Breakfast and BMI

You've heard the advice. "It's the most important meal of the day." You know you should eat breakfast, but it's hard to find the time before that 8 a.m. class. It's tempting to drag yourself out the door with only a cup of coffee to sustain you.

The good news for college students is that there's no need to take the time to cook yourself scrambled eggs. In a study of the relationship between type of breakfast consumed and BMI, researchers found those who ate a breakfast mostly consisting of meat, eggs or dairy products had the highest BMIs. Those who skipped breakfast were not far behind. The study participants who actually ate quickly-prepared breakfasts like ready-to-eat cereals and cooked cereals had the lowest BMIs.

The other breakfast categories included breads, quick breads (like pastries), fats and sweets and fruits and vegetables. Eating a breakfast from one of these categories, which largely represented breakfasts "on the go," is better than going without, but the brain does not register grabbing something on the way out the door as a meal. The act of sitting down and savoring your food sends signals to your brain that you've been nourished. A bowl of oatmeal or cereal only takes a few minutes,  but it's a more satiating experience.  This could explain why foods that are commonly eaten on the run, such as candy bars (in the "fats and sweets" group), toast (bread) or a banana (fruits and vegetables group), were associated with higher BMIs than those who sat down to eat cereal.

It will take time to train your body to be hungry in the morning. I know I used to eat shortly before going to bed and never woke up hungry. But if you stop eating a few hours before bed, and consistently eat breakfast for a few weeks, your body will adapt.  

Dieting vs. Lifestyle Changes

     I read a lot of diet advice. It is pretty much ingrained in my mind that 3500 calories equal a pound. I realize that to lose weight, I would need to eat less calories and exercise more. Despite the fad diet of the day, the science remains the same. And there's no doubt about it, it works.

     But any time I've ever dieted with the sole goal of calorie restriction, whether it be by 500 calories or by 1500, the same thing has happened. I lose the weight (quickly, because I'm young I suppose), and immediately gain it back upon completion of the diet. Even when the diet doesn't end in a binge. Even when the diet is accepted as "normal," like eating 1500 calories a day. The weight always comes right back.

     The only times in my life when I have lost weight and kept it off were when I permanently changed a lifestyle habit. For example, when I got over my ED, I lost weight because I was no longer binging. But it can be small changes much more subtle than that.

     According to the WebMD metabolism calculator, a 5'4'', moderately active, 18-year-old female who weighs 130 pounds requires 2,226 calories per day. At 120 lbs., she would burn 2,159 a day. That's a 67 calorie difference. Imagine these two theoretical girls in your head. Doesn't it seem like the heavier girl must eat so much more than the other? It's not true.

     If the first girl cut 67 calories out of her day, theoretically, she would eventually weigh 120 lbs. Of course, it would be difficult to monitor your calories that closely, and you would wait a long time. She would need to permanently change her habits, so there would be no need to obsessively keep track of calories. And then, as the weight gradually falls off, it will be gone for good!

      FitDay lists 1 tablespoon of mayo has having 98 calories. 2 tablespoons of Ranch dressing have 147, while two tablespoons of honey mustard have 101 (46 calories less) The difference between a Tall Iced Caramel Macchiato and a Grande Iced Caramel Macchiato is exactly 70 calories. (170 vs. 230) Get where I'm going with this?

     Cutting 500 calories out of your day is hard to do with small changes. Instead, dieters resort to depriving themselves of their favorite foods. They ignore hunger pangs while thinking "it's only temporary." So when the diet ends, they haven't changed how they think about food or altered their habits at all.  They go right back into their old habits. Then, they find themselves dieting again and again. 

     To prevent this cycle, find the areas in your diet in which you won't mind a little compromise. I'm always here if you'd like to share what you decide.

What I've Learned About Disordered Eating

     The UNC/Self Magazine survey that I posted last night found the following alarming statistics:

• 75 percent of women report disordered eating behaviors or symptoms consistent with eating disorders
  
• 67 percent of women (excluding those with actual eating disorders) are trying to lose weight
  
• 53 percent of dieters are at a healthy weight and are still trying to lose weight
  
• 39 percent of women say concerns about what they eat or weigh interfere with their happiness
  
• 37 percent regularly skip meals to try to lose weight
  
• 31 percent of women in the survey reported that in an attempt to lose weight they had induced vomiting or had taken laxatives, diuretics or diet pills at some point in their life.
  
