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.
Halloween parties, potlucks, and trick-or-treating can break even the most disciplined of dieters. Here are my top 10 tips to survive this annual sugar fest that I shared with KRON 4 Morning News Weekend anchor, Marty Gonzalez.
The Top 10 Tricks
1. Buy trick-or-treat candy you don’t like. Buy a candy that won’t tempt you.
2. Buy candy the DAY OF Halloween. There will ALWAYS be candy left in the stores — unless of course, you’ll looking for your favorite candy! You may also save some money (thanks to clearance sales) as well as save on calories.
3. Eat dark chocolate — 85% or more of cacao.
Milk chocolate contains more added sugar and fat. Due to their antioxidant content, deep dark chocolate can reduce the risk of heart attack and stroke by nearly 40 percent, and reduce the risk of dementia.
Per a 2004 study published in the Journal of American College of Nutrition, dark chocolate improved blood flow in arteries.
Eat in moderation as it still packs plenty of calories. Limit to 1/2 to 1 ounce.
Note: White chocolate is highly processed which means it’s lost most or all of its antioxidants.
4. Keep the wrappers. Keep evidence of what you eat in front of you. It’s easy to forget how many times you’ve dipped into the candy bowl.
Two studies showed that people tend to rely on visual cues, such as the number of chicken bones on their plates, to decide whether they’re full or still hungry.
5. Avoid the candy dish. The candy dish encourages eating mindlessly — i.e., “grab-and-go syndrome”.
Scientists believe you make hundreds of unconscious food decisions daily, but seeing food pushes you to consciously decide whether to eat it. Seeing it more often increases the likelihood you’ll choose to eat the food.
A handful (1.5 oz; about 1/4 cup or 1 shot glass) of M & M’s can pack on 210 calories. To burn off just one handful, the average size person would need to do 1,400 jumping jacks which would take about 24 minutes (1 jumping jack per second)!
Consuming the ideal foods and fluids after your workouts is vital for optimal fitness. But figuring out what you should eat and drink can be confusing. I talked with KRON 4 Morning News anchor, Marty Gonzalez, and deciphered what to eat — and when.
Recover nutrition has two primary goals:
To replace what’s lost during exercise, such as fluid and fuel
To promote muscle building and repair
General Post-Exercise Guidelines
Consume 1.0 to 1.5 grams carbohydrate (CHO) per kg body weight during the first 30 minutes after exercise and again every 2 hours for 4 to 6 hours.
Consume 15 to 25 grams protein during recovery.
Drink 16 to 24 oz. of fluid for every pound of weight lost during exercise
The Window of Metabolic Opportunity
After exercise, your body is starved for nutrients and quickest at absorbing them during the first 30 minutes after exerciseand at two-hour intervals for 4 to 6 hours.
The earlier you eat carbohydrates within this window, the faster you’ll replenish your glycogen (energy) stores. Once depleted, it generally takes 24 hours to fully replenish these reserves. Waiting too long to eat can impair your performance and function.
Eating Carbs Immediately After Exercise is NOT for Everyone
Carb consumption right after exercise is important if you:
Work out daily.
Train or compete multiple times a day.
Participate in high intensity or prolonged exercise.
Have defined fitness, muscle mass, and performance goals.
If you’re an occasional exerciser or rest one or more days between intense workouts, nutrient timing isn’t critical, but the nutritional components of recovery are still required.
Be sure your intake of CHO is adequate and consumed within a reasonable time after training.
NOTE: In general, consuming a high CHO snack with some protein during recovery is a good practice for athletes and avid exercisers.
Planning post-exercise and post-competition snacks/meals to fit within the recovery window will take some time at first. You’ll need to figure out what, how much, and when to eat as well as how to make the food available after your workout.
You’ve gone meatless, but do you really know what’s in your breath mints and “heart healthy” peanuts? KRON 4 Morning News Weekend anchor, Marty Gonzalez, chats with me and I reveal twelve processed foods that may seem meatless but are derived from animals (cows, pigs, and/or fish) or may contain some animal by-products.
1. Jell-O® and Candy: Examples include gummy candies, Starburst chews, Altoids: Many foods contain gelatin which is a protein derived from the collagen of cow or pig bones, cartilage, tendons, and skin. Gelatins are used as thickening or stabilizing agents in a variety of candies and gelatin-containing desserts.
2. Peanuts: Some brands of peanuts, such as Planters® Dry Roasted Peanuts, contain gelatin. The gelatin helps the salt, spices and flavorings adhere to the nuts.
At first glance, they all look the same! And by the end of the day, the different varieties are intermixed on the shelves.
If you grab the wrong one, you can end up with just plain peanuts or peanuts with salt OR…