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Psychology & Diet

What is intuitive eating?

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Make peace with food, tell yourself there is no good or bad food, listen to your hunger, stop eating when you’re full… It’s 1995 – almost twenty years! –, published by two American nutritionists, Evelyn Tribole and Elyse Resch Intuitive Eating: A Revolutionary Program That Works. Three editions later, theintuitive feedingwhich we should translate as “eating according to your intuition” has never been so attractive.

failed diets

“We have scientifically observed what Evelyn Trible and Elyse Resch suspected at the time: the total failure of diets,” emphasizes Sophie Deram, an agricultural engineer, dietician-nutritionist and researcher, who works on eating disorders and childhood obesity in a psychiatric hospital in São Paulo, Brazil.

And the specialist reminds that if 95% of diets do not work (people regain weight or even more eating normally), the remaining 5% does not correspond to their success. “A large proportion of people don’t gain the weight back, but start to have eating disorders,” she says.

What does intuitive eating offer?

What Psychologies have been offering for a long time: rediscover the pleasure of eating and calm our –often conflictive– relationship with food, for example, ceasing to count calories or prohibiting certain foods. Relearn how to eat by listening to your meals sensations of hunger and satiety, like when we were children and we ate when we were hungry. A kind of homecoming where we learn to trust the body again. When hunger strikes, we wonder what would make us happy. Then we eat it, paying attention to taste pleasure and stop when this pleasure weakens, because this corresponds to satiety. Listening to our body, we will eat according to our needs. Without excesses or frustrations, the weight falls back to its balance point.

10 principles to eat according to your intuition

Evelyn Tribole and Elyse Resch have developed 10 principles eat according to your intuition.

1- Reject diets that boast of false hopes

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None work and all cause a sense of failure. “The more you restrict yourself, the more your appetite increases, especially for forbidden foods,” says Sophie Deram. You end up collapsing, often disproportionately, which makes you feel guilty and then you fall back into the spiral of a restrictive diet, which makes you sad and activates emotional hunger.

2- Honor your hunger

“When my children were little and told me they were hungry, I congratulated them telling them it was a sign of good health,” explains the dietician-nutritionist. No one can measure your hunger pangs better than you. When you delegate your needs, for example, dieting to the letter, you disconnect from your feelings.

3- Make peace with food

Stop fighting certain foods and allow yourself to eat everything. “This ‘unconditional’ permission not to refuse anything is more complicated to implement for people who have lost the pleasure of eating or who do not know how to recognize hunger signals,” explains Sophie Deram.

4- Stop labeling foods as “good” or “bad”

Ban sugar, chase fat… this posture has an unhealthy relationship with food and can lead to eating disorders such as orthorexia (obsession with eating healthy) or bulimia (obsession with food that we deprive ourselves of). . No food makes you lose weight or gain weight. Without prohibition, we eat everything in moderation.

5- Respect satiety signals

As soon as it is sated, the body sends satiety signals. Evelyn Tribole and Elyse Resch believe that we are all capable of knowing when we are no longer hungry, we just have to listen to each other. To spot them, stop eating midway through your meal and ask yourself if you’re still hungry. Instead of listening to what is outside of you, reconnect with your sensations.

6- Rediscover the pleasure of eating

Diets take us away from the fact that eating is above all a pleasure. “Anyone who feasts on eating will savor what they eat and feel full faster than someone who eats with guilt,” recalls Sophie Deram.

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7- Satisfy your emotional hunger

Sadness, boredom, anger… emotions that can often lead us to console ourselves with comforting foods, often the most fatty-sweet-salty. Evelyn Trible and Elyse Resch suggest finding other ways to calm and comfort each other. “Emotional hunger is often triggered by restrictive diets,” says Sophie Deram.

8- Be kind to your body

Body dissatisfaction and the pursuit of thinness characterize dieters, who often set unrealistic goals for themselves. Start by appreciating yourself, avoid devaluing yourself… that’s already a big step.

9- Exercise

L’intuitive feeding encourages you not to burn calories, but to give yourself a moment of relaxation, share with friends and above all, feel good about yourself.

10- Take care of your health globally

When we trust our intuition, we eat foods that are good for our taste buds and our health. Without obsessing over healthy food.

Intuitive food for everyone?

“The principles ofintuitive feeding may not be right for everyone, believes Sophie Deram. Giving “unconditional permission” to eat to people who have followed restrictive diets – with many prohibitions – is not reasonable. The same happens with those who, in the infernal spiral of diets, have developed eating disorders (bulimia, anorexia)… “For these people it is difficult to implement the principles ofintuitive feeding without help. There is a reeducation of eating behavior to do. It is about regaining confidence in oneself, in one’s own body and in one’s own feeling of hunger. “Some are afraid to hear their hunger,” says the specialist; They don’t trust each other enough for that.”

restore routines

For these people, reestablishing routines, such as scheduled meals, is essential. “Food is a social lubricant, remembers Sophie Deram. It allows us to share meals together, rediscover the pleasure of eating and reconnect with hunger, it is essential”.

Finally, the dietician-nutritionist advises giving priority to fresh food: “intuitive eating, of course, does not demonize food, which is good; but you have to understand that there are all the same ultra-processed foods, which we now know affect our health. »

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Intuitive eating and mindful eating: what’s the difference?

Intuitive eating and mindful eating are often confused. Both advocate giving up diets and listening to the body and its sensations. However, they are not the same concepts. Developed in the 90s by Dr. Jan Chozen Bays, a pediatrician and Zen master, Mindful Eating offers to rediscover the hungers and emotions that assail us as well as perceive the act of eating with all our senses. “It’s about better understanding what emotional climate we’re in when we eat,” says Sophie Deram, who uses Mindfull Eating with her patients who need guidance to regain confidence. The practice of mindfulness aims to increase your emotional tolerance and therefore, that you no longer need to eat so much to calm your emotions. The goal is to reach life routines that allow the body to be healthier and feel good about ourselves.

“We work on breathing to better manage our emotions, but also on keeping a food diary. It’s a great tool as long as you don’t use it as a policeman for our breaches. The idea is to record what we eat there, write down the emotions we feel, ask ourselves why we ate this or that food.

In order to eat intuitively, you must not allow yourself to be disturbed by your emotions or eat to calm them down.

To go further:

Find your gastronomic sensations
Diets, prohibitions, snacks mix up the signals of hunger and satiety, and push us to eat anything, at any time. A psychologist and a dietician explain how to listen to our body’s messages to put an end to excesses without giving up pleasure.

to go further

Read : Forget diets! They make you fat. Secrets to lasting weight loss (Éditions Marabout) Researcher in neuroscience of eating behavior, Sophie Deram explains in this book that diets not only promote weight gain but are also detrimental to bodily and mental balance. It offers tools to reconcile with your body and transform your relationship with food by eating better (and not less).

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Psychology & Diet

Green leafy vegetables and tea protect against cognitive decline

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Presse Santé

Flavonols are a class of antioxidant compounds found in tea, red wine, broccoli, beans, tomatoes, and leeks that have anti-inflammatory properties.
The data, mostly from animal studies, suggest that higher intakes of flavonols may protect against Alzheimer’s disease and dementia.

A recent longitudinal study found that higher dietary intake of flavonols was associated with a slowing of age-related decline in general and specific areas of cognitive function.
A recent study published in Neurology shows that a higher intake of flavonols, a category of flavonoids found in fruits, vegetables, tea, and wine, was associated with slower cognitive decline in older adults. The study adds to limited but growing data showing an association between dietary flavonol intake and brain health.

A healthy diet containing a variety of fruits and vegetables is essential for good health, especially brain health. In general, it is known that the vitamins and minerals present in these foods are important. But we now understand that it is the entire composition of the food, including bioactives like flavonols, that makes these foods beneficial.

Flavonoids and brain health

Flavonoids are a class of compounds produced by plants that possess antioxidant and anti-inflammatory properties. Flavonoids are found in commonly eaten fruits and vegetables, including berries, cherries, leafy greens, tomatoes, onions, apples, citrus fruits, and beans. Beverages such as tea and red wine are also important sources of dietary flavonoids.

Previous studies have shown that higher dietary intake of flavonoids is associated with slower cognitive decline that normally occurs with aging and also due to Alzheimer’s disease. These effects of flavonoids have been attributed to their ability to reduce oxidative stress, decrease inflammation in the brain, and increase brain plasticity.

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There are six main subclasses of flavonoids, namely flavonols, flavan-3-ols, flavanones, flavones, isoflavones, and anthocyanins. Additionally, several compounds make up each subclass of flavonoids. For example, flavonols include compounds such as quercetin, kaempferol, isorhamnetin, and myricetin. Although animal studies suggest a beneficial impact of certain flavonols and their individual components on cognition, similar data from human studies is limited.

Does the intake of flavonols affect cognitive function?

The present study includes data from 961 participants who reside in Chicago retirement communities and public housing for the elderly and are enrolled in the Rush Memory and Aging Project. The Rush Memory and Aging Project is a longitudinal study whose objective is to identify the factors associated with the deterioration of cognitive and motor functions caused by aging and Alzheimer’s disease. Participants were between the ages of 58 and 100 and had not been diagnosed with dementia at the time of enrollment. The researchers annually assessed the participants’ cognitive function and risk factors associated with cognitive decline.

To assess cognitive function, a trained technician administered a battery of 19 tests spanning five different cognitive domains. These five areas were:

episodic memory: a form of long-term memory that encompasses memories of events and experiences
semantic memory: a form of long-term memory that encompasses factual and conceptual knowledge
working memory: a form of short-term memory that temporarily stores and manipulates information
perceptual speed: the ability to quickly process visual information
Visuospatial Ability: Ability to perceive spatial relationships and manipulate images mentally.

Based on overall performance on the 19 cognitive tests, the researchers quantified each participant’s overall cognitive function.

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To assess dietary intake of flavonols and individual flavonol components, the researchers used a standardized questionnaire to estimate the frequency of consumption of flavonol-containing foods in the past year. The researchers then examined the association between dietary flavonol intake and cognitive function after adjusting for factors associated with cognitive decline, including age, gender, education level, smoking status, physical activity level, and participation in activities that enhance cognition. The analyzes suggested that a higher intake of flavonols was associated with a slower decline in general cognitive function.

In this study population, people who ate the most flavonols (an average of 7 servings of dark green leafy vegetables per week) compared to people who ate the least had a 32% decrease in their rate of deterioration cognitive.

2 Antioxidants Linked to Slower Decrease

Furthermore, higher consumption of flavonols (kaempferol and quercetin), but not isorhamnetin or myricetin, was associated with a slower decline in general cognitive function. Looking at changes in specific cognitive domains, the researchers found that higher flavonol intake was associated with slower declines in episodic memory, semantic memory, perceptual speed, and working memory, but not visuospatial ability.

Among individual flavonol components, higher kaempferol intake was associated with a slower rate of decline in all five cognitive domains. By contrast, myricetin was not associated with a change in cognitive abilities, but was suggestive for working memory. Quercetin consumption was associated with a more gradual decline in episodic and semantic memory, whereas isorhamnetin consumption was correlated with a more gradual decline in episodic and suggestive memory for visuospatial memory.

Leafy vegetables are the richest source of kaempferol. Tea, onions, leeks, broccoli, beans, tomatoes, and berries are some of the other main sources of other flavanols.

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In addition to having beneficial effects on brain health, another recent study reported an association between increased intake of flavonoids, including flavonols, and a marker of subclinical atherosclerosis. This further highlights the potential protective effects of flavonoids on not only brain health but also cardiovascular health.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

Eat eggs to lose weight, this is how

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Presse Santé

As part of a balanced diet, eggs can have many health benefits. A growing body of research suggests that eating eggs may also promote weight loss. Eggs are high in protein, low in calories, and can boost metabolism. In this article, we describe how to use eggs to aid weight loss, including when to eat them and how to prepare them.

Why are eggs good for weight loss?

Eggs can promote weight loss for three reasons:

1. Eggs are nutritious and low in calories.

Eggs are low in calories and high in protein.
One large hard-boiled egg contains 78 calories and several important nutrients, including:

lutein and zeaxanthin, which are antioxidants that promote good eyesight.
vitamin D, which promotes bone health and immune function
choline, which stimulates metabolism and contributes to fetal brain development.
The easiest way to lose weight is to reduce your calorie intake, and adding eggs to your diet can help with this.

For example, a lunch or dinner of two hard-boiled eggs and a cup of mixed vegetables is only 274 calories. However, cooking eggs with oil or butter significantly increases their caloric and fat content. A tablespoon of olive oil, for example, contains 119 calories.

2. Eggs are rich in protein

Protein helps with weight loss because it is extremely filling. Eggs are a good source of protein, with a large egg providing around 6 grams (g). The dietary reference intake for protein is 0.8 g per kilogram of body weight.

That means :

the average sedentary man needs 56 g of protein per day.
an average sedentary woman needs 46 g of protein per day.
Therefore, two large eggs provide more than 25% of the daily protein needs of the average sedentary woman and more than 20% of the needs of the average sedentary man.
Some research indicates that eating a high-protein breakfast increases a person’s satiety, or feelings of fullness. The results also suggest that a high-protein breakfast reduces calorie intake for the rest of the day. A 2012 study, published in the British Journal of Nutrition, suggests that dietary protein helps treat obesity and metabolic syndrome, in part because it makes you feel fuller.

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3. Eggs can speed up metabolism

A high-protein diet can improve metabolism through a process called the thermic effect of food. This happens because the body has to use extra calories to digest and process the nutrients in food. Carbohydrates and fats also stimulate metabolism, but to a lesser extent than protein.

According to the results of a 2014 study:

Protein increases a person’s metabolic rate by 15-30%.
Carbohydrates increase metabolic rate by 5 to 10 percent.
Fat only increases metabolic rate by 3%.
Therefore, eating eggs and other protein-rich foods can help people burn more calories than eating carbohydrates or fat.

when to eat eggs

Research suggests that someone who eats an egg-based breakfast may consume less food throughout the day. Eggs can be especially helpful for weight loss if a person eats them for breakfast. In 2005, researchers compared the effects of eating an egg-based breakfast and a baked breakfast in overweight female participants. Both breakfasts had the same number of calories, but the participants who ate eggs ate significantly less food the rest of the day. In a 2013 study, adult men who ate eggs for breakfast needed smaller breakfasts and seemed to feel fuller than those who ate high-carb breakfasts.

However, it is still important to monitor your calorie intake. A 2008 study indicated that an egg-based breakfast promoted weight loss in overweight or obese participants, but only as part of a calorie-controlled diet.

How to eat eggs to lose weight

The key is to incorporate them into a healthy diet. It seems that eating eggs for breakfast is the best approach, as it can reduce the number of calories a person consumes for the rest of the day.

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Eggs are nutritious and easy to prepare. People often like:

I weighed
in omelette
scrambled
poached
Serve them with vegetables for breakfast for a filling, fiber-rich meal, or add hard-boiled eggs to a salad for lunch. For a hearty dinner, top a salad of quinoa and sautéed vegetables with a poached egg.

How many eggs should a person eat?

Incorporating a moderate amount of eggs into a balanced diet may have health benefits. Recent research suggests that eating one egg a day may reduce the risk of heart disease and stroke. The researchers tracked the effects in nearly half a million adults living in China over a 9-year period.

However, it is important to note that the people in this study were not following the standard American diet. The authors of a 2018 study reported that eating at least 12 eggs a week for 3 months did not increase cardiovascular risk factors in participants with diabetes or prediabetes.

It is important to note that these participants followed a diet designed to lose weight. These results suggest that consuming a moderate amount of eggs can be beneficial for health, as long as the person incorporates them into a balanced diet. However, since egg yolks are high in cholesterol, people at risk for heart disease may want to limit themselves to one or two egg whites a day. You should also avoid adding animal fats, such as butter or bacon grease, to your egg meals.

Summary

Eggs are a low-calorie food rich in protein and other nutrients. Eating eggs can promote weight loss, especially if the person incorporates them into a low-calorie diet. Research suggests that eggs stimulate metabolic activity and increase feelings of satiety. Eating an egg-based breakfast can keep a person from consuming extra calories throughout the day. To promote weight loss, avoid preparing eggs by adding too much fat, butter or oils, for example.

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If a person is at risk of cardiovascular disease, they should eat only egg whites and carefully monitor their cholesterol intake.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Psychology & Diet

7 difficult foods to digest: to avoid at night!

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Presse Santé

Almost everyone has experienced the discomfort of indigestion at one time or another. If the causes are many, the consumption of foods that are difficult to digest is usually a determining factor. In this article, we are going to look at some difficult-to-digest foods that it is advisable to avoid, especially at night. Stay tuned !

Raw vegetables:

Raw vegetables are difficult to digest because our body does not have the necessary enzymes for their breakdown. Enzymes are proteins that act as catalysts, speeding up chemical reactions in the body. The enzymes needed to digest raw vegetables are found in saliva and the pancreas.

Saliva begins the digestion process by breaking down starch into smaller molecules, while the pancreas produces enzymes that break down fats and proteins. When we eat raw vegetables, these enzymes are not present in sufficient quantity to properly digest the food. Cooked vegetables are easier to digest because the cooking process destroys some of the plant cell walls, allowing the enzymes to do their job more easily. Additionally, cooking kills bacteria that may be present on the surface of vegetables. These bacteria can cause food poisoning if they are not killed before eating. For these reasons, it is generally easier for our bodies to digest cooked vegetables than raw vegetables.

cruciferous:

Although it may not seem like it, cruciferous vegetables are actually quite tough and fibrous. They contain a type of insoluble fiber, cellulose. Cellulose is difficult for the human body to break down, so cruciferous vegetables can be hard to digest. Additionally, cruciferous vegetables contain a compound called raffinose.

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Raffinose is a complex sugar that cannot be completely broken down by the body. Therefore, it can ferment in the intestine, causing gas and bloating. For some people this can be quite uncomfortable. However, there are ways to make cruciferous vegetables more digestible. One way is to cook them, which breaks down the cellulose and makes them easier to chew. Another option is to eat smaller portions, since the body has a limited ability to break down insoluble fiber. By following these steps, you can enjoy the benefits of cruciferous vegetables without suffering digestive discomfort.

Tomatoes :

Anyone who has suffered from indigestion after eating a large slice of tomato pizza can attest to the fact that tomatoes can be hard to digest. There are many reasons for this. First of all, tomatoes contain a substance called lycopene, which is difficult for the body to break down.

Additionally, the skin and seeds of tomatoes are high in fiber, which can also lead to digestive problems. Finally, tomatoes are acidic and when they pass through the digestive system they can cause heartburn and indigestion. If you tend to have stomach problems, it is best to eat tomatoes in moderation. By removing the seeds and peeling them, you can still enjoy the nutritional benefits of tomatoes without the digestive upset.

Spicy food:

When you eat spicy foods, your body reacts in a similar way to heat stress. Blood vessels dilate in an effort to cool the body, and sweating may occur. Saliva production is also increased to help cool the mouth and throat. However, all that extra fluid can make it difficult for the digestive system to function.

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Additionally, spicy foods can irritate the lining of the intestine, leading to inflammation and discomfort. For some people, this can lead to heartburn, indigestion, or even diarrhea. If you feel a bit under the weather after enjoying a spicy dish, there’s a good reason for that.

Fruit juice :

Many people think that fruit juice is healthy and full of nutrients. However, they don’t always realize that fruit juices can be hard to digest. The reason is that fruits contain high levels of fructose, a type of sugar that is broken down by the liver. When the liver is overloaded with fructose, it can’t process it effectively. Some of the fructose can be converted to fat, which can then be deposited in the body. Furthermore, excessive consumption of fructose can also lead to intestinal problems such as bloating and diarrhea.

The alcohol :

Alcohol is a carbohydrate that the body cannot digest. When you drink alcohol, it is absorbed into your bloodstream and circulates throughout your body. The liver breaks down the alcohol and converts it into sugar, which the body can use as a source of energy. However, the liver can only process a small amount of alcohol at a time. If you drink too much alcohol, the excess sugar can build up in your blood and cause serious health problems. Also, alcohol irritates the lining of the stomach, which can make it difficult to digest food. Therefore, alcohol is hard on the liver and digestive system.

Animal proteins:

Animal protein tends to be high in fat, which can make it difficult to digest. Fat is a type of molecule that is not easily broken down by the digestive system. Therefore, they can remain in the stomach for a long time and cause indigestion. Furthermore, fats are also more difficult for the body to absorb. This means that when you eat high-fat animal protein, your body gets fewer nutrients than it needs. Difficulty digesting fats also explains why animal protein tends to be higher in calories than other types of food. When you eat animal protein that is high in fat, your body has to work harder to digest it, and as a result, you take in more calories than you would with a leaner protein source.

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* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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