deepstash

Beta

Get an account to save ideas & make your own & organize them how you wish.

STASHES TO GET YOU STARTED

© Brainstash, Inc

deepstash

Beta

No diet, no detox: how to relearn the art of eating | Bee Wilson

Food and dopamine

Food-seeking learning is driven by dopamine, a neurotransmitter connected with motivation.

This is a hormone that is stimulated in the brain when your body does something rewarding, such as eating. Dopamine is one of the chemical signals that passes information between neurons to tell your brain that you are having fun. It's one of the mechanisms that “stamps in” our flavour preferences and turns them into habits.

45 SAVES


This is a professional note extracted from an online article.

Read more efficiently

Save what inspires you

Remember anything

IDEA EXTRACTED FROM:

No diet, no detox: how to relearn the art of eating | Bee Wilson

No diet, no detox: how to relearn the art of eating | Bee Wilson

https://www.theguardian.com/lifeandstyle/2016/jan/05/diet-detox-art-healthy-eating

theguardian.com

9

Key Ideas

The art of eating

... is a question of psychology as much as nutrition. We have to find a way to want to eat what’s good for us.

We make frequent attempts – more or less half-hearted – to change what we eat, but almost no effort to change how we feel about food: how well we deal with hunger, how strongly attached we are to sugar, our emotions on being served a small portion.

Food preferences are learned

All the foods that you regularly eat are ones that you learned to eat.  Everyone starts life drinking milk. After that, it’s all up for grabs. 

But in today’s food culture, many people seem to have acquired uncannily homogenous tastes: food companies push foods high in sugar, fat and salt, which means we are innately incapable of resisting them but that the more frequently we eat them, especially in childhood, the more they train us to expect all food to taste this way.

0.3% of young women are anorexic

... and another 1% are bulimic, with rising numbers of men joining them.

What statistics are not particularly effective at telling us is how many others – whether overweight or underweight – are in a perpetual state of anxiety about what they consume, living in fear of carbs or fat grams and unable to derive straightforward enjoyment from meals.

Healthy vs. New

Consumer scientists have found that when a new product is described as “healthy”, it is far less likely to be a success than if it is described as “new”.

Many people have absorbed the lesson from childhood that vegetables and pleasure – and more generally, healthy food and pleasure – can never go together.

Once we accept that eating is a learned behaviour, we see that the challenge is not to grasp information but to learn new habits.

Once we accept that eating is a learned behaviour, we see that the challenge is not to grasp information but to learn new habits.

Viewed through behavioural psychology

... eating is a classic form of learned behaviour:

  • There is a stimulus – an apple tart, for example, glazed with apricot jam.
  • there is a response – your appetite for it.  
  • finally, there is reinforcement – the sensory pleasure and feeling of fullness that eating the tart gives you. This reinforcement encourages you to seek out more apple tarts whenever you have the chance and to choose them over other foods in the future.

Food and dopamine

Food-seeking learning is driven by dopamine, a neurotransmitter connected with motivation.

This is a hormone that is stimulated in the brain when your body does something rewarding, such as eating. Dopamine is one of the chemical signals that passes information between neurons to tell your brain that you are having fun. It's one of the mechanisms that “stamps in” our flavour preferences and turns them into habits.

Changing food habits

There are 3 big things we would all benefit from learning to do: 

  • to follow structured mealtimes
  • to respond to our own internal cues for hunger and fullness, rather than relying on external cues such as portion size; 
  • to make ourselves open to trying a variety of foods. 

All these three can be taught to children, which suggests that adults could learn them too.

For our diets to change...

... as well as educating ourselves about nutrition, we need to relearn the food experiences that first shaped us. The change doesn’t happen through rational argument.

It is a form of reconditioning, meal by meal.

SIMILAR ARTICLES & IDEAS:

Mastering mindful mealtimes:

  • Cook or prepare food yourself if possible (or do this occasionally).
  • Don’t scroll through social media when eating.
  • Turn off Netflix, Hulu, etc.

Intuitive eating:

  • Rejects diet culture.
  • Respects all shapes and sizes and specifically your body.
  • Helps you recognize your body’s cues for hunger and fullness.
  • Helps you revise habits you want to change, but without policing food.
  • Helps liberate you from food’s control.
  • Makes you more mindful of food as fuel rather than filler.

Paleo concept

Humans evolved on a diet very different from today's eating habits. To be healthier, leaner, stronger and fitter, we must re-think our diet and remove some of the food groups we ...

What to eat

  • Animals (especially a "whole animal" approach, including organs, bone marrow, cartilage, and organs).
  • Animal products (such as eggs or honey).
  • Vegetables and fruits.
  • Raw nuts and seeds.
  • Added fats (like coconut oil, avocado, butter, ghee).

What to avoid

  • Grains, although research suggests eating whole grains improve our health and appear to be neutral when it comes to inflammation.
  • Heavily processed oils, such as canola and soybean oil.
  • Legumes, although research suggests the benefits of legumes outweigh their anti-nutrient content. Cooking eliminates most anti-nutrient effects. Some anti-nutrients may even be good.
  • Dairy.

one more idea

The Mediterranean diet

The Mediterranean diet
The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.

The diet includes fruits, vegetables, fish and whole grains, p...

Benefits of the Traditional Mediterranean diet

Research has shown that the traditional Mediterranean diet 

  • reduces the risk of heart disease
  • is associated with a lower level of the "bad" cholesterol
  • is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases. 

Key components of the Mediterranean diet

  • Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise.