How To Stop Binge-Eating: Flip This Switch!

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“The Big Eating Therapist” Sarah Dosanjh has insights from both personal and professional experience:

No “Tough Love” Necessary

Eating certain foods is often socially shamed, and it’s easy to internalize that, and feel guilty. While often guilt is considered a pro-social emotion that helps people to avoid erring in a way that will get us excluded from the tribe (bearing in mind that for most of our evolutionary history, exile would mean near-certain death), it is not good at behavior modification when it comes to addictions or anything similar to addictions.

The reason for this is that if we indulge in a pleasure we feel we “shouldn’t” and expect we’d be shamed for, we then feel bad, and we immediately want something to make us feel better. Guess what that something will be. That’s right: the very same thing we literally just felt ashamed about.

So guilt is not helpful when it comes to (for example) avoiding binge-eating.

Instead, Dosanjh points us to a study whereby dieters ate a donut and drank water, before being given candy for taste testing. The control group proceeded without intervention, while the experimental group had a self-compassion intervention between the donut and the candy. This meant that researchers told the participants not to feel bad about eating the donut, emphasizing self-kindness, mindfulness, and common humanity. The study found that those who received the intervention, ate significantly less candy.

What we can learn from this is: we must be kind to ourselves. Allowing ourselves, consciously and mindfully, “a little treat”, secures its status as being “little”, and “a treat”. Then we smile, thinking “yes, that was a nice little thing to do for myself”, and proceed with our day.

This kind of self-compassion helps avoid the “meta-binge” process, where guilt from one thing leads to immediately reaching for another.

For more on this, plus a link to the study she mentioned, enjoy:

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  • Wholesome Threesome Protein Soup

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    This soup has two protein– and fiber-rich pseudo-grains, one real wholegrain, and nutrient-dense cashews for yet even more protein, and all of the above are full of many great vitamins and minerals. All in all, a well-balanced and highly-nutritious light meal!

    You will need

    • ⅓ cup quinoa
    • ⅓ cup green lentils
    • ⅓ cup wholegrain rice
    • 5 cups low-sodium vegetable stock (ideally you made this yourself from offcuts of vegetables, but failing that, low-sodium stock cubes can be bought in most large supermarkets)
    • ¼ cup cashews
    • 1 tbsp dried thyme
    • 1 tbsp black pepper, coarse ground
    • ½ tsp MSG or 1 tsp low-sodium salt

    Optional topping:

    • ⅓ cup pine nuts
    • ⅓ cup finely chopped fresh mint leaves
    • 2 tbsp coconut oil

    Method

    (we suggest you read everything at least once before doing anything)

    1) Rinse the quinoa, lentils, and rice.

    2) Boil 4 cups of the stock and add the grains and seasonings (MSG/salt, pepper, thyme); simmer for about 25 minutes.

    3) Blend the cashews with the other cup of vegetable stock, until smooth. Add the cashew mixture to the soup, stirring it in, and allow to simmer for another 5 minutes.

    4) Heat the coconut oil in a skillet and add the pine nuts, stirring until they are golden brown.

    5) Serve the soup into bowls, adding the mint and pine nuts to each.

    Enjoy!

    Want to learn more?

    For those interested in some of the science of what we have going on today:

    Take care!

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  • Dr. Kim Foster’s Method For Balancing Hormones Naturally

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    Not just sex hormones, but also hormones like cortisol (the stress hormone), and thyroid hormones (for metabolism regulation) too! The body is most of the time self-regulating when it comes to hormones, but there are things that we can do to help our body look after us correctly.

    In short, if we give our body what it needs, it will (usually, barring serious illness!) give us what we need.

    Dr. Foster recommends…

    Foods:

    • Healthy fats (especially avocados and nuts)
    • Lean proteins (especially poultry, fish, and legumes)
    • Fruits & vegetables (especially colorful ones)
    • Probiotics (especially fermented foods like sauerkraut, kimchi, etc)
    • Magnesium-rich foods (especially dark leafy greens, nuts, and yes, dark chocolate)

    Teas:

    • Camomile tea (especially beneficial against cortisol overproduction)
    • Nettle tea (especially beneficial for estrogen production)
    • Peppermint tea (especially beneficial for gut health, thus indirect hormone benefits)

    Stress reduction:

    • Breathing exercises (especially mindfulness exercises)
    • Yoga (especially combining exercise with stretches)
    • Spending time in nature (especially green spaces)

    Dr. Foster explains more about all of these things, along with more illustrative examples, so if you can, do enjoy her video:

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    Want to read more about this topic?

