D Cookson Fitness

Eating Slowly to Manage Weight
Can savoring our food help us manage body weight better?
Matthew Kadey, MS, RD

(Dwayne here) I challenge my clients when eating with friends to casually look around the table, specifically how friends are eating. How quickly do they take the next bite? Did they finish chewing the last? Do they play with their food? Do they have the next bite ready before they've swallowed the last. How often do they take a drink of liquid while eating. This little experiment is eye-opening.

How fast do you eat?

Chew on this: Backed by some intriguing science, eating slowly and chewing thoroughly could be recommended as eating strategies towards helping with weight management efforts.

In a clever investigation published in Scientific Reports, researchers from Japan conducted three trials where volunteers (1) swallowed a liquid food normally, (2) kept test food in their mouth for 30 seconds without chewing, thereby allowing prolonged tasting before swallowing, and (3) added 30 seconds of chewing at a frequency of once per second while also tasting.

While there was no difference in hunger and fullness scores among the trials, diet-induced thermogenesis (the energy expenditure of digesting and processing food) increased to a greater extent when tasting and chewing were involved in the feeding process. This result suggests that oral stimuli can have a noticeable impact on energy expenditure, and we should be eating slowly instead of being quick to wolf down our meals.

While the difference in energy expenditure per meal is relatively small, the cumulative effect gathered during multiple meals and snacks, taken over numerous days, could have an impact on body weight.

How we eat is important not only for physical health but for mental well-being. This played out in a population-based study on the role of nutrition on depression in the Journal of Affective Disorders. Researchers found overall nutritional deficiency was associated with worsening mental health.

Using data from about 5,000 adults enrolled in the U.S. National Health and Nutrition Examination Survey for 2017–2018, researchers from Ireland determined if subjects were meeting the recommended daily intake of calories; fiber; vitamins B9, B1, B12 and K; calcium; magnesium; iron; zinc; copper; and selenium. For each nutrient, the team noted if participants were either meeting or not meeting daily requirements. Depressive symptoms were measured using a special questionnaire.

Those with low nutrients across the spectrum, the so-called “nutrient-deprived” class, had the highest average depression scores, underlining the importance of overall nutritional status.

In summary, general nutritional deficiency of a range of vitamins and minerals has a high impact on mental health. But for some individuals, the results suggest that specific factors such as fiber, vitamin K and magnesium intake may be important. (Overall nutrition was more important concerning depression risk in this study than any specific factors such as age and s*x.) These results add to the compelling body of evidence that connects diet with how we feel psychologically.

Matthew Kadey, MS, RD

What Is Your Gut Telling You About Your Nutrition?
CAROLANN, MS, NCPT, CPT
JUN 30, 2023
UPDATED ON: JUNE 30, 2023

We are often told to “listen to our gut” to guide us in making wise decisions. Our gut, often referred to as the “second brain,” is not just responsible for digestion but also plays a crucial role in our overall health and well-being. Nutritional choices affect gut health and can be taught to clients with the following educational outline.

Function of the Gut

The gut, also known as the gastrointestinal tract, serves several important functions in the human body:

-digestion
-mutrient absorption
-gut microbiome
-immune function
-hormone production
neurotransmitter production
-waste elimination

Conditions Connected to Poor Gut Health
It’s important to maintain a healthy gut, as imbalances or disruptions in gut function can lead to digestive disorders, nutrient deficiencies, immune system problems and other health issues including:

-bloating, diarrhea, gas and constipation
mood Disorders including anxiety and depression
-ADHD
-diabetes
-Alzheimer’s and/or dementia
-autoimmune disease
-skin conditions
-leaky gut

The Gut’s Influence on Mental and Brain Health

The gut-brain axis is a term for the communication network between the gut and brain. The brain has over 100 billion neurons telling the body how to behave; the gut has over 500 million neurons communicating with the brain. The main nerve involved in this communication, the vagus nerve, sends signals in both directions. An example of the vagus nerve function is when excitement about something results in the feeling of “butterflies” in your stomach. The vagus nerve is vital in the gut-brain axis because if communication is inhibited, gastrointestinal issues could arise.

The gut and brain are also chemically connected through neurotransmitters. Neurotransmitters produced in the brain control feelings and emotions. Many of these neurotransmitters are also produced by gut cells and microbes living there. A large proportion of serotonin is produced in the gut, along with dopamine. Your gut microbes also produce a neurotransmitter called gamma-aminobutyric acid (GABA), which helps control feeling

Are you ready to start a fitness and wellness program? I'm ready, how can I help?

There are 3 very important components in a health and wellness program.

1. You must have a focus on RESISTANCE training. Pushing your muscles.

2. You must have a focus on CARDIO. Getting your heart rate up for a continuous amount of time.

3. You must have a focus on NUTRITION! Eating supportive of your daily life routine.

All three of these components must be equal in commitment (and value) for an extended period of time at a minimum of 3 to 6 months for body composition to change.

Health and wellness isn't always a straightforward path. Life throws us curve/obstacles along the way.

Commitment, will power and determination are paramount.

River Oaks Gym now accepting cryptocurrencies.

https://www.instagram.com/p/ChdQl-Gpblm/?igshid=YmMyMTA2M2Y=

I am very excited to announce that River Oaks Gym will now accept cryptocurrencies for both membership and personal training. 20% off enrollment for all new customers paying with their favorite crypto currency!

Best damn gym!

I turned 54 yesterday. I feel lucky and grateful to still have my health and fitness. Yep I have controlled high blood pressure and yep I have controlled high cholesterol. My job as fitness coach significantly impacts my way of life and health. I'm also grateful and very happy to have a support system with James by my side.

I still live by my golden rule, "Don't mess with my food and don't mess with my sleep. Everything else in between is negotiable." Like everyone, I'm thrown curve balls that take me off track with sleep and food, like buying a house! Those are just "moments in time" of being off track. Be well, Stay well.

Let's create your Kingdom. Come check out us out at River Oaks Gym. Safe, clean, CV-19 responsible. Ask me about personalized training and gym membership credit. Touch base to schedule a tour!

3 Month Trial Gym Membership with Training

Offer valid: Aug 19 – Sep 18

Purchase a 3 month trail membership and 3 month training package (either 2 or 3 days a week) and your enrollment fee will be waived and your 1st month of membership is free. Call or email to book a tour of our very clean and safe gym. In order to receive this offer you must speak with Dwayne.

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@ D Cookson Fitness