Weight gain happens slowly, creeping up, like a monster in a horror movie. Sometimes, it is barely noticeable until you have hit a new 5-10 pound increase. How does this happen? Our yoga pants (or other comfortable clothes) may be to blame.
When it comes to food intake, there are 2 basic factors that regulate our consumption. These are our internal and external cues. Internal cues, are those signs that your body is physically no longer hungry and you can continue on with your daily activities. Our external cues, however, can positively (meaning encouraging you to eat more) or negatively (meaning you eat less) influence your intake greatly.
Internal cues, in my opinion, is how our relationship with food was "meant to be", The best example of a human following their internal cues is a typical 4 year old. The child is presented with a full meal, including dessert. He is allowed to eat how much of each item he wants (not forced or coerced). Lunch time is over and he is done. Now as adults, we may look at his plate, and think, "Hmm, I don't think he ate enough". Or maybe, "There are children starving in Africa and he is so wasteful" (By the way, I have never understood how someone eating excess calories in America solves world hunger on another continent). Or perhaps, a million other things that our brains have been programmed to tell our gastrointestinal tract in order to manipulate it into consuming more. Simply put, internal cues are noticing when your body is hungry and eating until it is comfortably satisified.
External cues, in contrast, are all of the outside influences that affect our food choices, including how much we eat. These can vary from time of day, how many people we are eating with, mood, portion sizes, cost of the food, and even what we are wearing!
In his book Mindless Eating by Brian Wansick, Ph. D., he cites an observation that occurred in county jails:
"The food served in county jails is not typically awarded any Michelin Stars. In fact, complaining about the food is one of the great inmate pastimes. This is why a sheriff at one Midwestern jail was puzzled when he noticed an odd trend: The inmates, with an average sentence of six moths, were mysteriously gaining 20-25 'prison pounds' during the course of their 'visit'. It wasn't because the food was great. Nor did it seem to be because they hadn't exercised or because they were lonely or bored. They generally had access to exercise facilities and to daily visitors.
In fact, upon release, no inmate blamed the food, the exercise machines, or the visitation hours for their weight gain. They blamed their jailhouse fat on the baggy orange jumpsuits they had to wear for six months. Because these orange coveralls were so loose-fitting, most of them didn't realize they had progressively gained weight-about a pound a week-until they were release and had to try and squeeze back into their own clothes".
Hopefully, you are not in county jail and wearing orange coveralls. However, we can all benefit from these jail house subjects because we practice similar behaviors, such as wearing stretchy yoga pants in lieu of jeans or fitted pants, pull on shorts, or loose dresses. All of these types of clothing are known for their comfort value, however, when our calorie intake starts increasing and affecting our waist line, it may go unnoticed if our pants aren't talking back!
Our clothes do communicate with us if we tune in and listen. The notch in the belt is let out or taken in. Our pants only zip half way or are too loose entirely. Researches in Dr. Wansick's lab reported these 8 signals that indicated weight loss to them more often than just the number on the scale.
-"When my jeans feel comfortable again."
-"When I have to start wearing a belt".
-"When I suck in my stomach, and I can see some definition, like a four pack".
-"When my belt notch moves back to where it used to be".
-"When I don't get tired walking up two flights of stairs to my office".
-"When I can see my cheekbones".
-"When I don't have to inhale to button my pants".
-"When friends or colleagues ask me if I've lost weight".
So, a few take home messages:
1) Wear some "fitted clothing", at least some of the time for a REAL gut check!
2) Be mindful of your eating, when your actually hungry and when you are actually satisfied. I like to encourage my clients to close their eyes, take a deep breath and exhale, and ask themselves to rate their hunger before a meal on a scale of 1-10. After assessing their hunger, make sure that the food intake matches their hunger level. During their meal, eat slowly, noticing what the foods taste like, how their body feels. About half way through the meal, reassess the hunger and respond accordingly until satiety is achieved, and get back to your four year old self!
Happy and healthy eating!
For more information on nutrition or counseling services, please contact Leslie Goudarzi, MS, RD, LD at 903-239-1551.
Monday, January 23, 2017
Thursday, January 19, 2017
Cheers! The Ups and Downs of Alcohol Intake
The average American consumes 6-10% of their calories as alcohol. The average represents those who never drink, those that drink socially (those who prefer an alcoholic beverage over water, tea, milk, etc.. with a meal or social engagement), binge drinkers (those who drink 4 or more drinks in a short period), and problem drinkers (those who prefer to become intoxicated as often as possible; may be due to psychological and physiological issues).
Moderate drinking is defined by one drink per day for a woman and two drinks per day for men. This does not mean that a female can abstain from alcohol for 6 days, and on day 7 enjoy seven alcoholic beverages (this would be considered binge drinking as describe above).
An alcoholic drink is defined as 1 ounce of hard liquor, 12 ounce beer, or 3.5 ounces of wine. The amount of calories in alcoholic beverages can be significant ranging from 90-600 calories per beverage, depending on the mixers in which the alcohol is combined.
We have all heard that we should not drink on an empty stomach (and some of my readers may have actually participated in their own "scientific experiment" with regard to this). When alcohol is consumed without food, the alcohol can be absorbed directly from the stomach into the blood stream, where it travels quickly to the brain, lowering inhibitions and limiting judgement ability. The alcohol in the blood will eventually make it's way to the liver for metabolism or break down. The liver views alcohol as a toxin and the main goal of to dismantle the alcohol and excrete it from the body. When alcohol is consume with or after food intake, alcohol absorption is slowed and the intoxication effects are lessened.
An enzyme, alcohol dehydrogenase (ADH), is secreted n the liver when alcohol is present. A nondrinker will have a smaller amount of ADH available as compared to a binge drinker or a problem drinker. Alcohol dehydrogenase is the enzyme that is typically associated with what the average person refers to as "tolerance", meaning the more an individual drinks, the more alcohol dehydrogenase the individual will produce in anticipation of needing it to break down future alcoholic beverages. This explains why some people can be 'drunk' on 2 drinks, while others can tolerate a case of beer or a fifth of hard liquor in a single day.
Once alcohol dehydrogenase has been activated, it will begin a cascade of physiological processes to rid the body of the toxin. First, antidiuretic hormone (controls fluid balance in the body by regulating urine output) is deactivated resulting in increased urine output in order to rid the body of the alcohol . This explains why it is much easier to find an empty bathroom stall at a school that in it is at a concert or bar. This excessive urine output will dehydrate the body, leading to increased thirst, and if followed up with additional alcohol intake, will further dehydrate the body. The eventual result of this dehydration will cause many of the symptoms associated with the hangover including headache, nausea, and muscle weakness and lack of coordination. if the alcohol consumption continues to an excessive amount, vomiting is likely to occur, furthering the dehydration.
The dehydration process will continue until the alcohol is completely metabolized. The body will also attempt to use the excessive calories from alcohol for energy. If more calories are consumed than can be utilized, those excessive calories will be converted into fat. In fact, drinkers have increased body fat compositions compared to nondrinkers. Excessive body fat and dehydration may be especially contraindicated for athletic performance, decreasing cardiac output, lessen ability to perform for long durations, and fatigue more quickly.
Over the long term, drinkers are more likely to suffer from more conditions than nondrinkers including
`cirrhosis and liver disease
`bladder, kidney, pancreas, and prostate damage,
`bone deterioration and osteoporosis
`brain disease, central nervous system damage, and stroke
`deterioration of the testicles
`type 2 diabetes
`heart disease
sexual impotence in men
`impaired immune response
`impaired memory and balance
`malnutrition
`nonviral hepatitis
`severe psychological depression
`skin rashes and sores
`ulcers and inflammation of the stomach and intestines
It should be noted that there are populations that SHOULD NOT consume alcohol including:
`children and adolescents
`individuals that cannot restrict intake
`women who may become pregnant, women that are pregnant or breastfeeding
`people that are driving
`people that are taking medication that can interact with alcohol
`people with medical conditions worsened by alcohol, such as liver disease
So is there an upside to drinking? Yes, in some situations.
1. Drinking alcohol (in moderation) decreases inhibitions. This can be a particularly positive for individuals that experience social anxiety or generalized anxiety disorder.
2. Drinking alcohol increases appetite. Appetite is the psychological need for food, meaning that food looks good, sounds good, and smells good. In fact, we generally eat about 15-20% more after consuming 1 cocktail before dinner. In addition, the cocktail drinkers rank the food quality and enjoyment of the meal higher than nondrinkers at the same meal. For individuals with decreased appetite, such as cancer patients, HIV/AIDS patients, and nursing home residents, alcohol may be helpful in increasing oral intake. However, if you are trying to lose weight, it is important to remember that alcohol intake will likely result in eating more calories as well as drinking them.
3. In individuals over 65 (that have been moderate drinkers during adulthood), switching their alcohol choice to red wine may be cardio-protective.
So when evaluating your food and beverage choices, be sure to include your alcohol intake. It may be beneficial in moderation for you, however, it could increase your body fatness, negatively impact you athletic performance, or even harm your health. Remember, like all of our dietary choices, moderation is key with alcohol intake!
Happy eating (and drinking)!
For more information or to schedule an appointment with Leslie Goudarzi, MS, RD, LD, call 903-239-1551.
