Title : News You Can Use: Mindfulness-Based Eating Awareness; Fat Sleepy; “Well” Visits
News You Can Use: Mindfulness-Based Eating Awareness; Fat Sleepy; “Well” Visits
A Series of Group “Well” Baby Visits Reduces Obesity
Overview: According to the study authors, approximately 24 percent of preschool children are overweight or obese. The researchers provided a series of 11 nutrition-focused group visits during the babies’ first 18 months. As a result, 0 percent of these children had lower rates of overweight along with obesity at 2 years of age. The program included promoting along with teaching “positive dietary behaviors, responsive parenting along with feeding practices, along with peer support during the first 18 months of life.”
Article Citation: Machuca Hildred, Arevalo Sandra, Hackley Barbara, Applebaum Jo, Mishkin Arielle, Heo Moonseong, along with Shapiro Alan. Childhood Obesity. April 2016, ahead of print. doi:10.1089/chi.2015.0212.
Abstract Link: http://online.liebertpub.com/doi/full/10.1089/chi.2015.0212
How to apply: which research can be relatively brand new, so there are probably not a lot of these types of programs available. However, here are a few vetted websites which can get you began on your learning quest:
– American Academy of Pediatrics: Infant Food along with Feeding
– https://www.aap.org/en-us/advocacy-along with-policy/aap-health-initiatives/HALF-Implementation-Guide/Age-Specific-Content/Pages/Infant-Food-along with-Feeding .
– University of Michigan Health System: Feeding Your Baby along with Toddler (Birth to Age Two): http://www.med.umich.edu/yourchild/topics/feedbaby.htm
– NIH US National Library: Infant along with Newborn Care https://www.nlm.nih.gov/medlineplus/infantandnewborncare.html
– British Nutrition Foundation: Nutrition through life https://www.nutrition.org.uk/nutritionscience/life.html
– United States Department of Agriculture Food along with Nutrition Service: Feeding Infants: A Guide for Use from the Child Nutrition Programs (which can be a full PDF Book): http://www.fns.usda.gov/sites/default/files/feeding_infants.pdf
High Fat Diets Lead to Daytime Sleepiness along with Poor Nighttime Sleep.
Overview: “University of Adelaide [Australia] researchers have found which men who consume diets high in fat are more likely to feel sleepy during the day, to report sleep problems at night, along with are also more likely to suffer coming from sleep apnea.” The some other problem can be which when you’re tired you eat more unhealthy foods – which’s a bad cycle.
Journal Citation: Cao, Y.; Wittert, G.; Taylor, A.W.; Adams, R.; Shi, Z. Associations between Macronutrient Intake along with Obstructive Sleep Apnoea as Well as Self-Reported Sleep Symptoms: Results coming from a Cohort of Community Dwelling Australian Men. Nutrients 2016, 8, 207.
Abstract Link: http://www.mdpi.com/2072-6643/8/4/207
How to apply: Look for lean sources of protein.
· Poultry: Choose primarily chicken along with turkey, along with make sure to select lean cuts. The leanest poultry choice can be white meat coming from the breast without the skin.
o Remove the skin either before or after cooking to reduce the fat content by almost half. Leaving the skin on during cooking will keep the meat juicier. although keep in mind which if you remove the skin after cooking, the fat underneath will have melted, along with some will have been absorbed into the meat which can be also why which can be juicier.
o Trim all excess fat coming from poultry before cooking.
o Rather than using fat such as butter along with oil to enhance poultry’s flavor, try flavored vinegars, wines, herbs, spices or citrus fruit.
o Cook poultry without added fats by baking, roasting, broiling, grilling or poaching. Stir-fry in olive or canola oil, or, better yet, use cooking spray.
o Avoid duck, which can be very fatty.
· Meats (including beef, veal, pork along with lamb): Look for lean meats along with cut the fat. Here are some tips coming from the United States Department of Agriculture:
o The leanest beef cuts include round steaks along with roasts (eye round, top round, bottom round, round tip), top loin, top sirloin along with chuck shoulder along with arm roasts.
o The leanest pork choices include pork loin, tenderloin, center loin along with ham.
o Choose extra-lean ground beef. Look for at least 0 percent lean. You may even be able to find ground beef which can be 93 percent or 95 percent lean.
o Choose lean roast beef, ham or low-fat luncheon meats for sandwiches instead of luncheon meats with more fat, such as regular bologna or salami.
o Avoid meat which can be heavily marbled, which can be, streaked with fat. Look for meat with the least amount of visible fat.
For cooking:
o Trim visible fat beforehand.
o Broil, grill, roast, poach or boil meat instead of frying.
o Drain any fat which appears during cooking.
o Skip or limit the breading which adds fat along with calories, especially since which causes meat to soak up more fat during frying.
· Dairy: Dairy can be a great source of protein along with calcium, However, dairy can be full of fat, so always choose low-fat or nonfat milk, yogurt along with cheese.
Mindfulness-Based Eating Awareness Helps Adolescents to Eat Healthier Foods along with Be More Active
Overview: Researchers coming from the Georgia Prevention Institute at the Medical College of Georgia at Augusta University conducted a pilot study of 40 adolescents which found which mindfulness-based eating awareness training encouraged adolescents to eat healthier along with exercise more along with reduced their tendency to gain weight.
Journal Link: http://medcraveonline.com/IJCAM/IJCAM-03-00070.pdf
Journal Citation: Barnes VA, Kristeller JL, Johnson MH (2016) Impact of Mindfulness-Based Eating Awareness on Diet along with Exercise Habits in Adolescents. Int J Complement Alt Med 3(2): 00070. DOI: 10.15406/ijcam.2016.03.00070
How to Apply: Here are a couple of the techniques used from the study along using a few some other tips you can use:
– Meditation:
o Raisin Meditation: See http://ggia.berkeley.edu/practice/raisin_meditation ; http://hfhc.ext.wvu.edu/r/download/114469
o Breathing Awareness Meditation (BAM): “The BAM technique involves having the individual sit upright in a comfortable position with eyes closed. The technique cultures ‘moment-to-moment non-judgmental awareness’ while the individual focuses completely on the activity of breathing. Subjects are instructed to focus upon the movements of their diaphragm while breathing in a slow, deep, relaxed manner. Subjects are taught which if they find their attention shifting toward unrelated thoughts, ideas, or images, to simply acknowledge along with accept them without generating judgments about them along with to shift attention back to the breathing.”
– Eat Slowly: Take your time – the foods will not disappear.
– Be Aware: Be aware of the foods you’re eating. Think about the food, which’s nourishment, taste along with texture.
– Shut which off: Try to eat in silence when you can. No TV, computer, or phone calls.
– Learn about your food. Learning more about where your food came coming from helps you to consume which more mindfully.
– Make sure you are hungry when you eat; be aware of food cues. Just because which’s noon doesn’t mean you have to eat if you’re not hungry. Eat when you are hungry (if time allows).
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