A little MORE ABOUT THIS AMAZING WOMAN
Ellye’s goal in life is to be a mood hacker and make each day and every situation a little more fun. Movement has always served as a pathway to empowerment, confidence and self awareness so she loves to spread that with clients, students, and friends.
Ellye was born in New Zealand.
She loves croutons.
ON THAT NOTE, here's more of...
“I THINK I EAT TOO MUCH!”
Did you know the average American eats 425 more calories daily than the average American in the 80s?
Why are we eating so much? Everyone has an opinion of what the problem is,: gluten, sugar, alcohol, processed foods, or readily available fast foods.
But what is the real reason? Who’s to blame?
The answer: the BRAIN.
I'm going to try to make this as short as possible, as I know your time is limited. But I truly believe if you start understanding where your choices are coming from, it will give you back the power to take control of your life and healthy lifestyle.
YES! THE BRAIN IS To BLAME. But NOT the conscious brain (though I’m sure it may like to THINK it’s in control).
“Behind our decision-making processes are physiological forces (that) drive what, when, and how much we eat — along with its co-pilots of hormones, fatty acids, amino acids, glucose, and body fat. For the most part, our conscious selves just come along for the ride.“
HOW DOES THIS HAPPEN?
We eat for two reasons:
to give our bodies energy and keep us alive (Homeostatic eating)
for pleasure or to manage emotions (Hedonic eating)
“Most meals are a mix of homeostatic and hedonic eating.”
Why we get hungry and why we eat is a complex answer, but we do know it’s determined by a few factors like:
But the issue of overeating really lies in the act of STOPING, right? Starting to eat isn't the issue. The issue is stopping. Then, what motivates us to stop eating?
When you eat, your stomach expands. The neurons in your stomach then send a signal to your brain communicating this expansion/stretching. This 'stretching' signals the brain to slow down hunger cues. When you eat different types of foods, your GI tract will send different messages to your brain by releasing different hormones, dictated by the kinds of foods you are eating. Some hormones slow down the food from moving to stomach to small intestine, keeping you feeling fuller longer, potentially preventing you from overeating on your net meal. But THAT’S not the full picture.
LEPTIN is a hormone released by your fat tissue. It tells your brain how much energy has been used up by the body and whether or not is time to "refuel". This is why consistency and a long-term approach to eating is the best way to go. If your leptin level stay balanced, the communication of “I’m satisfied” and/or “I need energy” is consistent and your food intake is balanced. But that cycle can be easily interrupted by the food we choose to eat and the stress we put our bodies through..
“A diet filled with hyper-palatable, hyper-rewarding, heavily processed foods can overthrow the the brain’s 'stop' signals.
In plain English, this means so-called 'junk foods' that are sweet, salty, creamy, and/or crunchy (maybe all at once), and full of chemical goodness that spins our pleasure dials… but contain relatively few actual nutrients.
This type of diet prevents leptin from doing its job of regulating our energy balance. It can even make our brains inflamed and leptin resistant.
We end up feeling less satisfied. We want to eat more. And our bodies even fight to hold on to the weight we gain.”
This includes fad diets. When you put your body through any period of depravation and starvation, your leptin levels will be affected by this, hence the communication within your body is affected (this explains why most people, if not all, gain a lot of the weight back -if not more- once their "diet" is over).
Hyper-Palatability: This food is too good to stop eating.
Hyper-Rewarding: We teach ourselves "something" is a reward. Example: Some people do not like the way coffee or beer taste the first time they try it- some of you might relate to this. But because they learn that coffee has caffeine (YES!!) and beer has alcohol (HECK YESS!!!- and our brains like caffeine and alcohol), we tell ourselves they are good. So we learn to like them, and we even tell ourselves we can’t live without it.
“Tasty + Fun = NO Shutoff Switch”
Salty, Sweet, Starchy, Fatty, Flavorful, Crunchy, Creamy, Colorful… all scientifically engineered for us to over-eat.
“Our brains loooooove processed foods. But our bodies don’t.
After a while, our brain forgets about its natural “stop” signals in favor of getting more of that delicious “hit” from food reward. Our hedonic pleasure system starts bullying our homeostatic energy-balancing system.
Over time, if we eat a lot of these foods consistently, we might even injure and inflame the parts of our brain that regulate our food intake and energy output. Now our homeostatic regulation isn’t just getting pushed around, it’s also on fire.”
This article that we took this valuable information from is too delicious to pass by. We highly encourage you to take the time to read it in its entirety. but if you don’t want t make the time, here’s the gist of it all.
PROCESSED FOODS AND DRUGS (caffeine, alcohol, etc) CAN OVERTIME INFLAME AND EVEN INJURE YOUR BRAIN! We never think of that as being a possibility, but it is. We are taking power away from our brains! That natural communication system between your body and the brain is being affected by the poor decisions we make.
IS THERE A SOLUTION?
“Change what you eat, change your brain.
You can’t control your unique genetic makeup, your history of dieting, nor your physiological response.
But you can control your behaviors.”
For the next 3 days we will suggest 3 things you can do to take the power back.
No matter what we have done in the past, the future always holds hope.
Are you ready for today’s Nutritional Challenge?
CAN YOU MAKE MORE ROOM FOR WHOLE, FRESH, MINIMALLY PROCESSED FOODS IN YOUR DIET?
Remember what we talked about yesterday. First we add things to your life before we suggest taking anything away.
See if you can challenge yourself to make the conscious choice to eat whole foods.
Take one meal at a time.
Start making conscious choices for the sake of your physical and physiological well-being.
Are you up for the challenge?
We are excited for you!
Adapted from the article “Eating too much? You can blame your brain. “ By Brian St. Pierre, M.S., RD, CSCS