Conscious Eating

When we eat consciously we taste more, eat slower chew more and are less hungry hours after we eat.

People that eat the same food consciously as those on a diet not eating consciously lose more weight despite consuming the same calories.

The Cephalic phase of eating is when there is a physiological response before food arrives at the stomach – from sight smell etc.  This is more pronounced in conscious eating.

 

Courgette and Kale Pomodoro with red lentil pasta

 

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Put on your pomodoro – 1 tin of tomatoes, 1 clove of garlic, salt pepper olive oil

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Boil for 9 minutes

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1 shredded (with peeler) courgette lightly sauteed with garlic and herbs

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Throw in some left over kale

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Mush garlic into pomodoro and put in pan

Mix in pasta and serve

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Sleep

Since getting the Garmin Vivosmart HR activity tracker I have added another topic onto my expanding health metrics.

The sleep monitoring feature has become a morning ritual.

Questions have become apparent if it’s to be of benefit:

What constitutes a good nights sleep in relation to levels of light and deep sleep?

What constitutionally, mentally and physically is done (or postulated) during the different phases of sleep.

What promotes good sleep and what are the benefits of a “good night’s sleep”.

What contributed to a bad night’s sleep and what are the negative consequences to this in terms of mental and physical performance.

When do you feel the benefits of a good night – is it all day or only in the evening

Is there a window for good sleep – my sleep tends to get lighter as the night goes on.

Can you wake yourself up again from a drowsy ready for bed state.

Effects of hormones/neuro transmitters specifically cortisol and melatonin.

Relation to sleep quality to exercise and if time of day makes a difference.

Relation to food and sleep – time of eating, what to eat.

How to best monitor if you’ve had a good sleep.

How to recognise how you’re feeling is down to bad sleep.

 

 

 

 

Soak Your Nuts!

I eat nuts. They are a good source of healthy fat and protein. They contain phytic acid. Phytic acid binds to minerals in the gastrointestinal tract and then impair absorption in the intestine during that meal or snack. Soaking your nuts in water overnight sounds uncomfortable, but does reduce the phytate content. They also taste better; the soaking process definitely enhances the flavour.

There are plenty of internet how-tos, but basically soak in a bowl of salted water overnight, then dehydrate for several hours (I usually set the NEF to 60C and leave for 2-3 hours), then roast (180C for 18-20mins) to get the crunch I like. You can eat straight after soaking, but they’ll need to be stored in the fridge and consumed within a couple of days as there is a good chance you’ll have started the germinating process. Best bet is to try them at each stage in the process to see what you prefer.

 

Measurements

I was considering all the things I measure at home and thought I’d make a list.

Weight
Fat Percentage
Fasting Blood Glucose
Ketosis (monitoring whilst eating low carb)
Steps
Heart Rate
Blood Pressure
Sleep Pattern

Less often, I keep a food diary, weighing meal constituents at home to get an idea of what portion size looks like in the real world.

Eat Better Podcast

I listen to a range of podcasts, usually walking the dogs or in the car (thank goodness for in-car bluetooth connectivity). One of my recent discoveries is the Eat Better Podcast with Dr. Tommy Ragnar and Chloe Archard. I’m up to Episode 4 and thus far, they’ve been packed full of interesting stuff.

Eat Better with Paleo Britain and Dr. Ragnar