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Although paying special attention to your blood sugar should be a priority for people with diabetes, taking note of what you’re eating can help to prevent a glucose spike, in turn regulating your energy levels, mood, and even hunger. “Sometimes people who experience a blood sugar spike may feel ‘buzzy’—a little jittery or anxious, or like they’re a bit out of balance,” Wendy Bazilian, DrPH, RDN, previously told mbg.
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Whether they know it or not, most Americans don’t go a day — or often a single meal — without eating ultraprocessed foods.
From sugary cereals at breakfast to frozen pizzas at dinner, plus in-between snacks of potato chips, sodas and ice cream, ultraprocessed foods make up about 60% of the U.S. diet. For kids and teens, it’s even higher – about two-thirds of what they eat.
That’s concerning because ultraprocessed foods have been linked to a host of negative health effects, from obesity and diabetes to heart disease, depression, dementia and more. One recent study suggested that eating these foods may raise the risk of early death.
Nutrition science is tricky, though, and most research so far has found connections, not proof, regarding the health consequences of these foods.
Food manufacturers argue that processing boosts food safety and supplies and offers a cheap, convenient way to provide a diverse and nutritious diet.
Even if the science were clear, it’s hard to know what practical advice to give when ultraprocessed foods account for what one study estimates is 73% of the U.S. food supply.
The Associated Press asked several nutrition experts and here’s what they said:
Most foods are processed, whether it’s by freezing, grinding, fermentation, pasteurization or other means. In 2009, Brazilian epidemiologist Carlos Monteiro and colleagues first proposed a system that classifies foods according to the amount of processing they undergo, not by nutrient content.
This article is part of AP’s Be Well coverage, focusing on wellness, fitness, diet and mental health. Read more Be Well.
At the top of the four-tier scale are foods created through industrial processes and with ingredients such as additives, colors and preservatives that you couldn’t duplicate in a home kitchen, said Kevin Hall, a researcher who focuses on metabolism and diet at the National Institutes of Health.
“These are most, but not all, of the packaged foods you see,” Hall said.
Such foods are often made to be both cheap and irresistibly delicious, said Dr. Neena Prasad, director of the Bloomberg Philanthropies’ Food Policy Program.
“They have just the right combination of sugar, salt and fat and you just can’t stop eating them,” Prasad said
However, the level of processing alone doesn’t determine whether a food is unhealthy or not, Hall noted. Whole-grain bread, yogurt, tofu and infant formula are all highly processed, for instance, but they’re also nutritious.
Here’s the tricky part. Many studies suggest that diets high in such foods are linked to negative health outcomes. But these kinds of studies can’t say whether the foods are the cause of the negative effects — or whether there’s something else about the people who eat these foods that might be responsible.
At the same time, ultraprocessed foods, as a group, tend to have higher amounts of sodium, saturated fat and sugar, and tend to be lower in fiber and protein. It’s not clear whether it’s just these nutrients that are driving the effects.
Hall and his colleagues were the first to conduct a small but influential experiment that directly compared the results of eating similar diets made of ultraprocessed versus unprocessed foods.
Published in 2019, the research included 20 adults who went to live at an NIH center for a month. They received diets of ultraprocessed and unprocessed foods matched for calories, sugar, fat, fiber and macronutrients for two weeks each and were told to eat as much as they liked.
When participants ate the diet of ultraprocessed foods, they consumed about 500 calories per day more than when they ate unprocessed foods, researchers found — and they gained an average of about 2 pounds (1 kilogram) during the study period. When they ate only unprocessed foods for the same amount of time, they lost about 2 pounds (1 kilogram).
Hall is conducting a more detailed study now, but the process is slow and costly and results aren’t expected until late next year. He and others argue that such definitive research is needed to determine exactly how ultraprocessed foods affect consumption.
“It’s better to understand the mechanisms by which they drive the deleterious health consequences, if they’re driving them,” he said.
Some advocates, like Prasad, argue that the large body of research linking ultraprocessed foods to poor health should be more than enough to spur government and industry to change policies. She calls for actions such as increased taxes on sugary drinks, stricter sodium restrictions for manufacturers and cracking down on marketing of such foods to children, the same way tobacco marketing is curtailed.
“Do we want to risk our kids getting sicker while we wait for this perfect evidence to emerge?” Prasad said. Earlier this year, FDA Commissioner Robert Califf broached the subject, telling a conference of food policy experts that ultraprocessed foods are “one of the most complex things I’ve ever dealt with.”
But, he concluded, “We’ve got to have the scientific basis and then we’ve got to follow through.”
In countries like the U.S., it’s hard to avoid highly processed foods — and not clear which ones should be targeted, said Aviva Musicus, science director for the Center for Science in the Public Interest, which advocates for food policies.
“The range of ultraprocessed foods is just so wide,” she said.
Instead, it’s better to be mindful of the ingredients in foods. Check the labels and make choices that align with the current U.S. Dietary Guidelines, she suggested.
“We have really good evidence that added sugar is not great for us. We have evidence that high-sodium foods are not great for us,” she said. “We have great evidence that fruits and vegetables which are minimally processed are really good for us.”
It’s important not to vilify certain foods, she added. Many consumers don’t have the time or money to cook most meals from scratch.
“I think foods should be joyous and delicious and shouldn’t involve moral judgment,” Musicus said.
The Associated Press Health and Science Department receives support from the Howard Hughes Medical Institute’s Science and Educational Media Group. The AP is solely responsible for all content.
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From the moment that food enters your mouth to the moment it exits your body, every ingredient you ingest goes on a winding journey of digestion, absorption, and excretion. But while the process takes between 24 and 72 hours to complete, there are some foods that are naturally easier to digest than others, which can have a major impact on the comfort of your body after eating.
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Eating for heart health is essential, and sunflower seeds can help you do just that. Packed with dietary fiber, they help reduce cholesterol. “Studies1 indicate that eating sunflower seeds, as well as other types of seeds, multiple times a week can promote heart health by supporting healthy cholesterol and blood pressure levels,” explains registered dietitian Molly Knudsen, M.S., RDN.
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Apple cider vinegar makes for a tasty salad dressing or marinade, but new research has found that it also could be useful in boosting weight loss efforts.
Daily consumption of small amounts of apple cider vinegar — which is made from fermented apple juice and contains the active ingredient acetic acid — may aid weight management in people who are overweight or obese, according to a study published earlier this month in BMJ Nutrition, Prevention & Health.
The small study focused on 120 people from Lebanon, ages 12 to 25 years, who had obesity or were overweight. Some participants were randomly assigned to drink either 5, 10 or 15 milliliters of apple cider vinegar diluted in a cup of water once a day, first thing in the morning, for a period of 12 weeks. Other participants were given a placebo liquid to drink each day.
Compared with the people given the placebo, the participants who drank the apple cider vinegar lost “significant” amounts of weight, losing an average 15 pounds over the course of the study. The apple cider vinegar drinkers also saw reductions in BMI. Those who drank the largest amount of apple cider vinegar, 15 milliliters, experienced the largest decreases in weight and BMI after 12 weeks.
The apple cider vinegar drinkers also saw significant reductions in waist and hip measurements and body fat ratio compared with the placebo. These reductions were similar regardless of dose, suggesting the effect didn’t depend on the quantity, the researchers say.
There were also improvements in metabolic markers — which are used to gauge someone’s overall health — such as levels of blood glucose, triglycerides and total cholesterol.
“These results suggest that apple cider might have potential benefits in improving metabolic parameters related to obesity and metabolic disorders in obese individuals,” the study authors said. “The results might contribute to evidence-based recommendations for the use of (apple cider vinegar) as a dietary intervention in the management of obesity.”
The authors note that there are some limitations, including the study’s small sample size and short 12-week period, which is not enough to gauge possible longterm side effects.
Furthermore, while apple cider vinegar has shown to have several possible health benefits — like killing harmful bacteria, managing diabetes and improving heart health — it is not necessarily a “magic pill,” registered dietitian nutritionist Michelle Routhenstein told Healthline.
“(Apple cider vinegar) needs to be looked at in conjunction with overall diet and physical activity, as well as stress and sleep management, to have a significant long-lasting impact,” Routhenstein said.
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Franki Rudnesky
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If you’re a vegetarian like I am, you know it can be a struggle, whether you’re searching for suitable items on a restaurant menu, avoiding spending an excessive amount on groceries (high-quality soy-based “meat” items are not cheap), or trying to fit enough protein into your diet. Luckily, I’ve got a solution for you: plant-based meal kits. These awesome boxes save you time (no excessive chopping and dicing!), trips to the store, and a whole bunch of money — plus, the meals are absolutely delicious. Whether you’re totally plant-based, flirting with the idea of veganism, or just an omnivore looking for some veggie-forward options, we’ve rounded up some of the best vegan and vegetarian meal kits below.
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Phoebe Sklansky
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For many of us, the holidays are filled to the brim with sugary treats, heavy meals and perhaps a drink or a dozen. Now that the holidays have come and gone, we may feel lousy or simply that some of our health habits have fallen by the wayside. Perhaps it is time then for a post-holiday habit refresh to steer ourselves back on track and keep ourselves accountable.
As you know, I’m not a fan of the diet mindset and the work I do centres on:
Still, I recognize that early in the year people are extra motivated to establish habits. Ultimately, a post-holiday habit refresh involves nutrition, lifestyle, movement and mindset. Since I’ve been in this field, I’ve learned that working on any of these elements on their own is going to beneficial, yet if we’re looking at total and optimal health we also need to look at how all of these things work together.
The effect of a healthy lifestyle altogether is much greater than the sum of its parts.
Here are a few guidelines to get you started, or at least think about starting, to bring about a healthy year ahead.
High glycemic foods are those that are immediately digested and hit our bloodstream quickly, leading to highs and lows in our blood sugar levels. This can lead to some dire consequences, which I wrote about in more detail here.
High glycemic foods include:
Focus on low-glycemic foods such as:
I’ve been sugar free for well over four years now and this has made a massive difference in my life. I sleep better, I have more energy and I feel like my brain is running at a more effective level (which allows me to be more present with my family as well as all of you).
My 7 Day No Sugar Challenge is a great place to start. (In fact, this is how I started when I quit sugar. My intention was to ditch it for a week and then I just kept going and going.) Don’t think about what you’ll be eating in one month or six months – start with one week. You can eliminate sugar for one week!
More resources on reducing, avoiding and replacing sugar:
Dairy was one of the first foods I eliminated completely 15 years ago when I was diagnosed with Crohn’s disease. There are many reasons why dairy isn’t a health-promoting food, including our inability to digest it, the allergenic properties of milk proteins, the lack of support for bone health, and more. You can learn about this in-depth here:
Homemade is going to be optimal for the best health benefits!
While there can be some health benefits to alcohol in certain situations, when we are working to build our health back up alcohol generally serves to break it down. For every alcoholic drink consumed, try increasing water intake by two glasses. Those pitchers of beer are suddenly looking rather huge, aren’t they?
Other non-alcoholic drinks to enjoy include:
Potatoes don’t count here! We want the dark leafy greens: the kale, spinach, chard, romaine, and mixed salad greens. Also add in some of the brassica family of vegetables: broccoli, cauliflower, cabbage and Brussels sprouts. These are all rich in phytonutrients; keys to increasing energy production in the cells and removing waste to enhance our detoxification processes.
The amino acids in protein are the building blocks of our body systems and are essential for hormone and enzyme production, immunity, muscle growth, and repair. We therefore need the best quality to build and repair any damage that may have been caused by our holiday merriment.
Vegetable-based proteins like lentils, legumes, beans, peas, nuts and seeds are excellent choices. They are rich in fibre as well; essential for removing excess waste.
For animal-derived proteins, choose the best quality meat, fish, poultry and eggs that you can afford.
Daily movement helps:
There are very few things I’ve experienced in my life that I would call life-changing, but my Obé Fitness habit has been. These workouts are on-demand, short, full of variety and are utterly FUN. Most important for me, however, is the mental and emotional shift I am feeling. I feel stronger, and more resilient mentally.
I encourage you to find what works for you.
Here in Canada, where I am, the new calendar year means snow, more hours of darkness and cold temperatures. We usually like to escape to California every winter; but that hasn’t been in the cards for the last couple of years.
To help me beat the winter blues, I like to get outside (as much as weather permits), even if it’s just to a park in the city. This has had a massive impact on my health and wellbeing.
More on the benefits of nature and sunshine:
Breathing is such a simple thing and yet we spend so much time with our shoulders scrunched up, our muscles tight and our breathing short and shallow.
Try to implement a simple breathing technique to help bring oxygen to your tissues, improve digestion, clear your mind and reduce stress. As a start, take five deep, slow breaths in bed when you wake up in the morning.
You can also try my 30-second coherence technique, which has been a game changer for my brain and overall mental attitude.
You can increase your time spent in mindfulness or meditation as you become more comfortable and patient with the process. This 20-minute coherence class of mine is completely free.
Just think of it this way: everything we eat, think and do can either serve to build up our health or build up disease. Once we start to see and feel the positive results from our efforts, we may just find that what started as a post-holiday habit refresh or clean-up, may soon become a way of living.
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Meghan Telpner
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For many of us, the holidays are filled to the brim with sugary treats, heavy meals and perhaps a drink or a dozen. Now that the holidays have come and gone, we may feel lousy or simply that some of our health habits have fallen by the wayside. Perhaps it is time then for a post-holiday habit refresh to steer ourselves back on track and keep ourselves accountable.
As you know, I’m not a fan of the diet mindset and the work I do centres on:
Still, I recognize that early in the year people are extra motivated to establish habits. Ultimately, a post-holiday habit refresh involves nutrition, lifestyle, movement and mindset. Since I’ve been in this field, I’ve learned that working on any of these elements on their own is going to beneficial, yet if we’re looking at total and optimal health we also need to look at how all of these things work together.
The effect of a healthy lifestyle altogether is much greater than the sum of its parts.
Here are a few guidelines to get you started, or at least think about starting, to bring about a healthy year ahead.
High glycemic foods are those that are immediately digested and hit our bloodstream quickly, leading to highs and lows in our blood sugar levels. This can lead to some dire consequences, which I wrote about in more detail here.
High glycemic foods include:
Focus on low-glycemic foods such as:
I’ve been sugar free for well over four years now and this has made a massive difference in my life. I sleep better, I have more energy and I feel like my brain is running at a more effective level (which allows me to be more present with my family as well as all of you).
My 7 Day No Sugar Challenge is a great place to start. (In fact, this is how I started when I quit sugar. My intention was to ditch it for a week and then I just kept going and going.) Don’t think about what you’ll be eating in one month or six months – start with one week. You can eliminate sugar for one week!
More resources on reducing, avoiding and replacing sugar:
Dairy was one of the first foods I eliminated completely 15 years ago when I was diagnosed with Crohn’s disease. There are many reasons why dairy isn’t a health-promoting food, including our inability to digest it, the allergenic properties of milk proteins, the lack of support for bone health, and more. You can learn about this in-depth here:
Homemade is going to be optimal for the best health benefits!
While there can be some health benefits to alcohol in certain situations, when we are working to build our health back up alcohol generally serves to break it down. For every alcoholic drink consumed, try increasing water intake by two glasses. Those pitchers of beer are suddenly looking rather huge, aren’t they?
Other non-alcoholic drinks to enjoy include:
Potatoes don’t count here! We want the dark leafy greens: the kale, spinach, chard, romaine, and mixed salad greens. Also add in some of the brassica family of vegetables: broccoli, cauliflower, cabbage and Brussels sprouts. These are all rich in phytonutrients; keys to increasing energy production in the cells and removing waste to enhance our detoxification processes.
The amino acids in protein are the building blocks of our body systems and are essential for hormone and enzyme production, immunity, muscle growth, and repair. We therefore need the best quality to build and repair any damage that may have been caused by our holiday merriment.
Vegetable-based proteins like lentils, legumes, beans, peas, nuts and seeds are excellent choices. They are rich in fibre as well; essential for removing excess waste.
For animal-derived proteins, choose the best quality meat, fish, poultry and eggs that you can afford.
Daily movement helps:
There are very few things I’ve experienced in my life that I would call life-changing, but my Obé Fitness habit has been. These workouts are on-demand, short, full of variety and are utterly FUN. Most important for me, however, is the mental and emotional shift I am feeling. I feel stronger, and more resilient mentally.
I encourage you to find what works for you.
Here in Canada, where I am, the new calendar year means snow, more hours of darkness and cold temperatures. We usually like to escape to California every winter; but that hasn’t been in the cards for the last couple of years.
To help me beat the winter blues, I like to get outside (as much as weather permits), even if it’s just to a park in the city. This has had a massive impact on my health and wellbeing.
More on the benefits of nature and sunshine:
Breathing is such a simple thing and yet we spend so much time with our shoulders scrunched up, our muscles tight and our breathing short and shallow.
Try to implement a simple breathing technique to help bring oxygen to your tissues, improve digestion, clear your mind and reduce stress. As a start, take five deep, slow breaths in bed when you wake up in the morning.
You can also try my 30-second coherence technique, which has been a game changer for my brain and overall mental attitude.
You can increase your time spent in mindfulness or meditation as you become more comfortable and patient with the process. This 20-minute coherence class of mine is completely free.
Just think of it this way: everything we eat, think and do can either serve to build up our health or build up disease. Once we start to see and feel the positive results from our efforts, we may just find that what started as a post-holiday habit refresh or clean-up, may soon become a way of living.
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Meghan Telpner
Source link
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And yet, the decision to partake in Dry January can be overshadowed by diet-centric motives and language. Alcohol Change UK describes the initiative as “a break and a total reset for the body and mind.” This word “reset” pops up in nearly every article I read about Dry January (see here, here, and here), despite the fact that it’s medically impossible for your body to reset to a natural state of wellness, which I assume is the aspiration here.
Usually, the word “reset” – along with its pal’s detox, cleanse, etc. – is a red flag that you have stumbled across a fad diet and that you should probably run. But when it comes to Dry January (and other sobriety-orientated challenges), this word is allowed to creep back into our consciousness – as Christy Harrison said in conversation with GLAMOUR earlier this year, diet culture is a “slippery thing.” If we’re using diet-coded language to describe our attempts at sobriety, who’s to say we aren’t legitimising the culture these words represent?
Moreover, the benefits of participating in Dry January or any short-term sobriety challenges often veer into weight loss land, which isn’t inherently problematic. Still, it’s worth keeping an eye on.
“Did you know a standard glass of wine can contain as many calories as a piece of chocolate, and a pint of lager has about the same number of calories as a packet of crisps?” reads the opening sentence on an NHS “alcohol advice” webpage. “So, if you’re trying to lose weight you need to think about what you are drinking as well as what you are eating.”
While it’s useful for some people to understand the caloric content of different alcoholic drinks, I wonder whether it could lead to an unhelpful conflation between food, which we need to consume to survive, and substances like alcohol, which we really don’t need to survive. This blurred understanding of food and alcohol can lead to disordered eating and problematic drinking, as Harrison sometimes sees in her clients:
“People will end up “drinking their calories” where they’ll decide to drink wine or drink whatever beverage instead of eating […] They’ll skip meals to try to save up their calories for alcohol.”
As Harrison points out, this is rarely sustainable: “People’s inhibitions are lowered as they go through a night of drinking, and hunger builds up because they’re not actually getting their needs met through alcohol […] And so at the end of the night, they’ll end up having a food binge because of all those factors and then I’ve seen people say, “Well, I have to stop drinking because it’s making me eat. It’s making me break my diet.”
Last year, I also spoke to Holly Whitaker – author of the bestselling How To Quit Like A Woman – about the “wellness lens” through which sobriety is often viewed. She points out that Dry January itself gives “people who might not otherwise examine how alcohol shows up in their lives the space to do so. It allows them to do this within a community.” Given that we still live in a society hell-bent on forcing alcohol down our throats – literally – Whitaker also notes that Dry January “creates an excuse” for people to quit drinking without having to go to uncomfortable lengths to justify their decision.
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Lucy Morgan
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There might be affiliate links on this page, which means we get a small commission of anything you buy. As an Amazon Associate we earn from qualifying purchases. Please do your own research before making any online purchase.
If you’re in a hurry and just want to know what the best portion control plate for a healthy diet is, then we recommend Bariatric Surgery Bowl + 8 Inch Plate Set as the best choice.
There are many of us who have a weakness when it comes to portion control with food.
When we eat something we like, we are often tempted to go back for seconds!
However, while eating more food may make us feel good in the short term, it will hinder your ability to lose weight.
Eating the correct portion sizes will help you lose weight and force you into a healthy diet that will increase your energy, improve your sleep, and make you feel better overall.
Using a portion control plate for your meals will help you limit your eating to only the amount of food that your body needs.
We have reviewed the top products on the market today so you can find a portion control plate that is right for your needs.
Don’t have time to read the entire review?
Here are our choices for the best portion control plates of 2024!
You first need to identify exactly what you want from your portion control plate.
Are you looking to lose weight?
Or are you looking for a simple solution to be able to bring lunch to work without having to measure how much food to bring?
According to the American Diabetes Association, eating the correct portions of food can help you manage your blood glucose levels and your weight. To this end, you can fill your portion control plate easily without using special tools or having to count calories.
Consider your budget and needs while shopping around for a portion control plate.
Also, think about if you will be the only person using the plate, or if other people in your household may be using it as well. This can help to narrow down your choices.
The first step in using a portion control plate is learning and seeing the correct serving size.
The serving size refers to the amount of food that is recommended by government agencies, such as the Dietary Guidelines put out by the Office of Disease Prevention and Health Promotion.
Proper serving sizes can typically be found by reading a nutritional label, but a portion is the amount of food that a person actually consumes. Most of the time, the portion size is larger than the serving size because people don’t know any better.
Follow the instructions on your portion control plate to meet your dietary goals. These plates make it simple to learn how much food you should be eating during each meal.
Use these plates by simply filling them with the food that they specify in each area of the plate.
Do you pressure yourself to finish a meal, even if you’re full?
If the answer to this question is yes, you may need a portion control plate to help you gauge when you’re done eating. While you may believe that it is wasteful to leave food on your plate, the food is actually not going to waste if you are able to save some for leftovers.
This actually makes your meals much more economical. When it comes to eating after you’re full, stop thinking that it is a bad thing to still have food on your plate.
Do you eat your children’s leftovers?
Again, you likely don’t want to waste food, and your children are probably not focusing on that too much. It is hard to get children to eat everything on their plates, but that does not mean that you need to eat more.
Give your children small servings to start, to help determine if they like something before putting the entire meal on their plates.
This will prevent food from going to waste because it has been touched. Try to abstain from your child’s leftovers if you do not need to eat them.
Do you like to go back for seconds or thirds at meals?
The problem with making more food than you need to eat is that it makes it very tempting to allow your eyes to get bigger than your stomach.
Using a portion control plate will help you eat a reasonable amount of food from the start. This will also help you to evaluate the nutritional content of what you are eating before you begin.
For example, you will have a better sense of how many servings of vegetables you have on your plate compared to how many servings of simple carbohydrates. Before thinking about going back for seconds, stop to have a small drink of water.
Also, stop to consider if you are going back for seconds because you are still hungry, or simply because the food is in sight and you enjoy it.
Do you feel sick after eating because you’re so full?
According to Cara Stewart, a dietitian and nutritionist, it can take up to 20 minutes for your brain to receive the signal that your stomach is full. If you usually finish a meal and feel uncomfortably stuffed, this is a good tip to keep in mind.
Try to eat slowly to help give your brain the time it needs to realize you have had enough to eat. It may help you to chew slowly, or try setting your fork down after each bite.
If you give your brain the time it needs to acknowledge that you have had enough to eat, you will be much less likely to overeat and be uncomfortable.
There are several options for portion control plates on the market to help you improve your diet.
Here are the eight best products for 2024 that provide the most value to the consumer. The product that is best for you may depend upon your specific needs.
Treating obesity is a complex challenge involving changing someone’s relationship with food and exercise.
However, according to the Australian Family Physician Journal, controlling portion sizes of meals is a simple and reliable way to assist in extreme weight loss. This set of bowls and plates helps in doing just that.
This Bariatric Surgery Bowl + 8 Inch Plate Set, which are designed and produced by Portion Perfection (the original creators of the decade-old portion plate that is still a popular item today) offer an ideal practical solution for people who have a Gastric Band, Sleeve Gastrectomy, or who have recently had Gastric Bypass surgery.
Created by Amanda Clark–an Advanced Accredited Dietitian, and a leader in the field of dietetics–this product is often recommended by dietitians, physicians, diabetes specialists, and bariatric nurses all over the world.
They’re perfect for bariatric patients, but really can help anyone who is trying to learn about portion control.
This set of plates and bowls helps you control your calorie intake by sight and offers a visual reminder for bariatric patients to achieve the best results after having weight loss surgery.
Learning to visualize quantities using these plates and bowls will help set you up for continued weight loss success in the future.
When you order this product, you will receive two Portion Perfection bowls that display cup measurements on the inside, allowing you to add your food to the bowl without having to measure or weigh it first.
These bowls are especially helpful to use during the early post-surgery period, during which patients are advised to consume a 1/2 cup of puree, because this can easily be measured as you’re pouring your puree directly into the bowl.
The two plates that come in your order are designed around three strategies:
While similar products claim to be “bariatric” plates, they’re typically merely small plates that include pictures. These plates, however, are a product of years of research and strategy to formulate the most effective product available.
These plates are made for Australian customers, and come with a booklet (the Australian Healthy Snack Bible) that specifies what types of foods to eat and teaches you how to maintain a high level of food tolerance following bariatric surgery.
This book is updated annually, so you can be sure to find the products listed in this booklet in your local grocery store.
The foods and snacks in this book are identified in correct portion sizes and help eating feel good again.
The foods that are specified to go on these plates and bowls won’t get stuck in your body before reaching your stomach, which reduces your chances of experiencing reflux or rapid gastric emptying, which can lead to nausea and stomach cramps.
This strategic system is perfect to use for the stage 3 gastric sleeve or bypass diet because it clearly leads you through a balanced, low GI, portion controlled diet.
Based on over 20 years of clinical research, and presented in a clearly illustrated format, the information on these plates and bowls is easy to understand and remember.
Finally, Portion Perfection offers calorie guides for 1300, 1600, 1800, and 2200-calorie diets, or can be used in conjunction with guidelines that are customized by your doctor.
PROS
CONS
Controlling your food portions does not mean no longer having the types of food you like best.
Usually, it means you can still indulge, but must do so in moderation. This product keeps that principle in mind, and makes space for your favorites on the plate.
When choosing the right plate for portion control, it is wise to avoid those that are made from materials that can potentially leach harmful chemicals and contaminate your food.
With this La Boos Square Portion Control Plate, you don’t have to worry about contamination. It is made with bamboo, is 100% BPA-free, and comes in an elegant design.
As a bonus, you aren’t
the only person who will benefit from an elegantly presented, healthy meal. The
environment will also benefit, because the materials used to make this plate are
sustainable and eco-friendly.
PROS
CONS
This is the most affordable choice of those we have reviewed.
It is great for people who just want to get started right away or those who want to give portion control a shot before spending a lot of money on it.
This Health Beet Portion Control Plate promotes healthy eating habits and inspires creative cooking. It is also easily read by children, so it can be used by people of any age.
PROS
CONS
The Meal Measure 1 Portion Control Tool is a measuring tool that you can use to measure your food right on your plate. Each section is clearly labeled for a vegetable or fruit, a starch, and a protein. Each section measures one cup at the top and has a one-half cup line inside.
The protein section is equal to about three ounces, or the size of a deck of cards.
PROS
CONS
It’s important to teach kids healthy eating habits from a young age, but that can be difficult, especially for picky eaters.
These portion control plates from Health Beet make healthy portions simple, visual, colorful, and fun, and are especially designed to meet the nutritional needs of kids from 2-12.
Kids love the perfect size and bright colors, and quickly learn how to make good food choices for themselves.
The Health Beet Portion Plate for Kids & Toddlers are designed by dietitians, to help making healthy, balanced meals simple and appealing.
The three deep compartments divide the plate into areas for proteins, grains, and fruits and vegetables, with simple, colorful pictures kids will love.
Designed with the correct portions for kids 2-12, the plates make portion control easy and intuitive. Picky eaters will appreciate that the foods are kept separate, and the plates will help to develop their palate.
The Health Beet Portion Plate for Kids & Toddlers is safe, sturdy, and re-usable, with no BPA, PVC, melamine, or phthalates. The plates are dishwasher safe, and have save, curved edges.
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This is a great product for people who are on the go.
These Precise Portions 2-Go Healthy Portion Control Plates are divided into three different sections for lean meat, non-starchy vegetables, and starch or grains, to help users easily control their portion sizes.
These travel plates are able to keep your food portions exact, even when you are taking your food with you.
To make sure that your portioned food stays in place and secure, this product comes with sealable lids. This is great for people who want to pack a healthy, portioned lunch for work, or send a healthy lunch to school with their children.
It can also be used for nutritional snacks on the days when you are extra busy.
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These Shopwithgreen Unbreakable Divided Plates are incredibly strong and durable, and come in a huge range of colors for every style and occasion.
Even better, they are made out of recycled milk jugs, and are, in turn, 100% recyclable when you are done with them.
The heavy-duty recycled HDPE plastic is free of harmful materials, is microwave and dishwasher safe, and is rugged and durable.
It’s nice when doing something good for your body also does good for the earth, and these divided plates are a fantastic choice for the environment.
They are sturdy, stackable, and reusable, with deep dividers and a tip-resistant design.
Safe for toddlers, these plates are also perfect for picnics, barbecues, outdoor events, and the whole family.
They are free of BPA, phthalates, PVC, and melamine. Because they don’t have surface coating or decals, they can be used in the freezer, microwave, and dishwasher.
The Shopwithgreen set is made in America, in an FDA-regulated facility. These plates and bowls are available in 17 different color choices and are shipped with reduced packaging for even less environmental impact.
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This complete portion control system helps you eat healthy, reduce portions, and even lose weight in a simple system that doesn’t require counting calories or weighing food.
Simply fill the colored and labeled containers with the right foods and follow the included color-coded meal plan, and controlling portions and weight becomes incredibly simple.
This comprehensive portion control system includes 7 portion control containers, a how-to guide, an interactive planner, and a 21-day recipe book, for a simple, affordable, total meal manager.
The 21 Day Portion Control Containers Kit comes with 7 food containers that are color coded and labeled, and precisely measured for perfect food portions.
The containers are nestable and microwavable, and also freezer and dishwasher safe, for endless options.
The containers are also BPA-free, DEHP-free, and made of high quality thicker plastic for greater durability. Lids fit securely and are easy to use.
Along with the guide, recipes, and interactive planner, these containers form the basis of an incredibly simple way to manage your diet and make healthy food choices without weighing, counting, or measuring.
The 21 Day Portion Control Containers Kit comes with 7 color-coded containers with labeled lids, an interactive planner, a how-to-guide, and a recipe e-book (the book and planner are emailed to you after ordering).
SmartYOU Products is also giving away a free tape measure so you can track your progress. The company backs this system with a 100% satisfaction guarantee.
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In conclusion, the best overall product for this category is the Bariatric Surgery Bowl + 8 Inch Plate Set
This product is very easy to use and comes with clear instructions. It will also keep you from overeating and going back for seconds if you use it properly.
You won’t pressure yourself to overeat if you have this tool to help measure what to put on your plate. Rather, you will be able to eat the perfect amount of food for every meal without having to stuff yourself.
This cost-effective option for weight loss helps to take the guesswork out of portioning out your meals, and will definitely stop you from feeling uncomfortably full after you eat.
If you have children, you will not be tempted to finish their leftovers anymore, because they will not fit on this product.
If you are trying to lose weight, it is important to focus on your diet and how much you are eating. Having a product like this is a simple tool to really get you started.
Don’t be negligent when it comes to your diet. Make sure that you have a tool like the Bariatric Surgery Bowl + 8 Inch Plate Set to help you eat the healthiest amount of food for your body.
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Many people have a love-hate relationship with food.
The unhealthy way that many of us view food can lead to eating disorders. One such disorder is binge eating. This happens when a person periodically overeats (usually very quickly) to the point of discomfort and then feels shame or guilt afterward.
For some, binge eating begins as a mindless habit of sitting down in front of the TV with a big bowl of popcorn or a bag of chips. In time, this habit evolves into uncontrolled eating that quickly spirals into a myriad of negative consequences.
Because of the guilt and shame that is associated with binge eating and obesity, some people take compensatory measures such as severe food restrictions, purging, or extreme exercise to counter the incidence of binge eating. It can become a life-threatening disorder.
Nevertheless, with help, a person can overcome binge eating. In this article, we’ll explore the root causes of binge eating disorder and provide five proven strategies that will help you stop binge eating.
Side note: Before we move on, it’s important to know that binge eating is often recognized as an eating disorder with severe, long-term, negative health consequences.
If you feel like this is a habit that’s out of control, consulting a certified medical practitioner regarding this matter is essential in order for you to get the proper diagnosis and appropriate treatment.
The information given in this article is not intended to be a substitute for professional medical advice.
Binge eating and depression are closely linked. In fact, the same genes that are involved in depression may also be involved in eating disorders such as binge eating. While feelings of depression can make someone eat more, it can also begin a cycle because people often feel depressed after a binge.
When you are depressed, it can be difficult to recognize emotional hunger. Once you’ve become more skilled at noticing your hunger cues, you can then determine whether the cues are occurring because of physical or emotional hunger.
Some indicators to look for include sudden (emotional) vs. gradual (physical) hunger, specific (emotional) vs. general (physical) hunger, and if the hunger is occurring in your stomach or in your mind.
You also want to pay attention to how you feel after you eat. Emotional eating leads to feelings of guilt, while physical hunger leads to feelings of satisfaction and contentment.
If you know that you’re experiencing emotional hunger, find something to do other than eat. Your body is not asking for nourishment, so anything you consume will be in excess.
