Mindful eating

What does your meal times consist of??

Do you eat on the run?  Do you have your meals in front of a computer or television screen?  or both? Is meal time a time you discuss the latest dramas at work or your financial stresses?

Here's some food for thought!

By allocating your meals a time all of their own, you not only savior the meals so much more, but it can help you lose weight and absorb more nutrients!


When we're eating and get full, there has been a conversation between the gut and brain that has been going on for about 20 minutes before we get this 'full' feeling.  So if we're racing through our meals then we may be eating long after we are full, before we get the 'sense' that we're full.


Mindful eating is the practice of becoming fully aware of the meals you eat and removing distractions at meal times.
 
And it starts before you start preparing your meal or snack.  Think, "Am I really hungry, or am I just thinking about eating because I'm bored or am I actually thirsty?"

If you are preparing the meal, prepare it with some love, there is a noticable difference in a meal that is prepared by someone who is fully involved in what they are doing and take pride in what they're creating as opposed to a meal made by someone who is angry, rushed and just not in the mood for cooking.

When eating your meal, take your time.  When sitting down at the table for your meal, notice the colours and aroma, this will get your gastric juices flowing and start up the digestion process.  Chew your food well, take time to feel the textures and savior the flavour.  Take your mind off all your other distractions and stresses, a good way of doing this is to think about the process that has gone into making the meal, from farm, to the grocer, to the plate.  Enjoy the company of whoever you are sharing the meal with, even if your eating by yourself, don't debate politics or discuss the dramas that happened at work that day, just enjoy the company.

Some people say that by using your non dominate hand to eat with is a good way to practice Mindful Eating to slow you down, but this just frustrates me and it takes my mind off the meal and onto my clumsy uncoordination.

By practising 'Mindful Eating' you get full and feel full at the same time (or at least close to it) stopping you from over-eating, helping you lose weight. 
It also assists your digestion and helps you get the most nutrition out of the food.  When you are distracted or stressed your digestive enzymes and blood flow to the gut is reduced, reducing the amount of nutrients you get out of the meal.
And, best of all, you're going to enjoy your meals so much more!

Just something to think about.
Jason

It's barbecue season

On my side of the world it's summertime and there's a familiar smell in the air and a distinctive sizzling sound can be heard everywhere... Yes, it's barbecue time here in Australia and with 'Australia Day' just a few days away, when BBQ's will be fired up across the country, I thought it was timely for a post on the health effects of barbecues...     
But don't worry I'm not going to suggest cancelling the BBQ, I might just make it a little more tasty mmmmmm

There are health risks associated with BBQ'ing and these include:

• Advanced Glycation End Products (AGE's) - When foods that are high in fats and proteins, such as meats, are cooked at high temperatures (as in BBQing) then the amount of AGE's in the foods increase by 10 - 100 times.  Higher levels of AGE's contribute to increased risk of diabetes and heart disease.
• Polycyclic Aromatic Hydrocarbons (PAH's) - These carcinogens (cancer causing) are created in the smoke and char on the food and can, to some extent, be scraped of the food.
• Heterocyclic Amines (HCA's) - These can't be scraped off the food, they are within the food, caused by a chemical reaction between meat and high temperature cooking or prolonged cooking times.
• Acrylamide - Used in the production of, among other things, cement, pesticides, cosmetics and plastics. Acrylamide is another carcinogen and is produced in starchy foods, such as potatoes and corn, when heated at high temperatures.
• Charcoal - When barbecue charcoal briquettes are burnt they can emit some nasties such as mercury, cadmium, ammonia and carbon monoxide (among others).  This is because of the additives used in the manufacture of the briquettes to make them easy to light and burn consistently.
• Food poisoning - Barbecuing food causes a significantly increased risk of getting food poisoning.  The chances of getting campylobacter, a particularly nasty food poisoning, from barbecued red meat is approximately double that of eating red meat cooked in the oven or stove top.

But don't throw your barbecue tongs out just yet.  There are some easy and tasty ways to reduce these health risks....

• Reduce the temperature - If you use a gas barbecue reduce the temperature from high to medium.  On a charcoal barbecue you can reduce the heat by spreading out the coals instead of having the coals piled up.  The production of the carcinogens listed above are all temperature dependant. 
• Reduce the time cooking - Once the food is cooked take it off the barbecue, don't leave it to char to a crisp while other food is cooking. The production of these carcinogens spike after    30 - 40 minutes of cooking.  This will also give your meat time to rest, making for a juicer steak!
• Marinate! - Surprise your guests and make your barbecue tastier by marinating your food.  By marinating in a mixture of onion, garlic and lemon juice, along with your favourite herbs and spices, the amount of HCA's produced in the cooking reduce by up to 70%.                            The optimal amounts of ingredients of the mixture is 31% onion, 29% garlic and 15% lemon juice, leaving you 25% to add in your favorite flavours.
• Choice the right fuel - If you have a charcoal barbecue use lump charcoal as opposed to the briquettes. Lump charcoal is made by burning wood in the absence of oxygen and doesn't have any additives.
• Clean the barbecue -  Just like your other cooking utensils, your barbecue grill needs to be clean before you cook on it, otherwise you run the risk of getting food poisoning and the food isn't going to tasty as good if cooked on a dirty grill.  After you finish with the barbecue give it a quick scrub down with a wire brush, it'll be easier to get the bits off now rather than the next time you fire it up.  Before every barbecue heat up the grill for a few minutes and then give it a good scrub, bugs will have been on it and dirt built up on it since the last time.

