has been a shocking increase in the cases of diabetes not just in the overweight but in the seemingly healthy.  This article talks about young 20-somethings who seemed to be in perfectly good health and exercised regularly but found out they had diabetes.  One thing that struck me was that they all said they might not always eat the best but they exercised regularly.  The food you put into your body is SO important.  It is the fuel that will drive you, and if it is junk fuel, you are not going to go very far and you will break down at some point.

The other fact is that most of us don’t exercise enough or at such an intense level to justify eating more food.  Most exercise sessions burn a smaller amount of calories than you think.  Eating a doughnut after a run pretty much undoes the work you just put in (this website is neat and helps you to roughly estimate the amount of calories you burn doing a certain activity).  If you have a problem with snacking, this is also really dangerous territory.  Sure, at first it might just be a bite of something.  But that can quickly turn into a small piece or am extra helping and then you’re justifying eating whole meals just because you went to Zumba two days ago.  Trust me I know how easy it is to fall into that bad habit but think of it this way: You are not a dog.  Do not reward yourself with food.

The thing is, if you are trying to be healthier and are putting in the work by logging gym time and exercising, why wouldn’t you do the same with your food?  Being healthy isn’t just taking one area and improving it, it’s an all-encompassing process.  Exercise is really important, but so is eating well and taking care of yourself.  You want to feel your best in body, mind and spirit and to do so you have to take ALL the steps to get there and not use the guise of exercise to keep a poor diet.  In the end, you’re only hurting yourself.

Late Night Munch

/ ktbuchs87 / 2 Comments

Admit it. You have stood in front of your fridge sometime after 9 pm looking for some snack to munch on. And more often than not you choose that hunk of chocolate cake or bag of chips over vegetables or a piece of fruit.  Snacking at night is not a new phenomenon.  It has been happening since late night TV became intriguing.  What is relatively new and starting to cause some major health problems is night eating.  While this is not a classified eating disorder yet, it is well on its way.

So what exactly is night eating? Don’t we all technically eat at night and call it dinner?  Yes, but night eating is different in the fact that those who have night eating syndrome (NES), will consume more than half their daily calorie intake after 8 pm.  Generally people who suffer from NES will eat very little in the morning and throughout the day, but once evening comes they will consume large portions of food.  Now this disorder is different from overeating because night eaters are not necessarily eating a mass amount of food all at once.  Instead, it is generally portioned out into snack-like meals throughout the night.  NES is also different from sleep eating because the person is fully awake and aware of the food they are eating.

Night eating can cause health problems in a few different areas.  First, when you eat a lot right before bed your body has a hard time focusing on getting to sleep because all of its attention is on trying to digest the food you just ate.  This can cause insomnia or at the very least unrestful sleep.  Sleep is very important to your body’s health because it is when it repairs itself and resets for the next day.  Lack of sleep also messes with your metabolism, slowing it down and causing it to not run as efficiently and therefore causing weight gain.  Unfortunately, if someone with NES has trouble sleeping they will tend to eat even more, exacerbating all issues. NES also causes problem with weight because when you consume a large amount of calories before bed or at night in general, your body doesn’t have any way to burn those calories off and a lot of them get stored as fat.  Evenings tend to be the time when most of us are at our least active.  When was the last time you decided to run 10 miles or go to a crossfit class after 9 pm? Also like a lot of other eating disorders, NES is connected with depression, anxiety, and other mood disorders. Overall, not a fun experience.

