Emotional Eating Disorders

There are numerous studies revealing eating disorders as a way used to cope up with emotions. Experts estimate 75% of overeating caused due to stress, depression, low self esteem and other negative emotions. These kind of people tend to overeat without any control and then feel guilty and even more depressed about their act. They feel that they are stuck in a vicious circle of emotions and overeating. However these can be taken care of, for which first you need to identify  and realize this circle of depression, overeating and then depression again, like a merry go round. 

We are very cautious about drugs such as cocaine, we think about them as addictive, however we are unaware of the fact that people nowadays are being more and more addicted to food which also has the same affects of a drug. People who are addicted to drinking , smoking or any other kinds of drugs feels good by using them. This "feel good" or "high" is the result of release of a substance named"Beta Endorphin" into your brain cells.  Beta Endorphin produces a sense of well being, eases emotional distress and increases self esteem. This is exactly why people tend to search for substances that help release beta endorphin when they are in some kind of an emotional stress.

When you binge on comfort foods such as macaroni and cheese or chocolates you feel relieved of your emotional distress, you "feel good" temporarily and tend to approach these kinds of food again when you go low. This addiction also results in obesity and other serious diseases. Junk foods can hijack the brain just as any drug does. Twenty eight scientific studies and papers showing food as an addiction had been released by the National Library of Medicine in 2011.

There is always a misconception that over eaters are lazy and do not care about how they look. This is absolutely false. These kinds of people are very much worried about their weight and appearance and constantly try some kinds of diet to lose weight, however they tend to regain them if they haven't learn t to deal with their addiction to food.

Some characteristics of compulsive over eaters are, they often tend to eat alone, they are unable to control their food cravings and feel disgusted on their behavior. They feel embarrassed about their behavior so they often have secretive eating patterns, hide food in places and they feel that food is their only way out of all the stress they are going through. In short they start feeling that food is their only friend.

So once you identify your addiction towards foods, and the next time you feel you are depressed and your body starts to call for overeating or to indulge in any kind of comfort foods, try to keep yourself engaged by going out for a walk or a jog, or doing some breathing exercises. Just do something that keeps your mind away from "Food" which is more addictive than drugs.

Prevention & Control of Diabetes

Diabetes can almost completely be brought into control by proper diet. Now why is that so and what is diabetes? Diabetes is the condition of the body not producing enough insulin or the body not responding to the insulin produced. Food that is being consumed is converted into glucose within the body and it is insulin that moves the glucose from the blood into the cells, however if this fails to happen then the glucose/sugar content in the blood stream goes high and the cells do not get the required energy and nutrition. This condition is diagnosed as diabetes. Diabetes can also be formed due to genetic factors however there is also an interesting factor that 90% of people with diabetes are overweight. So it is obvious that most of the diabetes cases are caused due to unhealthy eating habits.

Sugar  is not only the main provider of glucose. Anything that you eat gets converted into glucose. You should be well aware of the amount of carbohydrates, proteins, fibers and fats. Proteins should account to upto 20% of our daily intake and foods containing monounsaturated fats should be chosen more often than foods with poly unsaturated and saturated fats. Examples for foods rich in monounsaturated fats are olives, olive oils, different kinds of nuts and seeds. The most seriously taken into consideration should be the carbs intake which is the most important source of fuel for the body. Carbohydrates are there in breads, diary products, starches and fruits. For an adult women the fiber intake for a day should be around 25 grams and for the adult male it should be around 35 grams. Good sources of fiber are oats, rice bran, cooked beans, fruits and vegetables.

Exercise is another important factor that helps to keep the sugar level down to an extent though exercise alone may not be able to help. Exercise combined with proper diets will prevent the sugar level shooting up. It also prevents the risk of cardiovascular diseases and also aids in weight loss. Try to engage in 150 minutes of  moderate physical activity per week. This 150 minutes can be split and scheduled as per convenience.

This is a diabetes food pyramid that divides basic foods into different levels guiding and showing its value and the correct amount that should be consumed. It is different from the normal food pyramid in the way it groups different foods together focusing on the way in which certain foods affects the blood glucose level.

As per this pyramid 60 to 70% of your daily calories should come from the base level which constitutes of bread,grains,starches, beans and pastas. You can have 6+ servings. The remaining 30 to 40% of calories are to be obtained from the other food groups. The next level in the food pyramid constitutes of fruits and vegetables. Fruits recommended servings are 3-4 and vegetables 3-5. Then comes milk, yoghurt, meat, fish, cheese, egg and other proteins. Recommended serving  2-3. The last in the food pyramid is fats, oils and sweets which are supposed to be used in very small amounts. Example one teaspoon butter or oil and if it is sweets, maybe half a cup of ice cream or two small cookies.

 Diabetes is a complicate disease.The seventh leading cause of death in the US is diabetes.  By proper management of the blood sugar levels, lipid levels and blood pressure levels this can be kept under control and also prevented. Make healthy choices of food, make sure to check out the nutrition values on the packets of food that you purchase, avoid temptations, exercise regularly and follow the food pyramid as a guide and don't forget to eat at regular times.

