by Rosalind Stefanac
Eating the wrong foods could mean you're running on empty.
You slept through the alarm again - second time this week. Now there's only 20 minutes to shower, eat and leave. You're out the door in record time, minus breakfast once again. At least you can grab a coffee and one of those fresh baked croissants at the local donut shop.
Later at work, you're having trouble concentrating. By noon, you're too busy to go out for lunch, but you're hungry enough to eat someone’s arm, so you wolf down a pizza slice and diet pop at your desk. By mid afternoon, the coffee truck is calling—and so is that chocolate bar. The effects are satisfying, albeit short-lived. Soon you feel sluggish and start thinking about dinner. Does this scenario sound familiar?
staggering stats
In an age where were careful about what we copy onto our computers and pump into our cars, many Canadians are surprisingly unaware about what they put into their bodies. In fact, Health Canada reports that the total fat consumed by Canadians in 2002 increased by almost 10% from a decade ago, primarily due to the growing use of shortening oils in salad dressings, deep-fried products and commercially prepared cookies, pastries, specialty breads and croissants, which would contain trans fats.
This kind of neglect comes with a price. According to the Canadian Community Health Survey, the number of obese Canadians between the ages of 20 to 64, grew by 24% from 1994 to 2001. Over 46% of Canadian adults are overweight, and child obesity has tripled in the past 20 years. In turn obesity is linked to life-threatening health conditions such as cardiovascular disease, certain types of cancer, dyslipidemia, insulin resistance, non-insulin dependant diabetes, gall bladder disease, respiratory dysfunction and hypertension.
low-octane consequences
So what if you're not overweight, but still find yourself dragging your feet by the end of the day? You could be eating the wrong types of foods, says Sherry Torkos, a pharmacist and co-author of Breaking the Age Barrier (Viking Canada 2003), a guide to “healthy longevity.” Many adults develop nutritional deficiencies as a consequence to bad food choices, resulting in dry itchy skin, hair loss, a lack of energy, bowel problems and in severe cases, an increased risk of cancer and diabetes. |
“When you look at processed foods with a list of 20 ingredients and half of them you can’t pronounce, that should be a warning sign to put that food back down,” says Torkos. “Our bodies aren’t adapted to processing these chemicals, so they build up in our livers and kidneys.”
Torkos says most people think carbohydrates are a good way to start the morning, but often these foods - especially those made with refined flour and sugar - have a high glycemic index, meaning that they quickly convert to sugar and are then absorbed into the blood stream. “Your insulin kicks in and brings your blood sugar back down and an hour later you’re feeling tired and need another boost,” she explains.
As well as eating a lot of fish rich in Omega-3 essential fatty acids, Simpson takes the time to eat a balanced breakfast every morning, it always includes yogourt with fresh fruit.
“There’s certainly a better wellness to my life now! Not only do I feel better physically but my thought processes are sharper and I can do more,” he shares.
hi-octane eating
Andrea Miller, a registered dietician at Toronto’s Sunnybrook and Women’s Health Sciences Centre for the last 11 years, is a big believer in high-octane meals as opposed to individual foods. In her experience, a well-balanced breakfast sets a person up for the entire day. “You don’t get that three o’clock lull, craving a high-fat, high-sugar snack when you eat a balanced breakfast,” she advises. “If your breakfast doesn’t last till lunch, you’re not eating well enough.” In fact, Miller prides herself on the fact she almost never gets cravings and believes most people who eat three balanced meals a day don’t either. Balanced includes a protein, grain, vegetable and/or fruit, a source of calcium (either a cow’s milk or soy product) at every meal.
In making food choices, Miller tells her clients to “perimeter shop” in the grocery store so they target the veggies, fruits and fresh meats before the processed foods. “Our best foods come without labels,” she says.
The key to sustaining energy is to have food with a lower glycemic index - multigrain bagels and a protein like eggs, or peanut butter. “If I could recommend one food that has tremendous benefits to the immune system and digestion, it would be yogourt,” she advocates. “It’s the perfect breakfast food, its already made and you can carry it with you.”
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Yogourt certainly tops Judson Simpson’s list of high-octane foods. As executive chef of the House of Commons and manager of the Culinary Team Canada for the Olympics, Simpson needs a lot of energy to get through his day - energy he didn’t have eight years ago when he was 135 pounds heavier. Exercise and knowing which foods fuel his body are the reasons he’s been able to keep the weight off. He adds, “I don’t believe in diets but I’ve figured out that my body doesn’t do well with refined carbohydrates and sugar.”
why read the label?
When you opt for foods with labels, be sure to read the ingredients carefully, advises Dr. Joey Shulman, a Toronto-based chiropractor, registered holistic dietician and author of Winning the Food Fight (John Wiley & Sons Canada Ltd.).
“Things that say ‘made with real fruit’ may, in fact, have only 5% or 10% of fruit—you have to check the label,” adding that the same theory applies to “low-fat” items.
“People think ‘great it’s low fat’ but these products are actually loaded with sugar because fat makes things taste good.” As a result people buy these items in large quantities and gain weight without knowing why.
making the right choices
Despite the growing awareness around nutrition, people are generally confused about good food choices. Like the media hype around lycopene in tomatoes reducing cancer risk. “I’ve literally had patients put a tomato on their burger with fries and a soda and think they’re eating healthy,” says Shulman. “It’s much more than that.”
snack attack
Next time that mid-afternoon hunger pang strikes, opt for a hi octane snack (from list on below) that will keep you alert and energized longer. H&L
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