So why does night eating occur? There is no concrete answer to that question yet because there hasn’t been much research on NES.  The doctor in this article believes that people who suffer from this disorder are stressed or anxious and are eating at night as a way to self-medicate and feel better.  This doesn’t work, obviously, because it leads to health issues, and that causes more stress and anxiety.  Others believe that night eating is caused by a neurotransmitter imbalance, and while there has been some success treating NES with medication, it isn’t conclusive enough to say that is the problem.  The good news is that with a little bit of time and motivation there are steps you can take to help with night eating.  One of the first things is to make sure you are getting enough food throughout your day.  I know some people complain they just can’t eat a big meal in the morning or they don’t have time for a lunch.  That’s fine.  I’m not trying to tell you when exactly you need to eat.  Just make sure you ARE eating during the day.  Make sure you are also choosing foods that will keep you going and won’t just give you a quick burst of energy followed by a crash.  Think fiber filled foods like fruits and veggies and whole grains.  Have a plan for your dinner time and set a time for dinner and stick to it.  Again, I’m not telling you an exact optimal time to eat your dinner.  Just pick a time, like 7, and make sure you eat at that time.  After your dinner, have a night time ritual.  Create some type of routine that signals to your body you are done eating and it is time to start winding down.  Do some yoga, read a chapter in a book, watch a TV show, or have some hot tea (my favorite). Once you create a routine an stick to it, your body will learn that it is time to start getting ready for bed, not time to keep eating.

As always, if it seems like you might have NES, talk with your doctor.  They can help point you in the right direction and give you more ways to help.  I don’t want people reading this to freak out about eating at night, that’s not the point.  It is ok to snack (on healthy foods of course) at night time.  Just make sure you aren’t eating an entire three course meal before you hit the sack!

What do you crave?

/ ktbuchs87

Cravings. We all get them at one point or another.  Some of us are better at controlling them, and then some of us give in and indulge in whatever it is we want.  When trying to eat a healthy diet it seems that cravings are what crush our resolve and pull us back to our old habits.  Why do we crave certain things? What is going on in our brain/body that we just HAVE to have that piece of chocolate or those BBQ potato chips?  Is there any way to break free from cravings?

There are a few reasons that we experience cravings.  First, it is important to distinguish cravings from overeating.  When you have a craving, you have a taste for a specific type of food.  You want something salty like pretzels or something sweet like a candy bar.  Overeating is eating mass amounts of food no matter what type.  So why do we get cravings?  One of the biggest reasons is emotion.  When you eat something that you love, like your favorite home-cooked meal, the pleasure centers in your brain light up.  Your brain makes that connection that this food not only tastes good it gives you a good feeling.  When you are stressed, or sad, or anxious, your brain likes to remind you that there is a quick way to feel better.  It wants you to eat that slice of apple pie because that will release those good feeling hormones that will lift your mood.  Unfortunately, eating that apple pie will not help your healthy eating habits and then you feel guilty for indulging.  If only you could explain this paradox to your brain….

Another reason that we get cravings is a restrictive diet.  People who follow certain diets such as low carb or low fat tend to have very intense cravings.  That is because your body is missing something that it needs, and when your body needs something it WILL let you know.  In the case of food, that means a big ol’ craving.  With this type of craving your body is trying to let you know it really needs some certain mineral or vitamin and you need to find some source of it pronto.  This often means grabbing some junk food, mostly because it is quick.  In reality there are other easy ways to get what your body craves if you know how to interpret your craving.  This is a really nice chart that shows what craving “bad” food really means.