Depression also makes you more susceptible to the “what the hell effect.” Watch the video below for a quick overview of the “what the hell” effect and 5 simple strategies you can use to overcome this negative mindset.
The experiences that you have lived through can impact your eating habits. Scientists have found that about 25% of people who binge eat have experienced trauma in their lives, such as abuse, assault, a life-threatening accident, witnessing a serious crime, or experiencing war.
Both trauma and binge eating are related to functional issues with stress hormones and mood-regulating brain chemicals, and your genes might also determine if you are at risk for developing these disorders.
Most of the time, trauma leads to PTSD, which can then eventually develop into binge eating as a side effect. Scientists think people who have experienced trauma tend to turn to food to escape the painful memories that are associated with traumatic events.
Also, people suffering from PTSD have a very difficult time focusing on the present and the future due to the fact that they are distracted with their memories of trauma. Sometimes this results in the improper planning of meals, which leads to severe hunger and overeating.
People who binge eat often don’t know exactly what they’re feeling or the reason behind their feelings because they don’t have the necessary coping strategies. So they compulsively try to numb their pain with food.
Using self-soothing as a coping skill for an eating disorder often requires a very gentle approach to oneself. Those who know how to comfort themselves are familiar with how and when to rest, and they treat themselves to things that make them feel good—which often includes food.
During childhood, people look toward their primary caregivers for comfort, but if the caregivers cannot fully meet the child’s needs, he or she must develop self-soothing techniques such as thumb sucking or holding a favorite stuffed animal.
As people mature, more sophisticated coping skills emerge. While a lot of coping skills are healthy, such as running, reading, and spending time with friends, others are unhealthy, like addictions, eating disorders, and self-destructive behaviors.
Research has shown that high weight associated with binge eating is related to metabolic processes that can increase hunger, prevent you from feeling satisfied after eating, and sometimes even control one’s food preferences.
For example, when leptin is released in the body, it sends signals to the hypothalamus that tell your brain you are full. Leptin levels have a direct relationship with body weight because weight gain can lead to leptin resistance.
Another significant hormone that is related to binge eating is grehlin. This peptide hormone serves a critical role in energy balance that impacts binge eating.
Grehlin contributes to the pleasure that people get from eating, especially when eating energy-dense foods that are high in fat and sugar. Elevated levels of this hormone can cause a significant shift in food preferences to these high-calorie foods.
In animal studies concerning binge eating, grehlin has a positive association with increased reward signals in the brain when eating high-fat foods.
Most of us care about what other people think. Social pressures in friendship groups often lead to the spread of binge eating, especially among athletic teams, cheerleading squads, and sororities.
Groups develop their own social norms regarding appropriate behaviors, and if eating and losing weight are important to the group, norms will emerge that define how much, when, and with whom people eat. Displaying counter-normative behaviors in groups such as these can result in rejection.
Those with a history of dieting may believe that dieting is the solution to their weight problems. The truth is, their habits of dieting are often the culprit.
They often have an unhealthy relationship with food that works in a cycle of binging and then dieting and then binging again. Fortunately, healthy food rules can be learned so people no longer feel the need to diet or binge.
Also, for people who have gone on crash diets in the past that worked for a short period of time, they may retain the idea that they can always go back and do a quick crash diet after a period of binging to “undo” the harm that they have done. This is unhealthy and not sustainable in the long run.
Constantly binging and “punishing” oneself by restricting healthy food intake or doing extreme exercise can negatively impact your health. Weight gain is a common symptom of binge eating, considering that about 65% of people who binge eat are overweight.
It is easy to put on weight when you eat a lot of food in a small amount of time without exercising the calories off. This weight gain may lead to heart disease, stroke, type 2 diabetes, cancer, arthritis, high blood pressure, high blood sugar, and unhealthy cholesterol levels.
But trying to counteract your binge eating by depriving your body of the nutrients that it needs or exercising to the point of exhaustion on a regular basis is also a health concern that can lead to malnutrition and injury.
Allow yourself to have healthy fruits if you are craving sweets, or some crunchy vegetables when you want some texture. You can’t starve your body of the nutrition that it needs to function.
When it comes to exercise, your point of overdoing it may be different from someone else’s, but you must first look at your intent in exercising to see if you are doing it for the right reasons and in a healthy manner.
A lot of people who binge eat feel ashamed of their weight, which leads to low self-confidence, which then again leads to overeating. Often, binge eaters are secretive about their eating habits because the shame that they feel about the disorder isolates them from others.
Eating disorders such as binge eating often co-occur with loneliness, which means people may engage in binging behaviors because they are emotionally and physically isolated and are seeking a sense of acceptance and control.
People who suffer from binge eating often avoid situations where food will be served because they are afraid of overeating or they want to avoid questions and looks from others if they don’t eat at all.
People also start to distance themselves from friends, family, and partners so they can spend more time binge eating. Many decline social obligations because they are uncomfortable with their bodies and don’t want to feel judged.
This means stop doing restrictive diets and giving in to cravings. It may sound counterintuitive, but actually giving in to your cravings could well be the key to avoid overeating. But it is important to indulge in moderation.
When you stop eating all of the foods that you enjoy, you are much more likely to give in and binge. Instead of extremely restricting your diet, follow a flexible plan that lets you have a few treats. If you eat a little of what you enjoy on a regular basis, you are less likely to binge eat.
Check out our reviews of healthy food products you can enjoy:
Chronic dieters are known to deprive themselves, which ultimately sets them up for failure. When your body is in a deprived state, it thinks that it is in starvation mode, so your metabolism slows down and your body stops burning fat and stores it in order for you to survive.
Starving yourself by depriving yourself doesn’t work either. When you deprive yourself, you end up in a worse position than where you started because the deprivation turns into an obsession, and when you give in (which you will), your binge could carry on for weeks.
It’s better to allow yourself to have what you want to eat now (in moderation), and upgrade the overall quality of your food to create a balance.
Pressures from society often make people feel inadequate. But when you begin to accept yourself for who you truly are, society’s labels and other people’s opinions about you will no longer matter.
You have to forgive yourself for the unhealthy eating that you have done in the past because it can’t be changed. But you can learn from those mistakes and start to love yourself for who you are rather than what you perceive yourself to look like.
Once you love yourself as a person, you will be able to heal the relationship that you have with food and your body.
You can learn new ways to cope with any physical, emotional, and social stressors that come your way without turning to food. You will also learn to understand why you binge eat, and find ways to better address your needs.
You will be able to get your needs met without turning to food when you love who you truly are. Your happiness will be so deeply rooted that food and your outside appearance become trivial parts of life.
Not all stress are the same. But not knowing how to manage your own reactions in a stressful situation is one of the known triggers of binge eating. Avoid this pitfall by learning new habits to reduce stress.
When some people feel stress coming on, they feel a rapid heartbeat or a queasy feeling. But just as receiving not-so-constructive criticism or bad news from a friend can bring these symptoms on, you have the power to shut these symptoms down.
Some common things that people do in order to make their bodies relax include going for a walk, doing some deep breathing, visualizing a peaceful place, listen to music, and reading.
Whatever method you can find that works for you is great. Once you do find a way to decrease the stress you are feeling, start replacing your eating habit with your new, healthier coping mechanism.
It is important to remember that using food as a coping mechanism to de-stress is a temporary fix that will end up making you feel worse in the future.
Once you have found your healthy method of dealing with stress, you will probably be less resistant to stressful situations because you will know that you can power through them.
This may seem like simple advice, but it is critical when you are trying to overcome binge eating. Our bodies give us signals when we need something—for example, the flu could be our bodies’ way of telling us we need to get some rest. It’s the same with nutrients—our bodies know what we need.
Cultivate intuitive eating instead of compulsive eating. In our fast-paced society, we are very bad at listening to what our bodies are telling us about hunger. Often, our meals revolve around our schedules, with minimal thought given to the times that our bodies are actually hungry.
We grab a quick bite on the go (which may not even be satisfying), and then may not eat again for several hours—at which point we are so hungry that we reach for anything in sight. Take the time to listen to your body and feel when and what you need to eat throughout the day.
Once you start getting the hang of this, it will be easy to plan ahead. You can develop a routine for your meal and snack times, and keep healthy snacks with you during the day so you can just grab them and go.
Being mindful can curb the urge to binge eat. Mindful eating focuses on feeling and paying close attention to the physical sensations, thoughts, emotions, and external environment that co-occur with eating.
This common approach is taught in recovery for binge eating disorder because many people find practicing mindfulness to be helpful when dealing with the urge to binge.
Mindfulness revolves around being aware of the current moment and accepting any thoughts and feelings without judgment as they pass.
Originating from Buddhist meditation, the integration of this practice into the Western world has been helpful for countless people suffering from a wide variety of conditions.
Practicing mindful eating can increase a person’s awareness of their thoughts, emotions, feelings, and behaviors. Eating disorders are often used to numb emotions, but people who are practicing mindfulness reflect on their feelings or experiences prior to a binge, and possibly prevent the binge from happening.
Mindful eating may involve asking yourself questions such as “Am I really hungry, or is there something else that I need right now?” and “What are my current feelings?”
Reflecting on these questions can help people move past urges to binge, and instead, identify what they truly need in order to adequately nourish their bodies and minds.
Binge eating is a formidable opponent but armed with knowledge and a toolbox of coping mechanisms, you can regain control and foster a healthier relationship with food.
Remember, the path to overcoming binge eating is a journey, not a race. Be patient with yourself, celebrate the small victories, and seek support when needed.
Each positive step you take, whether it’s practicing mindfulness, understanding triggers, or reaching out for help, brings you closer to a place of balance and well-being.
The more we honor and accept ourselves as we are, the more positive our lives will become. If you implement the five strategies that we just outlined, you will have taken that first step to stopping the binge eating habit, and to creating a more positive existence.
And if you’re looking for healthier ways to cope with life’s challenges, be sure to read these articles:
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With the United Nations climate talks wrapping up in Dubai, foundations and other funders pledged at least $2.1 billion in new financing to reduce climate impacts, especially from agriculture, and increasing help for vulnerable communities.
The Conference of Parties to the UNFCCC, or COP28 summit, featured numerous firsts, including forums on health, food production and philanthropy. The estimated pledges, which do not represent a complete account of philanthropic commitments at COP28, came from a mix of foundations and private companies with some made in partnership with governments. They will be delivered over a range of timelines.
For the first time, the Global Fund to Fight AIDS, Tuberculosis and Malaria sent a delegation to the conference, pledging to spend 70% of its budget, about $9 billion, in the 50 most climate vulnerable countries over the next three years.
“The honest answer is that the global health community, including us, was so focused on COVID-19, that we probably didn’t pay enough attention to all the signs of what climate change was doing to global health,” said Peter Sands, CEO of the Global Fund.
His organization also launched a set of principles for financing projects at the intersection of climate and health along with the World Health Organization, the Green Climate Fund, The Rockefeller Foundation and COP presidency.
The first Business & Philanthropy forum offered foundations, donors and corporations a larger formal role at a time when COP28 leaders are looking to secure more financing from the private sector.
According to a report from ClimateWorks Foundation released earlier this month, philanthropic funding for climate change mitigation was essentially unchanged in 2022, after showing consistent growth for the past three years. The lack of growth is attributed to global economic conditions, including increased inflation.
“Every sector of society must do more to contribute, including philanthropy,” said Helene Desanlis, ClimateWorks’ director of climate philanthropy for global intelligence, which she said includes both increasing funding amounts and collaborating more closely with other funders and actors.
The forum announced new blended finance vehicles, which can fund initiatives through a mix of corporate investments and donations, as well as a call to direct funding for Indigenous peoples already working to protect the environment in their communities.
Ozawa Bineshi Albert, co-executive director of the Climate Justice Alliance, which advocates for people and organizations in frontline communities affected by climate change, said it’s a welcome idea to increase funding for Indigenous peoples, who she says always face an uphill battle to be heard in these meetings.
“It would be generous for me to say I’m cautiously optimistic,” said Albert. “There’s a difference between folks advocating to be benevolent caretakers of Indigenous people versus Indigenous people being at the table because they’re players and they have a stake in what’s going to happen.”
Albert said the Business & Philanthropy forum can be helpful, but government policy and regulation, especially in reducing carbon production, would be far more helpful.
“Should they and could they do more? Absolutely,” she said.“ Do I think their investment in this is going to rescue us from the crisis we’re in? No. The government still has to act. If we’re not reducing and eliminating the production of carbon with our energy sources, no matter how much philanthropy invests, we will never be able to dig out of the hole.”
Christie Ulman, president of the Sequoia Climate Foundation, which focuses on driving down emissions in part through transitioning to clean energy, said she is supporting their grantee organizations and partners at COP in advocating for ambitious targets for renewable energy and decreasing other pollutants like methane.
“We also are there encouraging the fossil fuel phase out agenda and mainstreaming that,” she said of her organization’s role at the summit. Along with multiple other philanthropic funders, Sequoia announced a $450 million commitment to target the reduction of methane and other pollutants over three years.
Last year, Sequoia along with some of the same funders, pledged $500 million over three years to accelerate the transition to clean energy sources in low- and middle-income countries. So far, Ullman said that coalition has granted out 40% of the commitment, or around $200 million.
Ulman said that the investments are targeted to support the plans and projects that countries have already made around energy transitions and she hopes that additional funding will follow.
The Bezos Earth Fund pledged $100 million to support a plan by Pacific Island nations to protect and sustainably manage marine ecosystems. Bloomberg Philanthropies also made commitments around protecting oceans, transitioning to clean energy and supporting cities adapting to climate change.
The Bill & Melinda Gates Foundation, which has long focused on food insecurity through developing tools and technology to help farmers adapt to climate change, announced a new commitment of $100 million along with the United Arab Emirates, who committed another $100 million. Some of those funds will go to CGIAR, an agricultural research group, which the Gates Foundation has supported with more than $100 million in grants over time.
“No other effort to adapt to climate change will have more impact,” Gates said in prepared remarks, of CGIAR.
The Gates Foundation and other funders also pledged a collective $770 million to expand the work of a fund founded by the UAE to eliminate neglected tropical diseases, called Reaching the Last Mile Fund.
Sands, of the Global Fund, advocated for using the existing global health architecture as much as possible to diminish the burden on health systems in individual countries and called for swift action in the short term as climate change exacerbates health inequities around the world.
“Fundamentally what it’s doing is making those who are most vulnerable and least able to access health services even more vulnerable and even less able to access how health services,” he said.
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Associated Press coverage of philanthropy and nonprofits receives support through the AP’s collaboration with The Conversation US, with funding from Lilly Endowment Inc. The AP is solely responsible for this content. For all of AP’s philanthropy coverage, visit https://apnews.com/hub/philanthropy.
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Quick question:
Are you looking for a few simple tips how to make your body more alkaline? Or do you want to raise your pH levels?
If so, then it’s not too hard to achieve these outcomes!
In this post, you will get a comprehensive guide on how to alkalize your body. First, you’ll learn about the difference between your various pH levels. Then you will discover a simple strategy to test if your body is alkaline or acidic. Finally, you can check out the 15 tips on how to make your body more alkaline.
(Sidebar: If you want a great product that can help make your body more alkaline, then here is one that we recommend.)
So let’s get to it…
Before we get into all the tips on how to make your body alkaline, let’s discuss the reasons why you might have an in-balance in your pH levels.
There are two main factors that contribute making your body too acidic.
So you might wonder: “If I changed the foods that I ate and reduced my stress, would that make my body more alkaline?”
The simple answer is it depends.
Let’s talk about the pH levels in your body work…
Can you remember the pH scale? This scale measures how acidic or basic a substance is. If a substance is neither acidic nor basic, it is neutral. The pH scale ranges from 0 to 14.
Most people don’t stop to consider the acid/alkaline balance in their blood, but an optimal pH is actually crucial to one’s health. Human blood is a solution, meaning that it is made up of a uniform distribution inside a liquid.
Having a balanced pH protects our bodies from the inside out. Some even say that diseases and disorders cannot grow in a body whose pH is in balance. An imbalanced pH allows unhealthy organisms to grow, damages tissues and organs, and hurts the immune system.
The body’s optimal pH is 7.36, which is just barely alkaline.
Because most people are too acidic, it is best to focus on alkalizing the body to maintain proper health. To measure your pH, you can dip a piece of litmus paper in your saliva or urine as soon as you wake up, before eating or drinking anything.
An acidic environment in one’s body will decrease its ability to repair damaged cells and detoxify heavy metals. It also creates an environment for tumor cells to thrive, and it makes the body more susceptible to fatigue and illness.
Acidosis is more common in today’s society than it was in centuries past due to the drastic changes in our eating patterns as compared to those who came before us.
Choosing to eat more alkaline foods can help to change your pH balance. This allows your body to function at its best.
However, many of the foods that people love are very acidic. Eating too many acidic foods over time stresses the body’s natural functions and can leave you feeling tired and sluggish.
So, which foods are alkalizing and which are acidic? As stated, the scale goes from 0 to 14, and you want to shoot for a balanced pH of 7. Our food today is far too high in acid-producing animal products such as meat, eggs, and dairy.
Alkaline-producing foods:
Acid-producing processed food & drinks:
Neutral foods (slightly acidic):
Neutral foods (slightly basic):
It is far too low in alkaline-producing foods such as fresh vegetables like spinach, broccoli, cauliflower, carrots, collard greens, strawberries, and wild rice.
Additionally, we eat acid-producing processed foods such as white flour and sugar, and drink acid-producing beverages like coffee and soft drinks. Popcorn, cream cheese, chocolate, fruit juices, and nuts are all acidic foods that harm our overall health.
Some more neutral foods that are only slightly acidic include cooked beans, coconut, and salmon. On the other hand, some foods that are only slightly basic are apples, olives, and bananas.
Further, all grains, whether they are whole or not, increase acidity in the body. Many people eat most of their quota of plant food in the form of processed wheat or corn. The problem is, if you do not consume enough alkaline-promoting foods to counteract this, the body can become prone to disease.
Calcium-rich dairy products actually lead to osteoporosis because they create acidity in the body. When your bloodstream acquires too much acid, it will take calcium out of the bones because calcium is an alkaline substance.
This will then help the body balance the pH level. So while many people think that eating calcium is the key to strong bones, the best way to prevent osteoporosis is actually to eat a lot of alkaline green leafy vegetables.
Side note: One of the secrets to balancing your pH levels is to plan healthy meals in advance. This meal planning service can help!
The big question here is, “How can you tell if your body is too alkaline or acidic?”
The quickest way to get this information is to measure your body’s pH level by using pH level strips that you can purchase at your local pharmacy or on Amazon. However, if you don’t have these handy and you want to know where you stand now, here are some symptoms of being too alkaline or too acidic.
If your body is too acidic, you are likely to experience a lot of fatigue, even if you feel as if you are getting enough sleep at night. You may also have joint pain, headaches, chronic pain, or a stiff neck.
You are likely to feel an overall sense of sluggishness, and even depression at times. Many people whose bodies are too acidic also suffer from irritability and brain fog.
This is much less common than being too acidic, but can come with equally as disturbing symptoms. People who are too alkaline may suffer from hand tremors, nausea, vomiting, confusion, lightheadedness, and muscle twitching.
If you are still not sure after looking through these symptoms, here’s a great video from Dr. Eric Berg.
As you can see, there can be a lot of negative consequences if your body is too acidic. An alkaline body is hard work, but worthwhile. If you’d like to balance it by becoming more alkaline, then here are 15 tips on how to make your body more alkaline.
These pH strips are relatively inexpensive on Amazon. They give a fast and accurate reading of your body’s acidity and alkaline levels. The results of these test strips will help guide you in keeping your pH levels balanced so your body can properly process essential nutrients.
These strips give you a convenient method to monitor your pH levels in the privacy of your home. You can use either saliva or urine to test your pH. Results appear 15 seconds after your test is administered, and the strips come with an easy-to-read chart to see what range you are in.
Lemon might seem too acidic, but it actually has the reverse effect because it helps boost your metabolism. Clean water and a slice of freshly squeezed lemon is one of the most highly rated energy boosters of all time.
Water with lemon gives the body clean energy through both hydration and oxygenation that provide extraordinary energy and mental clarity.
When added to your water, fresh lemon helps oxygenate the body and optimize enzyme function. This fruit is known to stimulate the liver’s natural enzymes and assist the liver in the process of getting rid of toxins such as uric acid.
One habit or hack that can help you maximize your lemon water intake is to use a “smart water bottle” like HidrateSpark that tracks the amount of water you drink and lights up as a reminder to drink more.
The video below talks about other healthy morning routine habits that you should focus on the first few hours of the day.
When we think of healthy foods, we usually think about the color green. Similarly, when we think about nature, we think about the color green.
Green is a color that is associated with all of the good aspects of life, but when it comes to choosing what is for lunch, we typically have a reluctance towards green foods.
Unfortunately, our taste buds have been conditioned to love artificial flavors and sugars. Food manufacturers have made us crave intense flavors that can only be found in packaged products.
So, how can you get yourself to eat more dark and green vegetables? Start by exposing yourself to new vegetables and experimenting with them in the kitchen. You likely don’t know that you will like some of these foods until you try them.
Also, make them easily available. When you reach for a snack, make sure that you already have cut-up vegetables in the fridge rather than a bag of potato chips.
If you get stuck, check out one of the green juice superfood powders that is suggested here.
Exercise helps your body sustain and restore its neutral pH balance of tissues, as well as blood and cellular fluids. Doing aerobic exercise is the best way to maintain the acid-alkaline equilibrium in your body because it works your muscles and can help reduce the accumulation of acid in your system.
When it comes to exercising, make sure to do at least one form of activity each day, whether that is walking, dancing, gardening, swimming, etc. Also, the more you exercise, the better off your overall health will be.
If you get stuck you can try an app like Aaptiv to motivate yourself (Read our review of Aaptiv here.)
Alcohol changes your pH by altering your kidneys’ ability to maintain substances such as phosphate in your blood. Imbalances of substances in the blood can significantly decrease the effectiveness of your body’s metabolism.
When you drink a light form of alcohol, like a beer, you are drinking a significant amount of water while also reducing your kidneys’ ability to get rid of that water. This results in a fluid overload and a change in phosphate levels that then decreases the acidity of your blood, making your pH level rise.
In fact, a single drink of alcohol can begin to change your normal kidney function. If your liver is already damaged from previous alcohol consumption, alcohol’s effects on your kidneys will only become more harmful.
Add a teaspoon of natural baking soda to water and drink it first thing in the morning.
Sure, this doesn’t taste so great, but is a quick way to alkalize your body. It is an easy method, and you can feel the effects of it right away. To do this, mix a teaspoon of natural baking soda in a cup of water and drink it as soon as you wake up.
Among other health benefits, drinking baking soda dissolved in a bit of water helps balance the body’s pH and promotes overall well-being while increasing energy.
Limiting your intake of acidic foods can help manage your pH levels, help preserve bone density, prevent kidney stones, and eliminate symptoms of acid reflux.
Foods that are acid-forming in the body should be eaten in strict moderation. Some of these foods include processed cakes and breads, processed cereals, eggs, peanuts, walnuts, pasta, rice, oats, and cold cuts.
When it comes to beverages, limit your intake of alcohol, milk, caffeinated drinks, and drinks that contain artificial sweeteners.
You have probably heard some of the health claims that are out there about alkaline water. While a few say that it can help slow the aging process, prevent chronic disease, and regulate your body’s pH level, what exactly is the hype around alkaline water?
Alkaline water has a higher pH level than normal drinking water. Because of this, alkaline water can help neutralize the acid in your body. While normal drinking water typically has a neutral pH of 7, alkaline water has a pH of about 8 or 9.
If you get stuck trying to find alkaline water, you can buy an alkaline water pitcher like this one.
Many of the vitamins included in a multivitamin will help you alkalize your body. For example, vitamins A and C boost the immune system and strengthen the body’s cells while also making the body more alkaline.
Vitamin D also helps the body maintain an alkaline state while also improving calcium absorption and helping the body maintain healthy mineral levels.
While you may not get enough of these important vitamins and minerals in your diet, taking a multivitamin every day can help your body maintain a healthy pH level.
Exercise helps move any acidic waste products that are stuck in your body so your organs can eliminate them more effectively.
Each day, go for a brisk walk or incorporate another form of cardio into your day somehow. Grab a friend and start a walking routine together, and stick with it. You can even use one of these pedometers to track your steps while walking.
Snack on raw, unsalted almonds throughout the day to help combat acidity in your body. Almonds are rich in natural alkaline minerals such as calcium and magnesium, which help balance out the acidity in your body while also balancing your blood sugar.
If you feel the need to reach for some chips or cake, opt for raw, unsalted almonds instead. They will keep you fuller longer, and have a better effect on the pH of your blood.
The most acidic things you can put into your body are foods that are full of sugar, such as sodas, candy, and cakes. Sugar is actually everywhere you look, in plain sight, as well as being hidden in common food items.
Products like ketchup, yogurt, and even pasta sauce are full of sugar. Sugar comes in many forms, such as high fructose corn syrup, artificial sugar, corn syrup solids, fructose, sucrose, and dextrose, just to name a few.
Sugar (in all of its forms) is very acidic. When you stop to think about how prevalent sugar is in foods (and often in high amounts), it is easy to see its influence in contributing to an imbalanced pH in the blood. Here’s an article on how to reduce your sugar intake.
Caffeine is often found in coffee and other drinks that are meant to provide you with a pick-me-up. You may be used to reaching for a soda in the mid-afternoon to help get you through the day, or even an after-dinner cup of coffee to help you finish up some work at the end of the night.
However, caffeine is an acidic factor that can damage the pH of your body. Instead of drinking caffeinated drinks, replace them with either water or tea.
Studies have shown that your emotional state affects the pH levels in your body. Stress affects the neuron-endocrine system, which leads to higher levels of cortisol, a stress hormone. As is the truth with any form of stress, half of the battle is realizing that the stress is happening.
Practicing mindfulness and recognizing what is challenging you, and whether you are having a helpful or hindering response is an important part of making sure your negative thoughts don’t have a lasting effect on your body.
Building a mindfulness practice will help you become aware of your emotions and allow them to pass without judgment.
Once you are aware of your stress, take some steps to find inner peace to help you cope, which will also help keep your pH balanced and avoid harming your bones. And you can also this content platform to learn how to reduce stress and anxiety in your life.
While you are avoiding foods that make your body produce more acidic, make sure to also add in foods that help your body come to a more alkaline state.
Eat a diet rich in fruits, nuts, legumes, and vegetables. Think about raw Brussels sprouts, raw Swiss chard, raw mustard greens, raw eggplant, sweet potatoes, and yams.
If you get stuck, Ross Bridgeford has a list of seven of the most alkaline foods:
Think about some of the dangers of having a body that is too acidic. It can lead to fatigue, headaches, chronic pain, lack of appetite, increased heart rate, depression, and more.
Without quick treatment, acidosis can lead to several more serious health problems, such as kidney stones, chronic kidney problems, kidney failure, bone disease, and delayed growth.
The list of foods that can cause your body to become too acidic can certainly seem a bit daunting, as can their possible effects. If you are looking for a quick solution to help alkalize your body, we recommend trying one of the green juice superfood powders that are mentioned on this review page.
Again, if you’d like a product that can help alkalize your body and provides a superfood blend of ingredients, then be sure to check out the Organifi green juice powder.
The key to a more alkaline body isn’t about drastic changes; it’s about incorporating sustainable habits into your daily routine. Small, consistent changes in your lifestyle can have a profound impact on your body’s pH levels and overall health.
From mindful eating to staying hydrated, each choice contributes to the alkaline environment your body thrives in. Soon, you’ll experience increased vitality and energy and a renewed sense of well-being.
And if you’re looking for more ways to develop healthy habits, be sure to check out these articles:
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S.J. Scott
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PARIS — Officials from Western and Arab nations, the United Nations and nongovernmental organizations are gathering Thursday in Paris for a conference on how to provide aid to civilians in the Gaza Strip during Israel’s war with Hamas, including proposals for a humanitarian maritime corridor and floating field hospitals.
French President Emmanuel Macron, who has called for a “humanitarian pause” in the war, wants the conference to address the besieged Palestinian enclave’s growing needs including food, water, health supplies, electricity and fuel.
Over 50 nations are expected to attend including several European countries, the United States and regional powers like Jordan, Egypt and the Gulf countries, the French presidency said. Also attending is Palestinian Prime Minister Mohammad Shtayyeh.
Israeli authorities won’t participate in Thursday’s conference, the Elysee said.
The head of the U.N. agency for Palestinian refugees, the U.N.’s top aid official and the president of the International Committee of the Red Cross are expected to provide details about urgent needs in the Gaza Strip.
More than 1.5 million people — or about 70% of Gaza’s population — have fled their homes, and an estimated $1.2 billion is needed to respond to the crisis in Palestinian areas.
Cyprus President Nikos Christodoulides will present his plan for a humanitarian sea corridor to Gaza which he has said aims for a “sustained, secure high-volume flow of humanitarian assistance to Gaza in the immediate, medium and long term.” Ships would deliver the aid from Cyprus’ main port of Limassol, some 255 miles away (410 kilometers.)
French officials said they are also considering evacuating injured people onto hospital ships in the Mediterranean off the Gaza coast. Paris sent a helicopter carrier off the Cyprus coast and is preparing another with medical capacities on board for that purpose.
Thursday’s discussions will also include financial support and other ways to help Gaza’s civilians.
France is expected to announce some additional funding. Since the Hamas attack on Oct. 7, Paris has provided an additional 20 million euros ($21.4 million) in humanitarian aid for Gaza, through the U.N. and other partners and sent 54 tons of aid via three flights to Egypt.
On Tuesday, the German government said it will provide 20 million euros in new funding, in addition to releasing 71 million euros already earmarked for the U.N. agency for Palestinian refugees following a review it launched after the Hamas attack.
European Council President Charles Michel and European Commission President Ursula von der Leyen are also attending the conference. The 27-nation bloc is the world’s top aid supplier to the Palestinians. It has sent almost 78 million euros this year.
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Associated Press writers Geir Moulson in Berlin and Menelaos Hadjicostis in Nicosia, Cyprus, contributed to this report.
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China’s foreign minister says the road to an expected meeting between President Xi Jinping and U_S_ President Joe Biden would not be “smooth-sailing.”
ByThe Associated Press
October 29, 2023, 5:25 AM
Secretary of State Antony Blinken, left, and Chinese Foreign Minister Wang Yi, right, with their delegations during a bilateral meeting at the State Department in Washington, Friday, Oct. 27, 2023. (AP Photo/Jose Luis Magana)
The Associated Press
BEIJING — China’s foreign minister considers that the road to an expected meeting between President Xi Jinping and U.S. President Joe Biden would not be “smooth-sailing” and that both sides must work together to achieve results, the foreign ministry said on Sunday.
Wang Yi met with Biden, as well as secretary of state Anthony Blinken and national security advisor Jake Sullivan, during a three-day visit to Washington. Both sides agreed to work toward a bilateral meeting at the upcoming Asia-Pacific Economic Cooperation forum summit in San Francisco in November.
In an statement released by China’s foreign ministry summarizing the discussions with members of the “U.S. strategic community,” Wang said that the road to the bilateral meeting would not be “smooth sailing” and that they could not rely on “autopilot” to make it happen.
Wang’s three-day visit to Washington came at a time when tensions between the two countries remain high, including over U.S. export controls on advanced technology and China’s more assertive actions in the East and South China seas.
The statement said that although there are still many issues to be resolved, both sides believe that it is both beneficial and necessary for the U.S. and China to maintain dialogue.
The meeting is the latest in a series of high-level contacts between the two countries as they explore the possibility of stabilizing an increasingly tense relationship at a time of conflict in Ukraine and Israel.
According to the foreign ministry statement, Wang also said that China and the U.S. needed a “return to Bali,” in a reference to Xi and Biden’s previous meeting at a G20 summit last year, where both officials discussed issues relating to Taiwan, U.S.-China trade tensions as well as cooperation to address issues like climate change, health and food security.
Wang said that the two countries must “eliminate interference, overcome obstacles, enhance consensus and accumulate results.”
Other issues discussed between Wang and Biden included military exchanges between the U.S. and China, as well as financial, technological and cultural exchanges and cooperation, as well as the crises in the Middle East and Ukraine.
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Medications like Ozempic or Wegovy are in a class called GLP-1, or glucagon-like peptide-1, medications. The active ingredient in Ozempic is semaglutide. Semaglutide is an incretin, a hormone produced in the gut that helps signal to your brain that you are full. Semaglutide also helps regulate the transit time in your gut; if food passes more slowly through your body, then you feel full for longer.
For context, GLP-1 medications have been used since 2005 to treat Type 2 diabetes. They have been thoroughly studied and recognized by the medical community as an effective treatment of diabetes. In 2021, semaglutide was approved under the brand name, Wegovy, for weight loss.
One myth that has been circulating around the internet is that Wegovy is more effective than Ozempic. In reality, they are the exact same. They are equally effective for weight loss at the same dosage. The thing is, until recently, Ozempic was typically prescribed at a lower dose when used for diabetes management. Wegovy, on the other hand, is prescribed with the intention of maximizing the dose to achieve optimal weight loss.
With the increase in demand for these medications, Ozempic started to be prescribed for weight loss and not just diabetes management, even though it’s technically only FDA-approved for diabetes.
Ongoing research is also looking into new medications. One is CagriSema, which is a combination of cagrilintide and semaglutide. Cagrilintide emulates amylin, a hormone that impacts satiety. The second is Retatrutide which is a GLP-1, gastric inhibitory polypeptide (GIP), and glucagon agonist. It’s similar to Mounjaro but adds a glucagon agonist, which may help people burn more calories in addition to suppressing their appetite.
A big misunderstanding about this growing class of medications is that you can take them for a while and just get off of them. Ultimately, they are more of a chronic medication and work most effectively if taken consistently, similar to an anxiety or blood pressure medication (funny how we don’t judge these!). This is important to take into account before starting these medications.
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Emily Doctor, DNP
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