Eat This, Not That!
Stressed out trying to figure out which health diet is good for you?
Now, more than ever, there are so many diet fads out there claiming to be the latest and greatest health benefit. It seems that eating has become a very daunting task for some. In my practice, I treat a lot of patients with gastrointestinal conditions, and each one of them has asked me, "well, what should I eat?" My answer to that is, eat REAL food and DITCH those packaged processed foods. Eating should not cause anyone anxiety! If you are overly concerned about what you should or should not eat, the stress alone will contribute to exacerbating your symptoms, especially those who suffer from conditions such as IBS.
In her most recent podcast Dr. Carri Drzyzga interviewed Ronsley Vaz host of Australia's #1 podcast Bond Appetit. Ronsely has been cooking for over 19 years and has started his own fresh food restaurant. He recognizes how difficult the food industry makes it to cook fresh food when the processed food comes pre-packed, pre-cut, and sometimes even pre-cooked. His take away message "Eat real food."
5 healthy nutrition tips that you should start today!
- Drink water! The brain does not know the difference between hunger or thirst. Most cravings for those salty and sugary foods are usually cries for water. In his book, Your Body's Many Cries For Water, Dr. Batmanghelidj states that the sensations of thirst and hunger and the central nervous system both recognize low energy signals for its function. "We do not recognize the sensation of thirst, and assume both indicators to be the urge to eat."
- Eat real food that is sustainable and grown by your local farmers. Support your local farmers' markets who thrive off of our support in order to compete with the big food industries. If you have a green thumb, try growing your own vegetables right in your own backyard! Check out your town to see if they offer Garden Plots where you can grow your own fresh produce in a community setting. We've had a garden for the past 3 years requiring very little maintenance for a bountiful reward of fresh veggies and herbs each year!
- Plan your meals. Don't make time an excuse. I can guarantee that if you took the time to plan out your meals for the week, you could whip up dinner in no time! Preparation is half the battle, so think ahead to make things a whole lot easier.
- Eat at the dinner table. Your body needs to digest and take time to process the food that you are eating. Many of us, including myself, are guilty of eating while doing "something" whether that be working, reading or watching TV. Studies have shown that eating together as a family at the dinner table helps decrease depressive symptoms and other adverse adolescent behaviors such as drug and alcohol abuse.
- "Don't believe in the label"- It's just a marketing gimmick . Look at the ingredients list! Even the nutritional label can be deceiving. Nutritional labeling laws in US are loosely regulated. Much of it is false and used for marketing. I can't tell you how many times I have seen packaged foods that say "gluten free", "0 sugars", "healthy snack" but when you look at the ingredients, there is a long list of named ingredients, that are more often than not, too hard to even pronounce! Just the other day, my husband and I were at the grocery store and found "flax muffins" with labels flashing "supports cardiovascular health", "4320Mg of Omega 3 per Muffin", "no trans fat", "no cholesterol", "no preservatives", and the list goes on and on. But what most consumers fail to see is that 1/2 a muffin is considered a serving size which is 11g of sugar per serving! That's not even the kicker, the size of the muffin was as small as a lemon! So eating one whole muffin constitutes eating 22g of sugar! Based on the size of that muffin, most would easily snack on two which would be the same amount of sugars as a can of pop!
The take away message, keep it simple, fresh, and most importantly real!
- Batmanghelidj, F. Your Body's Many Cries For Water. USA: 2008. Global Health Solutions, Inc. Print.
- Eisenberg, ME et al. Correlations between family meals and psychosocial well-being among adolescents .Arch Pediatric Adolesc Med. 2004 Aug; 158(8): 792-6.
The blog content on this website is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding treatment, medications/supplements, or any medical diagnoses. This information is intended for educational purposes only and is in no way to substitute the advice of a licensed healthcare professional.