    You might like our main feature: What Does “Balance Your Hormones” Even Mean?

    Enjoy!

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  • Glycemic Index vs Glycemic Load vs Insulin Index

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    How To Actually Use Those Indices

    Carbohydrates are essential for our life, and/but often bring about our early demise. It would be a very conveniently simple world if it were simply a matter of “enjoy in moderation”, but the truth is, it’s not that simple.

    To take an extreme example, for the sake of clearest illustration: The person who eats an 80% whole fruit diet (and makes up the necessary protein and fats etc in the other 20%) will probably be healthier than the person who eats a “standard American diet”, despite not practising moderation in their fruit-eating activities. The “standard American diet” has many faults, and one of those faults is how it promotes sporadic insulin spikes leading to metabolic disease.

    If your breakfast is a glass of orange juice, this is a supremely “moderate” consumption, but an insulin spike is an insulin spike.

    Quick sidenote: if you’re wondering why eating immoderate amounts of fruit is unlikely to cause such spikes, but a single glass of orange juice is, check out:

    Which Sugars Are Healthier, And Which Are Just The Same?

    Glycemic Index

    The first tool in our toolbox here is glycemic index, or GI.

    GI measures how much a carb-containing food raises blood glucose levels, also called blood sugar levels, but it’s just glucose that’s actually measured, bearing in mind that more complex carbs will generally get broken down to glucose.

    Pure glucose has a GI of 100, and other foods are ranked from 0 to 100 based on how they compare.

    Sometimes, what we do to foods changes its GI.

    • Some is because it changed form, like the above example of whole fruit (low GI) vs fruit juice (high GI).
    • Some is because of more “industrial” refinement processes, such as whole grain wheat (medium GI) vs white flour and white flour products (high GI)
    • Some is because of other changes, like starches that were allowed to cool before being reheated (or eaten cold).

    Broadly speaking, a daily average GI of 45 is considered great.

    But that’s not the whole story…

    Glycemic Load

    Glycemic Load, or GL, takes the GI and says “ok, but how much of it was there?”, because this is often relevant information.

    Refined sugar may have a high GI, but half a teaspoon of sugar in your coffee isn’t going to move your blood sugar levels as much as a glass of Coke, say—the latter simply has more sugar in, and just the same zero fiber.

    GL is calculated by (grams of carbs / 100) x GI, by the way.

    But it still misses some important things, so now let’s look at…

    Insulin Index

    Insulin Index, which does not get an abbreviation (probably because of the potentially confusing appearance of “II”), measures the rise in insulin levels, regardless of glucose levels.

    This is important, because a lot of insulin response is independent of blood glucose:

    • Some is because of other sugars, some some is in response to fats, and yes, even proteins.
    • Some is a function of metabolic base rate.
    • Some is a stress response.
    • Some remains a mystery!

    Another reason it’s important is that insulin drives weight gain and metabolic disorders far more than glucose.

    Note: the indices of foods are calculated based on average non-diabetic response. If for example you have Type 1 Diabetes, then when you take a certain food, your rise in insulin is going to be whatever insulin you then take, because your body’s insulin response is disrupted by being too busy fighting a civil war in your pancreas.

    If your diabetes is type 2, or you are prediabetic, then a lot of different things could happen depending on the stage and state of your diabetes, but the insulin index is still a very good thing to be aware of, because you want to resensitize your body to insulin, which means (barring any urgent actions for immediate management of hyper- or hypoglycemia, obviously) you want to eat foods with a low insulin index where possible.

    Great! What foods have a low insulin index?