Moderate drinking is defined by one drink per day for a woman and two drinks per day for men. This does not mean that a female can abstain from alcohol for 6 days, and on day 7 enjoy seven alcoholic beverages (this would be considered binge drinking as describe above).
An alcoholic drink is defined as 1 ounce of hard liquor, 12 ounce beer, or 3.5 ounces of wine. The amount of calories in alcoholic beverages can be significant ranging from 90-600 calories per beverage, depending on the mixers in which the alcohol is combined.
We have all heard that we should not drink on an empty stomach (and some of my readers may have actually participated in their own "scientific experiment" with regard to this). When alcohol is consumed without food, the alcohol can be absorbed directly from the stomach into the blood stream, where it travels quickly to the brain, lowering inhibitions and limiting judgement ability. The alcohol in the blood will eventually make it's way to the liver for metabolism or break down. The liver views alcohol as a toxin and the main goal of to dismantle the alcohol and excrete it from the body. When alcohol is consume with or after food intake, alcohol absorption is slowed and the intoxication effects are lessened.
An enzyme, alcohol dehydrogenase (ADH), is secreted n the liver when alcohol is present. A nondrinker will have a smaller amount of ADH available as compared to a binge drinker or a problem drinker. Alcohol dehydrogenase is the enzyme that is typically associated with what the average person refers to as "tolerance", meaning the more an individual drinks, the more alcohol dehydrogenase the individual will produce in anticipation of needing it to break down future alcoholic beverages. This explains why some people can be 'drunk' on 2 drinks, while others can tolerate a case of beer or a fifth of hard liquor in a single day.
Once alcohol dehydrogenase has been activated, it will begin a cascade of physiological processes to rid the body of the toxin. First, antidiuretic hormone (controls fluid balance in the body by regulating urine output) is deactivated resulting in increased urine output in order to rid the body of the alcohol . This explains why it is much easier to find an empty bathroom stall at a school that in it is at a concert or bar. This excessive urine output will dehydrate the body, leading to increased thirst, and if followed up with additional alcohol intake, will further dehydrate the body. The eventual result of this dehydration will cause many of the symptoms associated with the hangover including headache, nausea, and muscle weakness and lack of coordination. if the alcohol consumption continues to an excessive amount, vomiting is likely to occur, furthering the dehydration.
The dehydration process will continue until the alcohol is completely metabolized. The body will also attempt to use the excessive calories from alcohol for energy. If more calories are consumed than can be utilized, those excessive calories will be converted into fat. In fact, drinkers have increased body fat compositions compared to nondrinkers. Excessive body fat and dehydration may be especially contraindicated for athletic performance, decreasing cardiac output, lessen ability to perform for long durations, and fatigue more quickly.
Over the long term, drinkers are more likely to suffer from more conditions than nondrinkers including
`cirrhosis and liver disease
`bladder, kidney, pancreas, and prostate damage,
`bone deterioration and osteoporosis
`brain disease, central nervous system damage, and stroke
`deterioration of the testicles
`type 2 diabetes
`heart disease
sexual impotence in men
`impaired immune response
`impaired memory and balance
`malnutrition
`nonviral hepatitis
`severe psychological depression
`skin rashes and sores
`ulcers and inflammation of the stomach and intestines
It should be noted that there are populations that SHOULD NOT consume alcohol including:
`children and adolescents
`individuals that cannot restrict intake
`women who may become pregnant, women that are pregnant or breastfeeding
`people that are driving
`people that are taking medication that can interact with alcohol
`people with medical conditions worsened by alcohol, such as liver disease
So is there an upside to drinking? Yes, in some situations.
1. Drinking alcohol (in moderation) decreases inhibitions. This can be a particularly positive for individuals that experience social anxiety or generalized anxiety disorder.
2. Drinking alcohol increases appetite. Appetite is the psychological need for food, meaning that food looks good, sounds good, and smells good. In fact, we generally eat about 15-20% more after consuming 1 cocktail before dinner. In addition, the cocktail drinkers rank the food quality and enjoyment of the meal higher than nondrinkers at the same meal. For individuals with decreased appetite, such as cancer patients, HIV/AIDS patients, and nursing home residents, alcohol may be helpful in increasing oral intake. However, if you are trying to lose weight, it is important to remember that alcohol intake will likely result in eating more calories as well as drinking them.
3. In individuals over 65 (that have been moderate drinkers during adulthood), switching their alcohol choice to red wine may be cardio-protective.
So when evaluating your food and beverage choices, be sure to include your alcohol intake. It may be beneficial in moderation for you, however, it could increase your body fatness, negatively impact you athletic performance, or even harm your health. Remember, like all of our dietary choices, moderation is key with alcohol intake!
Happy eating (and drinking)!
For more information or to schedule an appointment with Leslie Goudarzi, MS, RD, LD, call 903-239-1551.