Some useful resources

Calorie Calculator
http://www.freedieting.com/tools/calorie_calculator.htm
http://caloriecount.about.com/cc/calories-goal.php
http://www.cancer.org/healthy/toolsandcalculators/calculators/app/calorie-counter-calculator

Healthy Diet Recipes

http://www.eatingwell.com/recipes_menus/collections/healthy_diet_recipes
http://www.3fatchicks.com/diet-recipes/
http://whatscookingamerica.net/RecipeIndexDiet.htm

Juicing : The best way to detoxify your body

Juicing is a very good option if you are the kind of person who is not that inclined towards eating veggies and fruits. It is also the best way to detoxify your body. There are also other health benefits perceived in juices. It is recommended a person have six to eight servings of fruits and vegetables but in the daily life it is not possible, people are not just getting enough vegetables and fruits. You remain full always however you are not nourished enough and that is where the juicing comes into use. This provides the body with all the necessary nutrients it requires, which it does not get from our daily meals. 

This is an easy and delicious way to get a bowl of vegetables. Another one advantage of juices is a wide variety of vegetables and fruits can be included. It is also a fast food that keeps you full.  It hydrates the body, a high content of pure water is absorbed into the body and the nutrients and minerals are directly absorbed by the cells of the body. The juice drinks available in the market contain artificial sugars added to it and are also processed which makes them unhealthy. So if given an option juicing at home will be better.

Dark green vegetables like kale and collards are very beneficial to the body. It contains antioxidants and phytonutrients which boosts the immune system. It is also rich in fiber and are low calorie foods, not to mention the different vitamins and minerals in them. You can also try juicing vegetables such as celery and cucumber with a dash of lime and ginger. These vegetables are easy to digest and are more palatable. You can also gas up some of the juices to make it taste better.

Juicing apples may help with arthritic and rheumatic conditions, as well as calming, soothing and cleansing the digestive system and is also good for people with cholesterol. Kiwis and pears are good for arthritis, anemia and also good for digestion. Juicing once in a while will eliminate all the toxins in your body. It makes you feel more energetic and younger. You will be able to notice the difference for yourself within days after you start introducing juices in your diet.  Your skin will start to look much more fresh and a natural glow can be seen on your skin. This is a symbol of gratitude your body starts to show for the good food and the nutrition that you have supplied your body with. However juices cannot be taken as a complete meal replacement until and unless you are on some kind of a detox fast, since juices alone will not be able to provide you with the necessary fiber and all the proteins that your body requires. 

Benefits Of Fasting

Intermittent fasting is very good for health. Who doesn't like a rest after a hectic work week. How will you feel if made to work two weeks without your weekend off. Just imagine your body, your digestive system, your pancreas and other organs of your body today are constantly exposed to different kinds of chemical loaded foods,fast foods,dyed foods and other harmful products. Your body must be really tired by constant exposure to all these chemicals. So it is not surprising if your body too requires a rest once in a while.The problem is that we do not realize, we are so ignorant about our body's addictions to these kind of foods it until our body cries out to us in the form of pain or discomfort.

 Fasting is a way though which we can give our body some time to regenerate, repair and clean itself and for people who are looking for ways to lose weight, this is a healthy approach that you can consider. Fasting once a week you will realize that your bad eating habits were all just habit driven and not driven by hunger. Another one happy news for people who are on a diet is that when you fast your body responds to it as it responds while you are working out accept for the difference that while working out your metabolism rate increases for that one hour or two hours. While you are fasting the metabolism rate stays same through out the day.

What happens to your body while fasting? While fasting your insulin level goes down and the level of free fatty acids in your body goes high and this  results in increased Fat Burn. Some people fear that they will lose their muscles if they fast,  but  in a 24 hour fasting there will not be any muscle loss however it is highly recommended that while fasting if you fear muscle loss all you just need to do is to add in some weight training or resistance training for the other days of the week when you are not at fast.

Health benefits of fasting at least once in a week are numerous. Fasting helps control our addictions and unnatural cravings. It helps repair and growth of certain cells. It helps in cleaning and elimination of waste materials, toxins and dead cells trapped in the body. It also aids in weight loss. A study conducted by the University Of California revealed that fasting helps reduce risk of cancer, Alzheimer and Parkinson's and also cardiovascular diseases. It has also known to improve energy levels and concentration levels. Better sleep and overall a feeling of well being are the other rewards of fasting once a week.

Sacrificing a day out of seven cannot be considered a waste especially when you consider the rewards behind the effort taken. However your efforts will be of total waste if you spend 24 hours fasting and the next 4 hours eating snacks such as pizzas. Try to be more choosy with the foods that you eat, your mouth might not like it, however your body will be happy with the choice made. Through fasting you will develop a discipline towards your eating habits. Learn to understand and realize the difference between "desire to eat" and "hunger". And remember whatever you do eating a quality diet is the most important of it all.

Do artificial sweetners really help weight loss?

