Cognitive science, behavioral economics, modern take on mindfulness and meditation, mobile telecommunications, knitting, writing, all things live especially flowers - are other areas I am very much interested in, and can spend hour talking about.
About meEating is so much more about mind than digestion. It is about what we know, how we make choices and decisions, our attitidues, problem solving and planning abilities, social influence, habits, memories, goals, motivation. And yes, also about hormones, neurotransmitters, microbiome and other wonderful things. And all of that happens before you take every bite or sip.
Lithuanian or English.
Do you remember why it is not a good idea to eat the processed food? Just in case, and also for improving memory of it - I will repeat again.
Processed food is everything that has a long list of ingredients, many pf which are complex chemical substances. Usually food goes through a shorter or longer sequence of production - mixing, frying, dipping, soaking, spraying or being prepared in other ways for quick preparation and consumption. It usually contains littel fiber and plenty of simple (and unhealthy) carbohydrates. Natural food contains just one ingredient, like a label on cucumber would say "Ingredients: cucumber".
This study invited young and aged mice - I will remind again that mice are bravely exploring and gathering a lot of knowledge to the benefit of humans, because the nutritional processes are quite similar. OK, they don't choose to do it, but millions of thanks go to them for doing this. Anyway. One group of mice for almost four weeks ate plenty of natural food, another group - food with a lot of processed ingredients. Some were also offered additional omega-3 rich foods.
The results are these:
- aged mice that in processed food diet group had significant decrease in learning and memory capabilities
- the same group also had significant increase in inflammatory processes
- both young and aged mice gained significant amount of weight when they ate processed food, and effect in aged mice was stronger
- omega-3 additives decreased the hrm done by processed food (but researchers strongly discourage to continue with processed food diet by enriching it with omega-3!)
👆 dear grandparents, if you are worried whether your grandchildren eat fresh, organic, little processed and otherwise healthy food - please remember, that you also need it, and perhaps even more than them! Every grandchild needs healthy grandparents who remember their names (yes, it is a manipulation, but for your benefit).
Photo: Shutterbug75 from Pixabay
#spoonfulofreason #psychology #research #processedfood #memory #inflammation
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to know more about eating psychology!
8: Attention, food
"Throw something together really quickly into the saucepan, grab a bite, grab something for a snack and run. Oh, and also drop a line while running or make a quick call to some colleague… What did I eat? Oh, I don’t have time for that (while walking with a head proudly held high)”… Just a regular modern terminology, all is good here. Or is it? What does it have to do with the food?
Just a spoonful of facts:
▶️ Mindful eating helps to eat less sweets (1)
▶️ People who practice mindfulness eat less impulsively (or we would say – do not stuff themselves with food), use less calories, choose healthier snacks and improve the healthy attitudes towards food (2)
▶️ Mindful eaters experience less depressive symptoms, they know more about the food they eat and understand it better, they also are in a better control of what they eat. While doing that they also start eating more fruit and vegetables (3)
▶️ When people eat mindfully, they usually eat less even when tendency to overeat is already a sickness (4)
▶️ Mindfulness practitioners feel better in general, meanwhile they also are getting thinner (5)
Don’ run. Don’t grab. Don’t snack. For the starters. Sit down and take a good look at the building materials you are going to provide your wonderful body with. This is what is going to become a New You. Please give some time to the process of creation. Give some space to it. Give it a good setting and a good company. This a New You, on your plate.
Stop everything else and focus on the food. What color is it? What shape? Do the colors and the shapes differ, what are the differences? Does the food look better in a white or in a colored plate? Does it taste the same with your eyes closed or open? Does the taste change if you chew it longer? How? How many times do you chew on bite? What does the smell remind you? How many smells are in the overall aroma? What sound does breaking the cheese crust make? How does it feel when the warm food starts reaching the stomach, and the hunger slowly creeps away?...
Bon appetit. Happy daily birthday.
My name is Monika, I am health and nutrition psychologist. I help to deal with daily and difficult questions about behavior, thinking, emotions. I write, teach and provide psychological counselling. Book my talk to discuss mindful eating.
Photo: congerdesign from Pixabay
#spoonfulofreason #psychology #eating #mindfullness #mindfuleating #attention
1. Effects of a mindfulness-based intervention on mindful eating, sweets consumption, and fasting glucose levels in obese adults: data from the SHINE randomized controlled trial: https://www.researchgate.net/publication/283741005_Effects_of_a_mindfulness-based_intervention_on_mindful_eating_sweets_consumption_and_fasting_glucose_levels_in_obese_adults_data_from_the_SHINE_randomized_controlled_trial
2. Mindful Eating: Trait and State Mindfulness Predict Healthier Eating Behavior: http://cupola.gettysburg.edu/cgi/viewcontent.cgi?article=1044&context=psyfac
3. Comparison of a Mindful Eating Intervention to a Diabetes Self-Management Intervention Among Adults With Type 2 Diabetes: A Randomized Controlled Trial: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217158/
4. An Exploratory Study of a Meditation-based Intervention for Binge Eating Disorder: http://journals.sagepub.com/doi/pdf/10.1177/135910539900400305
5. Weight, eating behavior, and psychological outcomes associated with a mindfulness-based intervention for people with obesity: http://integrativehealthpartners.org/downloads/dalen%202010%20mfn%20eating%20weight.pdf
I quit social media.
There are two types of people on social media- the ones who make content and the ones who consume it. I knew that I spent more time consuming content rather than creating it, so decided to freeze my accounts for 6 months and spend that time creating. It was difficult to quit, but it feels damn good
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