Before getting into the argument of whether or not greasy burgers and fries can have a place in a healthy, balanced lifestyle, I need to say this: I have a problem with cheat meals. It’s not the greasy, salty, high fat, high sugar foods typically associated with cheat meals that I have a problem with, it’s the term itself.
As I’m sure many of you have learned throughout your life, cheating is bad. If you cheat on a test at school, punishments can range from detention to expulsion. If you cheat in sports, you can be disqualified. For most of us, doing something “bad” elicits feelings of guilt. If you have ever cheated on anything, I would be willing to bet that you experienced at least a small amount of guilt. Using the term “cheat meal” implies that your meal is bad and may make you feel guilty for eating it. I am a firm believer that food should be enjoyed. If food is meant to be enjoyed, why do we attach a word with such a negative connotation to it? Now that I’ve ranted to you about cheat meals (thanks for sticking with me), we can get back to our original question. At this point, I’m sure you won’t be surprised when I say that I wouldn’t call a burger and fries a cheat meal. However, you may be surprised when I say that I would consider it part of a healthy, balanced lifestyle. Let me explain. A healthy lifestyle is more than just physical health. In fact, there are 7 dimensions of wellness that contribute to an overall healthy lifestyle:
Having a burger and fries may not contribute much to your physical health, but it may positively impact your social wellness by allowing you to eat out with friends. Don’t get me wrong, I’m not suggesting that you consume these foods frequently, but I do believe they have a place in a healthy lifestyle. Some people follow the 80/20 rule where 80% of the time they eat healthy, and 20% of the time they choose foods that are considered less healthy. However, this is just a guideline and you will find what works best for you. Maybe you are more comfortable with a 90/10 split, or maybe you would prefer 70/30. Regardless, it is important to remember that taking care of your social and emotional health is arguably just as important as your physical health. For more information on Cheat Meals/Cheat Days, watch this ESN video with Ben and Alysha!
Remember: ENJOY your burgers and fries, just not to the extreme like Patrick over here:
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Three Stages of Chronic Stress Everyone goes through stress at some point in their life, whether it be monetary, family or job stress. However, most of us can deal with the stressor in a timely manner so that it does not substantially affect our health. But how do you know if you are under acute stress or chronic stress? What are the signs? According to the Centre for Studies on Human Stress (CSHS) there are three stages to stress. Stage 1: The “Pepto Bismol” stage in which you are repeatedly exposed to situations that trigger a stress response such as racing heart, rapid breathing, increase in blood sugar and blood pressure and decrease in digestion (remember our good friend cortisol). Stage 2: The “Rhum and Coke” stage. This is when things are starting to get out of control in your life. Stressor after stressor is thrown at you and your cortisol levels remain high. You may feel energized but not in a good way (nervous energy). You continue to take on more and more, feeling overwhelmed, overworked and unable to get anything done. Your mood may change – increased anxiousness, short temperedness. Your mind is always going, trying to figure out how to get through everything. Your sleep may be poor. Digestion decreased. Immune system weakened. For some, cortisol may increase hunger and bingeing on food. Poor coping skills may lead to use of alcohol or other substances. Stage 3: The “Glass of Water” stage – the full out chronic stress stage. This is when the never-ending stress and our inability to cope with it has wreaked havoc with our personality and our health. You may experience depression, insomnia, burnout, heart disease, weight gain (or loss depending on your intake). Your judgement of situations,people and even your behaviour may be skewed. This is not where we want to end up. Personally, I can tell you I have been through all of them at some point in my life. But the question is, when looking at your life, do you find yourself falling into any of these stages? Do you feel like things are getting out of control? Do you know how to effectively combat your stress in a healthy way? If any of this sounds familiar to you, then stay tuned for my next blog on “How to Combat Stress” Catherine Rose-Loveless, RD, Sports Dietitian Sports Dietitian with Evolved Sport and Nutrition Complete Lifestyle Management We all know what it is like. We have a stressful event or day and the first thing we want is that favorite food, a glass of wine or maybe it’s whatever food we have in our sight. Have you ever wondered why we immediately turn to food when things are not going as planned? The culprit, surprisingly enough, is our hormones. These hormones, usually termed “Stress hormones” play havoc on our bodies natural ability to regulate hunger and blood sugar levels. These hormones make us crave high-fat, sugary “comfort foods” to help sooth us. So what is this nasty hormone? Cortisol. Released by the adrenal gland, cortisol controls appetite. In times of stress the levels of cortisol increase in the bloodstream and motivates us to eat. When the event is over the levels decrease and our hunger subsides. However, if the stress continues the cortisol levels remain elevated. When combined with high insulin levels (created by the excess intake of sugar and carbohydrates – but that is another story), the body enters a state of chaos – decreased focus, increased hunger, increased blood sugar levels/increased risk for diabetes, weight gain, increased blood pressure – and the list goes on. Chronic stress is increasing with today’s busy society. We are constantly, what I like to call “ON”. From the moment we rise, until we finally enter sleep – our bodies are dealing with the stresses of the world around us. Driving, work, money, relationships, kids and all that comes with social media in and of itself. It is no wonder we naturally turn to food to help us self-sooth. Food has been the comfort we have received since childhood for our upsets, physical pain and stress. Media tells us to eat ice cream and cake when we have relationship problems or have a glass of wine to unwind after a stressful day. This plays into our bodies natural response