How are we suppose to deal with these cravings?  As anyone who has experienced a craving knows, it is hard to fight it when you are caught up in it.  Well this is the first way that you can fight a craving, don’t let yourself get to the point of craving food.  Thanks Captain Obvious, I’ll make sure I try that next time.  But seriously, take steps to make sure you aren’t getting to that desperate moment of craving when your willpower is at its weakest.  Make sure you’re eating a balanced diet.  Include a variety of foods so that you know you are getting all the vitamins and minerals your body needs.  Eating the exact same thing everyday might be easy and convenient, but this can sometimes become problematic because you limit the amount of nutrients your body is receiving.  Mix it up, try a few new recipes and add variety to your eating.  Learn to listen to your body.  If you feel a craving coming on, stop and first make sure that you aren’t just thirsty (dehydration feels a lot like hunger) and then determine what it is you are craving.  Use that chart and see what the healthy version of your craving is and have that instead of the huge slice of cake.  Have a list of other activities that will distract you and your brain from your craving.  Go for a walk or maybe call a friend and chat for awhile (hard to eat chips while you’re talking on the phone).  Anything to get your brain focused on something else other than your craving.  Find healthy alternatives to your junk food.  Yes, it would be nice if we could all have the willpower to say no to a chocolate bar and choose a handful of raw almonds.  But sometimes you really need that bar of chocolate.  There are tons of blogs/recipes out there that have healthy versions of your favorite junk food.  One of my favorites is The Gracious Pantry.  There are tons of recipes for any craving you have.  Healthy chocolate bars, caramel popcorn, potato chips and a ton more.  Do a little research, find a recipe, and give it a shot.  Will it taste exactly the same? Maybe not, but a lot of them are just as good or better and won’t leave you feeling guilty or depressed.

The biggest thing to know about cravings is to try to remain calm when dealing with them.  Take a deep breath and think about what it is you really want.  If you are trying to lose weight, focus on how much progress you have made and how giving into your craving will set you back.  If you are just trying to maintain a healthy lifestyle, think to how you feel after eating junk compared to how you feel after you eat a healthy balanced meal.  Will you be perfect every time and resist? No.  We are human and sometimes we falter.  But you can learn something from those weak times and use it to make your resolve stronger for next time.  You are in control of your body and you CAN overcome any obstacle!

Health Obsession

/ ktbuchs87

Chances are that you know someone who only eats organic/gluten-free/macrobiotic/raw/any particular diet.  Maybe it’s all that person talks about and you are getting tired of hearing them tout the amazing benefits of eating all organic bean sprouts grown in the wild forests of Indonesia.  Perhaps it seems that this person is totally consumed with the way that they eat and it is getting on your nerves.  Well just maybe that person can’t help it.

There is a fairly new condition called orthorexia nervosa that is starting to pop up more and more.  It is not a recognized disorder but orthorexia is a fixation on the quality or purity of one’s food.  When translated literally orthorexia means a fixation on righteous eating.  Basically, it is being so obsessed with eating a healthy diet that it consumes their lives and it is all they can think about.  This pamphlet  does a good job of explaining the basics of this disorder.

I know that this disorder seems a little contradictory.  Aren’t we supposed to be eating healthy? Isn’t that the reason you have this blog?  Does everything have to become a disorder?  All really good questions.  Yes, we are supposed to eat a healthy and balanced diet.  But the way you eat should not take over your entire life.  You shouldn’t be worried about the food you eat every minute of every day, as there is more to life than food.  For most people with orthorexia, they start out with the intention of just eating better but it turns into controlling every single morsel of food that goes into their body.  It turns into worrying about going over to someone’s house to eat and not being able to have any control over the food prepared.  It turns into thinking the way they eat is far superior and not understanding why everyone doesn’t eat like them.  And ultimately it turns into loneliness, isolation, and possible malnutrition.  None of these things sound like a happy and healthy life to me.

The scary thing is that it is so easy to slip into these bad habits and destructive thoughts and hide them under the mask of being healthy.  If you just look at the surface, someone with orthorexia seems like they are just gung ho about their healthy lifestyle.  That’s why I want you to be knowledgeable about these disorders, so you can avoid them or help someone else who might suffer from them.  There is such a thing as being TOO health conscious.  When it starts to consume your whole life that’s when it’s time to find help.  And there is no shame in asking for help.  Remember your ultimate goal when you started was to be healthier and this will be one more step towards achieving that goal.  Living healthy is a delicate balance and hopefully this blog can help you to navigate the traps and pitfalls that may crop up.  Have a great Wednesday and see you Friday!

The Great Food Disconnect

/ ktbuchs87

Hello and welcome to a brand new week! Not sure about where you guys are, but fall hit Illinois like a brick this weekend with that perfect cool crisp weather. I was a happy camper, so happy that I was compelled to start my fall baking! Needless to say, it has been a good weekend here at our house.