Monday, January 2, 2017
The Upside of Making SMARTER New Years Resolutions
Millions of us have made lofty "New Year's Resolutions" as part of the tradition of self improvement that occurs each January. The most popular proclamations include losing weight, quitting smoking, or to cut out junk food. Although these are all great aspirations, our approach may need some improvement. Stating the goal in a positive manner may actually help achieve those desired positive results. For example, instead of a goal of losing weight, perhaps we should focus on improving eating habits or increasing our fitness abilities. Psychologically, we are in a happier place to think of our goals as gaining something instead of giving something up.
Once you have goal in mind (aka resolution), increase your success rate by following the SMARTER method.
S-Specific:
Be clear about what you want as you set a positive specific goal. Instead of saying "I am going to eat better, state specifically how you are going to improve your eating habits. For example, "I am going to follow a 1400 Calorie balanced eating plan to improve my nutrition habits and promote weight.
M-Measurable:
The goal should be measurable. Using the example above, you could track the number of clories you consume to know whether you are meeting your goal.
A-Achievable:
Focus on behaviors that you can control. For instance, you can't directly control how much weight you will lose this week, because you may retain fluid one day or hit a plateau one month. However, you can control the behaviors that lead to weight loss, such as eating a set number of calories and doing physical activity. So, instead of setting a goal of "losing 2 pounds this week", phrase your goal to "this week I will consume 1400 calories per day".
R-Realistic:
I see advertisements, especially this time of year, promising quick, rapid weight loss, such as "Lose 10 pounds in 2 weeks". These types of unrealistic expectations can be incredibly devastating emotionally and sabotage your goals. Being realistic means setting a goal that is challenging but not overwhelming, so you can experience success and build confidence in your ability to conquer bigger challenges.
T-Time bound:
Setting specific start and end times for your goal will help you commit to a time frame and to avoid restarting each Monday!
E-Evaluated:
It is important to look at your goals and see how you are progressing. In the example above, did you consume the 1400 calories per day? If not, what happened? Were there certain challenges or problems with meals or certain days? Evaluation of your own behavior can help you to plan for possible diversions and learn how to have a positive plan when problems occur.
R-Rewarded:
Celebrate your success!! Acknowledge your progress by rewarding your achievements with non-food treats! We are more likely to achieve goals when there are both intrinsic and extrinsic rewards.
Making a positive goal and following through with these steps can help turn those resolutions into a reality! Wishing you all a happy and healthy New Year!
For more information on healthy eating, weight management, or to make an appointment with Leslie Goudarzi, Wellness Dietitian at the GSMC Institute for Healthy Living, call 903-239-1551.
Once you have goal in mind (aka resolution), increase your success rate by following the SMARTER method.
S-Specific:
Be clear about what you want as you set a positive specific goal. Instead of saying "I am going to eat better, state specifically how you are going to improve your eating habits. For example, "I am going to follow a 1400 Calorie balanced eating plan to improve my nutrition habits and promote weight.
M-Measurable:
The goal should be measurable. Using the example above, you could track the number of clories you consume to know whether you are meeting your goal.
A-Achievable:
Focus on behaviors that you can control. For instance, you can't directly control how much weight you will lose this week, because you may retain fluid one day or hit a plateau one month. However, you can control the behaviors that lead to weight loss, such as eating a set number of calories and doing physical activity. So, instead of setting a goal of "losing 2 pounds this week", phrase your goal to "this week I will consume 1400 calories per day".
R-Realistic:
I see advertisements, especially this time of year, promising quick, rapid weight loss, such as "Lose 10 pounds in 2 weeks". These types of unrealistic expectations can be incredibly devastating emotionally and sabotage your goals. Being realistic means setting a goal that is challenging but not overwhelming, so you can experience success and build confidence in your ability to conquer bigger challenges.
T-Time bound:
Setting specific start and end times for your goal will help you commit to a time frame and to avoid restarting each Monday!
E-Evaluated:
It is important to look at your goals and see how you are progressing. In the example above, did you consume the 1400 calories per day? If not, what happened? Were there certain challenges or problems with meals or certain days? Evaluation of your own behavior can help you to plan for possible diversions and learn how to have a positive plan when problems occur.
R-Rewarded:
Celebrate your success!! Acknowledge your progress by rewarding your achievements with non-food treats! We are more likely to achieve goals when there are both intrinsic and extrinsic rewards.
Making a positive goal and following through with these steps can help turn those resolutions into a reality! Wishing you all a happy and healthy New Year!
For more information on healthy eating, weight management, or to make an appointment with Leslie Goudarzi, Wellness Dietitian at the GSMC Institute for Healthy Living, call 903-239-1551.
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