Posts Tagged ‘nutrition for weight loss’

Understanding Some Basics of Mindful Eating

mindful-eatingEating mindfully is not something we learn as a child. As a matter of fact, we are often taught the exact opposite. As children, how many of you were told by your parents “Clean your plate!”? This idea can actually lead to a lifetime of overeating, as many of us feel guilty leaving food on our plate, especially when there are “starving children” in the world. But the concept of mindful eating can lead to healthy habits and lead to less waste.

So what is mindful eating? Simply put, it is eating with awareness. Your focus is on your food, your body, and your body’s response to the food you eat. We put forth time and effort when we review bills and bank statements or when we plan a meeting, but when it comes to eating, we do so absent-mindedly. Even when we are in the act of eating, our minds drift or we are in the midst of conversations with others, that we don’t focus on how much food we put in our mouth, the texture of the food or the taste.

So how can mindful eating help with weight loss? Many of us struggle with food. We react mindlessly to it. We eat when we are not hungry. We continue to eat even though we have eaten enough already. And often, we do not use food for its intended purpose – to nourish our bodies. With that being said, if we started asking ourselves, “Is this food I am about to eat nourishing to my body?” our response to food would likely be much different. If you answer truthfully, you may find yourself choosing a healthier option altogether.

Another great question to ask yourself before eating is, “Am I hungry?” We find ourselves eating whenever it is convenient or whenever food is present, regardless of whether we are hungry. And when you ask yourself that question, you open the door to other mindful questions which, when answered truthfully, can impact your eating habits and food choices tremendously.

The great thing about mindful eating is it is a way of life – a lifestyle. It is not a diet. It is just you treating your body, and the food you allow to enter your body, with respect. It increases your awareness and attitude toward food without judgement. It allows you to think, and not react, to food.

Moving forward, consider the following choices in planning your meal: the type of food you eat or drink; where you eat; when you eat; how often you eat; the amount of food you eat; the size of the bite you chew; how fast or slowly you chew; how thoroughly you chew; when you swallow; how much time you take between bites; and when you stop eating . The list can go on and on – go ahead and add some of your own thoughts or questions. And let’s begin the practice of mindful eating today.

For more information or questions about weight loss services offered at Emory Healthcare, call 404-778-7777 or visit http://www.emoryhealthcare.org/emorybariatrics/.

Reference:
Fletcher, Megrette, MEd, RD, CDE; Frederick Burggraf, MEd; Discover Mindful Eating, 2010
http://amihungry.com/what-is-mindful-eating/

Your Path 2 Health – A New Addition to Emory Bariatric Center’s Non-Surgical Weight Loss Program

healthy-walkers-withdog (1)The Emory Bariatric Center has added a new offering to their non-surgical weight loss program. Offering non-surgical weight loss options are ideal for patients who have smaller weight loss goals in mind or those that are not appropriate candidates for weight loss surgery.

Path 2 Health is a 6 month program that provides you with the tools needed to hone in on your ideal body weight and optimize your health. So you may be wondering, how is Path 2 Health different from other weight loss programs? As a Path 2 Health participant, you will gain knowledge and support from our expert team of doctors, psychologists, nurses, and dietitians, as well as from fellow participants. We understand life is busy and sticking to a healthy lifestyle can be a challenge. Path 2 Health offers you support every week during your 6 month program, and includes monthly group visits. “Virtual” visits will also occur once per month allowing you to participate from your home. These virtual visits are online education webinars led by our dietitians or psychologists. You may log in to the webinars or watch them later when it is convenient for you. Participants will also be supported by our dietitians through bi-monthly phone check-ins.

Path 2 Health encourages you to eat real nutritious foods. We provide you healthy eating instructions and sample meals at your first appointment. Throughout your program, we will teach you to improve your eating habits, lose weight, and better your health.

“Real, unprocessed foods have more nutrients that our bodies need, and less of what our bodies don’t. Real foods are less likely to have added fat, sugar, salt and chemical preservatives than processed foods.”, explains Meagan Moyer, MPH, RD, LD, Emory Bariatric Center dietitian.

Path 2 Health not only focuses on nutrition, but also on behavior change. Our licensed psychologist will help you understand how your daily behaviors affect your health, eating habits, stress, emotions, and exercise habits. “All of us have the capacity to make healthy changes in our lives provided we have the structure, support and knowledge to effect these changes. The team at Emory Bariatrics creates the structure, provides the support and imposes the education to facilitate growth and change.”, says Dr. Pegah Moghaddam, Emory Bariatric Center psychologist.

Path 2 Health is intended to not only help you reach your weight loss goals, but to provide you with the tools and knowledge to maintain weight loss long term and live a longer, healthier life.

For more information about the Path 2 Health program offered by the Emory Bariatric Center, call 404-778-7777 or visit emoryhealthcare.org/emorybariatrics.

