wellness

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!

Consumer Education

/ ktbuchs87

I read this article  awhile back.  After I read it, I mostly put it out of my mind.  It didn’t seem like it was that groundbreaking.  We all know that McDonald’s is not healthy and that they use various advertising techniques to get the general population to buy their food.  Pretty much nothing that comes out about McDonald’s shocks me anymore.  But, I ran across this article again and it got me thinking about other companies in the food industry.  Obviously all companies have the objective of selling their product and the main way to do this is through advertising.  McDonald’s isn’t the only fast food joint to use sneaky tactics to make you buy their mostly unhealthy food.  In fact even healthy establishments use some of these tactics, and now we have junk food out there masquerading as health food all because of clever advertising.

 

However, all is not lost.  With some knowledge and a little will power it can be easier to navigate through advertisements little traps.  First, let’s take a look at some of the more obvious pitfalls.  We’ll start with the fast food joints.  They use so many little tricks to get you to buy their calorie laden food.  One of the biggest draws is they are quick and cheap.  You can get a burger for literally a buck and in less than five minutes as well.  That is a lot easier than going to the grocery store, buying all the supplies to make a burger, then going home and actually cooking that burger yourself.  On the surface it looks cheaper too.  But let’s think about the long run.  All those dollar burgers will start to add up, not to mention the cost of the gas to drive there, and then how about medical costs when all those fast food meals start taking their toll on your body? Yes making food yourself can seem like a hassle and a waste but it is so much more beneficial, and it really only takes a bit of planning to work it all out.  In our house, Saturday is grocery day, so on Thursday or Friday I will plan out a menu for the next week and make a list of everything we need.  This helps a ton because now I have a meal planned for each night and don’t have to come home from work and wonder what to make.  If you have a plan and don’t have to ask the dreaded “What’s for dinner tonight?” question, you won’t be tempted to just stop at the drive-thru on the way home.  Pretty simple right?

 

The next trick is not so easy to avoid.  Sugar is highly addictive and because of this it is put into EVERYTHING.  From salad dressings to meat to bread, sugar is everywhere, especially in fast food.  Why? Because it keeps you coming back for more.  This is a hard thing to sidestep, especially if you’re addicted to sugar. Your first line of defense though is knowledge.  Actually read nutrition labels.  Most items on fast food menus can be found online with their calorie and nutrition info along with an ingredient list (and I am sure there is an app for that!)  Learn some of the names that sugar hides as like sucralose or sorbitol or any of these 50 other names.  Start slowly too, don’t think you can just magically cut out all sugar and live your life.  It is a slow process, one that will have many setbacks.  Start by lowering you sugar intake meal by meal. Maybe instead of a heaping pile of brown sugar in your oatmeal you use a spoonful of honey.  Or instead of four packets of sugar in your coffee try two.  Ease yourself into it and slowly but surely your body will adjust and you just won’t feel the need for as much sugar.

 

Finally I wanted to talk a little about tricky advertising on “healthy” foods.  If you have eyes and have been in a grocery store in the last five years you have probably noticed food labels.  It seems like everything now is natural or cage free or organic or raised on the peaceful hills of the Swiss Alps.  Ok, maybe not that last one, but it has gotten a little ridiculous.  But the food industry knows that terms like organic or all natural are appealing to the public and will be more likely to sell more product.  And sadly most people don’t pay attention, they just see that a certain brand of peanut butter says all natural on the front and don’t bother to look at the ingredient list and see that sugar is first.  Once again, get yourself educated about labels (this is a handy chart) and don’t be afraid to look around.  Look at all the brands available and be aware that the organic foods sometimes are not the best choice. Case in point, the peanut butter I buy is Smuckers all natural.  The only ingredients are peanuts and salt.  I get a huge 20 oz jar for about 3 to 4 dollars.  Compare that to some of the organic brands that cost twice as much for less peanut butter and often contain some form of sugar.  Don’t discount a brand just because it doesn’t have the fancy label.

 

I only covered a small portion of the advertising techniques companies use to get you to buy their products, but these are some of the most widely used.  Yes, it’s tough to avoid everything and it might seem tedious to take those few extra steps.  But it is worth it in the end and you feel a lot better about yourself.  All it takes is just a little consumer education and you are on your way to being healthier!  I hope you have a great weekend and I will see you Monday!

 

 

 

 

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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!

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.