nutrition

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!

When to blame others and when to blame yourself

/ ktbuchs87

I am going to take a wild guess and say that most of you reading this blog have, in one way or another, dealt with some health issue.  Whether it’s losing weight, gaining weight, fighting some disease or other ailment, the majority of us have gone through our own health woes.  I’ve been there and some days it feels like I am still there, so I know how tough these things can be.  What exactly am I trying to get at in this post? I am so glad you asked!

This past Sunday there was an article in the Chicago Tribune by Julie Deardorff about how there may be many factors that affect obesity, not just less movement and too many calories.  The article looks in depth at three factors that might be keeping people obese: air pollution, microbes in the gut, and sleep deprivation.  For air pollution, researchers are saying that pregnant women exposed to higher

concentrations of polycyclic aromatic hydrocarbons (PAHs) have a greater risk for obese or overweight children.  Microbes in the gut (which we have talked about before) are another cause for concern. There appears to be a link to antibiotics, which kill off both good and bad bacteria in your body, and this can also increase the risk for obesity. And there is also significant research cropping up that is saying those that get less than 7 to 8 hours of sleep are at a higher risk for being overweight.  In a side article, Deardorff also briefly lists other factors that could contribute to weight gain including maternal age, air conditioning, and decreased smoking.  Yup, you read that last one right. People who stop smoking tend to gain weight because nicotine acts as an appetite suppressant.

Well.  It appears that it is just hopeless for all of us trying to lose or maintain a healthy weight. Might as well give up now and go back to eating fast food in front of the TV.  Nope.  This isn’t the first time that I have read an article of this nature.  I agree that there are many components to living a healthy lifestyle, aside from the standard exercise and eat healthy, but I also think that people constantly try to find a way to blame everything under the sun but themselves for why they are overweight.  It’s easier, and a lot less painful, to blame the air for your weight problem instead of stepping up and admitting that your weight is caused by the pint of Ben and Jerry’s you scarf down every night, or say my mom was older when she had me so she set me up for failure right from the start. Are you sure it’s not the fact that you haven’t exercised in the last five years instead?  I am not trying to belittle the efforts of the researchers trying to fix our weight problem nor am I denying that most of this research is right.  What I am saying is we cannot be so quick to pass the buck.  You need to be accountable for your actions (or lack thereof). It’s tough and possibly humiliating, but it’s also responsible and respectable.

Now all that being said I do realize that sometimes there really are deeper underlying issues as to why someone might be overweight.  And I am not trying to bash those people who struggle to lose weight.  In fact for all of those really and truly trying but not seeing the results you want, I commend you.  You are putting in the effort and hard work and that is what counts.  If diet and exercise are not working for you and you can honestly say you have given 100 percent, talk with your doctor and see what else might be going on.  And for those of you who like to play the blame game, toughen up buttercup and get up and working.  That is the only way you can even start to blame someone else for your weight issues.  Your health starts with YOU taking action.

When your eyes are bigger than your stomach

/ ktbuchs87

Happy October everyone! I hope that you had a fabulous weekend and you are ready to start your week!

Portion size.  How many of you actually know what a proper portion size looks like?  Sure you might know what a portion should be, but if someone put a plate in front of you and asked you to fill it with the proper amount of food would you be able to?  Most likely not, and you aren’t alone, as most people have no clue what a proper portion of food should be.  There are plenty of reasons for this, one of them being that portions have grown significantly over the years.  But I think that even more than that, people like to see a full plate.  We don’t want to feel like we have been “jipped” when it comes to food.  Think about it: when was the last time you got totally psyched to see a plate that had a little pile of veggies, a meager sized piece of chicken and small helping of brown rice?  Probably hasn’t happened yet.  Now think of your typical Thanksgiving plate.  You pile that turkey on there, load it up with potatoes, pour gravy all over, and finish up with some pumpkin pie.  Seeing a full plate of food somehow allows you to feel like you are going to be fed and won’t go hungry.

This of course can lead to weight gain and overall bad health.  Constantly piling your plate with food, even “good” or healthy food, will never get you where you want to be health wise.  I get it too, because I struggle with making sure I am eating the correct portions.  I frequently have a case of my eyes were bigger than my stomach, but they are getting few and far between.  So why do we let our eyes rule our plate? Well, there are plenty of different reasons.  One is that with the ever growing portion sizes we also have ever growing waistbands and actually need more food to feel like we have eaten a full meal.  We are also a country that is over consuming sugar and sugar acts as an appetite stimulant.  So instead of that donut you just ate making you feel satisfied, you feel like you need to eat more food.

And one big reason I think that we eat more than we should is that we are lazy.  I don’t mean lazy in terms of getting up and moving around (although that is a problem).  I mean we don’t do our research when it comes to food.  Quick, without looking tell me how big the correct portion of chicken is.  Can’t?  It’s about 3 oz or the size of your palm.  Now, you’re going to tell me that you are not lazy, you read the nutrition labels and everything.  Sure you probably glance at it but do you actually follow the serving size on that bag of chips?  Because I can bet you that you would be shocked at how little you are actually supposed to eat.  Just eye-balling your food is not a good way to eat because more often than not, you are over-estimating your portion sizes.

So what can you do to counteract this?  Well for starters start measuring EVERYTHING.  Actually bust out your measuring cups and spoons and put them to good use.  Buy a kitchen scale (they are really not that expensive and can be found at Wal mart) and weigh your meats and veggies.  Sure it takes a little extra work but it will help you learn what a proper portion size actually looks like.  And if you are caught without some type of measuring device, use your hand.   This is a really great chart that you can use to quickly measure out your portions.  When you eat out, immediately divide your food in half and have it boxed up or share it with someone else.  Restaurants are notorious for giving out massive portions of food (who wants to go out to eat and get 4 french fries and a mini burger?) and it is just easier to divide up the food right away before you start inhaling it.  And that is another thing, take your time eating.  Most of us can finish a meal in 5 minutes flat and be on our way to our next activity.  But eating fast doesn’t give your brain a chance to register that you have eaten and you end up eating way too much.  Slow down and try to take at least 20 minutes to eat.  This can help you start feeling fuller and enjoying those correct portions.

When you first start eating the correct amount of food, you will probably feel like you are starving yourself.  You will be eating less than you are used to but you have to get your body used to the right amount of food.  This is where taking your time eating can come in handy as well as making sure that the food you are eating is flavorful and filling.  Start experimenting with new recipes and flavors and find something that leaves you feeling satisfied even if you aren’t eating a gigantic amount of it.  Once you can teach your eyes just how much food should be going into your stomach, you will be on your way to healthier living!

Tools to Help with Portion Control

 http://www.amazon.com/gp/product/B003PGRC0M?camp=1789&creative=390957&ie=UTF8

http://www.google.com/products/catalog?q=measuring+cups&hl=en&client=firefox-a&rls=org.mozilla:en-US:official&prmd=imvnse&bav=on.2,or.r_gc.r_pw.r_cp.r_qf.&biw=2133&bih=1052&um=1&ie=UTF-8&cid=5618063269859364956&sa=X&ei=xcFpUJitO8m8yAHvloCQDA&ved=0CHwQ8wIwAA

http://www.americandiabeteswholesale.com/product/meal-measure-portion-control-plate_5760.htm?source=GoogleBase&zmam=69792428&zmas=1&zmac=2&zmap=VPIMEMLPK2&gclid=CI2vi-Gb4LICFYw-MgodVG0A9Q