• 27 percent would be “extremely upset” if they gained just five pounds
  
• 26 percent cut out entire food groups
  
• 16 percent have dieted on 1,000 calories a day or fewer
  
• 13 percent smoke to lose weight
  
• 12 percent often eat when they’re not hungry; 49 percent sometimes do

This survey is a cry for help. It's worrisome and saddening that women in our culture have let weight issues become so important to them that we resort to such extreme measures. Each one of these behaviors is not only damaging to your body and mind, but they don't even work. Trust me, I've tried them all, and my body not only looks better and feels better now, but my mental health is improved. If you've toyed with any of these methods, you know they mess with your mind. Let's discuss.

Banishing a Food Group: Whether it's carbs, fat, sugar, we seem to like attaching "good" and "bad" labels to everything. Maybe it seems like it will be easier that way. We can eat this and not that, no more thinking required. But here's what happens. You know how if you try not to think about something, you can't stop thinking about it? It's the same with food. It's healthier to allow yourself a little bit of everything, but in moderation. Leaving out a food group causes some nasty side effects in your body as well. If leaving out carbs causes headaches, muscle weakeness, and diarrhea, is it really something you want to do to your body? Maybe they'll work, but following more traditional weight-loss advice works too.

Skipping Meals: There are mixed views about skipping meals. One study of overweight people lost weight if they only skipped one meal every other day, equalling a reduction of about 400 or 500 calories. Another study, in which the participants didn't eat during the day and ate all their calories at dinner, resulted in harmful metabolic changes. The researchers concluded that skipping an infrequent meal as part of a calorie-reduction plan could work, but fasting during the day and binging at night is bad for your body.

But we already know that reducing calories=weight loss. Skipping meals makes you ravenously hungry. Even if you're counting your calories and make sure not to eat more at the next meal, it's still preferable to eat two small meals instead of skipping one, since skipping meals lowers your metabolism, decreases your energy level and makes you grouchy.

Restrictive Dieting: Eating less than 1,000 calories a day is how I tried to diet in high school. Eventually, I got to the point where I could no longer recognize true hunger, started binge eating and ended up with bulimia. Don't do it. Your body will never be the same.

Chronic Dieting: Constant dieting implies that you are never truly happy with yourself. If you're constantly hungry, but you're no longer losing weight, you have less energy, trouble sleeping and you probably don't look that great. It's hard to allow yourself to eat more calories when you've been eating so little for a long time, I know. But if you gradually increase your calories, your energy level will increase as well. Use that extra energy to exercise, and you'll be fine.

Being a Prisoner to Calorie Counting: I've talked about this before. It's extremely tedious. Use FitDay to determine the calories in foods you normally eat, and keep a general tally in your head, but there's no need to keep a food journal or become obsessive. Even if you write everything out or enter it online, you won't be exact. It makes more sense with a busy schedule to round the number in your head, because it will be close enough to fit your purposes. A few calories here and there are not worth calculating because sometimes you will over-estimate a little, and sometimes you will under-estimate, and it will even out. 

Also, constant calorie-counting encourages you to eat when you're not even hungry. Say you allow yourself 2,000 calories a day but you're full at 1,800. If you're keeping close track, you'll be tempted to eat more because you can. Your body's natural hunger pangs are a much better indicator of how much you should eat than a random number.

Purging: Some women binge-eat and purge, and some vomit after normal-size meals. You've probably heard all about the horrible things it does to your body, but if you're desperate enough to do it, maybe you don't care. But know that it does not work. After I recovered from bulimia, I actually lost weight.

If you are a binger, your body will retain approximately 1,200 calories after purging. If you ate a normal-size meal, most of the calories will be retained. And not only that, but your body also produces insulin when you eat. If you vomit afterwards, the excess insulin remains in your system, lowering your blood sugar and making you hungry. This is part of the reason why occasional purging can become so addictive and lead to bulimia. 

