Tag: eating

Healthy Lifestyle Tip ~ Do You Exercise after Eating?

Maybe You Should Wait

There isn’t a one-size-fits-all answer to this question. To a certain extent, meal and exercise timing is a personal preference. It also depends on key factors, including:

  • What you eat: Certain foods –– including those high in fat, protein, and fiber –– take longer to digest. So what you eat can help determine how long you should wait to start exercising.
  • How much you eat: Meal size will also affect your wait time before a workout. The more you eat, the longer it takes to digest. So you might have to wait longer to start your training if you eat a full meal instead of a snack.
  • Exercise type: When you exercise, more blood flows to your working muscles to support movement. This shift reduces blood flow to your gut, which may disrupt the digestive process. And research indicates that high-intensity exercise may be more likely to cause gastrointestinal problems such as runner’s stomach.
  • Individual physiology: Everyone’s digestive system is different. Age, gender, pre-existing health conditions, and other factors can influence how quickly your body digests food and how sensitive it is to activity during the digestive process.

One study found that women digest food more slowly than men. And, as you age, your digestion slows, which might mean you need to wait longer. Additionally, if you have a gastrointestinal disorder, like irritable bowel syndrome, you may digest foods faster or slower than others. There are so many variables because digestion is a complex process. It involves breaking down macronutrients — carbs, fats, and proteins — into smaller parts. Your body absorbs those small parts and uses them for energy, growth, and cell repair.

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Photo of the Day ~ Be Kind to Yourself

Be kind to yourself

Commit to exercise

Commit to healthy eating

Those you love will enjoy having you around a lot longer

 

 

 

 

 

 

 

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Health Tip of the Day ~ Slow it Down

5 Reasons to Eat More Slowly

    1. Better Digestion: Eating slowly allows your digestive system to process food more efficiently, reducing the risk of indigestion, heartburn, and other digestive issues. When you eat quickly, you tend to swallow air along with your food, which can cause discomfort and bloating.
    2. Improved Satiety: Eating slowly gives your brain time to register that you’re full, which can help you avoid overeating and promote weight loss. When you eat quickly, you’re more likely to eat past the point of fullness, which can lead to unwanted weight gain.
    3. Enjoyment of Food: Eating slowly allows you to savor the flavors and textures of your food, making your meal more enjoyable. You’ll also be more mindful of the experience of eating, which can help you develop a healthier relationship with food.
    4. Better Hydration: Eating slowly helps you drink more water, which is important for staying hydrated and maintaining optimal bodily functions. When you eat quickly, you tend to drink less water, which can lead to dehydration.
    5. Reduced Stress: Eating slowly can help you reduce stress and anxiety by promoting relaxation and mindfulness. When you eat quickly, you’re more likely to feel rushed and stressed, which can negatively impact your mental and emotional well-being.
Source: ChatGPT open AI

Today’s Health Tip ~ Ease Burnout & Exhaustion

3 Ways to Feel Emotionally Better

 

  1. Carve Time Out for Yourself – Taking time for yourself isn’t a luxury; it’s essential to self-care. “You need to slow down and give yourself the opportunity to rest and rejuvenate,” Dr. Chanoff says, “Schedule it if you have to, starting with 10 or 15 minutes, a couple of times a day.” . . . Give yourself permission to say ‘no thank you’ to things that deplete you or don’t serve you,” Dr. Chanoff says.
  2. Commit to Better Health – A strong body helps balance the stressful situations that have caused your burnout. The basic recipe for good health includes:Exercise. Moderate intensity exercise, the kind that works the heart and lungs, releases important chemicals that help regulate mood, sleep, and many body systems. Aim for at least 150 minutes of exercise per week, which amounts to about 22 minutes a day. A good diet. Choose more unprocessed foods such as vegetables, fruits, whole grains, legumes, lean proteins (fish or poultry), and unsaturated fats (such as avocados or olive oil). Sleep. Insufficient sleep affects overall health, concentration, and mood. Try to sleep seven to nine hours per night. “It helps to wind down an hour or two before you fall asleep. And practice good sleep hygiene: turn off your phone, keep your room cool and dark, and go to sleep and wake up at the same time each day.
  3. Surround Yourself with Comfort – Hygge (pronounced HOO-ga) is the Danish concept of cozy comfort that brings happiness and contentment. Folks in Denmark know a thing or two about finding sunshine in cold dark months. To practice hygge, surround yourself with people, activities, and things that make you feel cozy, loved, happy, or content. Go simple: spend time with your favorite people, add a small vase of flowers to your space, don fuzzy slippers once home, eat a treasured comfort food, or listen to a favorite song.

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Today’s Health Tip ~ Getting Your Brain & Stomach in Sync

Get your stomach and brain in sync by listening closely to your body

“It’s recognizing that when we feel hungry, particularly after we’ve been eating to capacity for a period of time, that our hunger signals might not be calibrated in the [usual] way,” Dr Fiona Willer says. To put this into practice, she says you need to envision what an “enjoyable” day of eating would look like for you, including nutritional foods that make you feel energized, and eat like this for a few days. 

Dr Willer says it’s important to include “core foods”, which are essentially less-processed food items that are high in nutrients. These include meats, seafood, vegetables, fruits, grains and dairy. “The body needs the core foods to function properly … and if you’re eating a lot of non-core foods, you don’t have room in your day for [nutritional meals],” she says.

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Today’s Health Tip ~ How We Eat Can Influence Our Weight

Simply eating slower and chewing more often may help you eat less

The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. In fact, studies comparing different eating speeds show that fast eaters are much more likely to eat more and have a higher body mass index (BMI) than slow eaters.

Your appetite, how much you eat, and how full you get are all controlled by hormones. Hormones signal to your brain whether you’re hungry or full. However, it takes about 20 minutes for your brain to receive these messages. That’s why eating more slowly may give your brain the time it needs to perceive that you’re full. Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals and help you lose weight (4Trusted Source). Eating slowly is also linked to more thorough chewing, which has also been linked to improved weight control.

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Today’s Health Tip ~ Watch the Salt

Taste food before you salt it

Break the autopilot habit of reaching for the salt shaker to help you eat healthy.

How: For two days, don’t put any salt on your food at all. A short break can help reset your taste buds. Then, leave the salt shaker in the cabinet, so it becomes a bit of an effort to reach for it. Make a ritual out of truly tasting your food before you decide if it needs tweaking.

Source: health.harvard.com

🍎 Health Hack: Foods to Boost Your Mood

Good Mood Foods

There are some specific foods to keep an eye on to boost your mood:

  1. Fruits and Vegetables — An apple a day keeps the doctor away–and maybe the psychiatrist, too. As noted, fruits and veg have been linked to higher levels of happiness.3
  2. Omega-3 Fatty Acids – This is the good stuff, found in foods like fish and nut oils. Low Omega-3 fatty acids have been correlated to  depression and impulsivity. Getting plenty of this in your diet keeps your levels high, that’s a good thing.2
  3. Chocolate – As a special treat, chocolate may have properties that improve mood and even reduce tension. But remember, the key is to choose real chocolate (dark is best), and in moderation.2

Health Hack from the American Heart Association

Timeless Tips: When Should You Start Eating?

If you’re seated at a table with eight or fewer guests, wait until everyone is served and for the hostess to begin eating before you dig in. At a long banquet table, it’s OK to start when several people are seated and served. 

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Nutrition Hack: 3 of 10 Intuitive Eating Principles

Intuitive Eating Principle #3

Make peace with food. Call a truce in the war with food. Get rid of ideas about what you should or shouldn’t eat.

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