Thursday, June 6, 2013

What's making news in nutrition?

Vegetarians Live Longer than Meat-Eaters

A new study published in JAMA Internal Medicine suggests vegetarian diets are linked to reduced death rates, with more favourable results for males than females. The study involved 70,000 people and assessed diet using a questionnaire dividing participants into categories, either non-vegetarian, pesco-vegetarian (includes seafood), lacto-ovo vegetarian (includes dairy/ egg) and vegan.

Apps for mindful eating help weight loss

Common distractions while eating, such as TV or computers, can increase your food intake, not only at that one meal, but at subsequent meals too. One reason for this is that distractions disrupt the 'reward' function in the brain, preventing the memory of eating that meal, increasing the likelihood that you'll seek 'reward' foods later.
Mindfulness is the Buddhist practice of being aware. Mindful eating is consuming your meals whilst being wholly conscious of doing so. This means noticing textures, flavours and listening to your hunger signals. A recent review found paying attention to what was eaten, helped reduce energy intake in participants, with them losing an average of 1.5kg over 4 weeks.
One mindful eating app available is "Eat, Drink and Be Mindful".
Another great way to practice mindful eating is to log a food diary. Read my previous blog on keeping a food diary for weight management at

Suffer from daytime sleepiness?

A study showed that higher fat consumption was associated with increased daytime sleepiness, while higher carbohydrate intake was associated with increased alertness. There was no relationship between protein consumption and sleepiness.
My take on this study? Eat balanced! Consume meals with low GI carbohydrates for sustained energy (and alertness!), include a protein food for satiety and a healthy fat in moderation.

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