For the past few Monday’s I have been talking about eating and the senses (in case you totally missed that little fact). I’ve covered taste, smell, and sight (via portion control). I think that sound and touch will be a little difficult to write an entire post about, but I will include them in today’s post. Today I want to talk about a problem that I see with the way that the typical American approaches their food and meal time in general.

Most people see meals as another task that they need to get through and then move on to the next thing on their long list. Most meals are quick, eaten on the go or in the car, or even worse skipped. People just don’t have time to slow down and eat leisurely, three-course meals. I sure don’t!  But I think that this mentality about eating is one of the hidden problems with our health issues. I call it the great food disconnect, mostly because there isn’t a real “official” name for it. We barely take the time to eat, so we in turn barely take the time to really experience our food. I know, I know. That sounds so new age-y and a little ridiculous to “experience” food, but stick with me on this one. I promise that I haven’t gone off the deep end.

Experiencing your food really allows you to enjoy what you are eating and also to fully use what you are eating to your advantage. What exactly do I mean when I say experiencing your food? I mean using all of your senses when sitting down and eating. Whether you realize it or not your meal starts the moment you start making that meal. And for those of you who do not make your own meals, your meal starts when that plate is put in front of you. But the minute that you start prepping your meal, your brain and in turn your body are preparing to eat. The sight of food, the smell of the spices and sauces, the feel of heat from the oven, the little test tastes of your dish, the sizzle of your steak on the grill are all signals that are being sent to your brain telling your body that food is on the way. Your body starts making the necessary enzymes and microbes it will take to break down that food and use it. These are necessary steps that your body needs to really reap the benefits of that food.

When you rush through a meal or just grab something on the run and are not paying attention to what you are shoveling into your mouth, your brain doesn’t have the time to prep your body. Your digestive system is rudely awaken by a sudden and quick influx of food, and it has to scramble to get things ready. It is a stressful situation for your system, even if it doesn’t feel like it to you, and putting food into a stressful environment generally means it won’t be used to it’s full advantage. Our rush, rush, rush lives cause enough problems for us, so why add to that with eating?

Contrary to popular opinion, eating should be enjoyable. You should really like eating. It’s great! There are so many flavors and textures and tastes. And is there anything better than sharing a good meal with great people? Think about your Thanksgiving or Christmas dinners. They are probably (mostly) filled with great memories of good times. You wait all year to eat your Grandma’s pumpkin pie or your Mom’s special cranberry sauce. A lot of diets and health people out there will tell you that the reason we have so many problems with weight is that we have too familiar a relationship with food. We need to distance ourselves and treat food as just a means of fuel for our body and cut all the emotion from our meal times. While I believe that some of this is true, emotional eating can lead to many problems (think bad breakup and a pint of Haggan Das) I think that distancing ourselves from food is a bigger problem. It turns food into an enemy that you are constantly battling against, and that is tiresome.

I propose that we try something new when it comes to eating our food. I suggest that we really take the time to savor what we are eating. I know that not everyone will have the time to do this every day, but try to find one meal a week that you can really put some time into. Find a recipe that sounds delicious. Shop for the ingredients yourself and select the best that you can. Take the time and turn those ingredients into a tasty meal. Then sit down with friends or family and savor the meal that you just prepared. Really taste the food that you lovingly turned into a dish to nourish your body. Smell all those wonderful spices and flavors you used to season your food. Enjoy the company that you have around you and make some memories out of dinner. Does it take time to do this? Yes, but it is worth it. You get to really connect with something that is about to be a part of your body and help you accomplish all those tasks you have on your list.  Like I said, I know that you don’t have time to do this every meal, every day, but you do have the time to be conscious of the food you eat. Whether you made it, your mom made it, or the guy at the drive-thru made it, take just a few minutes to be aware of your food. Your body and your health will thank you!