Please, just don't do it. 

Laxatives: The idea behind abusing laxatives is similar to purging, wanting to rid your body of excess calories as speedily as possible. But 100% of ingested calories are absorbed this way. All they do is disrupt the normal functioning of your digestive system, cause electrolyte imbalance and make you dehydrated.

Diet Pills: At my most desperate hour, I tried Zantrex-3. I then turned into the most horrible witch in the world. My hunger level was unchanged. 

Whether or not they lead to weight loss, they do cause the following: nervousness, restlessness, insomnia, high blood pressure, fatigue and hyperactivity, heart arrhythmias and palpitations, congestive heart failure or heart attack, stroke, headaches, dry mouth, vomitting and diarrhea or constipation, intestinal disturbances, tightness in chest, tingling in extremities, excessive persperation, dizziness, disruption in mentrual cycle, change in sex drive, hair loss, blurred vision, fever and urinary tract problems. Overdoses can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions. 

If it still seems worth it, ponder the question "What happens when I stop taking them?"

Secretive Eating: This was a big one for me. In middle and high school, girls would be barely picking at their lunch, and I felt like if I ate mine, I looked like a "pig". Later, when I started to gain weight, I felt like they were looking at me and thinking, "see, that's why."It was a ridiculously self-absorbed view, and it contributed to my binge-eating, because by the time I allowed myself to eat, it had been hours. In college, you are going to have to eat in public. You will be gone a lot during the day, and if you wait until night to eat, you will be tempted to eat too much. Not eating isn't going to make anyone think that you just don't eat at all any more than eating is going to make them think you're a pig. Really, they're probably not thinking anything at all. Prepare healthy snacks like mixed nuts and trail mix and bring it with you to eat between class. Your friends are more likely to wish they had thought of that then think anything negative.

Over-Exercising: Yeah, I've done this one too. Again, it just makes you more hungry. If you feel like you've over-indulged, going for a walk is definitely helpful, but going and exercising for 5 hours usually just made me feel like eating again. If you are able to keep from eating more, you will be tempted to at your next meal. It has been more beneficial, to me, to either 1)work out 10 or 15 minutes extra on each work-out for the next week or 2)eat extra healthy the next day. 

Letting Weight Affect Your Happiness: This one is tied up in all the others, isn't it? You're not happy about how much you ate, and then you think you'll feel better if you exercise it off.... alll of it off. You let how many calories you consumed in a day affect your mood and your relationships with others. 

I admit I still have to work on this one. I have made some progress though. It helped when my therapist recommended I draw a pie chart of the important things in my life, and weight was right up there with family and friends. That's a real eye-opener.

When I am tempted to let my mood be affected by my body image, I remind myself of this: when happiness depends on human error, it means I will never truly be happy. I will always make at least one little "mistake." And then, I draw an imaginary line in my head representing a new beginning, and try to let the past stay there.

Not Listening to Your Body: Disordered eating can be summed up as this. It is when, for the sake of physical appearance and societal expectations, you purposely hurt your body. It is when you start letting the clock, calories, scale or size dictate when and what you eat, rather than health, energy, hunger and taste. It is when you have been feeling so bad about yourself, for so long, that the harmful side effects these practices have on your body start sounding worth it. if you would not feel comfortable talking to others about something you're doing as part of a "diet," then it's because you know they would be worried about you. And if they would be worried about you, shouldn't you be?

Listen to your body. It doesn't want to be fat or skinny. Your body wants to have a little extra padding, just in case you need it later. It wants to be lean enough to climb, but curvy enough to carry a child. If you eat according to its signals, and eat what makes it feel good, (not in the form of a temporary sugar high either, but strong and capable), then your health will be displayed in your appearance. 

65% of Women Report Disordered Eating

     When writing my previous blog entry, I knew I heard recently that disordered eatings habits are rampant among young women, but I couldn't find remember who had done the study. I found it. Self Magazine and the University of North Carolina teamed up to administer an online survey to women between the ages of 25-45 and found 65% reported disordered eating and an additional 10% fit the description for having an eating disorder. So the statistics I quoted are low.
     But my sentiment remains the same: These disordered eating habits can eventually evolve into full-fledged eating disorders. We as women need to realize that some of our beliefs are illogical, and we have to recognize and halt problematic behaviors before they become a habitual part of our lives.