These things can reduce the health risks associated with barbecuing foods, but the most important thing to remember is everything in moderation!
The amount of HCA's and the other nasties that you get from one barbecue meal is easily dealt with in the body, but if your body is constantly bombarded with them and other carcinogens and cancer promoting factors like smoking and excessive alcohol consumption then the body can be overwhelmed!!

So go and enjoy and don't forget the salad.
Jason

Does the food industry direct your perception of what's healthy?

Over the last couple of days there has been stories in the media about a recent Australia study that has shown that smoothies and juices from a range of fast food or juice chains aren't as healthy as a lot of people think. 

But it's not only some juice and smoothie businesses that promote their products as healthy when in fact 'healthy' would be the last word I'd use to describe some of these products.  

But I think Yoni Freedhoff of www.weightymatter.ca says it best in this video.

Yes, it's not groundbreaking stuff here, but it really highlights the reality that we, as consumers, need to educated ourselves about food and nutrition and not rely on food manufacturers to tell us what is and isn't healthy.


This blog is 98% fat free, and contains no added sugar, no artificial flavours or colouring.
JASON

Organics vs Conventional.

The debate on whether to buy our foodstuffs organic or conventional has been going on for a long time.  Many people have decided that organics is the way to go, so much so that the major supermarket chains now supply their own brands of organic produce because if they don't they're missing out on a billion dollar industry (and that's just in Australia).

In September 2012 the media was alight with the story that a Stanford University review of all of the relevant studies from 1966 to 2011 had finally come to the conclusion that organic foods were not healthier than conventional alternatives. 

I love the media (yes, just a little hint of sarcasm there).  The actual conclusion of the review was,

"..identified limited evidence for the superiority of organic foods.  The evidence does not suggest marked health benefits from consuming organic versus conventional foods, although organic produce may reduce exposure to pesticide residues and organic chicken and pork may reduce exposure to antibiotic-resistant bacteria."

The review did show that most nutrients were slightly higher in organic foods than conventional, but only phosphorus was at a level that was statistically significant.

There are differing view points. The Newcastle University in the England did a similar review in 2011 and used a lot of the same studies as the Stanford review.  However the Newcastle University review concluded that organic produce provided between 12 - 16 percent more nutrition than conventional produce.

So there are studies that say organic food is more nutritious and others that say it's not. That doesn't help us make the decision between organic and conventional food, so here is a list of what to look for when making the decision:

• Is it really organic?   Organics is big business and the claims that a product is 'Organic', when it's not, can be very lucrative for the unscrupulous.  Check for organic certification labels on packaged products and check the retailers certification for products that are unpackaged like fruit and vegetable.

•  Fresh is best!   The freshness of food is a major factor in its level of nutrients, regardless of whether its organic or not. One week after harvest, apples and pears lose 75% of the vitamin C.   So try to buy as fresh as possible, choose stores that have high turn-over, try farmers markets or better still directly from the farm (some farms have on site retail stores or farmers co-ops with direct to your door delivery).

•  Organic doesn't = quality.   Just because its organic doesn't mean its its top quality. Although organic produce might not look as shiny and fresh (conventional produce gets this from waxes and polishes) you should still check the quality, don't buy if it's bruised and battered.  Check the cleanliness of the store too.

• It's not all about the nutrients.   The exposure to chemicals by not only the consumer but also the farmers. Soil quality and environmental impact also need to be taken into account.

• What's your budget?   If you would like to buy organic but your budget doesn't quite allow for it then be selective about what you buy organic.  Below is a list of the most toxic and least toxic conventionally grown vegetables. 

The Environmental Working Group’s 12 Most Toxic Fruits and Vegetables

Peach	Nectarine	Lettuce
Apple	Strawberries	Grapes
Bell pepper	Cherries	Carrot
Celery	Kale	Pear

The Environmental Working Group's Least Toxic Fruits and Vegetables

Onion	Asparagus	Papaya
Avocado	Sweet peas	Watermelon
Sweet corn	Kiwi fruit	Broccoli
Pineapple	Cabbage	Tomato
Mango	Eggplant	Sweet potato

Think outside the grocery basket.

If you are already buying or decide to go organic, think about other areas in your life that you can reduce your exposure to harsh chemicals.

Conventional cotton crops are sprayed with more chemical pesticides than any other crop, 25% of the total pesticide production is used on cotton crops which make up only 3% of total farmed crop land. Organic cotton products such as clothing, towels and bedding are becoming more and more available in a wide range of styles.

Household cleaning products are a major source of chemical exposure but there are a number of gentler alternatives such as:

• Baking Soda - cleans, deodorises, scours.

•  Lemon - effective against most household bacteria.

• White Vinegar - cuts through grease, removes mildew, and wax build-up.

A little food for thought.
Jason

Lets get started... Coffee anyone?

Okay, so lets get started with a coffee.

People who love their coffee, LOVE their coffee! With coffee being the second most popular drink after water, there are a lot of coffee lover's out there.

The can of instant coffee at work proudly states "Natural Coffee Antioxidants", so that means it must be healthy to drink, right?  But I often hear that coffee's bad.  So what's the go, with the cuppa Joe?

Coffee contains a number of phytochemicals, compounds found in plants (phyto = plants).  Phytochemicals are not part of macro or micro nutrients (carbohydrates, proteins, fats, vitamins or minerals), but they do have a protective affect on the body.

Caffeine is the main phytochemical in coffee which causes a stimulating effect. It enhances the sense of sensation, makes you more alert and makes you feel more active.  But it comes at a price.
Our bodies become used to these effects and then we need more coffee to get the same effect.
Then before you know it you NEED your coffee and lots of it, caffeine is very addictive.  If you are a regular coffee drinker try and stop for a few days, headaches, fatigue and irritability are common withdrawal symptoms. 

There are benefits to drinking coffee other than perking us up. Coffee contains other phytochemicals such as Trigonelline which has been seen to improve memory as well as reducing the risk of getting Alzheimer's disease.  Antioxidants contained in coffee such as chlorogenic acid have been shown to significantly reducing the risk of type 2 diabetes, Parkinson's disease, and a number of cancers.  There is also a number of studies that show coffee helps protect the liver.

Stop!!!  Before you run off to get another double shot espresso, there is always two sides to every story...

Firstly there's a caffeine limit of 400 - 450mgs per day for a healthy adult.  A cup (250ml) of instant coffee contains approximately 75mg of caffeine while a cappuccino made from ground coffee beans contains approximately 200mgs. So limit yourself to 2 - 4 cups a day (less if you have other drinks and foods containing caffeine such as colas, energy drinks, tea, chocolate, cocoa). Over this limit the health risks of coffee are increased.

A lot of people have an intolerance to caffeine, so if drinking coffee makes you run to the toilet, makes you feel nauseous, gives you the shakes, makes you feel anxious, nervous or depressed, or it makes you feel less than your best, then best you give coffee a rest!

The idea that coffee has a diuretic affect, causing dehydration needs to be clarified.  At amounts below 250mgs of caffeine (2 - 3 cups of coffee) no diuretic affect has been shown. Caffeine does have a diuretic affect above 250mgs, however people who drink coffee on regular basis (every day or two) adapt to this effect and their fluid losses are minimal. 
Regardless of coffee consumption most people could do well with drinking a bit more water everyday, so linking the habit of drinking coffee to drinking an extra glass of water can be an effective way of increasing water consumption.

Although coffee has been shown to reduce the risks of some cancers such as colorectal, pancreatic, liver and renal cancers, it has also been shown to increase the risk of other cancers such as stomach, lung, prostate and breast cancers.

The antioxidants in coffee help reduce the risk of heart disease, BUT caffeine increases blood pressure by causing the arteries to stiffen and other compounds of coffee (Kahweol and Cafestol) increase the so-called 'bad' cholesterol, both increasing the risk of heart disease.

So, what to do about your coffee drinking?
I would never suggest anyone drink coffee for its health benefits, but if you enjoy your daily cuppa or two, it's not a 'need' and it doesn't cause you any problems, then enjoy your coffee (not your double shot, caramel macchiato, with whipped cream and a nip of whiskey).

Enjoy
Jason

Welcome

Welcome to my blog 'Crafts Nutrition'.

Food and drink, it's fantastic stuff! It not only nourishes and sustains us, but we socialise with it, we grieve with it and it plays a role in religious and cultural practices. Food and drink comforts us and it can make us happy but it can also be the bane of many peoples lives. It can make us physically, mentally and emotionally sick, it can dominate our lives.

In this blog I am going to explore  a range of aspects related to food and nutrition and try and demystify some of the information that we are constantly bombarded with.
The majority of the information we receive regarding food choices, diets and supplements comes from advertising and marketing and quite often the information provided is a little lacking in the facts, or you could say just a little biased.

I will share recipes and healthly tips and tricks and hopefully have a few laughes along the way. I  encourage you to make comment, keep me in check and let me know what you would like me to discuss in my blogs.

Again welcome and I hope you enjoy.  Bon appetite!