created by the cortisol. The solution? How do we stop turning to food to reduce and deal with our everyday stresses. Tune in to part 2 in 2 weeks as we explore the stages of chronic stress, how to recognize them and how to deal with it a healthier way. Catherine Rose-Loveless Sports Dietitian at Evolved Sport and Nutrition - Niagara/ Hamilton Health and Wellness through Healthy Eating With a New Year upon us, there’s one thing that foodies and Dietitians have in common, the excitement for new food trends. Dietitians make it our business to know what’s trending and what our clients, patients, family, and friends will be asking us about in the coming year. Remember kale, quinoa, and cauliflower-everything where last years’ business? So what’s happening in 2017? As a Dietitian, these are food trends I can get behind. Digestive Health: Fermented foods Gut health has become the spotlight as a trending topic in the food and nutrition world. Taking a look at your supermarket shelves reveals a new type or brand of kefir, kimchi and yogurt on the shelf each week. And remember Kombucha? Look out for the new formulations with added probiotic cultures that you drink. These live active cultures are your gut’s closest friends. Digestive Health: FODMAPs Like fermented foods above, ridding that gas and bloating that impacts many people is now an openly discussed topic. A low FODMAP diet requires a little background to fully understand and appreciate. FODMAP is short for “fermentable oligosaccharides, disaccharides, monosaccharides and polyols.”. These foods are type of carbs and sugars found in commonly consumed foods that are difficult to digest and can cause some serious distress in your gut. The low-FODMAP diet is a fairly new regimen that can be followed to help people manage irritable bowel syndrome or unexplained digestive distress. Seeing a dietitian to lead you through an elimination and reintroduction diet can help you get to the cause of your digestive distress. Plant based foods Chickpeas, corn, legumes and fungi are standing in for steaks in new emerging products designed to appeal to vegans and carnivores alike. Exploring your meat-free options has never been so easy. Vegan “meats” and vegetables of all kinds are being subbed in to create alternatives to traditionally meat-based meals. Vegetarian meat substitutes will not be the only thing on the rise. The presence of vegetables will continue to increase incorporated into snacks, lunch and onto the dinner plate. New cooking methods and ways to pump up the roughage in dishes is an ideal way to maximize nutrition. Bowls In the beginning there were Chipotle burrito bowls. Then, there was the smoothie bowl. Now there is poké. This year we are moving away from handheld food items to serving dishes in a bowl. Many of these types of bowls allow you to custom tailor what goes into it to your preferences and dietary habits. it’s also easier and faster to assemble a bowl than plated upscale entrees. From a mindful eating perspective, eating from a bowl could likely make you slow down and enjoy your food more than a burrito that is leaking and falling apart in your hands. You’ll feel a full a lot faster, and be able to savor all the flavors and textures with every bite. Sustainability Food waste might be a thing of the past. Consumers and producers alike are finding creative way to repurpose typically tossed-out stems, skins and rinds. Items that would usually find their way to the garbage bin (fruit rinds, vegetable stems, etc.) are getting new life breathed into them and coming out as stocks, pickles and anything else eco-conscious consumers and companies can comprehend. Many food companies are taking this further, doing their part to help the environment. Think plastic-free oatmeal-to-go product with a built-in paper bowl, lower packaging on products or reusable containers. Alysha Coughler, RD, MHSc, Sports Dietitian Sports Dietitian with Evolved Sport and Nutrition Complete Lifesty;e Management This blog is an extension to the recent video posted by ESN featuring Ben and Emilie. If you haven’t seen it – check it out here! November is prostate cancer awareness month. Prostate cancer is the number one cancer risk for men, and the number two cancer killer second to lung cancer. Prostate cancer often occurs without any symptoms which is why many people don’t discover it until much further along the disease process. The World Health Organization (WHO) estimates that almost 3 million deaths from both cancer and other diseases are linked to low fruit and vegetable intake. Fruits and vegetables contain antioxidants. Our body’s cells have a natural defense strategy against free radicals (which can cause cell damage and may play a role in the development of cancer). Free radicals can be caused by things like pollution, cigarette smoke, or even the natural process of aging. Our body has its own defense mechanism to help repair some the damage caused by these free radicals. Antioxidants can help reinforce this protective mechanism. There are many different kinds of antioxidants that can be found in many different foods. Below are some antioxidants and where you can find them: Vitamin C Red and yellow peppers, oranges, papaya, kiwis Vitamin E Almonds, sunflower seeds, wheat germ Selenium Brazil nuts, tuna, eggs, oysters Flavonoids: Dark berries and eggplant contain anthocyanins, a type of flavonoid found in dark red/purple coloured fruits and vegetables Green tea and cocoa contain catechins, another type of flavonoid found in various foods and drink derived from pants Carotenoids: Guava, watermelon, cooked tomato, and grapefruit contain a caretonoid called lycopene giving food that vibrant red pigment Sweet potato, orange, and carrot contain a carotenoid called beta-carotene, giving food their bright orange colour As you can see, there are a ton of food sources of antioxidants. If at this point you are thinking about taking an antioxidant supplement to really boost your protection against cancer, be cautious. Some antioxidant supplements may have higher amounts than you need, which means you could cause pro-oxidative damage (ironically exactly what you were trying to prevent!). And besides, antioxidants are best ingested through food rather than supplements. If you have any questions about cancer prevent or other nutrition-related inquiries, connect with ESN today to get started with one of our fabulous Sports Dietitians! Emilie Trottier, BASc, RD, Sports Dietitian Sports Dietitian with Evolved Sport and Nutrition Complete Lifestyle Management |
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