Saturday October 16,2010

A third of us believe we are physically addicted to starchy carbohydrates

IF YOU feel sluggish after lunch, you’ve been hit by a “carb crash”. In other words, that stodgy food you ate two hours ago has finally caught up.

Research has found that, on average, two- thirds of Britons suffer a lack of energy at precisely 2.51pm.

But despite realising this, 65 per cent of us still regularly take carbohydrate-laden, ready-made sandwiches and jacket potatoes with fatty fillings for our midday meals.

A third of us believe we are physically addicted to starchy carbohydrates, while over a quarter of those questioned eat more than two portions of starchy carbohydrates.

A survey of 10,000 people, commissioned by makers of weight loss supplement DEcarb, found 2.51pm was the time workers were most likely to suffer a “carb crash”. But, instead of reaching for healthy, filling snacks to boost their energy levels, they grab starchy processed foods such as chips, crisps or biscuits.

Nutritionist Mary Strugar said: “Carbohydrates can make your blood sugar levels drop, which is why we get the ‘carb crash’.

“Try replacing starchy carbs with more lean protein like chicken or fish with vegetables or salad and complex carbohydrates, like brown rice, wholemeal pitta bread and oatcakes. They won’t trigger blood sugar highs, putting you on a more even keel.”

The Independent Newspaper - 6th August 2010

By Josie Clark

A Chinese takeaway can contain the equivalent of a wine glass full of lard, a study has found. A meal including prawn crackers, crispy duck, chicken balls and spring rolls includes 2,823 calories and 132.5 grams of fat – the equivalent of a small wine glass. The average takeaway overall includes around 1,500 calories. Women are advised to limit their calorie intake to 2,000 a day and men to 2,500. The nutritionist Mary Strugar said: "Takeaways as an occasional treat are fine. However, when such high volumes of fat and calories, not to mention salt levels, are consumed on a more regular basis you are in serious danger of putting your health on the line."

http://www.independent.co.uk/life-style/health-and-families/health-news/chinese-takeaway-has-wine-glass-of-fat-2044811.html 38 related articles

The Express Newspaper -  1st February 2010

FOOD AND DIET: WHAT TYPE OF EATER ARE YOU?

Picking the right diet for your personalirty could be the key to losing weight successfully

Monday February 1,2010

NEARLY a third of us started 2010 resolving to lose weight but by now many will have ditched the diet. If youare struggling to shape up it may be because you’ve chosen the wrong plan for you.

Nutritionist and psychotherapist Mary Strugar says: “Personal habits play a key role in our ability to manage weight effectively, which is why not all weight-loss products and plans work for everyone.”

Mary, along with nutritionist Dr Chris Fenn and This Morning GP Dr Chris Steele, has identified six types of eater and given advice on the perfect diet for each. Identify your eater type and follow the relevant tips for slimming success.

You find it easy to stick to healthy choices from Monday to Friday but on weekends, holidays and special occasions you relax and eat and drink whatever you fancy, including that extra glass of wine on Saturday night and a Sunday roast with all the trimmings.

Food downfall: An indulgent Friday night takeaway or weekend fry-up.

Your weight-loss weapons: “One or two of these treats each week won’t affect your overall weight loss but continuing this trend on a regular basis can counteract all the hard work you’ve put in at other times,” says Mary Strugar.

“Instead of overindulging throughout the weekend, allow yourself one day in seven where you can relax and treat yourself. If you really hate to give up your treats, try swapping takeaways for home-made versions of your favourite foods so you can control the calorie and fat content.

“Start exercising three to four times a week so those little indulgences won’t have quite so much impact.”

There simply aren’t enough hours in the day to cook healthily so you rely on ready meals and pre-prepared food. Food downfall: Anything that cooks in less than five minutes. Your weight-loss weapons: “Make a habit of checking food labels on pre-prepared sandwiches and ready meals as nutritional contents can vary remarkably,” says Chris Fenn. “The quality of convenience foods also varies dramatically. Choose dishes based on fish, pasta, rice or beans rather than lots of cheese or meat. Also, try to set aside a few hours each week to cook a couple of quick and simple meals such as a pasta dish, chilli or a soup incorporating a range of fresh vegetables.

“Preparing several portions at once and freezing them immediately means you always have something to hand.”

You could give up almost any part of your diet except bread, pasta and potatoes. You often go from feeling full to hungry very quickly and regularly have energy slumps. Food downfall: Bread, pasta and chips. Your weight-loss weapons: “The recommended guideline is that 50 per cent of your daily food intake should come from carbohydrates,” says Chris Steele.

“If you regularly exceed this, or eat the wrong kind of carbs, your body creates glucose too quickly and blood sugar levels rise and fall dramatically throughout the day. Never cut out carbs completely as this will only make you crave them even more. Instead, stick to the 50 per cent guideline by filling half your plate with vegetables or salad, which provide vital nutrients and make you feel fuller.

“Replace potatoes with sweet potatoes, which contain more fibre and stick to brown or wholegrain bread, rice and pasta.”

You are usually eating on the go or snatching a quick bite at your desk. Your hectic lifestyle means you quite often skip meals, especially breakfast, grabbing whatever you can when you get too hungry. Food downfall: Snacks, especially crisps and biscuits. Your weight-loss weapons: “As a result of your chaotic eating style, your blood sugar levels fluctuate wildly and you are likely to have strong hunger pangs that are hard to ignore,” says Chris Fenn. “You tend to eat whenever you get hungry and late-night snacks are a particular temptation. Don’t cut out all your favourite foods at once though. Swap calorie-heavy snacks such as crisps for healthier choices such as pretzels.

“Try to eat three meals a day and have breakfast within an hour of waking up. To cut snacking, set yourself an evening deadline after which you won’t eat starchy carbohydrates. Two or three hours before bed is ideal.”

You are a diet expert. You know exactly what you need to do to lose weight but you are so hungry you can’t resist temptation. Food downfall: Your sweet tooth between meals. Your weight-loss weapons: “You try to stick to three meals a day and avoid snacking but when you give in, you overindulge,” says Mary Strugar.

“Start by banning the word diet from your vocabulary as this suggests a short-term attempt to lose weight. To be successful you need to make life-long healthy eating changes rather than follow faddy, restrictive exclusion diets. “Don’t avoid snacking completely, as this makes it much harder to resist temptation. Allow yourself to have a certain number of healthy treats each day.”

You can’t work out why you struggle with your weight as you don’t think you have bad eating habits. You don’t pay much attention to food and find it hard to remember what you’ve eaten. Food downfall: Constant grazing. Your weight-loss weapons: “Your food choices may generally be quite healthy but you are consuming many more calories than you burn, which makes it hard for you to lose weight,” says Chris Steele. “Start by paying attention to everything you eat. Take time to savour your food and keep a food diary of everything you eat and drink over a period of several weeks.”

Visit www.eatertypes.co.ukto take the assessment and find your eater type.