The Gluten Free Diet: Is It for Me?

Gluten FreeThere has been a lot of hype around “gluten-free” diets in recent years. While thousands tout the benefits of going gluten-free, many people aren’t exactly sure what it is or if it’s the right diet for them. If you’re unsure of what “gluten-free” really means or if you should give it a try, here’s a quick and dirty rundown of things you should know:

  • The first thing you should know is that a gluten-free diet is used to treat celiac disease.
  • So what is celiac disease? Celiac disease is an autoimmune disorder in which the small intestine is sensitive to the protein gluten, often found in wheat, rye and barley.
  • What are the symptoms of celiac disease? It’s a digestive disease, and symptoms include abdominal bloating and pain, chronic diarrhea, constipation, fatigue, iron-deficiency anemia, osteoporosis, missed menstrual periods and numbness in the hands and feet.1
  • How does an allergy cause such a wide array of symptoms? The effect of celiac disease is twofold. First, when gluten is ingested by a person with celiac disease, it can damage the lining of the small intestine, causing uncomfortable digestive symptoms. Secondly, due to the damage of the small intestines, crucial vitamins and minerals don’t get absorbed properly, leading to malnutrition and long-term negative health effects.
  • How do I know if I have it? Celiac disease is genetic, so if anyone in your family has tested positive, it’s probably a good idea for you to get checked, too. The disease can occur at any age, and affects people in all parts o f the world. You can get tested for celiac disease with a simple blood test. People with the disease will probably have higher levels of certain autoantibodies that your doctor will be able to identify.
  • What if I don’t have celiac disease? Can I still do a gluten free diet? Gluten free diets are only necessary for individuals with celiac disease or a wheat allergy. Before going gluten free, take a closer look at your diet- Is your diet balanced? Are you eating a variety of fruits, vegetables, legumes/beans, nuts/seeds, whole grains, and lean meat/low fat dairy? Often, when someone goes from a diet high in processed foods to “gluten free” they end up increasing other foods groups. This increase in fruits, vegetables, legumes/beans, nuts/seeds which may actually be reliving the symptoms, not the avoidance of gluten. If you’re not convinced, make any appointment with your gastroenterologist and discuss how to determine food allergies or sensitivities.
  • Will eating gluten-free help me lose weight? Not necessarily. Don’t fall prey to the idea that “gluten-free” equals “healthy” or “low-fat.” Some processed gluten-free foods are low in fiber so you won’t stay full as long, and they’re often stripped of important nutritional elements. In one case study, the vast majority of participants that adhered to a gluten-free diet gained significant weight.3 And since gluten-free foods often carry a heftier price-tag, you might want to think twice about going free just for weight-loss’ sake.

Takeaways: The gluten-free diet is really only necessary for people who have celiac disease or gluten sensitivity. Don’t get sucked in to the mindset that gluten-free equals a healthier diet. If you want to improve your health choose a variety of fruits, vegetables, beans/legumes, nuts/seeds, lean meats, low fat dairy, and whole grains.

Related sources:

References:

1. National Digestive Diseases Information Clearinghouse, a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and the National Institutes of Health (NIH) . http://digestive.niddk.nih.gov/ddiseases/pubs/celiac/#1
2. Antonio Di Sabatino, Gino Roberto Corazza. “Nonceliac Gluten Sensitivity: Sense or Sensibility? Annals of Internal Medicine. 2012 Feb;156(4):309-311.
3. T. A. Kabbani, A. Goldberg, C. P. Kelly, K. Pallav, S. Tariq, A. Peer, J. Hansen, M. Dennis andD. A. Leffler. “Body mass index and the risk of obesity in coeliac disease treated with the gluten-free diet.” Alimentary Pharmacology & Therapeutics. 35:.6; 625-744, March 2012.
4. Biesiekierski JR, Muir JG, Gibson PR. “Is gluten a cause of gastrointestinal symptoms in people without celiac disease?” Curr Allergy Asthma Rep. 2013 Dec;13(6):631-8.

Four “Healthy” Foods That Sabotage Weight Loss

Multigrain BreadIf you’re trying to lose weight, it’s easy to fall into the trap of all of the “healthy” products food companies are pushing these days. Extra calories can be cleverly hidden in these products, sabotaging even the most well-intentioned consumer. The best way to manage or lose weight healthily is to control portion sizes and to eat a balanced diet consisting of lots of fresh or frozen fruits and veggies, lean proteins like chicken, fish, and beans, and low fat dairy. Do your best to avoid these sneaky “health” foods at your grocery store.

