Category Archives: Conscious Eating & Living

Engage your body! Be fit and feel good.

As a health psychologist working with people who are trying to change their relationship with food and their bodies, I don’t put a focus on weight.  That is problematic for a wide variety of reasons and it usually doesn’t help.  Instead, I ask people to pay attention to how their bodies feel as they do certain activities and eat various kinds of food.  Paying close attention to the effects of these things on the body then begins to shape our behavior naturally.  If it feels healthy, we do more of that.  If it feels unhealthy, we do less.  Makes sense.  Yes?

In particular, getting in touch with the body’s need to move and stretch and breath encourages us to engage it more often.  It feels good.   And we can be fit and feel good, even at a weight that you might think is too high for you.  And when we exercise we boost our metabolism and are more likely to maintain our weight.  Read more about research in this are conducted by Dr. Thomas at the University of Missouri–very enlightening and worth a read.  http://mizzoumag.missouri.edu/2012-Summer/features/survival-of-the-unfit/index.php

The down low is that, once again, we are hearing good evidence about why we need to get more physically active.  We were designed to be more active than we are today.  We, as a culture, have sat down and we forgot to get up.  Continue reading

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A Mindful Nation: a message from Washington I can believe in.

A few years ago Jon Kabat-Zinn and others within the mindfulness community were given time to spend with some members of Congress.  The message seemed to take with Representative Tim Ryan and he now has a book out, A Mindful Nation, describing his belief in the power of “meditative mindfulness” to effect change in people’s lives on all levels.   If it works, he says, “why wouldn’t we have it as part of our health care program?”  Good question.  There is a huge body of scientific research that demonstrates the positive effects of mindfulness in people experiencing a wide variety of mental and physical health problems.    If we really want health care reform and to lower health care costs, we need to start personally taking care of our health.   But wouldn’t it be nice to walk out of your doctor’s office with a prescription of “mindfulness  practice” and actually be supported financially to take a program that works without drugs.   Read more about Rep. Ryan in the recent Washington Post article.  

Please note:  This message is not intended to suggest that you should not follow your doctor’s orders if you need to be on prescription drugs.  It is suggesting that sometimes there is a better way.

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Sustainable Eating: Better for your Health, your Environment, and your World

I’ve mentioned the benefits of local eating in previous posts, such as by gardening and by frequenting the Farmer’s Market. Now I want to explain how seasonal eating relates to this idea, and why we should consider the sustainable alternative to the industrial food industry.

Eating sustainably includes eating locally because it’s a great way to support individual communities.  It connects communities to the source of their food, provides local farmers with financial support, and eliminates the need to truck in food from all over the country, or even from all over the world! This is where seasonal eating comes into play. Continue reading

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The “Eater’s Agreement” by Marc David

If you’ve needed an affirmation about eating, here it is.  The Eater’s Agreement (from the book, Nourshing Wisdom) goes like this:

“I recognize that at its deepest level, eating is an affirmative of life.  Each time I eat I agree somewhere to continue life on earth.  I acknowledge that this choice to eat is a fundamental act of love and nourishment, a true celebration of my existence as a human being.”

Try saying  that at McDonald’s and keeping a straight face.  Ha!

Seriously, though, I am inspired by the wisdom of this quote and think that it is important to remember that feeding ourselves is an act of love and commitment to ourselves as human beings.  While we might not always be as loving as we’d like to be, it’s always helpful to remember that what we eat is who we are at a very fundamental level.  What are you choosing to be today?

I recommend both of Marc David’s books, Nourishing Wisdom and The Slow Down Diet.

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What kind of chocolate will be in your Easter basket?