    Many factors affect insulin index, but to speak in general terms:

    • Whole plant foods are usually top-tier options
    • Lean and/or white meats generally have lower insulin index than red and/or fatty ones
    • Unprocessed is generally lower than processed
    • The more solid a food is, generally the lower its insulin index compared to a less solid version of the same food (e.g. baked potatoes vs mashed potatoes; cheese vs milk, etc)

    But do remember the non-food factors too! This means where possible:

    • reducing/managing stress
    • getting frequent exercise
    • getting good sleep
    • practising intermittent fasting

    See for example (we promise you it’s relevant):

    Fix Chronic Fatigue & Regain Your Energy, By Science

    …as are (especially recommendable!) the two links we drop at the bottom of that page; do check them out if you can

    Take care!

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  • Bushfire smoke affects children differently. Here’s how to protect them

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    Bushfires are currently burning in Australian states including Victoria, Tasmania, Western Australia and South Australia. In some areas, fire authorities have warned residents about the presence of smoke.

    Bushfire smoke is harmful to our health. Tiny particles of ash can lodge deep in the lungs.

    Exposure to this type of smoke may worsen existing conditions such as asthma, and induce a range of health effects from irritation of the eyes, nose and throat to changes in the cardiovascular system.

    Public health recommendations during smoke events tend to provide general advice, and don’t often include advice specifically geared at children. But children are not just little adults. They are uniquely vulnerable to environmental hazards such as bushfire smoke for a number of reasons.

    Different physiology, different behaviour

    Children’s lungs are still developing and maturing.

    Airways are smaller in children, especially young children, which is associated with greater rates of particle deposition – when particles settle on the surfaces of the airways.

    Children also breathe more air per kilogram of body weight compared with adults, and therefore inhale more polluted air relative to their size.

    Further, children’s detoxification systems are still developing, so environmental toxins take longer to effectively clear from their bodies.

    Meanwhile, children’s behaviour and habits may expose them to more environmental toxins than adults. For example, they tend to do more physical activity and spend more time outdoors. Higher levels of physical activity lead to more air inhaled per kilogram of body weight.

    Also, a normal and important part of children’s early play is exploring their environment, including by putting things in their mouth. This can result in kids ingesting soil, dust and dirt, which often contain environmental contaminants.

    For these reasons, it’s important to consider the specific needs of children when providing advice on what to do when there’s smoke in the air.

    Keeping our environments healthy

    The Australian government offers recommendations for minimising the health risks from exposure to bushfire smoke. The main advice includes staying indoors and keeping doors and windows closed.

    This is great advice when the smoke is thick outside, but air pollutants may still accumulate inside the home. So it’s important to air your home once the smoke outside starts to clear. Take advantage of wind changes to open up and get air moving out of the house with a cross breeze.

    Kids are natural scientists, so get them involved. For example, you and your child can “rate” the air each hour by looking at a landmark outside your home and rating how clearly you can see it. When you notice the haze is reducing, open up the house and clear the air.

    Because air pollutants settle onto surfaces in our home and into household dust, an easy way to protect kids during smoky periods is to do a daily dust with a wet cloth and vacuum regularly. This will remove pollutants and reduce ingestion by children as they play. Frequent hand washing helps too.

    Healthy bodies and minds

    Research exploring the effects of bushfire smoke exposure on children’s health is sparse. However, during smoke events, we do see an increase in hospital visits for asthma, as well as children reporting irritation to their eyes, nose and throat.

    If your child has asthma or another medical condition, ensure they take any prescribed medications on a regular schedule to keep their condition well controlled. This will minimise the risk of a sudden worsening of their symptoms with bushfire smoke exposure.

    Make sure any action plans for symptom flare-ups are up to date, and ensure you have an adequate supply of in-date medication somewhere easy to locate and access.

    A mother talks to her child who is sitting on a bed.
    Children may be anxious during a bushfire.
    Media_Photos/Shutterstock

    Kids can get worried during bushfires, and fire emergencies have been linked with a reduction in children’s mental health. Stories such as the Birdie’s Tree books can help children understand these events do pass and people help one another in times of difficulty.

    Learning more about air pollution can help too. Our group has a children’s story explaining how air pollution affects our bodies and what can help.

    It’s also important for parents and caregivers not to get too stressed, as children cope better when their parents manage their own anxiety and help their children do the same. Try to strike a balance between being vigilant and staying calm.