Fruited or flavored yogurt
The benefits of yogurt are plenty. It’s a good source of calcium, the live active cultures in yogurt help promote a healthy and happy digestive tract and it packs a protein punch (especially Greek yogurt). But this health food angel can often be a devil in disguise. Fruited or flavored yogurts are usually low fat or fat free, but can have as much as 31 grams of sugar in one six-ounce container! That’s almost eight teaspoons of sugar in your so-called “healthy” snack. Get all the benefits of yogurt without the extra sugar by buying plain, nonfat yogurt (Greek or regular) and adding your own fresh or frozen fruit.

Enhanced waters
Staying hydrated is important to maintaining a healthy weight, but getting the recommended eight glasses a day is difficult for some. Many people fight plain-water boredom by drinking enhanced waters like Vitaminwater. These are basically sugar water and a vitamin pill. If you eat a well-balanced diet filled with fruits, veggies, whole grains, and low fat dairy, you may be getting enough nutrients from food. Do your waistline a favor and drink plain , calorie-free tap, purified, or bottled water. Check out this previous blog post for ideas on making regular water taste delicious without the extra calories.

Fast food salads
Fast food chains want you to believe you really can eat healthy at their restaurants. Many have extensive salad offerings to reel in weight conscious consumers. But beware: the dressings, toppings, and add-ons for these salads can add as much as 500 extra calories to your healthy bowl of fresh veggies. What’s more, the nutritious parts of a salad, like tomatoes and cucumbers, are often used sparingly. If you find yourself with no other choice besides fast food, your best bet is a grilled chicken sandwich — hold the mayo — paired with a side salad. Don’t forget to use the dressing sparingly!

‘Multi-grain’ products
Whole grains are an important part of a balanced diet, giving us carbohydrates for energy and several key nutrients. But don’t confuse ‘multi-grain’ with whole grain. A whole grain product will contain all parts of the grain: the germ, the bran and the endosperm. Whole grains provide essential fatty acids, fiber,and B vitamins. Unfortunately, a lot of the grains in our food supply are refined. A refined grain has the germ and the bran removed, leaving the endosperm, which is mostly nutrient-poor starch. Refined grain flour is easy to work with in cookies, cakes, and breads, which makes it a cheap and versatile ingredient for food manufactures. A food company can claim their product is ‘multi-grain’ even if all of its grains are refined. The term implies nothing about the product’s nutritional value, and it could still have the same amount of calories and fat as any other cookie, cake or cracker out there. To make the right choice, look at the ingredients list on the package label. Look for the word “whole” before the grain listed, and make sure it’s one of the first two ingredients. Better yet, avoid packaged or processed foods and choose whole grains you can see: oats, brown rice, bulgur or quinoa.

Author: Courtney Plush, MS, Emory Healthcare Dietetic Intern

As it Turns Out, Apples May Keep More Than Just the Doctor Away

Apple a Day Keeps the Pounds AwayAmericans have a nasty habit of depriving ourselves when we want to drop pounds. We often believe that cutting calories is the secret to success, but we wind up just feeling hungry all the time. It may surprise you that one healthy alternative to the hopeless feeling of hunger is to actually add food to your diet. Evidence suggests that adding nutrient-dense, fiber-rich foods to your diet can actually help reduce your cravings. The secret? Fiber slows down the digestion of food, so you get a slow and steady source of glucose rather than ups and down in blood sugar levels.

Most Americans don’t get enough fiber. On average, we take in 15 grams a day of the 25 to 38 grams that are recommended, depending on your gender 1. So where do apples fit into all this? One apple with the skin on contains roughly 4.4 grams of fiber, about one fifth of your daily intake. Also, apples are rich in a very powerful kind of fiber called pectin, which is typically used as a gelling agent and stabilizer in food. It’s that stuff that they make jams and jellies out of. Pectin also is effective in delaying the emptying of the stomach by slowing the movement of food from your stomach into your small intestine, which works to discourage overeating and help you sustain that full feeling for a greater extent of time.

Still have your doubts? One study showed that substituting pectin for regular fiber doubled the time it took subjects’ stomachs to empty, keeping them full that much longer 2. In another study, scientists found that when participants ate an apple or a pear before meals they experienced weight loss 3. So, while it might seem counterintuitive, adding in those extra calories before meals can actually help you stay full for longer so that you resist those dangerous junk foods between meals!

But that’s not all. There is more to apples than just their awesome ability to keep us feeling full for longer. Apples provide many positive health benefits, specifically anti-cancer benefits. One report published in 2008 claimed that apple extracts and components have been shown to influence multiple mechanisms relevant for cancer prevention in in vitro studies. They also went on to say that epidemiological observations indicate that regular consumption of one or more apples a day may reduce the risk for lung and colon cancer 4.

Next time you’re looking around for something to eat, try grabbing an apple. By you’ve taken that last bite, you probably won’t be hungry anymore. You may just find that over time it helps you to become a slimmer, healthier you!

 Related Resources: