Category Archives: Healthy Eating

Is Eating Breakfast Really Necessary?

Whether it’s oatmeal, cereal, or eggs and toast, many people enjoy breakfast. For some it gets you going and fuels your morning. But is it really necessary?

The BMJ did an analysis on just that. They examined the effect of breakfast consumption on weight change and energy intake. In their conclusion, they caution the addition of breakfast for weight loss. They looked at trials that had already occurred in the U.S., U.K., and one from Japan, and found seven studies that had data about breakfast consumption from various previous years.

They found that those who did eat breakfast had higher energy intake (assuming calories) per day. Daily calorie intake was higher in those who did eat breakfast than those who skipped breakfast. The assumption that early calorie intake in the day helps metabolizing calories throughout the day was debunked.

So whether you eat breakfast or not, we suggest you eat when you are hungry, not because of whatever the clock says.

Source: The BMJ

Mediterranean Diet

The Mediterranean diet has long been shown to be one of the most heart-healthy eating plans. Even calling it a diet may be wrong – it is more a lifestyle way of eating. Although the Victor crew has mentioned it in passing before, let’s delve into it a little more.

As per the Mayo Clinic, the key components are:
Eating primarily plant-based foods
Replace butter with healthy fats
Use herbs and spices and not salt for flavor
Limit red meat to just a couple-few times a month
Eat fish and poultry at least twice a week
Optionally drink red wine in moderation

Fruits, veggies, nuts, grains:
These are the mainstay of the diet. Greek residents average nine servings a day of fruits and vegetables and eat very little red meat. Try to stick to whole grains. Bread is usually eaten plain or dipped in olive oil. Nuts can be eaten in small amounts (not candied, honey-roasted, or salty).

Healthy fats:
Olive oil is the main oil used. Extra-virgin or virgin are least processed. Fatty fish is another source of healthy fat, like salmon or albacore tuna. Low-fat dairy as much as possible.

Moderation means about 5 oz for women and for men over 65, and 10 for men under 65.

Desserts should be limited as well.

Flexitarian Diet

The Victor crew came across the word “flexitarian” and it piqued our curiosity. Here is what we found out about a flexitarian diet.

The flexitarian diet is mainly plant-based while allowing meat and other animal products to be eaten in moderation. It was developed by Dawn Jackson Blatner, a dietitian looking to help people eat more vegetarian and still enjoy animal products.

Vegetarians eliminate meat and some other animal products while still eating some animal products such as butter, dairy, or eggs. Vegans will cut out all animal derived products. Pescatarians will eat only fish as an animal product.

The flexitarian has more flexible choices. You will still eat mainly fruits, vegetables, legumes, and whole grains. Also other proteins would include peanuts, peanut butter, seeds, and tofu. Meat and fish will be an occasionally in this plan and not a daily thing.

Eating less meat has many benefits. One concern is the environment as there is a push for people to eat less meat. Other benefits are for your own cardio-vascular health, weightloss, risk of diabetes, eating more plants will reduce cancer risk. You will need to make sure you get enough iron, Vitamin B12, Zinc, Calcium, and Omega 3 fatty acids.


Chewing Gum

Let’s find out about chewing gum. Can it help you lose weight? Does it make you gain weight? Is it nutritious or not? What happens if you swallow it? Let’s find some answers…

So chewing gum will burn about 11 calories per hour. So about 9 hours of chewing gum will burn about 100 calories. Insignificant. But maybe if you chew gum for 9 hours, you aren’t eating?

Chewing gum increases saliva flow. Chewing sugarless gum after eating can help wash away acids from your teeth. The ADA says that chewing gum for 20 minutes after a meal can help prevent tooth decay. It is not a substitute for brushing and flossing. For the sake of your teeth, look for the ADA Seal on the gum. You will only find it on sugarless gums.

In some people, the ingredients in gum may cause bloating, constipation, diarrhea, and other gut issues. So you may not be one who could chew gum for 9 hours.

If you remember chewing gum as a kid, you might remember swallowing your gum to fool the teacher into thinking you weren’t really chewing. Here’s what happens:

List of ADA approved products.

Is Paleo Diet same as Keto Diet?

There is a difference.

Paleo is lifestyle-based and also based on removing grains and legumes, its focus is more on eating foods that are good for digestive health. It also eliminates dairy products. This is considered a diet good for “gut health”.

Keto is based toward weight loss. It seeks to put the body in a state of ketosis which uses your body’s fatty acid stores instead of glucose. To do this, you restrict carbohydrates down to about 5% of your diet. By restricting them this low, it forces your body to use the fatty acids for energy and weight-loss occurs.

They are similar in that they both eliminate grains and legumes, emphasize healthy fats, organic meats, no sugar and eating non-starchy veggies. This is where the similarities end.

In the Paleo Diet, you can eat natural sweeteners, carbs aren’t as restricted so you can eat some fruit and starchy veggies. You generally won’t enter ketosis unless you restrict carbohydrates to 5%.

Keto Diets don’t restrict dairy but lean toward full-fat dairy. Keto will encourage you to measure fat, protein, and carbohydrate percentages. You need to keep testing for ketosis.

You can actually follow both at the same time. The main difference is the fruit and starchy vegetables.