Applications Of Health Psychology To Eating Behaviors: Improving: Fill & Download for Free

MAIN POINT: Ensure that your body, mind and heart are taken care of, and you will be drastically more productive on a daily basis. Beyond ensuring your physical, mental and emotional capacity to remain productive for long durations, staying organized is the key to efficiency.(1) Sleep Early: You need your sleep, probably not as much as you think, but sleep is necessary and if you're restless in the morning, it gives you an excuse to be lazy all day.(2) Wake up early: Nothing makes me more productive than getting the day started early before the rest of the world is awake, when there is no traffic, nobody to slow you down. Even if you wake up early and just take your time to get ready, have breakfast, and start your day relaxed, not feeling rushed. Regardless of whether you do something to make you personally feel good or you knock out an important task you have to do that day, waking up helps set the tone for the day.(3) Read before starting work: Reading for even just 10 minutes helps get my mind going and provides me with necessary focus in my work. I like to read the economist for news and I like to read 4-5 different books on a variety of topics at the same (varies from psychology to marketing to spirituality to networking to productivity, etc.) time so I don't get bored and I'm expanding my knowledge in different areas simultaneously.(4) Eat healthier: Eating healthy helps ensure that I don't get sick, and it gives me excess energy throughout the day. I don't diet like a mad-man. I just make sure not to eat too much junk and to have all the vegetables and fruits I need on a daily basis.(5) Meditate: So much of our energy is taken by the non-stop chatter of the mind. Just coming into contact with the neurotic mind by sitting and trying to relax for 5-10 minutes in the morning will improve your attention and your ability to deal with stressful situations throughout the day.(6) Exercise: Ensuring your body is relatively fit is not only important for your health for the rest of your life, but it literally provides you with the BEST natural high for long hours after you're done, and your body rewards you with extremely high energy levels.Subset of Exercise: Stretching - especially your hamstrings, hips and back. Just 5 minutes of a full body stretching routine is enough.(7) Daily Planner: It's crucial to me to lay out at least what the first 7-8 hours of my day are going to look like. The more specific you are about exactly what you need to do the better. For me if I write "Do application for X" for example, I'll never actually start working on it until I'm under a time crunch. But if I write "Open application for X when you get to work and complete the first 3 steps" I'll definitely get it done and gradual progress ensures you're a lot less stressed about getting tasks done.(8) Get rid of phone distractions: Something that's worked wonders for me is (a) turning off all notifications on phone/computer applications that are a complete waste of time, i.e. ALL social media outlets. (b) Put all those applications in a folder on a distant page in your phone because when you see the application icon it triggers the automatic behavior of clicking on it, at which point you end up wasting time. (c) Label the folder "BS."(9) I have a reminder set on my phone for the times of the day I'm usually starting to get restless and end up wasting time.The notification is sent at 4 p.m. and reads "You've been amazing all day. You woke up early, you worked out and you got everything you wanted to done up until this point. Just a few more hours and you get to go have a bomb dinner and relax. Finish strong."(10) Affirmations: The science behind affirmations is continuously growing. We live up to the image we hold of ourselves, which is usually the image we believe other people have of us. You can help alter that image by repeating positive affirmations to yourself, which will help you make the behavioral changes you want to make by altering the image you hold of yourself. The mind is pretty easily swayed and you can sway your own mind by simply trying to believe you are different than you currently think you are. Positive affirmations help this process.(11) Tell your loved ones about what you're up to: When you're trying to make behavioral changes in order to be productive, get smarter, etc., accountability is the key. As I repeated above, we live up tot he image we believe people have of us and so if we can change that image by telling people how we're changing our lives for the better with all the positive and productive things we're doing, it gives us a new, higher standard to live up to.(12) Learn about success and productivity: Watch videos about successful people, read about successful people, learn about your idols and then go learn about THEIR idols. The patterns are the same.