An exciting study released in the Journal of Behavioral Neuroscience, conducted on rats showed that the use of artificial sweeteners stimulated appetite and also lowered the metabolism rate.Another study showed that test animals had the urge to eat more food after ingesting artificial sweeteners, lasting up to 90 minutes. Our body is biologically adapted to seeking calorie sources. Once our body tastes something sweet we feel we want more f it. The sweet taste of artificial sweeteners triggers your body to expect calories and when you do not provide the body with the necessary energy it is expecting, hunger strikes and people tend to seek more calories from different sources. This results in an inclination to overindulge which in turn results in obesity.

 Artificial sweeteners also tricks your brain by not providing it with the expected nutrients, what happens finally is the brain slowly fails to realize or loses its ability to count calories that enters the body, thereby also slowing down the metabolic rate. Therefore even if you are consuming fewer amount of calories there will be not much difference in your weight loss due to the lower metabolism caused due to the violation of our bodies basic survival law and it's ability to regulate the intake of calories.

Over the past 15 to 20 years there has been a steady increase in the consumption of artificial sweeteners. They are in almost anything that you shop from gums to cookies, muffins, juices,you name it....Incidence of obesity has also increased markedly during the same span. A survey from Calorie Control Council shows that the second most popular low calorie drink in The United States of America is the "diet drink". The diet drinks for example the "diet cola" is a deadly combination of Aspartame and Caffeine which is really harmful. This blend produces an excitotoxin which kills the brain cells, before they die they enter a state of excitement which gives you that buzz . Particularly women do it as a way to keep their weight off,they do not eat instead they drink diet sodas which goes up to 2 Liters a day. Studies show that if you start drinking diet sodas in a couple of years you will be weighing double from what you were when you started drinking it.

Some of the harmful effects of Aspartame are migraine, different types of cancer,frontal lobe inflammation,visual distortions and fluid retention.Many pilots in the Pilot Association are aware of the fact that they can't drink diet sodas before they go on a flight as there is this risk of visual disturbances.The type of artificial sweeteners can be a bit confusing because of the terminologies used. For instance some manufacturers use the label "Natural" for their products even if they are processed or refined foods. People fall in for these labels and binge on things which  they consider are free of calories, the result : "Obesity". It is known that 68% of US adults are obese.

To summarize if you crave for  a bit of sweetness in your coffee, there is no harm adding a bit of sugar. A teaspoon of sugar gives you only 15 calories. It is better than leaving your cells malnourished and starved of nutrients, where you go into a state of eating and eating but still feeling empty.

Diet Facts and Myths

Fact 1: Do not eat after 8 pm.

It is easier for the body to burn up calories during the day when your body is active. You burn calories while sitting, standing, walking and almost all activities that you do during the day time helps you burn calories faster. While, it is also true that you burn calories even when you sleep. However as the body is not active during the time the calories that will be burnt out during night is considerably a smaller amount and the rest of the calories gained from the food that you ate just before you go to bed is stored up as FAT.

Some dieticians say that calories do not recognize time and therefore the body burns up calories in the same way as it does during the day.However the body does realize time and it certainly has times when it is active and inactive and the calories used depends on that.

Ever wondered why you do not feel hungry when you are asleep? The reason is that when you sleep, your body isn't needing the energy as much. So the feeling of hunger will go away for a while, until you start to be active again and that is when your body requires the calories again.

Fact 2 : Eating a mixed diet with all the food groups included is the correct procedure to lose weight faster.

Surviving only on vegetables and fruits will naturally help you lose weight faster as you are limiting your calorie intake. However that will be temporary. You can get 10 pounds off your body with sheer force however you will have to pay it along with the interest and finally you will end up gaining more than what you got off your body. Adding to that eating only vegetables and fruits only can deprive you of certain nutrients which in turn can lead health problems such as dehydration, anemia, lethargy, muscle loss and poor bone mass.

In short avoiding any food group from your diet will not help you lose weight faster on the contrary it can lead to serious health issues.

Fact 3 : Food Product labels can be deceptive. Beware of them!

People go behind labels such as "Zero calories", "No Fat or Zero Fat:, "Fat Free". Many of these are deceptive. People do not realize the fact that these labels are the major culprits sabotaging your weight loss. Before you go by the labels on the food products, give it a thorough check and you will notice the hidden truth behind these labels.Partially hydrogenated fats and refined food products are the worst kind of fats.

Check out for the nutrient values and for added sugar. High fructose corn syrup is highly addictive and is the number one source of calories in the United States Of America.

Fact 4  : A combination of diet and exercise is the best way to lose weight fast and forever.

One of the Lame excuses often heard to indulge in eating any kinds of food without a sense of guilt is "Why diet, I exercise". But unfortunately that doesn't work. Exercising alone is not enough to burn up the calories that you intake a day or sometimes it wont be even enough to burn up one meal of your day. For example in a slice of cheese pizza your intake of calories is approximately 270, you will have to walk briskly one hour to burn that one slice of pizza you might have had as just a part of your meal or as a snack.

Then where will we account for the other meals of the day? So you see the fact why exercise has to be combined with diet for your ultimate results....

Will be back with more tips on diet, wellness and more, so stay tuned....