2 Simple Tips For Reading Food Labels

If you are like most people you pick up a packet of food in the supermarket and turn it over to read the ingredients to see if it is good for you, all the while having no idea what you are reading. Eating healthy can seem complicated at first so let’s try and make it simple.

Putting the right fuel in your body is essential for your day-to-day wellbeing and performance as well as longevity. Poor diet is linked with many chronic health conditions. We encourage our patients to clean up their diet when undergoing structural chiropractic care to maximise their body’s ability to heal, recover, and re-structure. Think of it this way, if a builder uses cheap materials to build your home it probably won’t last long. Each day your body produces millions of new cells PER SECOND, so make sure you get the appropriate raw materials for your body to make the best cells it can.

Tips

  1. My first recommendation when it comes to reading a food label, is NOT to. Why? Because the food you eat shouldn’t need labeling since it has only one ingredient in it. Most of your diet should be made up of plants, lots of vegetables, fruit, legumes, and grains. If you buy carrots, there are only carrots in the pack. If you buy potatoes, same deal. As a rule of thumb, the more processing steps involved in getting a product from its source to your plate, the less good it probably does for you and the more potential harm it has.
  2. Okay so every now and then you will need products that do have a label on them. The simplest way to approach this is if you can’t read, pronounce or understand the ingredients list, it’s probably not good for you (this is a general rule, and with rules, there are always exceptions).

These two tips can be very helpful if you are new to eating better and you are trying to clean up your act. Don’t get overwhelmed by all the information out there, start simple and keep educating yourself!

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File:Food label from the Co-operative Food Sausages.jpg - Wikimedia Commons

Eat Slowly

Here you are in the midst of modern society. No time. Rushed. Distracted. And eating… really, really fast. It seems like half the time you’re not even chewing our food properly! It’s time to discover eating slowly and what it can do for your health and well-being.

Learning to eat slowly is one of the simplest yet most impactful things you can do to improve your health. But it’s not always easy, so let’s explore why it’s so beneficial and worthwhile.

 

Hunger satisfaction

 

Eating slowly gives your body time to realize that it’s full. It takes 20 minutes from the start of your meal before your brain sends signals that it’s satisfied with the amount of food and nutrients you consumed. Imagine the extra calories you’ve been eating simply because you haven’t given enough time for your body to realize it longer needs food!

Eating until satisfied is different from eating until you’re full. Satisfied can be around 80% full, which is what you should aim for. When you take the time to slow down and take in each bite mindfully, paying attention to the tastes and textures of the food, you end up feeling way better about what you eat… even if it’s just a sandwich.

 

Improved Digestion

 

Before you even put the food in your mouth, your body’s digestive processes are already at work. As soon as we see, smell or think about food we begin to produce saliva which contains enzymes to break down the food and moisten the mouth to aid in swallowing. Your stomach then starts to secrete more acid and your small intestines start to prepare for movement and food transport.

When we eat fast, we tend to take larger bites and chew less before swallowing. Food that isn’t properly broken down can lead to indigestion and other potential GI problems. Anyone who’s experienced either can tell you it’s not pleasant.

 

Smaller portions

 

A study served lunch in two different ways to 30 average weight women. The meal consisted of a huge plate of classic pasta and a glass of water. All women were instructed to eat to the point of comfortable fullness. During one visit they them to eat as quickly as possible. On the other visit, they were asked to eat slowly and down their utensils between each bite.

Here’s what they found when they compared the difference:

  • Fast eaters: 646 calories in 9 minutes
  • Slow eaters: 579 calories in 29 minutes

That’s 67 less calories in 20 more minutes… which may not seem like much until you add up the three meals a day… 7 days a week. Do some simple maths and you’ll quickly realize that that adds up to 1407 extra calories a week!

On top of that, they found that when the women ate quickly they reported more hunger an hour earlier than when they eat slowly. This means that slow eating leads to less food consumption and more long-lasting satisfaction – which is both good for the wallet and the waistline!

What’s interesting is that they took the same study and compared the amount of water that the participants drank to find that the fast eaters drank an average of 289 mL and the slow eaters drank 409 mL! So they conducted a similar study, only this time they controlled water levels, and found that ate the same amount of food, but an hour after the meal the slow eaters reported less hunger and desire to eat.

So they concluded that drinking more water helps reduce portion sizes, while eating slowly seems to decrease hunger levels for longer. On top of that you get the other incredible benefits of drinking more water such as balancing body fluids, energizing muscles, helping your kidneys and bowels work better and improve skin appearance!

At the end of the day, if you’re eating slowly and drinking more water, you’ll consume less food and feel more satisfied.

Of course, eating slowly is not the end all be all for weight loss and health, but it will definitely help you with portion control and hunger satisfaction.

Here are 5 pro tips to eating slowly:

  1. Put down your utensils between bites
  2. Set aside time to eat
  3. Eat high-fiber foods (fruits and veggies)
  4. Set a minimum number of chews per bite
  5. Eat from smaller plates or containers

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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Woman in Purple Top Eating Pizza · Free Stock Photo

Cold Showers & Mental Health

In the first part of this series I talked about some physical benefits of cold showers; better immunity, increased testosterone and reducing inflammation. Well the list doesn’t stop there. You can check out that blog by clicking here. 

 

Mental benefits

 

 There may also be some mental benefits to the cold shower too. Depression can be very restrictive on a person’s life and if you have struggled with, or are battling depression you are probably trying to find ways to mitigate the severity of it. A study at The Virginia Commonwealth University School of Medicine indicated that cold showers may positively affect your body’s production of noradrenaline, a chemical that can help with depression, by firing up the ‘blue spot’ in the brain. Obviously depression is more complex than a cold shower being the solution. But, implementing as many strategies as possible is only going to help.

Poor sleep can make depressive symptoms worse, and depression can affect your sleep quality, which can be a vicious cycle leading to lower energy and lower mood. A cold shower in the morning can give you a boost of energy to get kick started, but a cold shower about an hour before bed can actually do the opposite and help you sleep! That’s because your body needs a cooler temperature to fall asleep, which is why sleep in the summer can be much more restless.

I find that conquering the cold first thing in the morning it is a great mental exercise. It assists in overcoming the feeling of discomfort that the water bestows. Although seemingly insignificant it somehow empowers you to face the day ahead

You will almost certainly find it hard to breathe in the colder water so focus on deep controlled breaths. This controls your heart rate and take your mind off of the discomfort. Life is full of difficulty and uncomfortable situations. Something as simple as starting your day with a cold shower can help fortify your mind and body to take life head on.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

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Cold shower | Björn Söderqvist | Flickr

Could Cold Showers Be Good For you

It’s time to make friends with the cold. It may be hard to believe but there are quite a few benefits to having a cold shower. The idea of using cold water as a therapy has been around for thousands of years. Even after the Greeks developed running hot water for bathing they would still use cold bathing as a mental and physical therapy. Taking a dunk in an icy lake after a sauna is a common activity in Finland and the other Scandinavian countries and Rickson Gracie, a legend in Brazilian Jiu Jitsu, would often sit in cold water as part of his training and recovery.

So what benefits might you gain from such a masochistic activity?

 

Physical benefits

 

The Thrombosis Research Institute of England put out a study with some evidence linking the increase in metabolism due to the body fighting the cold to a stimulation of the immune system, increasing white blood cell activity. The same study also indicates an increase in testosterone. A hormone essential for particularly for men in regard to libido, fertility, strength and energy, but also an essential hormone for similar reason in women.

Many athletes use various cold therapies to aid recovery and reduce inflammation caused by their training. Alternating between hot and cold in the shower can aid circulation. Because, cold water causes your body to restrict blood flow and send it to your organs and away from your extremities and hot water does the opposite.

Taking a cold shower daily can be a cheap (or should I say free) and less harmful (please read the warning at the end) than regularly taking anti-inflammatory pills if you suffer from chronic pain and inflammation.

 

Get started

 

I recommend you start by having a normal shower. Over the course of a week spend the final 15 seconds in a progressively cooler temperature until you are using the coldest possible water.

Then go from spending 15 seconds to 30, then 45, then 1 minute and so on. I have found that once you get used to the cold it is no longer a shock to your body. Then you can start to actually look forward to the cold!

An extra bonus is that you can save on your water bill as I guarantee you won’t be spending as long in the shower!

BE WARNED: if you suffer from heart disease or high blood pressure then this may not be for you. The shock of using cold water can put extra strain on the heart. Please take extra caution and try doing progressively cooler showers instead of going straight to cold.

 

Your Trusted Auckland Chiropractor

Contact Revolution Chiropractic – Leading  Chiropractor Auckland

To Schedule your FREE CONSULTATION at Revolution Chiropractic E-mail or Call us on 09 418 3718.  

You can also book online here !


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164-365 (Year 6) Cold shower :( | My shower runs cold, a plu… | Flickr