Month: April 2020

How many times have you heard advice about avoiding processed foods? If you want to lose weight or just eat a healthy diet, that does make sense for the most part. However, there are important differences among processed foods that are rarely discussed.

Some processed foods are actually good for you and others may be more fattening than you think. Find out how to make smart choices before you toss another packaged food item into your grocery cart.

Understanding Processed Food:

1. Recognise processed food. Any food that undergoes changes during preparation is considered processed. That can include steps like freezing or cooking that have relatively minor impact or drastic changes that add large amounts of sugar and salt and create empty calories.
2. Avoid ultra-processed food. When nutritionists talk about avoiding processed food, they’re mostly talking about ultra-processed foods. These items contain more lab products than natural ingredients, and about 70% of the packaged food in most supermarkets fall into this category.
3. Watch your weight. Over-processed foods may be a major factor in rising rates of overweight and obesity. A study by the National Institutes of Health found that participants who ate these foods gained more weight than those who ate natural foods even when they consumed the same number of calories.
4. Compare brands. One apple is about the same as another when it comes to nutrients. However, packaged foods vary widely. For example, some breakfast cereals may be mostly white sugar and white flour while others are unsweetened whole grains.
5. Read labels. How can you tell the difference? Check the labels on the back for the list of ingredients and nutritional information, including added sugar and salt. The front of the package is mostly advertising and may be misleading.

Choosing Healthy Processed Food:

1. Buy beans. Canned beans are a fast alternative to dried. Just rinse off the salty liquid and toss them in salads or soups.
2. Go fish. Increase your fish intake with fresh tuna and salmon instead of tinned. Enjoy them in sandwiches and casseroles.
3. Eat yogurt. Avoid excess sugar by buying plain yogurt. Add your own flavour with fresh fruit, cinnamon, or even a little coffee. You can also lighten up some recipes by substituting yogurt for ingredients like sour cream.
4. Add nuts. Some nut butters can be just as wholesome as the ones you make at home. Check the labels to avoid added sugar and unhealthy fats.
5. Flip burgers. On the other hand, whole soy foods have more flavour and nutrients than the textured vegetable protein in commercial veggie burgers. Browse online for easy recipes using ingredients like beans and lentils.
6. Sow your oats. If you think the breakfast cereals at your local organic market cost too much, pick up a container of plain oats. They’re extremely versatile. Use them for baked goods as well as binding burgers and thickening soups and stews.
7. Switch breads. Studies show that most breads are ultra-processed with high levels of saturated fat, sugar, and sodium. If you don’t have time to bake your own, look for products made from sprouted whole grains, sourdough, or 100% whole wheat.
   8 Frozen and canned vegetables and fruits can be nutritious but you must be aware that anything in a tin will leach into the food. I would always recommend fresh fruit.

Healthy eating can be affordable and convenient. Avoid ultra-processed foods but take advantage of packaged items that can help you to prepare nutritious meals and snacks for you and your family.

Millions of people read diet books and watch weight loss competitions on TV. It might come as a surprise to learn that under-eating can also be harmful to your health because the subject receives much less attention.

Sensible dieting or intermittent fasting can be safe for most adults. However, consuming insufficient calories on a regular basis often leads to chronic fatigue and other serious issues.

Are you eating enough?

Find out more about how under eating affects your body and how you can overcome it.

Understanding Under eating:

1. Recognise the symptoms. Some signs of under-eating are easy to spot. You’ll probably feel tired and your skin may look dull. You may also experience hair loss and constipation.
2. Protect your body. There are other symptoms that are less visible. When your body is starved for fuel, it starts to break down muscle and organ tissue. Your immune system becomes weaker, so you’re more likely to become ill. You may also develop osteoporosis and anaemia.
3. Diet safely. Eating too little and exercising too much can backfire when you’re trying to lose weight because your metabolism will slow down. The National Institute of Health recommends a minimum of 1,200 calories a day for women and 1,500 for men to prevent malnutrition.
4. Deal with stress. Maybe you’ve lost your appetite because of disturbing events like losing your job or going through a divorce. Build your strength back up by talking with supportive friends and family and developing new interests.
5. See your doctor. Weight loss can also be a sign of medical conditions including depression and eating disorders. Your doctor can help rule out other causes and adjust your medications if needed.
6. Ask a dietician. At Vibrant we are nutrition experts who can help you to create an individual program that works for you.

Overcoming Under eating:

1. Love your body. Are you eating less because you want to look like the celebrities you see online? Learn to accept your body and play up your strong points like a long neck or strong shoulders.
2. Eat smaller, but more, meals. If eating more is a struggle for you, try preparing more meals each day. Break a bigger breakfast and lunch down into four separate servings.
3. Snack more. Eat between meals too. Make it convenient by bringing along your own supplies like smoothies, yogurt, and nuts.
4. Focus on whole foods. The quality of your food matters as much as the amount. Avoid filling up on junk food with excess sugar and salt that cause inflammation and other troubles. Stick to healthy fare like vegetables, whole grains, and fish.
5. Increase protein. Foods rich in plant protein are especially helpful for providing energy and strengthening your muscles and bones. Include some protein in each meal and snack so you’ll be able to digest it more effectively.
6. Choose healthy fats. Consuming more fat is a simple way to take in more calories from the same amount of food. Add a little more olive oil to hummus and roasted potatoes. Switch to non dairy products. Start the day with a serving of salmon or other fatty fish.
7. Take supplements. Under eating often creates nutritional deficiencies, so you may need supplements at least temporarily. Again at Vibrant feeling ltd we can help you with this as we only provide non synthetic supplements that the body recognises as food so absorption and assimilation in the body is far greater.

Maintaining a healthy weight lowers your risk for health complications and increases your chances for living a long and active life. Its important to how to develop a diet that keeps you energetic and well-nourished without gaining or losing too many pounds.