Tag Archives: dietary habits

Questions & Answers

Start Young: Childhood Habits Make A Difference To Your Gut Flora

I read a fascinating study out of Montreal that followed 22 children over eight years. The study looked at the impact of childhood habits on gut flora.

This study was conducted at the Centre hospitalier universitaire Sainte-Justine, in Montreal, Quebec. The 22 children had multiple stool samples done over the eight years. What the researchers found was that children who were fit, sleeping well, and who had a generally healthy lifestyle, tended to have a much more diverse microbiome when they got older.

Further readings:

In other words, childhood habits have a significant impact on the biodiversity of the microbiome. If you extrapolate those findings to adulthood, we can expect better mental, physical, and emotional health in those with a healthy lifestyle during childhood.

Encouraging your child to be fit, active, eat healthy foods, and put down the Xbox once in a while can make a big difference to their health in the long run.

Remember that the work I do is evidence-based. It’s not hocus pocus sort of fairy dust. It’s science-based information I like to present to people here because that’s what it’s all about. It combines the best of what science offers and the best of what nature offers. I like that sweet spot right in the middle there. I’ve always worked on that premise.

Sources:

Questions & Answers

The Downsides To Sugar Consumption

Sugar used to be a very, very expensive commodity. Hundreds of years ago, buying sugar was like buying gold dust.

Things changed over time, with a particularly big shake-up occurring in the late 1950s. Around that time, the ability to manufacture corn-syrup and extract fructose and glucose from sugar developed.

Many researchers also point out the obesity crisis is literally in line with the production of high-fructose corn syrup.In the United States, obesity is out of control. 70% of the population now are overweight or obese.

Cargill is the biggest manufacturer of high-fructose corn syrup. This type of sugar is added to a vast range of foods, from cereal to soda, and from protein bars to salad dressings.

50 to 70% of all foods now available in supermarkets contain high fructose corn syrup. When fructose goes to the liver, it is split up, and one component contributes to triglyceride production. As a result, the risk of stroke and cardiovascular problems can go up.

Further readings:

Multiple studies show that soft drinks made with high-fructose corn syrup are linked to obesity. One meta-analysis I read concluded that there’s overwhelming proof that people who drink one to two soda drinks per day will pile on the weight over time. High-fructose corn syrup also increases the risk of diabetes, stroke, heart disease, and goodness knows what else.

If you get used to having sugar in your diet at a young age, it gets harder and harder to break the habit. Of course, it’s crucial to differentiate between industrial sugar like corny syrup and the natural sugar found in fruit. Sometimes people get so sugar phobic that it can trigger an eating disorder, as they avoid anything with even a naturally occurring sugar content.

Remember, there is a big difference between high-fructose corn syrup and something growing on a tree that happens to contain fructose.

Big companies will continue to push profit over health and encourage the intake of lots of sugar. Keep your eye on your health and eat accordingly. I genuinely believe that high-fructose corn syrup will one day be seen as unfit for human consumption.

Sources:

Questions & Answers

Is Apple Cider Vinegar a Weight Loss Aid?

Apple cider vinegar is an incredible compound that has been around for centuries.

I read an article about a Dr. Shmerling from Harvard who said he was surprised to see the apple cider vinegar diet as one of the hottest trends on Google in 2017. He was even more surprised when he looked into apple cider vinegar and its health benefits. Dr. Shmerling went on to quote a 2009 study involving 175 obese people. The study participants lost between two to four pounds by drinking two tablespoons of apple cider vinegar each day for twelve weeks. Triglyceride levels also went down during this study.

Apple cider vinegar also has a beneficial effect on the human microbiome. I think science will someday realize that apple cider vinegar is one of the best medicines for the GI tract. I would put a good quality apple cider vinegar in the same category as yogurt. Their benefits are somewhat similar.

The exciting thing about the acetic acid in apple cider vinegar is that it has a profoundly positive impact on the upper GI tract. For many people over sixty, one to tablespoons a day can reduce heartburn and improve protein digestion.

Further readings:

So far, conventional, evidence-based Western medicine hasn’t clicked on to apple cider vinegar. I think that is at least in part because western medicine has been too busy given people proton pump inhibitors.

Apple cider vinegar helps to balance gut function and inhibit harmful bacteria. Just remember, I’m not referring to the white, highly processed vinegar you can buy at the supermarket. That vinegar is the result of industrial processing. It’s probably suitable for cleaning the bathroom but not for drinking.

In contrast, apple cider vinegar is naturally fermented. It’s been linked to weight loss, as I mentioned. It’s associated with improving skin, hair, and nails, as well as reducing gas.

