Feedback with Melissa – Week 2 – Oct 2018 – Food as Medicine

MELISSA ADAMSKI: Hi everyone. And welcome to our feedback
video for week 2 of Food as Medicine. I’m Melissa, your course mentor. And today, we’ll be talking
about some of the topics that we’ve gone through
in our week 2 here. Now it’s great to see everyone
commenting on the body systems approach to food as medicine
that we’ve done in week 2. And it’s great to see
everyone’s interest, especially in the Food and the
Gut section and how you’re all learning more about
the different types of carbohydrates
that are out there, starches and sugars and fibres,
and the role that they play in our body because we know that
carbohydrates have got a bit of a beating in the media and
online over the last few years about their role in health. But we need to understand
that their role is very complex in the body. And we are learning a lot
more about their importance about their role in the gut and
how they affect our microbiome. So if you haven’t had a look
at the food in the gut section, do. And please do
leave your comments and discuss this information
with fellow learners because it certainly
is an interesting one. We have many people learning
a lot of new concepts and information. Food addiction has also been
another interesting area for learners in the course. And there does seem to be sort
of two main schools of thought with people about
whether it’s a thing, so whether food
addiction is real, or whether it’s more of a
behavioural or psychological issue. And that’s why– and
it’s a very grey area. We don’t know a lot yet
because it is so complex. And that’s why it’s important
that we continue to do research so we can understand whether
it is a behavioural aspect or whether it is more of
a physiological aspect due to certain
components of foods. I know many people
comment that they believe that sugar is very
addictive and also high fat foods as well. But we do need to
understand more in the research to understand
whether this is actually the case. And I’d like to also
remind everybody too that, when you are talking
about food addiction, to be very careful
with your wording because there may be some
learners out there that are struggling a little bit with
their relationship with food. And it isn’t always a very
black and white scenario either. But do share your
experiences around food with other learners. We’ve had a few
learners do that. And it is great to see
the support that everyone is offering to their fellow
learners in regards to food and their relationship
with food too. Now another area that we
touched upon in week 2 that has interested
some people is food and fertility and pregnancy. And some learners have
asked– or some learners are curious about, you know,
why have we included that. Now, you know, for many, many
years, for hundreds of years, we’ve known that food
can play a role in health and also with pregnancy. But what we’re learning now
over the last few years, in regards to research
into genetics and genomics, is the real importance
of the first 1,000 days of a baby’s life. And that’s not from
when it’s born, but it’s actually
from conception. So we know that nutrition plays
a key role in that 1,000 days. And it’s not just around the
development and the health of the baby when it is
born and when it is, you know, one and two years old. The impact of nutrition
in that first 1,000 days can actually last into
their 40s, 50s, and 60s. And this is a term
called epigenetics. And so it does go across both
the food and the genome side of things, but also food,
fertility, and pregnancy side. So we thought that that was an
interesting and newer concept to include for you all. And that’s why we have
included the food and pregnancy section into the course
because we are learning a lot more in this area
about how key nutrients or why key nutrients are
so important in pregnancy and also for fertility there. So even if you’re not
planning a pregnancy or are past your pregnancy
years, many of us still know someone
who may be looking to fall pregnant in the future. And so it’s always good to
have some of this knowledge. So if you do have conversations
about food and diet with them, then you’re up to date with
the current knowledge there. So there are just a couple
of aspects of our week 2 that many learners
have been interested in. So keep working through
the week everyone if you haven’t
quite completed it. And I look forward to seeing
more of your comments there. Now we have had a few
questions from learners that I’ll go through
now that I thought it might be interesting
for a lot of you to hear the answers to. And one of the questions from
a learner is regarding how she doesn’t believe that her husband
has the ability to recognise his own hunger signals. And is it possible
to address this? And a comment I’d
like to make here is that hunger is very complex. There’s psychological hunger,
so hunger that’s in our minds where we think we’re
hungry, but where we’re technically not from a
physiological point of view. And then there’s physiological
hunger, so real hunger where our body is sending
out those hunger signals and driving us to eat something. And the first thing when we’re
talking about hunger that’s very important is to try and
distinguish between the two, so to try and understand,
OK, am I really hungry. Or am I potentially
craving something? Or am I only hungry
because someone else is eating a food over there? And oh, it looks really good. And yeah, maybe I’m a bit
hungry, and I’ll have some too. So that’s really the
first port of call in trying to understand
more about hunger. And one way that
you can do this is to think about mindful eating
or eating mindfully and being aware of our thoughts and
our feelings around food. And we do have a section
in week 3 about mindful eating that you might
be interested in that might be able to help
you understand more about your hunger levels. But one thing that is
important if you are hungry, and you’re trying to think,
OK, am I really hungry, is to ask yourself
a few questions like, OK, when did I last eat. How much did I eat? And should I actually
be hungry right now? Or could it be in my mind? Am I smelling something
that smells really good that is, you know, setting off
my senses to sort of drive me to eat a little bit? And asking yourself
those sorts of questions and seeing what you answer
can be that first port of call between understanding
whether you’re really hungry or not. So they’re just a few tips
there for that question. And we’ve also had a
question around how there are many different
theories about how many times a day should we eat. So should we three
main meals a day? Or should we have three
main meals with snacks? And what’s the healthiest
and the best option there? And unfortunately,
as a dietitian, I have had this question
a lot from patients. But unfortunately, once again,
it’s not a very easy answer. It’s not a very simple
answer, as a yes, everyone do three meals a day. Or yes, everyone do three
meals a day with snacks. Because it all comes down
to our individual needs and our individual preferences. And so I always
work with patients to understand, OK,
whether three meals a day is important and
healthy for them or whether they could
benefit from snacks. So for example, if
I had a patient that has always in their life had
three larger meals a day, and they’re managing their
health really well from that, and they’re getting all their
nutrients from that as well, and, you know, their blood,
their biochemistry looks good and everything, then there may
not be a reason to change that. Because what I have
seen in some cases is that, when people try and
go from three large meals a day to adding snacks in, is
that they don’t necessarily reduce the amount of
food at their main meals because they’re so used to
eating a certain amount. And they’re adding
in snacks as well, and so they’re really
increasing their energy. And then from that, you can see
unnecessary weight gain happen. So it is really thinking about
your own personal preferences and perhaps working with a
dietitian or a nutritionist to understand what they are,
whether you could benefit from additional nutrition
or not through snacks, or whether those three main
meals a day are important. Because there are some
people where adding snacks in is absolutely
essential– people who are exercising a
lot or athletes, people who require
extra nutrition, people who may have lower
appetites where eating six very small meals
a day may benefit them. You know, there are
many, many examples of where three main meals and
snacks can be appropriate, but it does come down to
tailoring it to the individual there. And then, finally, there
was another question, which sort of builds upon
that last one there around should we wait five to
six hours between meals so our bowel has
time to empty, and we get in tune with our
hunger, hunger levels again. And you know, this isn’t
necessarily a bad idea because, yes, it does
take time for food to transit through the body. And it is good for us
to let that happen. And then our body will release
its hunger signals again, ready for us to
have our next meal. But once again, it does
come down to the individual. But one thing that I like to
have people think about is, if we are constantly eating–
so meal, snack, meal, snack, you know, and meal again– is that a lot of
the time we don’t allow ourselves to get hungry. And we can forget what it
feels like to be hungry. And hunger isn’t
necessarily a bad thing. And if we do allow
ourselves to feel hungry, it can really help us
to eat intuitively, which you’ll hear a little bit
more in week 3 about in mindful eating once again. But it is good to get in touch
with your body and in touch with your appetite and
your hunger signals, rather than eating to the clock
or eating because you think, oh, it’s 11:00 AM, and it’s
time for a coffee and a snack, rather than, oh,
because I’m hungry. So I do encourage everyone to
think about their hunger levels and to think about, you
know, how they’re feeling, whether they’re
feeling hungry, what their appetite is like
to help guide them in their meal choices. So they’re just a
couple of the questions that I had to answer
today, a lot of them around food and
appetite, because that was another one of
our body systems that we had for the
week, which I hope you’ve found helpful there. So please do keep commenting
and discussing the information. I really do enjoy
reading all your comments and jumping in sometimes
when you do have questions. But it is great to see you
discussing and answering each other’s questions
as well because it really shows your passion and
interest in the area, which is fantastic. And it’s also great to read
the changes that you’re making throughout the course
to your own eating patterns and your own dietary
habits there. It’s really fantastic to see. And one change that I definitely
will be making from now on, from the new foods
that I tried last week, I roasted my purple asparagus
with some extra virgin olive oil, which was just amazing. And I did that with
some broccolini. Oh, actually, sorry. No, I sauteed it. I didn’t roast it. I sauteed it. And that was just amazing. And it was a little bit
sweeter than the green one. And definitely, if I do see
it in the supermarket again, I will be buying it because
all of those great antioxidants in that deep purple colour are
something that will be good to get in the diet. And then the pulse pasta, I did
a little bit of a sneaky thing with that. I added a couple of– a handful in of it into normal
pasta into a pasta bake, and so my husband wasn’t
going to necessarily notice it was there all of a sudden. Because I could tell if I
just made a pasta bake out of pulse pasta,
his first mouthful, he would have been
like [INHALES] what’s wrong with this pasta. So I wanted to sort
of gauge whether he would notice there was
much of a taste difference by mixing it in with
regular pasta to start. And I’m happy to report that
the taste difference wasn’t too strong. It wasn’t too noticeable. And he did happily eat that. So I’ll definitely
be trying to have some meals full of
just 100% pulse pasta because it is great to have
another option when we are using pasta, especially one
that’s higher in protein that might help with satiety. So we could eat a little
bit less of the pasta, but still really enjoy it in
those delicious dishes there and helping to increase our
protein and satiety levels. So thank you, everyone. It’s been great having
you along for week 2. And I look forward to seeing
you next week in week 3. And if you do have any
questions, just shout out. Great. See you, everyone.

Leave a Reply

(*) Required, Your email will not be published