SCIENCE

The best foods to make you feel full

Published

1 day ago

March 21, 2023

This article was originally published on Savior.

Eating disorders run in my family. Recently, a cousin died from one of them. It was not about how much he ate, but that: cola, chips and candy around the clock. Basically, he ate himself to death on a diet that led to heart disease, diabetes, and other complications. One of the reasons he could choose unhealthy food is counterintuitive: he couldn’t stay full. “Foods that are mostly carbohydrates or high in sugar taste good. It drops easily. It is smaller in volume or water content, so you can eat a lot before your stomach expands,” explains Kara Harbstreet, nutritionist and founder Street smart food. “But it doesn’t contain fiber or other substances that promote satiety and slow down food intake.”

Do you know that feeling of fullness after eating a steak or a bowl of pea soup? Experts call this satiety. In 1995, Australian nutritionists developed satiety index to track which foods made us feel the most full. By feeding the subjects different foods and tracking their hunger, the researchers found that the foods with the least feeling of fullness were carbohydrate-sugar bombs. They’re delicious, but their dopamine rewards are like empty calories.

Foods with a high degree of satiety — those that keep you feeling full for the longest time — are “high-temperature foods,” says the nutritional scientist. Dr. Taylor C Wallace, which means “it takes a lot of energy for the muscles in the stomach and intestines to break them down.” The main among high-temperature products is protein. “The body spends almost 30% of the calories it gets from protein digesting it.”

After protein on the high-temperature scale comes fat, which slows down the body’s absorption of carbohydrates. Anyone who loves buttered toast knows how fat carries the flavor that creates satiety and satisfaction. Then comes fiber, a roughage that makes it hard (in a good way) to digest whole grains, fruits, vegetables, and legumes. High-fiber foods often contain a lot of water, which fills your stomach even more.

This is the essence of satiety: there are foods that do not stay in your intestines, and there are foods that do not. “In general, whole foods make you feel full longer than processed foods,” says the nutritionist. Kailyn Bogdennutritionist and functional sports nutrition specialist working with professional athletes.

But every expert I’ve spoken to has warned against using satiety index as a diet plan. diets, they say do not work. “Clinical studies show little, if any, effect,” Wallace notes. And satiety index has only been used in laboratories in a limited way; it has not been applied to the broad study of real everyday behavior, where its effectiveness could really be tested.

However, the concept of satiety is useful. “If you are eating a donut and your brain is happy, you can understand why your stomach is still hungry. If you eat fish and vegetables and your body is happy, you know why your brain still wants to donut“, speaks Arian Resnickchef and nutritionist specializing in diets whose clients have included Gwyneth Paltrow and Pink.

Makes sense to me. In a world where Celebrities demand shortcuts to lose weight like taking Ozempic and other diabetes medications to suppress your appetite, and when others, like my cousin, refuse to take care of their diabetes and go broke on junk food, focusing on satiety seems like a sober and balanced approach to eating. The pros I’ve talked to have advice on how to think about satiety index.

Don’t confuse satiety with health

“You can eat a Wendy’s triple cheeseburger without a bun, and it’s very filling, but it’s unhealthy,” Wallace says. “You will see weight loss, but did you raise bad cholesterol or cause yourself to have hypertension?” However, feeling full can help you avoid mistakes when counting calories. “You can starve yourself by popping low-calorie Ritz Cracker packets that raise your blood sugar levels. Then you’re hungry, you can’t lose weight, and you don’t have energy,” says Bogden. “Foods that digest more slowly keep blood sugar levels more stable.”

Go for satisfaction

Reznik is not a fan of steamed vegetables. “Roasted chicken or friedvegetables are more attractive,” she says. If you agree with her, then you are more likely to eat vegetables with little fat. As it turns out, some vitamins are fat-soluble; your body can’t access them unless the vegetables are shiny in chicken manure. “So think about what brings you satisfaction, and not just about food. We listen to our body better than to ideology.”

Diversify your plate

Proteins, fats and fiber: all three elements are necessary for satiety. “If one is missing, it leads to starvation,” Harbstreet explains. “You end up unhappy and may rummage around for something else to chew on.” This means the maximum possible combination of colors, textures and flavors at every meal.

Resist dogma

“You may need more than fish and veggies because these foods generally don’t bring you the most joy and satisfaction because they aren’t full of sugar, salt, or fat, which are emotional triggers,” Resnick says. . “So add carbs if you want.” If refined carbs (like white bread or pasta) make you happy, start with them and then try less refined carbs (like brown rice and beans).

Be proactive

It is impossible to completely eliminate low-satiation foods. After all, we are not robots. Instead of abstinence, Harbstreet recommends a measured and deliberate approach: “If you’re going to a birthday party, be strategic. Eat a pre-balanced meal and then eat the cake.” It’s not about hard rights and wrongs. Make your choice based on cake by cake.

Write your story

Know yourself through food. “Start with what you usually eat and keep a diary of how you feel and how full you are 30 minutes, one hour and two hours after eating,” suggests Bogden. Has your energy dropped? Do you want to eat more? “Then gravitate toward foods with higher satiety levels and journal again.” If journaling helps you get rid of bad feelings, get a professional to help you use satiety and other tools in a way that works for your mind and body. “None of them is final and final,” says Resnick. “Each tool is something to consider in order to find what works best for you.”

SCIENCE

The Audubon Society retains its name despite the ties of slavery that divide ornithologists

Published

1 day ago

March 21, 2023

Jan Topete

The National Audubon Society announced Wednesday that its board of directors voted to keep the organization’s name despite pressure to end its partnership with John James Audubon, a 19th-century naturalist and illustrator who enslaved people, prompting backlash from other groups. birds that have already changed their names.

The bird conservation group said its decision came after more than a year-long process that involved hundreds of its members, volunteers and donors. Despite Mr. Audubon’s history as an oppressor with racist views of blacks and indigenous people, Elizabeth Grey, executive director of the National Audubon Society, said in statements on Wednesday, the board of directors “decided that the organization went beyond the name of one person.”

She added that the Audubon name “has become a symbol of our mission and the significant accomplishments this organization has made over its long history.”

The decision to keep the name is at odds with a recent trend of social reckoning that has seen schools and streets renamed and statues removed to break associations with people with a racist past, including other bird conservation groups that have recently dropped Audubon from their names.

The National Audubon Society’s decision on Wednesday faced harsh criticism from other poultry groups across the country, including its Birds Union staff.

“Their decision to double down on honoring the white supremacist and continue to label our good work in his name is actively harming marginalized communities,” the Bird Union said in a statement Wednesday.

Union of Birds changed its name last month to disassociate himself from Mr. Audubon and urged the National Audubon Society to do the same.

“We will not elevate and glorify the man who today rejects and oppresses the members of our union,” the Bird Union said, announcing its new name. “Changing our name is a small step to demonstrate our commitment to anti-racism.”

A number of local chapters of the National Audubon Society have changed their names over the past couple of years, including those in Seattle and Chicago, as well as other groups around the country.

Lisa Alexander, executive director of Nature Forward, said her organization has made a decision October change its name from the Audubon Naturalist Society after a “deep study” of its name.

“We don’t really want to be associated with the John James Audubon story,” Ms Alexander said in an interview on Wednesday. “We felt the name change was a signal to our community that all people are welcome.”

The Board of Directors of the Seattle branch of the society unanimously adopted permission in July to drop Audubon from its name, with no timeline or ideas for a new name. Over the head websitethe name Audubon is crossed out under the word Seattle, next to an image of a green bird with a tassel in its beak.

The Seattle chapter said Tuesday it was “shocked, confused and deeply disappointed” by the national organization’s decision to keep the name.

“The name is a barrier set for historically isolated communities that are the first to and disproportionately affected by the impact of environmental disasters,” the Seattle Chapter said in a statement. “We choose differently. We choose the anti-racist path.”

A year before the name change, the Seattle chapter called on the National Audubon Society to begin an “inclusive and transparent process to remove John James Audubon” from their shared namesake.

The National Audubon Society, founded in 1905, was named after Mr. Audubon more than 50 years after his death. Mr. Audubon was famous for his wonderful illustrations of hundreds of birds. Some of them were simple but detailed, such as drawing from 1820 hermit thrush sitting on a branch. Others depict dramatic action, such as painting from 1829 an osprey clutching in its claws a weak fish flying through the air.

But, according to the National Audubon Society, in addition to his illustrations, Mr. Audubon also wrote about his opposition to the abolitionist movement.

After Britain passed the Slavery Abolition Act, which ended slavery in most of its colonies, Mr. Audubon wrote to his wife in 1834 that the British government “acted imprudently and too hastily”, according to National Audubon Society.

In a short story written by Mr. Audubon called “The Fugitive”, he talks about meeting a fugitive enslaved family in a swamp. After spending the night with them, Mr. Audubon said he took them back to the man they had fled from so they could be enslaved again. It is not clear if this story was true or fiction. McClung Museum of Natural History and Culture in Knoxville, Tennessee.

“We must acknowledge that his work has been a catalyst for bird conservation in this country,” said Ms. Alexander. “He painted beautiful pictures of birds, and this attracted many people to the desire to protect the birds.”

“But he was also an enslaver and a known white supremacist,” she added.

SCIENCE

How long can you go without sleep?

Published

1 day ago

March 21, 2023

Jan Topete

We need sleep to strengthen our memory banks, maintain an even mood, flush out toxins, and balance hormones in our bodies. Without it, we will eventually turn into an agitated, delusional mess.

Take happening An 18-year-old espresso drinker who stayed awake during a school trip to Italy and was eventually hospitalized:

“At some point I tried to speak exclusively in rhyme. The next day I gave up speaking altogether. I remember telling people that circles are divine, and made it a rule to hit me on the head when I made mistakes, and eventually broke my own glasses with one blow.

Typical symptoms of sleep deprivation are less noticeable and include fatigue, lethargy, memory problems, and difficulty concentrating. Officially, a person becomes drunk after 24 hours of wakefulness, According to the CDC.

Read more: How to recover from a sleepless night

How long can you go without sleep?

By scientific standards, most wakefulness records stood on shaky ground, although Guinness acknowledged a few before announcing in 1997 that it would no longer sanction insomnia for safety reasons and because of the rare fatal disorder (fatal familial insomnia) that causes the condition.

Guinness World Record Standards

As such, Guinness dismissed the 28-year-old Los Angeles celebrity photographer’s claim in 2010 that he didn’t sleep 968 hoursor more than 40 days, with the help of a “team of monitors” to ensure that he did not doze off.

Guinness last extended the record in 1986 to stuntman Robert McDonald, who rocked in a restaurant rocking chair for 18 days and 21 hours, a more relaxed task than his previous stunts, but not an easy one. “I’m Ready to Crash” he told the reporter“because it was hard for me to stop eating.”

The 1964 recording stood up to immediate scientific scrutiny in the form of a sleep researcher driving a convertible who accompanied 17-year-old Randy Gardner, who had not slept for 11 days. But experts later claimed that he was not fully awake, as he had frequent “microsleeps” lasting several seconds.

Sleep Deprivation Research

Scientific studies examining the effects of sleep deprivation typically keep people awake only for from 24 to 72 hoursfor ethical reasons. The researchers found gradual declines in reaction time, working memory, attentiveness, math ability, and decision making.

A 2004 study who kept 21 volunteers awake for 36 hours on three separate occasions, found that some people suffered from the aforementioned effects, while others seemed to have a particular resistance to sleep deprivation and loss of mental function.

Read more: What happens when we go without sleep?

Can you die from lack of sleep?

Indirectly, yes.

In 2012, a 26-year-old Chinese man died after staying up 11 nights in a row to watch football matches of the European Championship on TV while smoking and drinking beer. Hello reportedly returned home after watching the last game with friends, took a shower, fell asleep around 5 am and never woke up again.

A local emergency room doctor later said the man “was in good health. But staying up all night and not getting enough sleep weakened his immune system, and he drank and smoked while watching. [games]causing his condition.”

familial insomnia

Sleep deprivation also plays a role in a rare genetic disorder, fatal familial insomnia (FFI), which slowly renders its victims unable to sleep for about 18 months (or longer) and eventually kills them. A prion disease such as mad cow disease, FFI causes excruciating panic attacks and paranoia, other mental symptoms including depression.

The nervous symptoms are relentless and “marked by increased heart rate, blood pressure, temperature, sweating, respiration, and stress hormones.” Sleep Foundation.

FFI victims share much in common with delirium tremens, also known as severe alcohol withdrawal, with its hallucinations, extreme anxiety and high blood pressure. But instead of lasting a few days, FFI can last for years as dementia sets in, along with speech and movement difficulties. At some point, a person may completely lose the ability to sleep and inevitably fall into a coma and die.

Norepinephrine, a stimulating neurotransmitter, rushes through the bodies of both DT and FFI sufferers, while the nocturnal peak of sleep-inducing melatonin somehow never occurs.

Read more: Why you should avoid coffee late at night