Health Information Series

Archive for December, 2010

Look to ask you these questions about your eating behavior:

* Have I been taking larger portions than usual?
* How to unusual hours?
* Do I feel a lack control over food?
* I’m anxious or nervous about something, like my school, a social situation or event where they will assess me?
* It happened to me some important life event is costing me a lot of face?
* Do I have I am overweight or obese, or has greatly increased my weight or my body mass index (BMI) recently?
* Are there other people in my family who use food to cope with their emotions?

More affirmative answers may mean you can not hypermile your emotions so inadequate training.

You may ask, are you who come home in the evenings and automatically go to the kitchen? Stop and ask yourself: “I have really hungry?” Do you see the typical noises of hunger in the stomach? Having trouble concentrating or are you irritable? If these signs point to the hungry, choose something light and healthy to kill the bug until dinner time. You’re not really hungry? If the tendency to take refuge in food around class has become part of your routine, consider why.

Tips

1. Explore why you eat and looking for a replacement activity.

2. Write about the emotions that trigger your eating. One of the best ways is by keeping a diary of your moods and your meals. Record what you eat, how much and how you feel while you eat and if you were really hungry or just have eaten for comfort.

3. Pause and “take five minutes” before take refuge in food. Too often, we spent the day in a hurry, without registering anything within. Instead of eating when you get into your house, take a few minutes to make the transition from one part of the day to another. Check out the things that have happened that day. Admits how it made you feel: happy?, “Grateful?,” Enthused?, “Angry?”, “Worried?, Jealous?,” Excluded?

4. Ask for help, many of us still need help to break the cycle of emotional eating. It is not easy, especially when the eating emotionally and has led to problems of overweight and self-esteem. So do not try to do everything yourself, it is not necessary.

Counselors and therapists can help you cope with your emotions. Dietitians can help you identify your eating patterns and to follow a better diet. A fitness trainer can guide you to body chemicals that make you feel good to be activated through exercise rather than through food.

Emotional eating patterns can be learned: a child who always gives a sweet after a major achievement can grow using the candy as a reward for work well done. A child receiving stop mourn biscuits can learn to associate the comfort cookies.

It is not easy to unlearn the patterns of emotional eating. But it is possible. And the first step is to become aware of what is happening.

We all have our own comfort food. Curiously, may vary depending on mood and gender. One study found that happy people seem to prefer eating foods like pizza, while sad people prefer ice cream and cookies. Boring people are dying to eat salty and crunchy, like chips. The researchers also found that men seem to prefer hot and homemade comfort food, like steaks and stews. Women prefer chocolate and ice cream.

To some extent, we’re all emotional eaters. But some people eat emotionally can be a real problem, by causing severe weight gain or cycles of  draconian diets. The problem of emotional eating is that just as the pleasure of eating, emotions that trigger it remain. And you often feel worse for having eaten the amount or type of food you’ve eaten. So much help to know the difference between physical hunger and hunger purely emotional.

Imagine that you just fight with your best friend or your partner, you’re angry, you go to the fridge and eat chocolate ice cream a couple of spoonfuls and you feel a little better, but still the tears are in your eyes.

Emotional eating is the use of food as a way of dealing with emotions rather than satisfy hunger. Everyone Has this ever happened when we finished a whole bag of chips just out of boredom or have eaten a cookie after another as he kneeled upon his elbows before an important exam. But when you usually can affect weight, health and general welfare.

Not many people make the connection between eating and emotions. But understanding what triggers emotional eating behavior can help to take steps to quit.

One of the main myths about emotional eating is that trigger negative emotions. Yes, it is true that people often take refuge in food when stressed, lonely, sad, anxious or bored. But emotional eating can also be associated with positive emotions such as romantic to share a dessert on Valentine’s Day or the celebration of a feast on a holiday.

Sometimes emotional eating is associated with important life events like death or divorce. But more often are the countless small and life stresses that cause people to seek solace or diversion in the food.

There are many weight loss myths that were spreading from mouth to mouth on what works for one weight loss plan in medicine published an interesting note in this regard.

Slimline Water

Water has no calories, no fat so before or after dinner. Nor is it true that bottled water provides no special quality to regulate the weight, it merely provides a distinctive taste from the minerals it contains, with respect to tap water.

Fat bread

100 grams (g) of white bread contains about 250 kilocalories (kcal). Often attribute to excessive calorie bread, which is actually due to the accompaniment (sauces, butter, spreads, cheeses, sausages …).

The idea that the toast (bread sticks, toast, or bark) is less fattening than the crumb is also incorrect. The crumb contains more water and therefore presents a spongy appearance. At equal weight, the crust has more calories than the crumb: 100 g of toasted bread contain 350 kcal. Toast instead produces a greater sense of satiety.

One possibility to reduce calories is to replace the white bread integral. In addition, whole wheat bread provides an extra amount of fiber, minerals and vitamins of group B.

Fattening sugar

The reputation of the sugar comes from its relationship with caries, obesity and diabetes. However, it is an energy food (400 kcal per 100 g) found in many foods, from fruit to honey.

Sometimes sugar is associated with the buns, cakes and chocolates. These foods are the main caloric intake in fats that are produced and not so much sugar.

One way to reduce calories is in the use of artificial sweeteners like saccharin, aspartame or cyclamate.

Vitamins fat

Vitamins have no calories, so do not get fat. Are essential nutrients for the body but did not increase the appetite, ability attributed to them. Vitamin help to enhance memory, prevent flu or enhance sexual performance, as has been suggested.

Potatoes are fattening

The potato contains between 75 and 80 percent water. The rest of his composition are carbohydrates, mainly starch. The potato is not a high-calorie food, it provides only 85 kcal per 100 g. This means that cooked or boiled taken fewer calories than a steak, yogurt or a glass of whole milk.

What it is fattening oil (when taken chips), butter (in puree) or sauces that accompany them.

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Crude oil has fewer calories than fried

The oil provides the same calories fried oil. It does take some vegetables sauteed in seasoned oil, cold with the same amount of this fat.

Neither influenced the degree of acidity or the source of oil in energy intake. Olive oil has the same calories as corn, sunflower, sesame or peanut.

Non-Alcoholic Beer has no calories

Beer ‘no alcohol’ has a number of alcohol less than 1 per cent and very few carbohydrates, 2 to 5 g per 100 cc. This provides for each beer consumed between 40 and 80 kcal.

This is a drink high in phosphorus, sodium and potassium, but must be approached with caution in cases of diabetes, hypertension or renal failure.

The bitter tone and low in calories

The bitter tonic and contain the same calories as soft drinks, mainly carbohydrate in composition. Each 200 ml contain 80 to 150 kcal. The bitter taste has nothing to do with your caloric intake, but with quinine and plant extracts are added.

All products ‘light’ are low in calories

Under ‘light’ encompasses a world of low calorie foods in some cases and in others only slightly lowered. The purest are soft drinks ‘light’ that contain no calories.

In other food ‘light’ as mayonnaise, margarine, pate, chocolate or sausage calorie reduction is smaller and has been achieved by increasing the proportion of water or the amount of lean meat. However, these products still have calories.

Sweating promotes weight loss

Water is removed by sweating, but not fat, which makes losing kilos. Water loss also recovers quickly as soon as you drink fluids.

The herbal capsules help control weight

The herbal capsules on the market that contain basically laxatives and diuretics. Although it can lose kilos, are from water, not fat, making it difficult to keep the amount thinned.

Be especially careful with the pills “miracle”, preparations are sold without sanitary control and often contain amphetamines, tranquilizers or extracts of endocrine glands. These preparations without medical supervision are not only detrimental to health, but also deadly.