BINGE EATING

 

Binge eating is when a person eats a much larger amount of food in a shorter period of time than he or she normally would. During binge eating, the person also feels a loss of control. Binge eating is a common problem that everyone has faced before, however; for some, binge eating occurs every time we sit down at the table, overeating is regular and uncontrollable. Food is used to cope with stress and other negative emotions, even though afterwards you feel even worse

 

A binge eater often:

• Eats 5,000 - 15,000 calories in one sitting
• Often snacks, in addition to eating three meals a day
• Overeats throughout the day

Binge eating may occur on its own or with another eating disorder, such as bulimia. People with bulimia typically eat large amounts of high-calorie foods, usually in secret. After this binge eating they often force themselves to vomit or take laxatives.

 

Causes

The cause of binge eating is unknown. However, binge eating often begins during or after strict dieting

Effects of binge eating disorder

Binge eating leads to a wide variety of physical, emotional, and social problems. People with binge eating disorder report more health issues, stress, insomnia, and suicidal thoughts than people without an eating disorder. Depression, anxiety, and substance abuse are common side effects as well. But the most prominent effect of binge eating disorder is weight gain.

Obesity and binge eating

Over time, compulsive overeating usually leads to obesity. Obesity, in turn, causes numerous medical complications, including:

Type 2 diabetes Gallbladder disease High cholesterol High blood pressure Heart disease

Certain types of cancer Osteoarthritis Joint and muscle pain Gastrointestinal problems Sleep apnea

Strategies for overcoming binge eating

• Manage stress. One of the most important aspects of controlling binge eating is to find alternate ways to handle stress and other overwhelming feelings without using food. These may include exercising, meditating, using sensory relaxation strategies, and practicing simple breathing exercises.
• Eat 3 meals a day plus healthy snacks. Eating breakfast jump starts your metabolism in the morning. Follow breakfast with a balanced lunch and dinner, and healthy snacks in between. Stick to scheduled mealtimes, as skipping meals often leads to binge eating later in the day.
• Avoid temptation. You’re much more likely to overeat if you have junk food, desserts, and unhealthy snacks in the house. Remove the temptation by clearing your fridge and cupboards of your favorite binge foods.
• Stop dieting. The deprivation and hunger of strict dieting can trigger food cravings and the urge to overeat. Instead of dieting, focus on eating in moderation. Find nutritious foods that you enjoy and eat only until you feel content, not uncomfortably stuffed. Avoid banning certain foods as this can make you crave them even more.
• Exercise. Not only will exercise help you lose weight in a healthy way, but it also lifts depression, improves overall health, and reduces stress. The natural mood-boosting effects of exercise can help put a stop to emotional eating.
• Fight boredom. Instead of snacking when you're bored, distract yourself. Take a walk, call a friend, read, or take up a hobby such as painting or gardening.
• Get enough sleep. If you're tired, you may want to keep eating in order to boost your energy. Take a nap or go to bed earlier instead.
• Listen to your body. Learn to distinguish between physical and emotional hunger. If you ate recently and don't have a rumbling stomach, you're probably not really hungry. Give the craving time to pass.
• Keep a food diary. Write down what you eat, when, how much, and how you're feeling when you eat. You may see patterns emerge that reveal the connection between your moods and binge eating.
• Get support. You're more likely to succumb to binge eating triggers if you lack a solid support network. Talking helps, even if it’s not with a professional. Lean on family and friends, join a support group, and if possible consult a therapist

FOOD SAFETY

Food safety refers to conditions and practices that preserve the quality of food to prevent contamination and foodborne illnesses

Food safety starts with food shopping, whether you prefer a farmer’s market, a grocery store or a market place, taking simple precautions can prevent food borne illness

"Control Points" at which consumers in the home can help keep food safe includes

PURCHASING, STORING, PRE-PREPARATION, COOKING, SERVING and HANDLING LEFTOVERS

Failure to take appropriate action at these critical points could result in food borne illness..

 

CRITICAL POINT 1: PURCHASING
·   Purchase meat and poultry products last and keep packages of raw meat and poultry separate from other foods, particularly foods that will be eaten without further cooking. Consider using plastic bags to enclose individual packages of raw meat and poultry

·   Canned goods should be free of dents, cracks or bulging lids

·   Take food straight home to the refrigerator. I f travel time will exceed one hour, pack perishable foods in a cooler with ice and keep groceries and cooler in the passenger area of the car during warm weather

 

CRITICAL POINT 2: HOME STORAGE
·   Verify the temperature of your refrigerator and freezer with an appliance thermometer -- refrigerators should run at 40 degrees F or below; freezers at 0 degrees F

·   At home, refrigerate or freeze meat and poultry immediately

·   To prevent raw juices from dripping on other foods in the refrigerator, use plastic bags or place meat and poultry on a plate

·   Wash hands with soap and water for 20 seconds before and after handling any raw meat, poultry or seafood products

·   Store canned goods in a cool, clean dry place. Avoid extreme heat or cold, which can be harmful to canned goods

·   Never store any foods directly under a sink and always keep foods off the floor and separate from cleaning supplies

 

CRITICAL POINT 3: PRE-PREPARATION

·   Wash hands (gloved or not) with soap and water for 20 seconds: before beginning preparation; after handling raw meat, poultry, seafood or eggs; after touching animals; after using the bathroom; after changing diapers; or after blowing the nose

·   Don't let juices from raw meat, poultry or seafood come in contact with cooked foods or foods that will be eaten raw, such as fruits or salad ingredients

·   Wash hands, counters, equipment, utensils and cutting boards with soap and hot water immediately after use. Counters, equipment, utensils and cutting boards can be sanitized with a chlorine solution -- follow the instructions on sanitizing products

·   Thaw in the refrigerator, NEVER ON THE COUNTER. It is also safe to thaw in cold water in an airtight plastic wrapper or bag, changing the water every 30 minutes until thawed. Or, thaw in the microwave and cook the product immediately

·   Marinate foods in the refrigerator, NEVER ON THE COUNTER.

 

CRITICAL POINT 4: COOKING

·   Always cook thoroughly. If harmful bacteria are present, only thorough cooking will destroy them

·   Use a meat thermometer to determine if your meat or poultry or casserole has reached a safe internal temperature. Check the product in several spots to assure that a safe temperature has been reached

·   Avoid interrupted cooking. Never refrigerate partially cooked products to later finish cooking on the grill or in the oven. Meat and poultry products must be cooked thoroughly the first time and then they may be refrigerated and safely reheated later

·   When microwaving foods, carefully follow manufacturers' instructions. Use microwave-safe containers, cover, rotate and allow for the standing time, which contributes to thorough cooking

 

CRITICAL POINT 5: SERVING

·   Wash hands with soap and water before serving or eating food

·   Serve cooked products on clean plates with clean utensils and clean hands. Never put cooked foods on a dish that has held raw products unless the dish is washed with soap and hot water

·   Hold hot foods above 140 degrees F and cold foods below 40 degrees F

·   Never leave foods, raw or cooked, at room temperature longer than 2 hours. On a hot day with temperatures at 90 degrees F or warmer, this decreases to 1 hour

 

CRITICAL POINT 6: HANDLING LEFTOVERS

·   Wash hands before and after handling leftovers. Use clean utensils and surfaces

·   Divide leftovers into small units and store in shallow containers for quick cooling. Refrigerate within 2 hours of cooking. Discard anything left out too long

·   Never taste a food to determine if it is safe

·   When reheating leftovers, reheat thoroughly to a temperature of 165 degrees F or until hot and steamy. Bring soups, sauces and gravies to a rolling boil

WATERMELON 'A gift to the kidneys'

 

 

Watermelon is a very refreshing fruit, it is also one of the healthiest! In past years, researchers have found that this sweet fruit actually contains a significant amount of nutrients and can be beneficial to every age group

The latest watermelon health facts show there is a lot to boast about.  Watermelon gets its red color from lycopene. It’s actually the lycopene leader among fresh fruits and vegetables, including tomatoes. Lycopene may act as an antioxidant that helps prevent damage to cells in your body. In a 2 cup serving of watermelon, there is 15-20 mg of lycopene.

Watermelon is also an excellent source of vitamins needed for optimal health. Vitamin A, vitamin B6, and vitamin C are three of the major ones found in this fantastic fruit! Watermelon is fat and cholesterol free and is low in sodium and higher in potassium which helps promote a healthy blood pressure. Watermelon contains citrulline and arginine that help maintain blood flow, arteries and heart health.

Water melon is indicated for disorders involving the kidneys and urinary tract (kidney failure, lithiasis , infection), diabetics tolerate watermelon well because of its low sugar content.

Not only is watermelon full of beneficial nutrients, but it is one of the most hydrating fruits you can eat! With just one cup of watermelon being about 92% water, you can easily replenish body fluids and quench your thirst! In fact, one slice of watermelon supplies the equivalent of a glass of water.

Below are some ways to add watermelon into your diet each day:

• Watermelon juice. Make your own at home. Place chunks of watermelon in a blender or food processor and blend until it is smooth. Then press through a fine sieve to remove seeds and pulp. It is that simple!
• Fruit smoothies. Add watermelon, berries, or your favorite mix-ins for a refreshing smoothie. Smoothies can be both hydrating and nutritious for active kids
• Fresh. This is usually how watermelon is eaten. It is not recommended as dessert, since it is somewhat indigestible because of its large water content.

