Positive Eating

Positive Thinking Eating

If I didn’t go into nutrition and dietetics, I would have gone after a positive psychology degree. Positive thinking is an emerging subject.  There is a lot of research supporting positive emotions and increased health. Currently in my summer religion course we are reading God, Faith, and Health by Levin. It is a great read relating positive emotion and faith to good health.

Brief overview of positive thinking 

I have read so many books now about "positive thinking" and "changing your perspective" to realize that the law of attraction is the common denominator. The Law of Attraction is a real law (like gravity) in which what you think/feel is attracted into your physical life. Everything is vibrating. Your laptop, your hands, the walls, the air. Your feelings also give off a frequency. You know the difference between a negative feeling and a positive feeling. Well each emotion gives off a different frequency into the world. By the Law of Attraction, this vibration goes off into the universe and will return one way or another. So that Golden Rule, "do unto others as you would like done unto you" is basically the same thing. What you give off into the world (kindness, love, anger) is what you'll receive back.

Positive Thinking and Diet

About 90% of the people I come in contact with diet or have some sort of food restriction. I don’t know the mindset of that person but having a restrictive relationship with food is not healthy. Extreme restrictive diets are not affective. They might be working in the moment, but not long-term. Most of those 90% crash dieters already know that making it a lifestyle change is more healthful.

I want to encourage a new idea: Positive eating. You can compare this to mindful eating. However, “positive eating” is feeling positive emotions before and after eating. No guilt. No shame. Only love, satisfaction and gratitude. 

This sounds nuts! Like I haven’t heard that one before… Yes it sounds crazy to be grateful and feel love for the food you eat but those who pray and bless food before meal times are doing a similar thing. After eating a meal or snack, you should feel reenergized! 

Positive Eating Challenge

This is a 30 days challenge. 

DAY 1-10: The first 10 days are simple. Be grateful before and after eating each meal. You can bless your food, pray, whatever you feel is comfortable. For example: "I am so grateful for this food because it is going to nourish my body and increase my health!" You can give thanks in your head or out loud. Get you spouse, family, and friends to join you!

DAY 11-20: Try mindful eating. This includes not rushing! With each bite, savor the flavor and "experience" the food. This exercise will come in handy when you are craving something sweet. After a few bites of eating something sweet, our taste buds get used to the flavor. So the first couple bites should really be enjoyed and perhaps that will be all you need. 

DAY 21-30: Guilt-free meals! If you want to eat a donut, do it! Having a treat every once in a while is totally fine. Restriction is what causes binging and weight gain. When you eat a cookie and think "I'm going to gain weight from eating this", you probably are due to the Law of Attraction. Don't feel any guilt when treating yourself. 

Gratitude is the first step into feeling happier. 

And it is the first step in having a good relationship with food. Be grateful! 

How Much Protein Do You Really Need?

Fitness people are all about protein. Period. But how much is too much? How much is too little? We'll talk about that shortly. First, let's talk about research! Yay. Credibility is everything (especially when it comes to nutrition). This summer I was introduced to a webinar about protein. The man speaking (Unfortunately, I forgot his name... I have short-term memory loss) broke down the process of when we eat protein or fast how muscle protein synthesis is affected. Muscle protein synthesis in lay person terms means your muscle is growing. We want our muscle growing all the time! So how do we stimulate this "muscle protein synthesis"?  Here is where those gym protein junkies will agree with me. Eating 20 grams of protein every couple hours will simulate muscle protein synthesis. After about 3 hours of eating your body will go into muscle protein breakdown. For example, if you had breakfast at 8am, and didn't eat your next meal until 1pm, that's a 5 hour fast. Breaking any fast at the 2 hour mark will be beneficial to those trying to sustain/gain muscle.
In the webinar, Mr. Protein (for lack of a real name), presented a study on which protein is the best. Whey, Casein, Pea, Soy? Well according to multiple studies, for stimulating muscle protein synthesis, the answer is Whey!

So how much protein should you have? I have met too many people this summer (all were male) that consumed WAY too much protein. To calculate protein you use kilograms not pounds.
"So, what happens if I have too much protein?" Well, the excess protein will be converted into fat. So those that are trying to cut with a HIGH protein diet might need to recalculate grams of protein per day.


The Secret Formula
You guys are in for a treat. I am giving you the formula! First convert your weight from pounds to kilograms. (Divide pounds by 2.2)
Next depending on your type of workout, multiply by one of these factors:
Endurance (running, swimming): 1.2
Sports: 1.6
Weight Training: 1.6-1.8

Not into working out but you are over 40? Use multiply your weight in kg by 1.2.

The number you end up with is how much protein you should consume per day.

For example, I am 110 pounds or 50 kilograms. I workout 6 times a week so I'm going to use the 1.8 factor (I'm trying to gain muscle). That comes out to 90 grams of protein AT LEAST per day to stimulate muscle protein synthesis.

How do I get that much protein?
Well protein shakes aren't a bad idea, I drink one after my workouts. I have been interning at MVUSD and I became inspired by a product they have: a power/energy box. I decided I would try to create my own "Protein Box".

Contained in this snack bag is 70 grams of protein and a bunch of goodies! 

"Well there is a lot of carbs and calories in there." Sure but I need them for energy. I tend to plateau my weight at 110 but as soon as I really focus on getting 90-100 grams of protein a day, the extra couple pounds fall off. 

So go ahead and try increasing your protein intake for a week and see how you feel. And for those that are already eating enough protein, keep at it!

Why You SHOULD Eat Gluten

WARNING:  I am NOT talking to those with Celiac Disease. This is a real autoimmune disorder in which consuming gluten leads to damage of the small intestine. 

My husband told me to watch an episode of South Park with him a few days ago. I am not a fan of this show at all so I refused. But then he told me it was about the gluten-free fad. What a coincidence I said, that is my topic for my blog this week… so I agreed to watch it. The episode depicted how dramatic people are about gluten. It was humorous, but totally fiction.

What is Gluten?
Gluten is a protein in wheat, barley and rye. Oats can also be considered as "gluten" because of the  cross-contaminatation with these other sources.

It’s Not Fair 

I was always skeptical of the customers that claimed that they CANNOT HAVE GLUTEN when I was a manager at Chick-fil-A. My sister-in-law who currently works at a restaurant mentioned that people ask for certain vodka brands because they are "gluten-free". Well, I'd like to say that all vodka is gluten free unless it's flavored. So don't be that person at dinner that asked for a gluten-free dish and then chugs a beer (Beer is made from barley and sometimes wheat). We all know you don't have Celiac Disease. Less than 1% of the US population have Celiac Disease.  This craze about going gluten free is not fair to those who actually have a serious condition. Imagine how they feel asking about gluten-free items on the menu at a restaurant. They know that the waiters think it’s just another crazy diet person or someone asking for attention.

But what if I’m Gluten Intolerant?

 The symptoms of eating gluten are much milder than those with Celiac. Sharp stomach pain is a lot different than slight discomfort. That discomfort might just be all in your head. Those that are really gluten intolerant, I hate to break it to you, but that is most likely due to the carbohydrate (not protein) in wheat and other FODMAPs.

Below, I have included a picture comparing nutrition labels of a whole grain bread and a gluten-free bread. 

5 Reason why you should eat gluten:

1.    Less calories

2.    Less sugar

3.    More protein

4.    Less sodium

5.    More vitamins and minerals

Whole Grains Rock!

Whole grains have been found to reduce many chronic diseases. Just 3 servings a day! Studies have also found that as little as one serving a day can reduce risks.

Along with the common benefits (decrease in blood pressure, decreased risk for stroke, decreased risk for type 2 diabetes etc.), it also includes better weight maintenance. What?... Carbs won’t make you gain weight?... Yes, you are allowed (supposed) to eat carbohydrate-rich foods like whole grain bread and brown rice. Keep in mind that the source of carbs should be considered. Fruit is a carb but a great source of vitamins, minerals, and fiber. Sugar is also a carb but a less beneficial source. The gluten free products do NOT have the same nutrients as whole wheat products. 

Now I’m wondering, who started this gluten free fad?

As I continued my research on who started this fad, it was no surprise when I found out that celebrities were the first to announce this diet. Also, in the past 5 years, many books have been published regarding gluten and whole wheat as “poison”. So it’s just like any other fad diet out there. Examples of some current fad diets include: Atkins, South Beach, Paleo, and Carb-cycling.

To sum it up, just be aware of the fad diets out there and do your own research before jumping straight in. 

#GirlsWhoEatGluten 

The whole grain bread I used added and extra 10 grams of protein to my veggie sandwich. 

A balanced diet is the best diet you'll ever go on (and probably the one you'll actually stick with).

If you have any questions, feel free to comment below! 

Flexitarianism

Bite into a Healthy lifestyle: Flexitarian

What is a flexitarian? 

“Flexitarians” are those individuals that consciously reduce their meat intake for health reasons but still occasionally enjoy animal protein. A flexitarian is included as a “plant-based diet” meaning you consume mostly plants. Other plant-based diets are: vegans (no animal products at all), lacto-ovo-vegetarians (no animal flesh but allows dairy and eggs), and pescatarians (no animal product except fish).

How “occasional” does a Flexitarian eat meat? It can range. Some eat meat 1-2 times a week while others eat meat 1-2 times a month.

The benefits of decreasing meat consumption

 You are helping the environment

All meat is not created equal. Lamb, beef, pork and cheese generate the most greenhouse gases. Some amount of greenhouse gases are good because they help the Earth stay warm. Unfortunately, humans have greatly increased the amount of greenhouse gases in the atmosphere. More heat is absorbed which brings negative consequences to Earth’s systems and life, such as the polar caps melting.

 Lose weight 

In a recent study, the BMI of fish eaters, vegetarians, and particularly vegans is lower than meat eaters.

Lower Risk of Disease 

Deceasing meat consumption lowers your risk of:

(1) Type 2 Diabetes 

(2) Cancer  

(3) Heart Disease

Red meat is specifically linked with higher risk of type 2 diabetes. If you swap one serving of meat for ¼ cup of nuts every day, it decreases your risk by 21%. Substituting with whole grains reduces risk by 23%.

 Live Longer and Happier  

Diets that are rich in fruits and vegetables are linked with longer life span. In addition, new research has shown that increasing fruit consumption increases happiness.

Getting it ALL on a Plant-Based Diet    

A plant-based diet has a surplus of many vitamins and minerals but keep in mind there are a few nutrients that cannot be overlooked. Attention should center on: protein, calcium, vitamin D and vitamin B12.  

Protein

Some foods to increase protein intake are: Whole grains can have up to 6 g per ½ cup. Vegetables can contain 3 g per ½ cup.

Legumes (beans) and tofu are also great sources of protein in a Flexitarian diet.                                                                                            

Vitamin D
Aim for 10 minutes of sunlight exposure a day. Consume vitamin-D fortified foods, such as  soy milk and orange juice.

Calcium
If not consuming dairy, choose 2 servings of calcium-fortified foods, such as milk alternatives,and tofu. Also, choose one daily serving of dark green leafy vegetables.

Vitamin B12

Available only in meat, fish, eggs, and dairy products.  This vitamin is concerning for Vegans especially (they must take a supplement).

Be Aware and Plan/Shop Accordingly:

• Extra food preparation (chopping veggie) 
• Unfamiliarity with food (tofu, tempeh, wheat gluten)

How YOU can “Flex” to Flexitarian Health

Meatless Mondays

Meatless Monday is an international campaign that encourages people to not eat meat on Mondays to improve their health and the health of the planet.

Restart Healthy Habits

Monday is typically the beginning of the work week, the day when individuals settle back into their weekly routine. Over weekends, our eating habits can get out of hand. A weekly reminder to restart healthy habits also encourages success.

Save Money 

Many people save money by adding meatless meals to their weekly menus. Meatless meals are built around vegetables, beans and grains—instead of meat, which tends to be more expensive.

Tips for a Healthy Plant-Based Eating Style  Shop for plants first. Instead of planning your menu around meat, plan it around plants. Think “yes”. Don’t dwell on what you can’t have, think about what you can have!  Keep it simple. Not every meal has to involve cookbooks and cutting boards; it can be as easy as black bean burritos, vegetarian chili, or hummus pita sandwich.