WHAT ARE CARBS?

We hear so much about carbs, especially if you are diabetic, but do you really know what a carb is?

First of all, carb/s is a shortened term for carbohydrates.  Okay, so, what is a carbohydrate? A carbohydrate, along with protein and fat, is one of the 3 macronutrients supplying our bodies with the calories they need to function.  That's right; our bodies must have calories to function properly.  Simply put, carbohydrate foods are the sugars and starches.  So, fruits, vegetables, grains, potatoes, etc are carb foods.  Many foods, milk for example, contain all 3 of the macronutrients of carbs, fat, and protein.

Diabetics are told to watch their carbs and to avoid refined carbs. When you eat foods high in poor quality carbs, such as refined sugar, bleached white flour, white bread, etc, they can raise your blood sugar.  This may cause your insulin to spike to higher-than-normal levels.  Over time, excessive sugar in the blood can be damaging to the body leading to obesity, diabetes, and cardiovascular disease.  Pictured below are some examples of healthy carbs.

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NO CLEAN PLATES!

Do you remember your parents telling you to clean your plate? Were you told to be thankful for your food and not waste it because kids all over the world were going hungry? Are you doing that with your children or grandchildren? Those old adages need to be thrown out the window! With the obesity epidemic and diabetes being at epidemic levels, you should teach your children to take smaller portions of food and to stop eating when they feel full. Children used to be busy from the time they got up until they went to bed. They rode bikes, took walks with grandparents, played in the backyard on swing sets, played neighborhood games of stickball and baseball, etc. Now they sit in front of a TV or video game. Too much food on their plates and being forced to eat every bite could be setting them up for a lifetime of health problems.

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ARE YOU A JUNK FOOD ADDICT?

A gallup poll in 2011 showed that Americans were 20% heavier than they were in 1991. I realize it is now 2024 but I wonder how much that number has changed in the past few years. The experts say that food addiction may be the biggest culprit in this increase! Research suggests that highly processed, calorie-dense treats may actually be both physically and psychologically addicting and may lead to some of the same changes in the brain as do heroin and cocaine! Paul Kenney, Ph.D., an associate professor of molecular therapeutics at Scripps Research Institute in Jupiter, Florida stated the following, "We tend to look at obesity as a lack of willpower - that if you'd just put down the cheeseburger and go for a run, you'd be fine." He continued by saying, "It is not that simple. There's a population of overweight people who have problems with highly palatable food, so called 'junk food,' the way others do with gambling or crack cocaine."

It is important to note that not every overweight person is a food addict nor are all food addicts overweight. Many food addicts control their weight with excessive exercise, purging, etc. Food addiction is not measured by body size but by behavior.

Dr. Kimberly Dennis, medical director for Timberline Knolls, a residential treatment center for eating disorders and addiction (in Illinois) said this, "Food addicts lose control when they eat because their brains react on a neurochemical level either to their relationship with food - habitually eating when something unpleasant happens - or substances in the food itself. It is very different from the sedentary person who just eats too many chips."

Tomorrow's post will deal with how food can be equal to crack cocaine.

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FAST FOOD EVERYDAY?

According to a study published by the CDC, over one-third of America's children are eating fast food every day. Food counted in this survey was noted as "restaurant fast food/pizza". Would you believe they also found that 30% of America's children and teens are obese. Think there might be a connection? Don't set a bad precedent for your children by letting them grow up believing fast food is the way to go because in most cases when children eat fast food, they don't make healthy choices.  If your child is in that one-third are you making sure they make healthy choices when they order or are you ordering for them?

I am not condemning fast food here.  We eat fast food sometimes just like the rest of you.  But please don't let it become an everyday thing for your child.  Teach them now how to eat healthy and they will grow up to feel better and have less health problems in the future!

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SHRINK YOUR PLATE SIZE

I think we can all agree that we eat too much.  Just look around at all the obese people you see wherever you go.  The worse problem with that is what it does to our health.  There is a really simple way to cut back on what you eat without hardly noticing the difference.  Cut back on the size of your plate!  Yes, it is that simple.  Studies have shown that cutting your dinner plate from 12-inches to 9-inches can cut portion sizes in half.  If you only have large dinner plates at your house, it is time to replace them or at least add some smaller plates to your collection.

The two plates below show the difference in size of plates.  If you use the plate on the left and only place food in the center, you would be okay.  But how many times have you used such a plate and had food stacked all around the rim with a dinner roll or two on top of something else?  Be conscience of the size of plate you are using.

COULD SKIPPING BREAKFAST SET YOU UP FOR OBESITY?

A study from Massachusetts Medical School found that people who skip breakfast are 4 1/2 times more likely to be obese than those who eat breakfast! Researchers at the University of Pittsburg say going hungry first thing in the day can slow your metabolism by up to 10%.  And remember your metabolism is your body's fat-burning engine!  It is recommended you start your day with some protein such as scrambled eggs; whole grain cereal with yogurt and/or fresh berries; a slice of whole-grain toast with peanut butter; a healthy smoothie; etc.

 

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FAMILY MEALS

A 2010 survey found that 70% of children agreed they appreciated their parents more when the family took time to eat together.  Folks, that is a large number!  A 2014 study found that children who eat at the table with their family several times a week are less likely to be obese and much less likely to be truant from school.The 2010 survey also showed that 65% of parents said they felt less stressed when their family made a habit of eating their dinner/supper meals together.  Do not let today's busy lifestyles cause you to neglect this important family ritual.  Even if it can't be done on a regular basis, just twice a week is a good start.

However, the pleasure and peace from such occasions will be null and void if the process creates more stress.  Try these simple ways to get family meals going in your home:

• Be realistic.  You cannot expect to put a gourmet caliber meal on the table in a matter of minutes.  It is the togetherness that counts, not the quality of the meal.
• Order in food, if necessary.  Conversation and togetherness can be accomplished over a delivered pizza or Chinese takeout.
• Make soups, lasagna, casseroles, etc when you can and refrigerate or freeze for warming up later.
• Get a slow cooker or crockpot.  You can have some really good foods ready when you come home after a hectic day.
• While home cooking is usually best for one's health, get together at a relaxing restaurant for a family meal from time to time.

Remember less stress and more relaxation is good for the health of mom, dad, and the children.  Make family meals a habit even if it is only a couple of times a week!  Health and happiness go hand-in-hand!

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