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Healthy Eating

Why Getting Rid of Belly Fat Shouldn't Be Your Motivation For Exercising and Eating Healthy – POPSUGAR



Weight fluctuates. Our bodies are not made to fit the forms of department store mannequins, and it’s physically and mentally draining to live as though they are. As important as it is to exercise and eat healthy to avoid health risks, it’s equally as important to pay attention to our bodies and understand what they need to function at their peak performance level. I know from experience that it’s easy to fall into a routine of looking at yourself in the mirror every day and wondering what you can do to get rid of that flab under your arms, the stretch marks on your thighs, or the way your stomach sticks out over the hem of your jeans.

Movies, television shows, and social media all play their part to feed us the idea that being fat is wrong and that having even the slightest curve on our bodies that isn’t aesthetically pleasing is something that should be “fixed.” That’s where fad diets and juice cleanses come in. While certain diets do work for specific people, it’s easy to forget that every body has different needs — even our own — so not losing weight results in personal disappointment and frustration, as if we’ve done something wrong in trying. We become so easily attuned to the idea that reducing belly fat and losing weight are the ultimate goal of fitness, and we lose sight of the fact that exercising and eating healthy for the sake of feeling healthy is a goal to strive toward in and of itself.

As women, we are more than often expected to have the butt and the boobs that make us look “curvacious,” without any of the belly fat or other body fat that may come with our body type. Most stores are completely inaccessible for women who are anywhere above a size 12 in jeans, while the average American woman is typically a size 16, according to a study by the International Journal of Fashion Design, Technology, and Education. But many women who eat healthy and exercise still have fat around their stomach because that’s the way their bodies are built. So what are we supposed to do?

When it comes to my body, I know I feel my best if I eat whole foods packed with protein and nutrients, but I also feel great when I let myself have that piece of chocolate or those french fries I’ve been craving every now and then without planning to punish myself for it later at the gym. And if I let myself indulge a little too often, I don’t beat myself up about it, because I know that losing three pounds here and gaining two pounds there is going to happen.

In the end, we should exercise for our hearts and because it keeps us feeling strong.

Our bodies are built to adapt and change based on the nutrition and exercise we put into them, and having a flat stomach isn’t a part of the equation for everyone. It isn’t for me, but I still choose to eat foods that are considered healthy for the benefits they have on my energy levels, mental health, skin, and general well-being.

We shouldn’t be force-feeding ourselves salads so we can pose 30 pounds lighter for an “after” picture, but there are ways of figuring out what foods and types of exercise will help us to be in our best personal physical shape — and that doesn’t always involve losing weight. For me, the first step to eating healthier was listening to my body to tell me when I’m full and when I’m not, and eating the right amount of food depending on my hunger level. After all, what’s the point of tricking your body into feeling full with water and nutrition shakes when you could actually eat healthy, filling foods like almonds, hummus, or fresh fruit that make you feel good and are good for you? Staying hydrated is crucial, but so is eating a healthy combination of fruits, vegetables, grains, proteins, and fats that satisfy your body completely. I’m not saying you should down a large combination pizza for dinner every night, but don’t deprive yourself of food if you’re hungry.

In the end, we should exercise for our hearts and because it keeps us feeling strong. We should eat healthy because it’s good for our brains and gives us the energy we need to be productive throughout the day. And we should all feel free to live our lives with carbs in our bellies and smiles on our faces.

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Healthy Eating

Commentary: National Nutrition Month pointers for healthy eating – Delaware State News




Incorporating healthy eating into your daily life is important, but it isn’t always easy. In recognition of National Nutrition Month, here are some tips for healthy eating from to help get you started or back on track.

•Replace refined grains with whole grains. This is one of the easiest changes you can make and, therefore, is a great place to start. For example, instead of choosing refined grains opt for whole grains when choosing breads, tortillas, buns, crackers, bagels, and pastas.

The benefit of this tip for healthy eating is an increase in the amount of fiber you consume, which helps with weight management, satiety, gut health, and lowering cholesterol.

Jinette Fellows

Being brown doesn’t make bread whole wheat. The only way to know for sure is to read the nutrition facts panel to make sure whole-wheat flour is the first ingredient. Experiment with other whole grains such as barley, buckwheat, quinoa, or oatmeal.

• Increase your intake of fruits and vegetables. Strive for five or more servings a day. Fresh, canned or frozen count. Frozen and canned are a great option as long as they don’t have added sodium, sugar or fat. I also recommend trying different cooking methods. If you’re getting tired of steamed vegetables, for example, try roasting them with some olive oil and cracked black pepper instead, and make them the star of your meal.

•Eat a variety of colors and types of fruits and vegetables. To ensure you are getting a wide variety of nutrients, people should eat fruits and vegetables from all of the different color groups such as dark leafy greens like spinach, and orange veggies and fruits like bell peppers or oranges.

•Plan for meals and snacks, and complete all of the prep work for the week on your day off. This will also help you get three or more food groups into each meal, which is another tip for healthy eating.

For example, make an effort to include a veggie, lean protein source and complex carbohydrate at each meal.

Try using non-animal sources of protein such as nuts, seeds, beans, and soy. People aren’t often in the mood or have time to dice vegetables first thing in the morning. If you’re someone who likes to have omelets, try dicing peppers and onions ahead of time so they can be a quick addition.

Get the whole family involved in meal planning so everyone is on board and more likely to stick with healthy eating.

Building upon these tips for healthy eating, here are a few other pieces of advice.

•Plan your snacks. This will help you fill in food groups you’re missing. For example, a lot of people don’t eat fruit with their meals. So a great snack would be apple slices with a tablespoon of peanut butter. Pairing a little bit of protein with other foods can also help tide you over until the next meal.

•Make a list before you go grocery shopping. Related to planning for meals and snacks, I tell people to take an inventory of the food items in their cabinets to avoid buying items they already have on hand, and this can be a good starting point to planning your meals for the week.

•Shop for food that’s in season. Fellows says this will save you money and foods in season taste better.

•Women should aim for 25 grams of fiber per day, while men should aim for 38 grams.

Bayhealth has both inpatient and outpatient dietitians. If you’re interested in talking with an outpatient dietitian, consult your primary care physician. Visit for more information about our Nutritional Services or call 302-744-6828.

EDITOR’S NOTE: Jinette Fellows, RD, LDN, is a  Bayhealth outpatient registered dietitian.

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Healthy Eating

What's in your pantry? An in-depth look at healthy eating – BYU-I Scroll




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This story is part of a Scroll series highlighting hunger in Eastern Idaho.

Healthy eating can be no easy task, especially in a college setting, but senior Shaelie Shaw is working hard to provide meals that are suitable for her family that stay within the healthy limits. Slipping back into old habits doesn’t do much good.

“Once I start rationalizing bad choices, it all goes downhill. I have to stick to the plan,” said Shaw. “Right now I am really trying to lose my baby weight. I love working out and can do it everyday, but it won’t make any difference if I go eat a burger and fries afterwards.”

As a mother balancing school, she continually works at demonstrating strength as she sets goals and encourages others around her to succeed.

In a section entitled “Eat Healthy,” the United States Department of Health and Human Services states, “Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.”

The article continues and mentions the looming and difficult topic of obesity stating, “Unhealthy eating habits have contributed to the obesity epidemic in the United States: about one-third of U.S. adults (33.8 percent) are obese and approximately 17 percent (or 12.5 million) of children and adolescents aged 2—19 years are obese.”

Shaw mentions that finding healthy foods and not wasting them is a contributing factor to the success she finds.

“I will buy fresh things with a purpose,” she explains.

Meal planning can be a daunting task, but Shaw seems to have it down to a science.

“My advice would be to start small,” Shaw said. “Start eliminating bad foods from your diet and think of some staple healthy and easy to make meals. If you try to tackle too much at once you might burn out. Just do your best and if you mess up, don’t let it ruin the rest of your day or week.”

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Healthy Eating

Health check: can eating certain foods make you smarter? – The Conversation AU




Trying to keep up with what constitutes a “healthy” diet can be exhausting. With unending options at the supermarket, and diet advice coming from all directions, filling your shopping trolley with the right things can seem an overwhelming task.

For a long time we’ve known diet is key to maintaining physical health.

But emerging evidence indicates diet quality also plays a critical role in our cognitive function.

We’re learning some of the best things to eat in this regard include vegetables, nuts and berries, foods containing “good fats” and, possibly, fermented foods.

As well as potentially improving our brain function, eating these sorts of foods could improve our mental well-being – and could even help the planet, too.

Read more:
Research Check: does eating chocolate improve your brain function?

Diet and brain function

In the face of rising obesity rates, over the past couple of decades, researchers have questioned whether increased weight, or poor diet, could influence cognition. They have since looked at what sorts of diets might impair or improve the function of our brains.

Long term follow-up studies show obesity is associated with mild impairments in several domains of cognitive function, including short-term memory, attention and decision-making.

Research has also shown short-term memory is poorer in people who report eating more saturated fat and sugar.

Conversely, the Mediterranean diet has been associated with better brain health and maintenance of cognitive abilities into older age. A Mediterranean diet is based on vegetables, whole grains, legumes and nuts, with healthy fats such as olive oil. Intake of red meat, saturated fats and sugar is limited.

A healthy diet has many elements, so let’s look at what particular foods might explain these benefits.

Vegetables, nuts and berries

Evidence indicates eating more vegetables slows the gradual decline in cognitive abilities that occurs naturally as we age.

While all veggies are likely to contribute, those in the cruciferous (Brassicaceae) family may confer particular benefits through their high fibre, folate, potassium and vitamin content. Vegetables in this family include broccoli, cauliflower, brussels sprouts, and fad favourites kale and rocket.

Interestingly, while there’s good evidence for the protective role of vegetables, there’s less evidence when it comes to fruit.

Research has shown a healthy diet can improve cognitive functions such as learning and memory.

Berries, though, contain high levels of antioxidants. These compounds protect the body by scavenging harmful free radicals and reducing inflammation. Together these functions are likely to protect our cognitive ability.

Studies in rats, and in older people with mild cognitive impairment, indicate supplementing diets with berries improves performance in various memory tasks.

Nuts, meanwhile, are excellent sources of monounsaturated and polyunsaturated fats, minerals and vitamins. Studies in animals have shown the addition of nuts improves learning and memory. Emerging evidence in humans suggests consuming nuts within a Mediterranean-style diet improves measures of cognition, such as the capacity for verbal reasoning.

Healthy fats

Healthy diets such as the Mediterranean diet are also characterised by foods such as oily fish, avocados, olive oil and small amounts of animal-derived fats (such as from red meat).

One of our experiments in rats showed diets high in saturated fat from lard or high in sugar led to memory impairments, whereas an oil-based diet high in polyunsaturated fats didn’t.

Read more:
Food as medicine: your brain really does want you to eat more veggies

Importantly, rats fed these different diets did not differ in their total energy intake – only the type of fat and sugar varied.

While we can’t comment directly on the effects in humans, these findings suggest eating excess sugar, or animal-based fats, may negatively impact cognition.

Fermented foods

For thousands of years humans have prolonged the life of foods through fermentation, which increases the proportion of Lactobacillus and other healthy gut bacteria.

Kombucha and kefir are trendy right now, but other popular fermented foods include kimchi, miso, yoghurt and sauerkraut. Intake of these foods is thought to maintain the diversity of the gut microbiome.

Read more:
Health check: will eating nuts make you gain weight?

Interest in the potential cognitive effects of fermented foods stems from emerging evidence for the importance of the gut microbiota in cognition and health.

It’s well known that a poor diet can reduce the diversity of the gut microbiome. Our work in rats has shown the cognitive impairments produced by exposure to an unhealthy “cafeteria” diet – a Western-style diet high in saturated fat and sugar – are linked to changes in the gut microbiome.

Beyond cognition

It’s not possible to attribute “miracle” properties to one food group alone. We suggest a balanced, varied diet is the best approach to sustain not only brain health, but heart health too.

And there may be other reasons to seek out these foods. A newly published study showed eating fruit and vegetables improved mental well-being. Subjects tended to feel happier, less worried, and reported higher levels of overall life satisfaction.

The link between diet quality and better mental health is now well-established.

The recently published EAT-Lancet report adds a further compelling reason to eat healthily: the environment. This commission argued for a “planetary health” diet – akin to the Mediterranean diet – consisting of whole grains, vegetables, fruits, nuts and dairy, healthy fats, with low animal protein and few processed foods.

It is thought that shifting to such a diet, together with reducing food waste and adopting more sustainable food production systems, will minimise environmental damage and safeguard individual health.

The central message is the health of individuals and of the planet are inextricably linked, and this requires a rethink of global food systems.

Read more:
Want to improve your mood? It’s time to ditch the junk food

Overhauling food systems – and individual food habits – will not be simple while foods high in fat and sugar are so readily available and relatively cheap.

Nonetheless, recognising that eating well might benefit the planet, as well as the body and brain, might motivate people to change their dietary habits.

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