If you have weight and digestive issues, I recommend a trial of one tablespoon of apple vinegar per day, just before a meal. Over time you may be able to step it up to one tablespoon twice a day.

Apple cider vinegar is not made by big pharmaceutical companies. That could be one reason that it’s not heavily promoted. It’s also cheap and readily available.

Give it a try and judge for yourself.

Sources:

Questions & Answers

Managing Cravings While On A Diet

How can you reduce cravings while you’re on a diet?

There are a number of ways to keep your diet on track.

1. Work out a plan beforehand: Make sure you know where you’re headed and what you want to achieve on a diet? Is it a lifelong commitment or a temporary change in habits? I think it’s a great idea to make a commitment to healthy food and activity with a goal six to twelve months in the future.

2. Clean up your pantry: Get rid of the food in your house that’s a temptation. That means junk food, crappy food, and the food that you can’t stop eating no matter how full you are.

3. Make a list of the healthy, tasty foods you’re going to eat on your diet: You need to go shopping and stock your kitchen with food that will help achieve your health goals. If you do have a snack attack, you want to be able to grab a piece of fruit or a small serving of nuts rather than a sleeve of cookies. One of my favorite healthy snacks is a small package of seaweed. Seaweed is a great way to get valuable minerals into your diet.

4. Make sure you eat enough protein: Eating protein is a key factor in reducing cravings. You need to eat protein with most meals. You could opt for chicken, fish, legumes, nuts, hard-boiled eggs, and seeds, to name just a few options.

Further readings:

5. Chose satisfying snacks: A common snack for me it will be an avocado because I’ve got two avocado trees. One good size avocado can allay hunger for a few hours.

6. Eat at regular times: Skipping or irregular meals can contribute to getting overly hungry and trigger cravings. If you want to reduce cravings, I think eating a breakfast that includes protein makes good sense.

7. Drink several glasses of water between meals: Drinking water in combination with a high fiber diet will leave you feeling full for extended periods. A couple of small pieces of cooked sweet potato and a glass of water will leave you feeling as if you’ve had a two-pound steak. You won’t be hungry for a long time.

8. Catch the cravings early: When you start thinking about the pantry or refrigerator, chose a different activity. It could be a walk with the dog or a stroll on your own. If you distract yourself from a craving, often it goes away within five or ten minutes.

Sources:

Questions & Answers

Putting An End To Binge Eating: 10 Steps You Can Take

Binge eating is a source of great emotional and physical distress. Luckily, there are several steps you can take to reduce this habit.

1. Stop dieting: Dieting can lead to cravings that eventually become so strong they trigger binge-eating episodes.

2. Make sure you’re eating enough fiber. Eat regular amounts of fiber throughout the day – from fruit and vegetables in particular. Fiber slows down the digestive system and signals the brain, so you don’t feel the need to eat so frequently.

3. Get enough protein in your diet. It’s easy to feel ravenous and binge-y if you’re not eating enough protein. Protein is great for generating feelings of satiety and keeping your hunger hormone in check. Just as for fiber, protein also slows down digestion, keeping you feeling full for a longer period.

4. Don’t be a lazy eater. That means you should be prepared to put effort into making and cooking your meals rather than going to a fast-food drive-through.

5. Find some engaging distractions to fill your time when you have the urge to binge. It could be walking the dog, going for a stroll, talking to your neighbor, busying your hands with knitting, or anything else that gives you some enjoyment.

Further readings:

6. Identify the emotional triggers that trigger binge eating. Once you know your triggers, start taking steps to change them or to find healthy ways of responding. It could be a relationship issue, a job issue, or financial stress.

7. Get your stress levels under control. Do your best to mitigate your stressors to prevent the spikes of cortisol that can drive your appetite to very high levels.

8. Eat before you are overly hungry. Eating at regular times of the day is very important. You don’t have to be excessively rigid, but skipping meals can lead to all-out binge eating. Keep an eye out for the subtle symptoms of low blood sugar and hunger. It could be that your thinking is slowing down, or you’re feeling irritable, tired, and dizzy.

9. Make sure you drink enough water between meals. Getting overly thirsty can trigger overeating for some people. Water also contributes to a feeling of satiation, so you don’t get overly hungry between scheduled meals and snacks.

10. Learn to eat slowly. Eating slower is better for your stomach. Think of your stomach as a cement mixer; you can’t fill it up all at one time. Fill your stomach up gradually, give it time to process the food you are eating.

Sources: