A Beautiful Ripple Effect

Food for Thought is a regular column on A Beautiful Ripple Effect! It is written by nutrition + inspiration guru extraordinaire Whitney Ahneman. The column is published every other Monday! Check out Whitney’s introduction video about the series in this post!

Demeanor Determines Consumption

Have you ever thought that your feelings have had an impact on your eating habits?  Food is meant to be the means to the end.  The physical source of energy used to drive our bodies.  That doesn’t mean that our emotions don’t impact us though!  Emotions and food can be so closely intertwined that it’s hard to understand exactly where one ends and the other begins.

Boredom?  Anxiety?  Sadness?  Happiness?  Almost any emotion can drive a person to eat.  Eating is a celebration of life, death, and quite literally everything in between.  I’m writing this because I want to have a perfectly open and honest discussion about emotions and food. There is always a lot to talk about when you bring emotionality into the picture, but I think it’s important for people to think about what’s going on in their lives and to recognize how the ups and downs of life are impacting consumption.  It’s interesting to take a good look at what’s going on because it can be quite the eye opener, even for the most innocent of culprits.

How we are feeling directly impacts what we decide to put into our mouths.  Like it or not, it is the reality that most of us face.  There is no right or wrong to this, no algorithm to figure it out and make the perfect choice every time.  The reality is that our emotions can and will impact our food choices, so recognizing this fact and controlling it as best we can is crucial to management.

I would love some feedback on this one because everyone is so different!  What emotions drive you to eat?  Or not eat?  What foods do you reach for?  Do you realize what you’re doing as you’re doing it or does it sink in later?  Would a higher level of awareness help or hurt the situation? I would love to think that greater awareness and information could only help the scenario but that isn’t always the case.

I do want to emphasize that there is no right or wrong reaction.  I am raising the issue to prompt you to think and question your own habits.  Think of Food For Thought as that friend you know you need but don’t always want around.

To health and happiness.  And all the delicious meals that come with it.

Responses welcome!

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If you enjoy this topic, be sure to check out my first Food For Thought post published six weeks ago: Food For Thought: Oh Breakfast, Where Art Thou? (includes a free PDF!) , my second post published four weeks ago: You Are What You Eat, Literally, as well as my third post published two weeks ago: Inflammation and You.

Food for Thought is a new column on A Beautiful Ripple Effect! It is written by nutrition + inspiration guru extraordinaire Whitney Ahneman. The column will be published every other Monday! Check out Whitney’s introduction video about the series in this post!

Inflammation and You
Inflammation in the body is a rampant but silent epidemic nowadays and is involved in the etiology of countless chronic diseases.  In fact, chronic disease exacerbates this issue by igniting further pro-inflammatory pathways.

What does inflammation do exactly?

The mechanisms of inflammation in the body are not fully understood, but I’ll take a stab at explaining the key concept of inflammation in chronic disease.  Inflammation essentially activates the “fight or flight” response, which should be seen only in acute illness and trauma.  Instead, inflammation chronically elevates circulating levels of specific hormones and chemical messengers of the immune system in the body.  These messengers are constantly in attack mode, which unfortunately includes attacking our own body tissues.  In addition, our bodies become unable to mount an appropriate response to acute illness because the immune system is working so hard all the time.  This certainly opens up the door to further illness, but I’m sure you can see how inflammation and chronic disease go hand-in-hand.

What foods will help fight inflammation?

Fats and Oils
Fatty fish is high in omega-3’s, a type of fat that plays a key role in reducing chronic inflammation.  Studies show that consistent consumption of these types of fats (several servings per week) can help reduce the risk of heart disease and stroke.  Extra virgin olive oil also has anti-inflammatory properties, along with rice bran oil, grape seed oil, and walnut oil.

Fruits and Vegetables
Antioxidants found in fruits and vegetables can help stave off inflammation by protecting the body from the formation of free radicals, little chemical messengers that ignite the inflammatory process and wreak havoc on the cells of the body.  Considering we don’t know enough about antioxidants, how they’re formed and how they work, it is important to eat a colorful variety of fruits and vegetables.  Each one brings slightly different healthful benefits to the table.

Proteins
Soy proteins such as soybeans, tofu, and soy milk may all help reduce inflammation.  Walnuts, pumpkin seeds, and flax seeds also contribute anti-inflammatory properties to the diet as well.
Spices
Ginger, rosemary, garlic, oregano, and turmeric have all been found to have anti-inflammatory properties.

Fiber
A high fiber diet may have anti-inflammatory properties so using mostly 100% whole grain products will be beneficial in boosting fiber content of the diet.

Take Home Message

All in all, a diet that incorporates all of these foods consistently and with variety will see the benefits of their anti-inflammatory properties.  These fresh and little/non-processed options open up a world of possibilities for planning meals and snacks.  Enjoy!

… What do you think? Let’s meet in the comments and chat about this topic!

If you enjoy this topic, be sure to check out my first Food For Thought post published four weeks ago: Food For Thought: Oh Breakfast, Where Art Thou?. (includes a free PDF!) as well as my second post published two weeks ago: You Are What You Eat, Literally.

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Help spread the word about this new column by tweeting or linking or sharing the Food For Thought Badge on your blog! I am so grateful for your support!!

Food for Thought is a new column on A Beautiful Ripple Effect! It is written by nutrition + inspiration guru extraordinaire Whitney Ahneman. The column will be published every other Monday! Check out Whitney’s introduction video about the series in this post!

You Are What You Eat, Literally

I’m sure we’ve all heard that phrase many a time.  In fact, if I had a dime for every time my mom told me that I’m going to ‘turn into kettle corn one of these days’ I’d be a rich woman.  I never really thought about it’s meaning; instead it has always served as a stock phrase in my life that went in one ear and out the other.

Well, upon hearing this saying recently, I got to thinking about it this time around.  You are what you eat. What a funny saying, and how scarily accurate.  The food that one consumes is quite literally the building blocks for cells in the body.  We get amino acids from protein, the very amino acids that go on to become enzymes and hormones that circulate our body.  We get glucose from carbohydrates, which goes on to provide energy to the muscles that allow us to move and the brain that allows us to think.  We get lipids from fats, these lipids go on to aid in cell synthesis and help us to absorb vitamins.  Sorry for the mini biology lesson, but I find linking food to the human metabolism on such a small scale to be quite fascinating.

You are what you eat. While those five little words are often turned into a joke, or said in passing, it is important to remember that food supplies more than just calories. It gives us the building blocks on a micro level to build and maintain a healthy body and a clear mind.

Take Action!

I challenge you to think about how your own eating and hydration habits serve your cells or your organs.  Thinking about food on this level is actually quite refreshing.

Quick note: Remember that it’s the overall pattern of intake, not individual meals or foods that give rise to your total diet.  You’ll never hear me demonize any one food or restaurant.  Healthful eating demands balance.

… What do you think? Are YOU What You Eat? Do you accept the challenge? Let’s meet in the comments and chat about this topic!

If you enjoy this topic, be sure to check out my first Food For Thought post published two weeks ago: Food For Thought: Oh Breakfast, Where Art Thou?. (includes a free PDF!)

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Help spread the word about this new column by tweeting or linking or sharing the Food For Thought Badge on your blog! I am so grateful for your support!!

Food for Thought is a new column on A Beautiful Ripple Effect! It is written by nutrition + inspiration guru extraordinaire Whitney Ahneman. The column will published every other Monday! Check out Whitney’s introduction video about the series in this post!

I think it’s most appropriate to start off Food for Thought just as I begin every day… with breakfast.  Often touted as the most important meal of the day, it is the meal that allows you to start off on the right foot.  Breakfast is a time for your body to fuel up for the day.  With the introduction of food into your system, your metabolism kicks into gear and supplies nutrients to the body and brain.  This is why research shows that children who eat a healthy breakfast often perform better and stay focused in school.

So what does a healthy breakfast constitute?  Your best bet is a whole grain, some lean protein, and a little bit of healthy fat.  Mixing these three macro-nutrients is important because they work in synergy with one another to fill you up and provide energy for a longer period of time.  Plus, there are a multitude of combinations to enjoy! It is important to make conscious and nutrient packed decisions when shopping for this meal.

The notion of waking up to prepare breakfast often doesn’t sit well with people for a number of reasons.  Well, I believe it’s time to tackle some of these issues to get more people on board with this healthy habit.

–> Not hungry? Start off with 100% fruit juice, a small piece of fruit, or a slice of whole wheat toast.  Prepare for later on in the morning so that you don’t find yourself grabbing something that may be unhealthy by bringing yogurt, string cheese, a whole wheat english muffin egg sandwich, or granola.

–> No time? While grocery shopping consider quick or easy to grab foods such as whole grain toaster options (bread, waffles, english muffins), healthy cereals and low fat milk, instant oatmeal, or yogurt.  Think ahead and prepare the night before by cutting fruit and portioning cereal/granola into little baggies to take as you run out the door.

–> Don’t enjoy breakfast foods? Straying from “typical breakfast” items is completely fine, just try to stick to the nutrition principles.  Prepare a turkey or peanut butter sandwich on whole wheat bread, pack spreadable low-fat cheese with whole grain crackers, or portion a little bit of last night’s dinner if you enjoy morning leftovers.

–> Nervous about weight gain? Eating a healthy breakfast can help you avoid unplanned snacking on high calorie and convenience foods.  Research has shown that skipping meals can lead to nutritionally poor snacks and weight gain.

Food For Thought: Discover and Take Action!

How do you feel about breakfast?  Do you find yourself thinking about how you start your day?  Try to be conscious of your breakfast routine over the next couple of days and you’ll discover your own attitudes and habits. That process of discovery is the start of cognizant nutrition and health.

Free Download: Breakfast Ideas PDF

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