From Dieting to a Disorder

     Who am I to claim I can give you advice about preventing an eating disorder? Well, I had one. And it was a slow, slippery process.  Each false belief that I accepted as fact contributed to the demise of my self-esteem, and each unhealthy decision I made gradually contributed to my disease. Eventually, I was suffering from a full-blown eating disorder. I fit the clinical definition of bulimia.

     But before that, I was a “disordered eater.” 15% of young women are. It can mean everything from skipping meals and constant dieting to binge/purging, but these women are all at risk for developing a full-blown eating disorder. I was one of the ones who crossed that bridge.
     There are points where nutritious eating becomes restrictive, and exercise becomes excessive. There is a line between being body-conscious and body dysmorphia (or losing all sense of reality.) Dieting can turn to disordered eating, and disordered eating can turn into a clinical disorder.

     In our minds, thoughts we might have might seem normal. Maybe we think someone is skinnier than us who really isn't. Maybe we think people are staring at us, wondering if we should be eating that fattening food. Whatever the self-deprecating thought, it seems much more plausible in our mind than it does when written down or discussed with others. 

     Staying in shape while going to to school will be difficult. But it does not warrant obsession. (Nothing does.) It will require compromises, planning ahead, hard work and dedication. But you will also make mistakes. That's unavoidable. Demanding perfection is setting yourself up to fall short. 

     I hope you will share your stories with me. I hope you will open up about fears you may have. You will likely learn there are many others who feel the same.

Should I Avoid High-Fructose Corn Syrup?

     Are you one of those people that avoids high-fructose corn syrup? I always have. HFCS is found in everything from obviously sweet, processed junk food like Twinkies and soda to even ketchup and bread. Horror stories abound, linking it to cancer and obesity. Supposedly, its rise in popularity correlated with America's rapid rise in obesity rates.

     But the latest research does not link it to weight gain any more than regular table sugar (sucrose). Although more research is needed, because "there is a new body of research that suggested HFCS might be linked with higher triglyceride levels and other health effects," says Barry Popkin, a nutrition professor at the University of North Carolina.

     In the mean time, it's important to note that the study only found HFCS was not more likely to cause obesity than glucose.  This is worth noting because HFCS normally replaces sugars like glucose in foods. In other words, foods that we should be avoiding anyways. It's not that we should be specifically shunning HFCS. We should be shunning foods with refined sugars in general. 

     So, I've decided to treat high-fructose corn syrup like I treat refined sugar. I try to avoid it, but I'm not going to stress myself out. I try to choose complex carbohydrates, like fruits, vegetables, nuts, seeds and whole grains, which regulate blood sugar. If you choose to do the same, read food labels and remember the general rule that simple sugars end in "ose," (glucose, maltose...)

Hangovers and Hunger

     I'm always a little jealous of my friends who say they can't eat when they're hungover. One of the symptoms of a hangover is aversion to food, but I only have that particular symptom in the morning. I'm always ravenously hungry later in the day, no matter how many alcohol calories I consumed the night before.

     So it made me feel a little better when I found out I'm not alone. Apparently, one effect of alcohol consumption is low blood sugar, which explains why I crave refined carbohydrates the next day, like chips and bread.

      The problem is that eating these fast carbs skyrockets your blood sugar levels, only to be followed by an inevitable crash, and more food cravings. It's a vicious cycle.

      It's best to eat foods that are known for regulating your blood sugar. In fact, a whole-grain breakfast can help regulate your blood sugar for up to ten hours, according to this study. 

     While you might be craving bagels, doughnuts, or fries (high-glycemic index foods that spike your blood sugar), it is especially important to consume low-GI foods when suffering from a hangover.(Read about GI)

     Some examples include fruit such as pears, apples, and oranges, or oatmeal, peanuts, beans, peas, and granola.

     Drinking water and exercise also helps regulate your blood sugar.