The inability to manage your stress often results in unhealthy, automatic overeating. You likely eat more than you think, don’t feel satisfied after a meal, nor remember what you ate. If this sounds familiar, here are some tips I shared with Marty Gonzalez, KRON 4 Morning News Weekend anchor, to help cure your dietary amnesia.
Dietary amnesia occurs when you eat, and you don’t realize how much you ate, whether you’re satisfied, or if you even ate.Stress is often one of the underlying causes of dietary amnesia.
The Downside of Stress Eating
People who eat when they’re stressed often eat FAST which contributes to dietary amnesia.A study found that men who ate fast were fatter than men who ate slowly.
They also found the men ate faster than women — shoveling down 80 calories per minute compared to just 52 calories per minute for the ladies. If you want to lose weight, slow yourself down and eat “mindfully”.
What Does Eating Mindfully Mean?
Mindfulness is about paying attention.When you pay attention to your food, that is, really pay attention, you begin to notice the taste, color, aroma, and textures of your food and become aware of what you’re putting into your body.Eating uses all of your senses — it’s a sensory experience.
One out of three adults has pre-diabetes, that’s, over 84 million people — and nine out of ten don’t even know they have it. Diabetes increases your risk of death by fifty percent. Many are familiar with the link between diabetes and eating too much refined sugar, but did you know there’s a diabetes link to potassium too?
The Battle with Blood Sugar
Your body processes the food you eat and turns it into a sugar called glucose. Diabetes is marked by high levels of glucose in your blood (hyperglycemia).This happens because glucose is ‘locked out’ from getting into your cells and starts to build up in your blood.
Blood sugar is a precious fuel for your body, but when it’s persistently high, glucose can damage nerves and vessels. Since glucose circulates throughout your entire body, high levels can cause damage anywhere.
Diabetes-related complications include:
Blood vessel damage that increases your risk of stroke and heart attack
Poor blood circulation
Nerve and vessel damage to your eyes (retinopathy), feet, and kidneys
What is Insulin?
Insulin (produced by the pancreas) is the hormone that’s needed for the glucose in your blood to enter your cells. Think of insulin as the ‘key’ that unlocks the cell door and lets glucose in. Without the ‘key’, your organs are starved of essential energy and can lead to cell death.
Types of Diabetes
The two most common forms of diabetes, known as Type 1 and Type 2, are distinctly different:
1. Type 1 diabetes mellitus: You DO NOT PRODUCE INSULIN and are unable to control the sugar in your blood. This form of diabetes is an autoimmune disease where the body’s immune system attacks and destroys insulin-producing cells of your pancreas.
2. Type 2 diabetes mellitus (T2DM): With this type, you DO NOT USE INSULIN efficiently and are unable to control the sugar in your blood.
90% of diabetes cases are type 2.
In T2DM, your cells become resistant to insulin. Your pancreas goes into overdrive producing more and more insulin in a futile attempt to get the glucose into your cells. As a result, your pancreas can eventually wear out (become permanently damaged) and can no longer produce enough insulin.
High blood sugar levels can erode your cells’ ability to make insulin. T2DM is preventable whereas Type 1 is not.
Waist Size and Diabetes
People who are overweight or obese, particularly with visceral fat (i.e., belly fat), are more likely to develop T2DM, but even normal weight individuals can develop diabetes.
If you’re a man and your waistline is over 40 inches, your risk for diabetes is 12 times higher than someone with a normal healthy size waist.
Normal waist size is half your height in inches. Therefore, weight loss is the primary goal in treating this form of type 2 diabetes.
What is Potassium?
Potassium is an electrolyte and mineral that helps keep your bodily fluids at the proper level.If your fluids are at normal levels, you can:
Contract your muscles without pain
Keep your heart beating correctly
Keep your brain functioning at its highest capability
Muscle cramps to more serious conditions, such as seizures, are symptoms of potassium deficiency which also means fluid imbalance.
Have you ever wondered why some people deal better with stress while you suffer from its unhealthy effects, e.g., weight gain, frequent headaches, high blood pressure, heart disease, forgetfulness, frequent colds, and neck/back pain to name just a few?
Where Stress Begins
Stress is encountered in almost every aspect of your life and is a major cause of not being able to stick to a healthy eating and exercise plan. But the degree in which people experience stress lies in their attitudes. Do you tackle life with a positive outlook or are you easily defeated?
If you possess any of the following nine attitudes or issues, you could be the source of your own stress. Are you…
☑ Impatient – If you’re impatient, You are critical of how others perform. You expect others to work, walk, drive (you name it) faster. If other people don’t meet your lightning speed standards, you boil over inside and are never at peace.
☑ A perfectionist – If you’re a perfectionist, you strive to be perfect in all the things you do. Since it’s not possible to be “perfect”, you often feel anxiety, disappointment, pressure, and a sense of failure.
☑ Always ‘on the go’ – If you’re unable to relax, you’re always working and jumping from one project or chore to another. You never stop to relax and calm your body and mind. This builds up to what’s called a “deadly stress momentum”. It’s not the act of keeping busy that causes your tension and angst, it’s when you continually push yourself that builds stress.
☑ Powerless – If you’re in a role, whether at home or at work, where your feelings or opinions are not respected or heard, you feel unimportant and thus, feel an inner contempt. Practice asserting yourself to diminish your susceptibility to stress.
☑ Angry and explosive – If you’re angry, you’re often loud, explosive and mad about people and things. You may have heard it’s good to “let go” of your feelings and not let them build up inside, but there are more constructive ways to control your anger before it controls you. Continue reading “KRON 4 | Are You Susceptible to Stress?”→
Occupational and recreational habits have led to real pains in the neck. Tension and poor posture rank high as the most common pain generators. KRON 4 Morning News anchor, Marty Gonzalez, helps me demonstrate the effects of poor posture and how to fight the aching forces of gravity.
Forward Head Posture (FHP)
One of the most common postural problems is forward head posture — for both young and old. Forward head posture is also known as:
Text neck, computer/notebook neck
Book or reader’s neck
Your head should sit directly on your neck and shoulders. Think of a golf ball on a tee. But the head is more like a bowling ball (weighing about 10 to 11 lbs) than a golf ball. Your neck and shoulders have to carry the burden of this “bowling ball” all day. Supporting and moving the human head is a challenging and tiring task.
Carrying your head is an isometric contraction — you’re actually “strength training”. An isometric exercise is a static hold where the joint angle and muscle length does not change during the muscle contraction.
Correct posture: Your ears line up over your shoulder blades.
Incorrect posture: Along with forward head posture, your shoulders also “round” and roll forward.
Causes of Forward Head Posture
Repetitive use of computers, TV, video games, trauma, and even backpacks/laptop bags have forced the body forward. Also, general muscle weakness from illness or aging can cause FHP — that is, you’re too weak to hold your own head up anymore.