Tag Archive for junk food

5 Tips To Stop Stress Eating

October 10, 2022 John Uncategorized No comments

It seems your stress never stops. And you’re thinking the same might be said about your eating.

Today GenuLines chips in with some ways to delete the caloric part of this equation. . 

5 Tips To Stop Stress Eating

 

man is stress eatingStress eating can happen to any of us during any stressful situation. We turn to food for comfort.
 
This is not a healthy way to deal with stress and will cause weight gain, depression, and low self-esteem. Here are 5 tips that can help you end stressful eating.

 

Food Choices

We often turn to junk food for comfort such as chips, chocolate, candy and anything sweet. You can create a food diary to track your eating progress.
 
Keep track of what you eat, when you eat, and what times you’re hungriest to figure out what is your trigger food.
 
You don’t want to throw out every one of your favorite foods because this will only tempt you more. Instead, make healthier food choices.
 
You’ll feel better. and healthy eating helps decrease your appetite and improve your health in general.

Exercise

The second tip is to exercise. .Stress can bring on depression and overwhelm.
 
Exercising will help manage stress and keep you healthy. You don’t need to run to the gym or a treadmill.
 
You can work out at home, go jogging, running, play a sport, or go for a walk.
 
Mayo Clinic studies found a positive connection between exercise and feeling better. They found that your brain receives feel-good neurotransmitters called endorphins.

Meditation

Meditation is a powerful tool used for stress, anxiety, and depression. It brings you into a relaxed and soothing mood.
 
Even if you only meditate for 5 minutes, you’ll feel a difference. It’s best to meditate every day to help cope with stress.

Prevent Boredom

The fourth way to end stressful eating is to prevent boredom. Many people don’t realize they turn to food because they’re bored.
 
To prevent boredom, keep active throughout your day. Buy some art supplies from your local art store. and you can paint, draw, try out pottery, knitting, or even sewing.
 
There are so many things you can do to fill up your day no matter where you live. You can go into the city.
 
Visit an art gallery, learn a new language, read a book, visit family or friends to help prevent boredom.
 
Your preoccupied mind will keep your thoughts away from eating unless necessary.

Support

Call calling a friend or family member for support. It’s a great option to help overcome stressful food intake.
 
In fact, some other options such as joining a support group or signing up for therapy will help you even more!
 
Talking with a professional will help you identify your stressors and triggers. And you’ll come away with a plan that works best for you.
 
Joining a support group partners you with others facing the same challenge. It’ll be inspiring and uplifting!
 
JohnK 10-10-2020
 
stick figure hears about stressOverheard: “Adopting the right attitude can convert a negative stress into a positive one”
                                       ~Hans Selye
 
 
 
 
 
disclaimer for stress

Whole Food Vs. Refined- A Closer Look

October 25, 2021 John Uncategorized No comments

You want to eat the best quality food possible. But how many facts and contradictory reports can we consume? 

So today GenuLines is serving up this look at both whole and refined food. 

Whole Food Vs. Refined- A Closer Look

Which foods should I eat and how much? An endless parade of options gives us almost too much information on making good choices.

example of whole foodSure spinach is no doubt a healthier food choice than potato chips. But a new area of focus is getting attention.
 
It has more to do with the quality of the food rather than which food to pick.
 
So you took spinach over potato chips.
 
 
 
But is it still good for you if it’s canned, frozen, fresh, refined? It’s a tricky question.
 
Making good food choices
First, we need to define some of these key terms. Whole food is one without changes that could alter its natural state.
 
This might refer to vegetables that are grown without any modification. as if you’d picked them from the ground itself.
 
Grains or even meat can come into play, too. This means no chemicals, preservatives, or additives in the packaging process.
 
Altered states
By contrast, refined food has had some aspects of it removed or altered. This can but doesn’t always include processed foods.
 
These prepared foods have nothing taken away. Think fresh orange juice prepared from fresh oranges, or flour from whole grain.
 