I know it is really hard to be a conscious consumer all of the time, but I think it’s important not to put our heads in the sand.  My mother sells fair trade chocolate (and other goodies) at her store called the Global Market at the Community United Methodist Church.  She sent me this link to an article that explores the unfortunate circumstances that exist with regard to the conditions people (often young children) work under in the cocoa fields.  For more info, read the entire article here. http://eatocracy.cnn.com/2012/04/04/slavery-free-chocolate/

The take home message from me is to at least think about how the products you consume are produced and, when possible, support those that are produced locally or engage in fair trade practices.  These products will not be relying on the slave labor of people around the world.  Interviewed in the article Kristen Hard, the owner of Cacao Atlanta who deals directly with growers from Brazil and Venezuela, says it best.  ”Whatever you’re purchasing is funding something; it’s a choice that you’re making every day,” she says. “Buying fair trade can benefit the environment and the social status of the farmers. Or, you can do the opposite and promote child labor.” And, try applying this philosophy to other things that you buy as well.

With regard to chocolate, look for the label “Fair Trade” or “Rainforest Alliance.”  This will guarantee you aren’t buying chocolate produced by the unfair treatment of others.

When you savor your chocolate today, wouldn’t it be nice to know that you’re helping to make the world a better place?

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Food Sense Conference – March 16 – 18, Columbia, MO

 Mark your calendars for this coming weekend, March 16-18! The MU Life Sciences department is putting on its annual conference on health and eating. They have gathered experts in nutrition, psychology, taste science, cultural studies, marketing analysis, journalism and chefs to speak about how we can make healthy choices about what we eat for our life. This event is free and open to the public, so feel free to register here (link: http://lssp.missouri.edu/foodsense/register) and come hear from and discuss these issues with local chefs and nationally-renowned experts. 

Here are some of the highlights of the conference that you won’t want to miss! 

From Mindless Eating to Mindlessly Eating Better- Brian Wansink

Friday 7 p.m. – 8:15 p.m. Jesse Auditorium in Jesse Hall

Wansink is the Director of the Cornell Food and Brand Lab and has authored best-selling books on mindless eating and nutrition. In his keynote talk Friday night, Wansink will synthesize his 20 years of research findings for us, arguing that the key to banishing mindlessly overeating is not mindful eating, but setting up food in your surroundings so that you mindlessly eat less.  Continue reading

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Consider the Garden

All this warm weather has got me counting down the days until the local farmers’ market moves back to their summer location (which is 1/4 mile from my home). Farmers’ markets have so many great benefits: it keeps produce local, supports the farmers, gets us shoppers eating seasonal, fresh, pesticide-free food and challenges us to creativity in the kitchen as we have the opprotunity to try different ways to cook all kinds of veggies.

It’s worth the research to see if your town (or a neighboring one) has a farmers’ market. These markets can be such a blessing to our diets as well as the local economy. This year, if you have the time and are looking for some ways to cut down on the food budget, why not start your own little vegetable garden in your front or backyard in addition to shopping locally?  Continue reading

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23 and 1/2 hours: What is the single best thing we can do for our health?

So, to add to my last post about needing to stop sitting, please watch the following 10 minute video.  My favorite line in the video is “Exercise is a medicine.”   In this well-produced segment, exercise is supported as the most important thing you can do for your health and it doesn’t require a lot of time each day.   Watch it and then go out for a short walk.  That’s where I’m headed now.   http://www.youtube.com/watch?v=aUaInS6HIGo

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Do Not Rinse Your Turkey!!!

And other Thanksgiving food rules for every day

By Michelle Forman, Senior Media Specialist, APHL. First published on the APHL Public Health LabLog. Reposted with permission. Nov. 22, 2011

Thanksgiving is a time to celebrate family and friends, enjoy the fall harvest, and to stuff our faces full of delicious food. No matter your specific traditions, I’m certain the stuffing-of-faces is common across all Thanksgiving tables.

I must confess, I’ve never prepared a full Thanksgiving meal although I have contributed dishes. When I cook any time of year, not just for Thanksgiving, I have two goals: 1) Make delicious food and 2) Not make people sick. Both require following some simple rules – for #1, a recipe. For #2, a set of rules that I’ve learned from the Food Safety Team at APHL. Rules that effectively put bacteria on a stake in your front yard as a warning to all other bacteria saying “You are not welcome here! You will be cooked properly!” Not following these rules means inviting Auntie Campylobacter and Cousin Salmonella to your table. Unless you would like to spend the best shopping weekend of the year doubled over with a fever, diarrhea, and abdominal cramps, pay attention. And, truth be told, these rules don’t just apply to Thanksgiving.

Roughly half of all meat in the U.S. is contaminated with some sort of bacteria. While that is pretty gross, you can follow these rules to avoid the grossness:

1. DO. NOT. RINSE. Did you hear me? Don’t listen to your grandmother and her grandmother and all the grandmothers who tell you to rinse your poultry. DO NOT RINSE YOUR POULTRY. I’ve got science on my side on this one, Grandma! Rinsing your poultry – any bird, not just turkey – can actually cause bacteria to aerosolize (how’s that for an image?) and spread around your kitchen up to three feet! Three feet! That’s really far! Within three feet of my sink, I have my spice rack, cooking utensils, coffee pot and my baby’s bottles sitting on a drying rack. What is within three feet of your sink? Yeah… gross, huh? Plus, it is completely unnecessary. Rinsing poultry does nothing to get rid of most bacteria – the bacteria that it does eliminate are now splashing around your kitchen. What does eliminate bacteria? Proper cooking (we’ll get to that). We aren’t the only ones who will tell you this. Our friend, USDA, agrees. And, from a cook’s perspective, you really want a dry skin on your poultry so it can get nice and crispy. Continue reading

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The move to charge an extra tax on unhealthy food!

On ABC News this week Olivia Katrandjian reported that “Denmark has introduced what’s believed to be the world’s first fat food tax, applying a surcharge to foods with more than 2.3 percent saturated fats, in an effort to combat obesity and heart disease.”

Apparently that sent shock waves through the Danish culture and the Danes emptied grocery store shelves of their favorite goodies.  Foods that will be taxed include butter, milk, cheese, pizza, oils and meat.

This is taking place in a country that only has 10 percent of their population that is considered obese, while our country has approximately one-third (33.8 percent) of adults and 17 percent of children considered obese.  Denmark has had policies in place since 2004 that might have contributed to the relative health of their country by making it illegal for food to have more than 2 percent trans fat; taxing ice cream, chocolate and sweets by 25 percent; and increasing taxes on soft drinks, tobacco and alcohol products beyond the minimum levels established by the EU.   

Officials in Denmark indicated that these tax increases “should be complemented by measures to make nutritious food more affordable.”  However, it wasn’t clear what those measures would be.

After searching “fat tax” on Google, I found an intriguing article from the Southern California Law Review which talks about proposals being made in this country. http://heinonline.org/HOL/Page?handle=hein.journals/scal78&div=51&g_sent=1&collection=journals  One proposal is to use the taxes as a way to fund public health initiatives that teach people not to eat what they were taxed on.  I guess this is one way to get money for health education programs, but it would seem like we might put money into health without such a tax.

In talking about this tax, unfortunately being called the “fat tax,” with my mindful eating class, a very good point was made.  By taxing these kinds of foods, the responsibility and burden is being placed on the consumer of the food instead of the food companies themselves.  It has always been my belief that the food companies should be made responsible for selling disease-producing foods that are high in sugar, fat, and salt.  Selling food that kills people is no worse than selling tobacco that kills you. I’ve often joked with my friends that I will be running for president and my sole platform will be taxing food companies to pay for the health care bill.  It is no secret that they spend millions of dollars figuring out how to hook you on their food and the food that “hooks you” has led to shockingly increased rates of cardiovascular disease and cancer.

Of course, another way you can fight the food corporations and keep them from killing you is to stop buying their food.  Vote with your dollars.  That’s one way to effect change.

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