CAFFEINE

 

Caffeine is consumed all over the world, mainly in the form of drinks. It is found in coffee, tea, cola drinks,  energy drinks, chocolate bars and chocolate drinks. Caffeine can also be found in some over-the-counter medicines

Caffeine is a chemical found naturally in the leaves, seeds or fruits of some plants

Caffeine is a stimulant that works on the brain and the nervous system giving people a ‘caffeine buzz’. Caffeine effects people differently and will depend on how often and how much you have. In healthy adults, a small amount of caffeine may have positive effects, can make you feel more alert and full of energy. In large amounts it can make you feel nervous, restless and make it harder to sleep well

If you have moderate to high levels of caffeine you can build up a tolerance. This means you will need more caffeine to give you the same effects. Also, if you have a lot of caffeine you may feel withdrawal symptoms such as headaches, tiredness, anxiety and irritability if you stop having caffeine

Researchers are also looking at the potential adverse effects of caffeine on:

• Heart health
• Bone health
• Behaviour
• Cancer risk
• Fertility

Here is the definition of what is considered low, moderate, high, and heavy amounts of caffeine intake:

·         a low to moderate intake is 130 mg-300 mg per day

 

·         a moderate is 200 mg-300 mg per day

·         high doses are above 400 mg per day

·         heavy caffeine consumption is more than 6,000 mg/day

 

Average caffeine content of some food and drinks:

 

• Instant coffee (one teaspoon) 60-80 mg
• Percolated or drip coffee 60-120mg
• Tea 10-50mg
• Chocolate bar 20-60mg per 30g bar
• Energy or sports drinks 80mg/250ml can
• Cola drinks 50mg/375ml can
•  

For coffee drinkers, the real issue we are concerned about is, Do you have trouble sleeping? If you do, maybe you need to cut down on your caffeine, Are you agitated? Does your blood pressure go up? after a cup of coffee, plan to cut back on caffeine intake. Do you have stress that might be related to being jumpy from caffeine? if you do have symptoms that could be related to caffeine, then maybe you need to be tapering down. As far as avoiding it altogether, that's not necessarily something we need to be doing if we can tolerate it. If we enjoy that cup of coffee there's no reason we shouldn't drink it

 

One mistake that people make is assuming that decaffeinated means that there is no caffeine in the food or beverage. Decaffeinating happens through a process. According to the site Coffeeresearch.org, decaffeinating coffee usually consists of soaking the beans in water to dissolve the caffeine, extracting the caffeine with a solvent or activated carbon, and then re-soaking the beans in the decaffeinated water to reabsorb the flavor compounds that were lost in the initial extract. A study published by the Journal of Analytical Toxicology found that nine out of 10 tested cups of decaf coffee from coffee from shops and restaurants contained 8.6 mg-13.9 mg of caffeine. It also found that decaffeinated espresso shots contained 3 mg-16 mg of caffeine per shot. Another study done by Consumer Reports tested 36 cups of small decaf coffees from six locations. They found that more than half had less than 5 mg of caffeine while the rest had a range from 20 mg-32 mg per cup. Depending on how much you consume in a day, you can end up consuming more caffeine from decaffeinated drinks than you would in one cup of coffee

There is no way to know for sure exactly how much caffeine you consume so it's a good idea to put a limit on the total amount caffeinated and decaffeinated products that you consume. You can also choose products with lower caffeine contents. Make sure that you check the serving size on the can, bottle, etc

Drink lots of water : When you wake up in the morning, drink 8 ounces of water instead of coffee.  It's thought to counteract your desire for other, less healthy beverages

 

       'WHAT YOU DIDN'T KNOW ABOUT APPLES'

 

Decrease risk of diabetes

The phytonutrients in apples can help you regulate your blood sugar. Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings

Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar

  

Cures both diarrhea and constipation

Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down

 

Control your weight

Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories

 

Prevent cataracts

Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants—like apples—are 10 to 15 per cent less likely to develop cataracts

 

 

Get a healthier heart

An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

Apples are also full of a fibre called pectin—a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits

Recent research has shown that intake of apples in their whole food form can significantly lower many of our blood fats. The fat-lowering effects of apple have traditionally been associated with its soluble fiber content, and in particular, with its fat-soluble fiber called pectin. The modest amount of pectin found in whole apples has now been shown to interact with other apple phytonutrients to give the kind of blood fat lowering effects that would typically be associated with much higher amounts of soluble fiber intake. It's not fiber alone that explains the cardiovascular benefits of apple, but the interaction of fiber with other phytonutrients in this wonderful fruit. If you want the full cardiovascular benefits of apples, it's the whole food form that you'll want to choose. Only this form can provide you with those unique fiber-plus-phytonutrient combinations.The whole food form of apples is also important if you want full satisfaction from eating them

Researchers have recently compared intake of whole apples to intake of applesauce and apple juice, only to discover that people report less hunger (and better satiety, or food satisfaction) after eating whole apples than after eating applesauce or drinking apple juice

Get whiter, healthier teeth

An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria

Protect against Parkinson’s

Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein

 

Reduce cholesterol

The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you

 

Prevent gallstones

Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels

 

Neutralize irritable bowel syndrome

Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet

 

Avert hemorrhoids

Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids

 

Detoxify your liver

We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best—and easiest—things you can eat to help detoxify your liver is fruits—like apples

 

Boost your immune system

Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you're stressed out