Now, refined food goes through a process that creates a fundamental change. One example is the difference that occurs with converted rice- from brown to white.
 
But is it better?
Generally speaking refined does not refer to better or improved. Rather it’s often a refining process that’s removing key nutrients.
 
For example, white flour that’s made from whole grain. It starts with a process that removes a lot of the fiber content.
 
So it doesn’t have the nutrition density or health benefits of brown rice flour.
Not all refined foods are bad.
 
Processed dried fruits have had their water removed.
 
That doesn’t mean they’re bad for you. Heat plain popcorn and you change its structure.
 
It’s processed, but it can still be healthy.
 
Take a closer look
One of the key takeaways then is to dig deeper into any food that’s refined or could be. There are many refined foods that don’t deliver nutritional benefits.
 
And they’ve been fundamentally altered in the process. These deliver a much compromised nutritional benefit.
 
They include products like white bread, white rice, or refined pasta. These lose their original density when altered for taste and preservation.
 
But there’s more
Fruit juices are another example of processing for preservation. This gives them longer shelf life and more sweetness.
 
Their alteration kills most of the original benefit of the actual fruits.
 
So, if you think drinking apple juice is as good as eating apples, think again. Of course, some examples would be much easier to identify.
 
Compare potato chip quality to the original potato’s. Or fried chicken tenders and their original composition when they’re still fresh.
 
Summary
In a perfect nutrition world we would only consume whole foods straight from farm to table. Whenever possible this is the recommended choice.
 
So when you shop for refined foods, do your due diligence. Find out if the refining process has altered the food for the worse, and if so, do your best to avoid it.
 
As always, preparation equals success so do your research and eat the best food for you!
 
JohnK 10/25/2021
 
stick figure hears about foodOverheard: “If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.”
                                  ~J.R.R. Tolkien
 
 
 
 
 
disclaimer about food

Junk Food Is NOT Food, It’s Junk

April 1, 2020 John Uncategorized No comments

Are you a junk food junkie? Today GenuLines gives you an idea of what you’re taking into your body. 

You may want to re-consider.

(You can listen to this article by clicking on below or scroll down to read)

radio talking about junk food

 

 

 
 

banner against junk food

____________________

Junk Food Is NOT Food, It’s Junk

Marketing can be a powerful tool. How so?
 
Well, think about it. Marketing can fool the masses into believing things are good for them when they’re not.
 
This opens the door for, say, the pharmaceutical companies to come in.
 
Many junk foods are so processed that their original products disappear. The fact is, junk food is NOT FOOD, it’s junk.
 
Need more information about processed food? Consider:
 
They’re Loaded With Sodium
A lot of our daily sodium consumption comes from processed rather than whole food. So many foods contain excessive sodium yet you’re unlikely to realize it.
 
For example, you may not have a natural liking for “salty foods”, but you love sweets. That sugary soda you’re drinking is also loaded with a sodium derivative, even though you can’t taste it.
 
Such are the hidden dangers of processed food.
 
Picture of junk food
 
Loading Up On Simple Sugars
If you rely on processed foods for “nourishment”, you’re falling short. You may often find yourself constipated if you use junk food for sustenance.
 
This is due to a lack of complex carbs and fiber. Simple carbohydrates enter the bloodstream and are quickly absorbed.
 
The result is blood sugar disruption.
 
Natural foods have more complex carbs that are low on the Glycemic Index. They have more fiber that promotes digestive health and regularity.
 
Processed Foods Contain Artificial Fats
It’s wrong to think all fats are bad. In fact, natural fats are ALL good for us and even essential. But it’s a different story for trans fats.
 
Trans fat is a modified variety of oil that allows it to remain solid at room temperature. Oils are usually liquid at room temperature.
 
This kind of fat is pro-inflammatory.
 
Inflammation speeds up aging and contributes to many of our chronic diseases. The list includes high blood pressure, diabetes, and heart disease.
 

Many Processed Foods Contain Anti-Nutrients

One such anti-nutrient is the white potato. It prevents the absorption of other nutrients.
 
This brings down the nutritional value of the entire meal. And guess what?
 
White potatoes are a favorite ingredient in processed food.
 
White potato is cheap, and some say, tastier than sweet potatoes. This helps increase the profits of big brand junk food companies.
 

Preservatives And Additives 

Food doesn’t keep for months without spoiling or turning rancid. So how does processed food last so long?
 
You can thank additives and preservatives. They’re chemicals for the most part.
 
And they extend the shelf life of food.
 
Are they helpful? Sometimes, definitely.
 
But more often than not, they’re a hazard to your health.
 
Many are “safe” in very, very low concentrations and approved for human consumption by the FDA. But they’re often used in amounts far exceeding their safe limit.
 
And their consumption is more than occasional.
 
Conclusion
Processed foods are far from natural- even with the word “natural” on the label. And many are genetically modified.
 
There’s been a lot of debate in this area, too. If you’re in doubt eat whole foods, closest to their original source.  
 
JohnK 4-1-2020
 
Stick figure hears about junk foodOverheard: “Nourish the mind like you would your body. The Mind cannot survive on junk food.”
                                          ~Jim Rohn
 
 
 
 
 
 
 
disclaimer includes junk food

You’re Eating Too Much- What Do You Do?

October 4, 2018 John Uncategorized No comments
 
 
Eating is a fundamental pillar of life. Most of us enjoy it, especially when we’re having some great tasting food! 
 
But, smart eating is part of a conscious lifestyle. This GenuLines post will help you stay on track with your dietary habits. 
 
 
Subscribe to GenuLines- get CHI FOR YOURSELF guest information and more!
 
 
ARTICLE
 
We don’t always have the best sense of when to stop eating. We have access to not only good-tasting food but food in immense quantities.
 
It’s easy to poke fun at humorous situations such as Homer Simpson eating until he can’t move a muscle. But in reality, we’re blind to the consequences of eating too much.
 
These can range from a simple mild stomach ache in the short term to more serious health risks. Think chronic obesity and its connection to cardiovascular disease or diabetes.
 
Overeating doesn’t have to be as dramatic as eating until our pants are about to burst. It can be eating more than we need in one sitting.
 
Or eating until we’re full rather than until we get enough nutrients.
 
 
girl eating sandwich
 
 
We don’t have the natural constraints our ancestors did to prevent us from over-eating. In evolutionary terms, most humans couldn’t over-eat.
 
Large-scale agriculture and food processing generally weren’t available until more recent times. Today most humans (Americans for sure) have access to more convenience food than ever.
 
So, what drives us to eat more than we need?
 
We have lots of information. We can learn to eat only as much as we need.
 
Why don’t we?
 
One key insight is the emotional connection to food many people have. Research has shown that overeating follows bouts of sadness, depression.
 
It can also come during struggles with our issues.
 
The Journal of Adolescent Health studied the eating habits of young people. The participants developed disorders like binge eating.
 
The study’s main result: “it’s important to consider depressive symptoms in overeating.”
 
We can keep track of our reasons for eating. Are we eating because we’re hungry, or because we’re wrestling with emotional issues?
 
Another consideration is symptoms of hypoglycemia or low blood sugar.
 
A Medical University of Warsaw article looked at hypoglycemic symptoms. It found that people might eat more as a way of satisfying urges to increase insulin.
 
 
man eating cookie
 
 
So it’s important to eat sweets in moderation as a way of limiting consumption in general.
 
Finally, there is no better warning system than our own bodies. Excessive constipation, blockage, bloating, vomiting or stomach aches tell us we’ve had enough.
 
Add to that list our constant need for laxatives or antacids. Our level of energy and mental alertness are signs, too.
 
We all enjoy a nicely cooked meal or tasty snacks. But in biological terms, food is simply fuel. It’s the fuel our bodies consume and turn into energy.
 
Just know that we can bog down our systems with excess fuel or fuel of poor quality- aka junk food.
 
Our energy level drops. We feel sluggish and less alert. These are signs of an overloaded digestion system.
 
Final Thoughts
 
It’s a no-brainer to say that we love food, but how much is enough? Our bodies brains and emotions hold up the stop signs.
 
Being mindful of our current state can help us avoid the pitfalls. The signs are there and our brains and bodies are telling us.
 
We just have to listen!
 
JohnK 10-4-2018
 
 
 
 
 
man talks eatingOverheard: “I lurched away from the table after a few hours feeling like Elvis in Vegas – fat, drugged, and completely out of it.”
         
                         ~Anthony Bourdain
 
 
 
 
 
 
disclaimer for food
 
 

Junk Food: Is It Food or Just Junk?

September 27, 2018 John Uncategorized No comments
We hear the words junk food all the time. What is it, exactly?
 
Today GenuLines goes beyond the convenience food names and the fast food menu items. We’ll look at content, and what goes into your body when you get that “quick bite to eat.”
 
 
 
 

Subscribe to GenuLines- get CHI FOR YOURSELF guest information and more!

 
 
 

ARTICLE

 
Here are some things to consider if junk food products are a staple of your diet:
 
 
junk food burger
 
 
They’re Loaded With Sodium
 
Much of the sodium we consume each day doesn’t come from real whole food. Instead, it comes from the processed foods that we consume every day.
 
There are so many foods that contain excessive sodium that you’re unlikely to realize it. For example, you may not have a natural liking for such “salty foods”, but you love sweets.
 
That soda you’re consuming is also loaded with a sodium derivative, even though you can’t taste it. Such are the hidden dangers of processed food.
 
They’re Heavy On Simple Sugars
 
If you rely on processed foods for “nourishment”, you aren’t really getting it. You may notice that while using junk for sustenance, you tend to get constipated.
 
That’s due to lack of complex carbs and fiber. Simple carbohydrates enter the bloodstream and are quickly absorbed.
 
This disrupts blood sugar levels. Natural foods consist of more complex carbs.
 
And the fiber they contain help promote digestive health and regularity.
 
Processed Foods Contain Trans Fats
 
If you think all fats are bad, think again. In fact, natural fats are good for us and even essential.
 
It’s trans fats that get most of the bad rap. Trans fats are a modified variety of an oil that allows it to remain solid at room temperature.
 
Trans fats are pro-inflammatory. Inflammation speeds up aging and contributes to many of our chronic diseases.
 
The list includes high blood pressure, diabetes, and heart disease.
 
Many Processed Foods Contain Anti-Nutrients
 
Foods that bring down the nutritional value of a meal are called anti-nutrients. These foods prevent the absorption of nutrients.
 
Did you know that white potato is considered an anti-nutrient?
 
And guess what? White potatoes are a favorite ingredient in processed food.
 
White potatoes are cheap. And you can argue that they’re tastier than sweet potatoes.
 
This combination leads to more profits for big brand junk food companies.
 
Junk/ Fast Food Can Be Deadly
 
Food doesn’t sit on your shelf for months without spoilage or rancidity occurring. So, how does processed food last so long?
 
You can credit additives and preservatives. These are chemicals for the most part.
 
And they give food an artificial life extension.
 
Are they helpful? Sometimes. But more often than not, they’re a hazard to your health.
 
Many are “safe” in very, very low concentrations and approved for human consumption by the FDA. But, they’re often used in amounts far exceeding their safe limit.
 
And we consume them much more than once in a while.
 
Conclusion
 
Processed foods are the far from natural- regardless of claims by their makers. Many are GMO* produced, which raises another set of ethical questions.
 
To be sure- eat whole foods, closest to their original source.
 
(*Genetically Modified Organisms)
 
JohnK 9-27-2018
 
 
 
 
 
man and junk foodOverheard: ” I don’t eat junk foods and I don’t think junk thoughts”
 
                              ~Peace Pilgrim
 
 
 
 
 
 
 disclaimer for junk food