    What about masks?

    N95 masks can protect the wearer from fine particles in bushfire smoke, but their use is a bit complicated when it comes to kids. Most young children won’t be able to fit properly into an N95 mask, or won’t tolerate the tight fit for long periods. Also, their smaller airways make it harder for young children to breathe through a mask.

    If you choose to use an N95 mask for your children, it’s best to save them for instances when high-level outdoor exposure is unavoidable, such as if you’re going outside when the smoke is very thick.

    N95 masks should be replaced after around four hours or when they become damp.

    If your child has an existing heart or lung condition, consult their doctor before having them wear an N95 mask.

    Our team is currently recruiting for a study exploring the effects of bushfire smoke in children. If you live in south east Queensland and are interested in participating in the event of a bushfire or hazard reduction burn near your home, please express your interest here.The Conversation

    Dwan Vilcins, Group leader, Environmental Epidemiology, Children’s Health Environment Program, The University of Queensland; Nicholas Osborne, Associate Professor, School of Public Health, The University of Queensland, and Paul D. Robinson, Conjoint Professor in Respiratory and Sleep Medicine, Child Health Research Centre, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Getting antivirals for COVID too often depends on where you live and how wealthy you are

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    Medical experts recommend antivirals for people aged 70 and older who get COVID, and for other groups at risk of severe illness and hospitalisation from COVID.

    But many older Australians have missed out on antivirals after getting sick with COVID. It is yet another way the health system is failing the most vulnerable.

    CGN089/Shutterstock

    Who missed out?

    We analysed COVID antiviral uptake between March 2022 and September 2023. We found some groups were more likely to miss out on antivirals including Indigenous people, people from disadvantaged areas, and people from culturally and linguistically diverse backgrounds.

    Some of the differences will be due to different rates of infection. But across this 18-month period, many older Australians were infected at least once, and rates of infection were higher in some disadvantaged communities.

    How stark are the differences?

    Compared to the national average, Indigenous Australians were nearly 25% less likely to get antivirals, older people living in disadvantaged areas were 20% less likely to get them, and people with a culturally or linguistically diverse background were 13% less likely to get a script.

    People in remote areas were 37% less likely to get antivirals than people living in major cities. People in outer regional areas were 25% less likely.

    Dispensing rates by group. Grattan Institute

    Even within the same city, the differences are stark. In Sydney, people older than 70 in the affluent eastern suburbs (including Vaucluse, Point Piper and Bondi) were nearly twice as likely to have had an antiviral as those in Fairfield, in Sydney’s south-west.

    Older people in leafy inner-eastern Melbourne (including Canterbury, Hawthorn and Kew) were 1.8 times more likely to have had an antiviral as those in Brimbank (which includes Sunshine) in the city’s west.

    Why are people missing out?

    COVID antivirals should be taken when symptoms first appear. While awareness of COVID antivirals is generally strong, people often don’t realise they would benefit from the medication. They wait until symptoms get worse and it is too late.

    Frequent GP visits make a big difference. Our analysis found people 70 and older who see a GP more frequently were much more likely to be dispensed a COVID antiviral.

    Regular visits give an opportunity for preventive care and patient education. For example, GPs can provide high-risk patients with “COVID treatment plans” as a reminder to get tested and seek treatment as soon as they are unwell.

    Difficulty seeing a GP could help explain low antiviral use in rural areas. Compared to people in major cities, people in small rural towns have about 35% fewer GPs, see their GP about half as often, and are 30% more likely to report waiting too long for an appointment.

    Just like for vaccination, a GP’s focus on antivirals probably matters, as does providing care that is accessible to people from different cultural backgrounds.

    Care should go those who need it

    Since the period we looked at, evidence has emerged that raises doubts about how effective antivirals are, particularly for people at lower risk of severe illness. That means getting vaccinated is more important than getting antivirals.

    But all Australians who are eligible for antivirals should have the same chance of getting them.

    These drugs have cost more than A$1.7 billion, with the vast majority of that money coming from the federal government. While dispensing rates have fallen, more than 30,000 packs of COVID antivirals were dispensed in August, costing about $35 million.

    Such a huge investment shouldn’t be leaving so many people behind. Getting treatment shouldn’t depend on your income, cultural background or where you live. Instead, care should go to those who need it the most.

    Doctor types on laptop
    Getting antivirals shouldn’t depend on who your GP is. National Cancer Institute/Unsplash

    People born overseas have been 40% more likely to die from COVID than those born here. Indigenous Australians have been 60% more likely to die from COVID than non-Indigenous people. And the most disadvantaged people have been 2.8 times more likely to die from COVID than those in the wealthiest areas.

    All those at-risk groups have been more likely to miss out on antivirals.

    It’s not just a problem with antivirals. The same groups are also disproportionately missing out on COVID vaccination, compounding their risk of severe illness. The pattern is repeated for other important preventive health care, such as cancer screening.

    A 3-step plan to meet patients’ needs

    The federal government should do three things to close these gaps in preventive care.

    First, the government should make Primary Health Networks (PHNs) responsible for reducing them. PHNs, the regional bodies responsible for improving primary care, should share data with GPs and step in to boost uptake in communities that are missing out.

    Second, the government should extend its MyMedicare reforms. MyMedicare gives general practices flexible funding to care for patients who live in residential aged care or who visit hospital frequently. That approach should be expanded to all patients, with more funding for poorer and sicker patients. That will give GP clinics time to advise patients about preventive health, including COVID vaccines and antivirals, before they get sick.

    Third, team-based pharmacist prescribing should be introduced. Then pharmacists could quickly dispense antivirals for patients if they have a prior agreement with the patient’s GP. It’s an approach that would also work for medications for chronic diseases, such as cardiovascular disease.

    COVID antivirals, unlike vaccines, have been keeping up with new variants without the need for updates. If a new and more harmful variant emerges, or when a new pandemic hits, governments should have these systems in place to make sure everyone who needs treatment can get it fast.

    In the meantime, fairer access to care will help close the big and persistent gaps in health between different groups of Australians.

    Peter Breadon, Program Director, Health and Aged Care, Grattan Institute

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Apple Cider Vinegar vs Apple Cider Vinegar Gummies – Which is Healthier?

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    Our Verdict

    When comparing apple cider vinegar (bottled) to apple cider vinegar (gummies), we picked the bottled.

    Why?

    There are several reasons!

    The first reason is about dosage. For example, the sample we picked for apple cider vinegar gummies, boasts:

    2 daily chewable gummies deliver 800 mg of Apple Cider Vinegar a day, equivalent to a teaspoon of liquid apple cider vinegar

    That sounds good until you note that it’s recommended to take 1–2 tablespoons (not teaspoons) of apple vinegar. So this would need more like 4–8 gummies to make the dose. Suddenly, either that bottle of gummies is running out quickly, or you’re just not taking a meaningful dose and your benefits will likely not exceed placebo.

    The other is reason about sugar. Most apple cider vinegar gummies are made with some kind of sugar syrup, often even high-fructose corn syrup, which is one of the least healthy foodstuffs (in the loosest sense of the word “foodstuffs”) known to science.

    The specific brand we picked today was the best we can find; it used maltitol syrup.

    Maltitol syrup, a corn derivative (and technically a sugar alcohol), has a Glycemic Index of 52, so it does raise blood sugars but not as much as sucrose would. However (and somewhat counterproductive to taking apple cider vinegar for gut health) it can cause digestive problems for many people.

    And remember, you’re taking 4–8 gummies, so this is amounting to several tablespoons of the syrup by now.

    On the flipside, apple cider vinegar itself has two main drawbacks, but they’re much less troublesome issues:

    • many people don’t like the taste
    • its acidic nature is not good for teeth

    To this the common advice for both is to dilute it with water, thus diluting the taste and the acidity.

    (this writer shoots hers from a shot glass, thus not bathing the teeth since it passes them “without touching the sides”; as for the taste, well, I find it invigorating—I do chase it with water, though to be sure of not leaving vinegar in my mouth)

    Want to check them out for yourself?

    Here they are:

    Apple cider vinegar | Apple cider vinegar gummies

    Want to know more about apple cider vinegar?

    Check out:

    Take care!

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