Is weight the primary concern? or health?Nutrition (In the Order I recommend):1. The Precision Nutrition System (not an affiliate link or anything, I just respect what they do on this side of fitness)Why?It's practical information delivered by people who actually coach other people. Many fitness and diet books are assumptions made by writers who have an interest in fitness, but many of them lack real world experience.Other books I've read by nutrition or fitness professionals tend to take a very biased viewpoint on nutrition as well, so it's refreshing to read a book that discusses how to eat, rather than telling you exactly what to eat.This system is built around optimizing your diet (i.e. showing you how to craft a diet that suits YOU, as opposed to the masses). It will show you how to break down your diet for various objectives (mass gain, weight loss, health, etc...) and is very simple/easy to follow. They have one of the most down-to-earth 'real-world' nutrition approaches I know of, that focuses more on long-term adaptation and less on the typical '12-weeks-to-a-ripped-physique' short-sighted approach.They don't beat up on various types of food (i.e. carbs are bad for you, or meat is bad for you, or vegetarians are sickly, or any other nonsense), they recognize that the world of food isn't so much good food vs bad food, but rather a spectrum of eating that is either more optimal for an individual, or less optimal.Really nutrition and diet is a lifestyle, not 'something-you-go-on' and I think the folks at PN get that. Some of my other recommendations won't fall into that category.At $97 it's a bit more of an investment than your typical book, but it's a worthwhile resource that you will find yourself using years from now. Including a cookbook.2. In Defense of Food(Or The Omnivore's Dilemma or even Food Rules - they are all decent reads, but Omnivore's Dilemma is a longer read, while Food Rules is a shorter read, In Defence of Food falls in the middle. Note:Food Rules is a bit abstract without the other two books)Why?It's not a diet book so much as a perspective book. Practical advice not served up by a dietician, a nutritionist or a fitness professional of any kind but a good writer who happens to maintain a healthy weight eating optimal foods.The basic principle of the book 'Eat real food, not too much, mostly plants' is almost spot on (I would specify 'whole foods,' then add in that lean proteins and healthy fats are important in the mix, not just plants...).This book will give you insights into the food ecosystem, and the quality of your food. All of which I feel are important concepts to grasp, the quality of your food matters. However, it may leave you feeling the need to eat exclusively organic and local food, which is just unfeasible for some people financially.If you can, I highly support the idea, but it's not an absolutely necessary component of having a healthy diet in the long run. Health is influenced by a variety of other factors that are not diet, including physical activity, stress, sleep, environment, social influence, occupational influence, etc...I think these books address the typical assault many 'diet' books on macronutrients, or specific 'types' of food, which I've always felt is a mistake. White Potatoes aren't 'bad' for you, they are just less optimal for certain people, under certain context or at certain times.Most 'diet' books will tell you that X is bad, end of story. I hate fear mongering books of that nature, and generally discourage them. I recommend avoiding books that tell you X foods is bad and Y foods are good. Food doesn't work like that, very few things are flat out 'BAD' for you, they just might not be 'ideal' for you. There is a spectrum of food choices and I think people should generally shoot for the highest quality they can manage on that spectrum the majority of the time.At the end of the day you eat food, not protein, not carbohydrates and not fats but food. Another important concept to understand, so I like that Michael Pollen discusses reductionism in these books, though I don't completely agree with his stance on it (reductionism is a necessary component of the scientific process).3. Mindless EatingWhy?A good chunk of nutrition, has little to do with what and everything to do with the environment in which you eat. This book reveals a lot of the psychological components surrounding eating, and provides strategies for combating them.Like why eating in front of a T.V. leads to eating more, or why eating from large plates leads to eating more, or drinking from short fat glasses will make you drink more, or why eating quickly leads to eating more, etc...etc...There are a lot of environmental cues and circumstances that marketers have influenced you in many more ways than you think (i.e. supersize me -- the idea of exchanging 'greater value' for your dollar at the expense of your waistline).This book can help make you more mindful of the influences that exist presently over how you eat on a daily basis and how you can combat them to eat better, more easily.4. The End of OvereatingWhy?More info on understanding how and why people overeat, very similar to mindless eating, but offers a slightly different view (less about your environment).Specifically this book addresses more about the composition of food and how marketers and large companies formulate food so you eat more of it (Fat, Sugar and Salt).It also covers eating behaviors (another important consideration in line with environment), habits and emotional cues too, like recommendation #3.5. The Beck Diet SolutionWhy?This is the only book I'll put on this nutrition list with the word 'diet' in it. Typically I would tell people to avoid nutrition books that have that word, but oddly enough this book has NOTHING to do with an actual Diet.Judith Beck is a Cognitive Psychologist, and she uses cognitive therapy to help people change their lives, nutrition and their diets instead. She does discuss the concept of diet, but it's up to you to choose the diet to use these mindset techniques with.In my own experience mindset training is the MOST IMPORTANT component to 'staying fit' or 'at an optimal weight' or however you want to word it. I really have no reason to believe at this point that nutrition and exercise are the most important concepts behind physical change, you won't do anything with your nutrition and exercise habits/routines if you don't work on changing your existing mindset about them.Her claims on the cover are a little unbelievable and unrealistic to me (28 days to anything except maybe a simple habit is very rare), however there are a lot of good principles you can practice within this book over the long-term, that can aid you in losing or maintaining your weight. It's a good place to start for changing how your mind works in the context of nutrition and exercise.6. An Apple A DayWhy?Joseph A. Schwarcz is a well-respected molecular food chemist and offers up a more scientific approach to food, mostly in an attempt to clear up some very 'controversial' topics (things like aspartame, which in research has actually shown little down-side though many people would have you believe it's a toxic poison - the scientific evidence just doesn't seem to be there).Two really important concepts in this book?1 - Toxicity (Poison) is a matter of dosage, many people do not understand this concept but there are trace amounts of chemicals that occur even in your organic biodiverse foods, but the dosage is so low, they do not become toxic, or you eat so little of it, that it doesn't become toxic.2 - There are hundreds of compounds (potentially thousands) that are unknown. We are still learning a great deal about the science of food every day. More importantly we know very little about how certain compounds react with other compounds when consumed together.*This book doesn't allude to it, but there is a new field of study called Nutrigenomics - which is attempting to bridge the gap between your genes and ideal nutrition scenarios. Quite plainly, your genetics can somewhat impact what digestive compounds you create, and how you can tolerate certain foods. The easiest example is lactase, the enzyme that breaks down lactose (milk sugar) and that a large % of the population lack due to genetics (The LCT gene). However, it's important to note that genetics are heavily influenced by environment, some genes never get expressed and others do, so genes don't necessarily 'write your fate' either.I won't lie, it's scientific (which is only a small part of nutrition in my opinion), so if that's not your bag, skip this. If you go into reading this with certain preconceived notions about nutrition too (and do not keep an open mind about other possible facts), you will most likely be disappointed.Joe (despite what may be said in some of the reviews) has a surprisingly unbiased stance (though not completely, and he plays it safe on several occasions) and appears to have read through a great deal of research for these.More of a reference book though, as each chapter is only a few pages long, and unfortunately he doesn't list his references. He also doesn't really present nutritional advice or recommendations, he just breaks down some common questions about food.At the very least, it offers up how the scientific community looks at food, which is a reductionist point of few you'll learn about in Pollen's book. Kind of the opposite position of Pollen in a way, and I think getting both sides is beneficial. I don't necessarily agree with the points in this book but it offers the other side of the nutrition story - that of the scientist. His other books on Nutrition are also worth reading like Let Them Eat Flax for the same reasons.Honorable mention goes to many other 'diet' books, I just mostly feel that they miss the mark by picking specifically on particular foods, macronutrients or other factors, rather than discussing context and showing people how to craft their own unique and personally useful diets. I'm generally not a fan of books like that pick a fight with one specific aspect of nutrition and do so with a rather biased point of view, they tend to make nutrition dogmatic and somewhat religious, rather than individually useful and culturally progressive. Other books like Gulp and The Jungle Effect are good looks at cultural effects of eating, honestly there are a lot of good books to read that touch on nutrition that aren't necessarily 'diet' books too.Training Books (not in any particular order)1. The Core Performance SeriesMark Verstegen is one of the best strength and conditioning coaches in the world. He is also the founder of the one of the premier training facilities in the world; Athletes' Performance.Admittedly this series may seem much more related to the world of athletic performance but I believe the principles found in these books are pretty universal, whether you want to compete in sport, or you just want to be a healthy adult. Any good training program needs a foundation of good movement to be effect, so even though there are numerous great training programs out there for all kind of objectives, this series seems to address the most foundational components of movement.I may not completely agree with everything, as it seems a little more intermediate than needed for people with no athletic intent, but learning the movements in particularly the first book of this series will aid you in ANY OTHER training program you take on in the future.I think people need to learn how to train before they can truly utilize any training program and this series is probably one of the best available right now.They also touch on nutrition.2. The New Rules of Lifting SeriesParticularly the most recent 'for life' version, and the male and female versions. The abs version (though not what you might think) is always a silly idea to me, though in that version they do a good job of discussing a better way to train your core, they still play into the notion of marketing mumbo jumbo with that version, it would be the last one I look at if I were you.This is a collaboration between some good nutritionists, trainers and a writer, and is a good bet overall. There is some nutrition advice in all of these for different desired results, and the training programs are a little over the top in some cases but are mostly sound, practical and useful for most people.3. Starting StrengthThis is a great book in terms of accessibility and teaching the basic barbell lifts to people. It's greatest strength is also it's greatest limitation as it doesn't really discuss incorporating much of anything outside of barbell strength training. It's also a great reference book for strength training, which I feel is greatly underappreciated as an exercise tool.4. Functional Training for SportsMichael Boyle is a very prominent figure in the training world. I think Men's Health named his gym the best training gym in the US last year. This book is a little outdated at this point I think. He's actually updated his information in newer books but those books are far more geared to the trainer/coach than to the general public, so the information is not as accessible.Again a very athletically minded book (him and Verstegen are good friends), but I think represents more of the training foundation I discussed above. I think training should generally look more athletic in nature until a certain level of competence is achieved at which point those skills are easily transferable and applicable to nearly any objective with minor changes in programming (including fat loss, weight management, weight maintenance, muscle mass gains, or general health and wellness).5. Athletic Body in BalanceThe most accessible book on muscle balance and prehabilitation for the general public that I know of. His more advanced text's like Movement are more geared to physical therapists and trainers. This book gives you the gist of 5 basic movements, how to improve them and as a result, improve how you move overall.Again, I'll drill this point home. I think good movement is always the foundation of training, so books that encourage you to move well should always be the focus at first. Don't let the name of this book fool you, it's not exclusively for the athlete, in fact I'd argue most of this book has nothing to do with training the athlete, just good basic movement patterns. This book will help you squat better, lunge better, rotate better, press better and pull better in simplistic, management verbiage.

Dirt in diet. Benefit or hindrance? Modern societies, especially those in developed countries, have essentially stigmatized dirt eating over the past few centuries.Yet careful scientific evaluation suggests that dirt eating arose holistically, most likely for health benefits.Need is a strong word yet we are living through rather unprecedented times, coming full circle in our understanding of the relevance of pica and in particular, geophagia, the practice of intentional and repeated ingestion of soil or other geological materials (1), especially chalk and clay. Pica is compulsive craving and eating of items culturally defined as 'nonfood', while geophagia is derived from Greek, ge meaning earth and phag meaning eat.Pica has remained more or less a mainstay in many traditional, poorer societies while the developed country mindset somewhat narrow-mindedly evolved to regard it as 'uncivilized' and 'unhygienic' to the extent of labeling it a psychopathology (2). Why narrow-minded? Because our definition of foodstuffs is after all inherently subjective, differing from culture to culture, and from one era to another. Lucretius understood this way back in the 1st century BC when he purportedly wrote, 'quod ali cibus est aliis fuat acre venenum (what is food for one man may be bitter poison to others)'.Many animals deliberately eat soil, often to detoxify food, obtain calcium or to self-medicate (3, 4).For example, rats lack capacity to vomit. When exposed to poisons, they're observed to eat kaolin clay, which reduces their poison-associated sickness and death (5, 6, 7, 8, 9).Scientific observations are leading to a quite remarkable revision about utility of pica, especially geophagia among humans. See figure below from 10 for description of types of pica.Eating dirt was considered important for health in antiquity (11).In recorded western history, Hippocrates (ca. 460-377 BC) is first credited with noting geophagy, ' If a pregnant woman feels the desire to eat earth or charcoal and then eats them, the child will show signs of these things' (12).Aristotle also observed soil ingestion for therapeutic and religious reasons.Pedanius Dioscorides wrote De materia medica ca. 65 AD (13).In it, he prescribes the red earth of Sinope for liver ailments. From Turkey near the Black Sea, it's probably an iron oxide enriched clay.And Samian earth (referred to as terra Samia from the Greek island of Samos) for detoxifying some poisons when swallowed with water.Pliny the Elder's encyclopaedia (ca. 77 AD) (14) mentionsThe stone of Samos was used for stomach and mind ailments, even giddiness.Sinope clay for stopping menstruation.Lemnian earth (terra Lemnia/terra Sigillata)In vinegar for vomiting or spitting blood.In water for spleen/kidney problems and for excessive menstruation.For poisons and snake bites.Galen recorded the process for making soil medicine from Lemnian earth (15).Lemnian earth tablets were considered sacred, were trademarked using official seals and highly regarded for their medicinal (dysentry, plagues and poison antidote) and commercial value (11; see figure below).Soranus of Ephesus was a 2nd century AD Ob-Gyn, pediatrician. He noted that pica in pregnant women usually started ~40days after conception, lasting about 4 months (16).Aëtius of Amida (today called Diyarbakir in Turkey), wrote an obstetric textbook in the 6th century AD. In it, he writes, 'Approximately during the second month of pregnancy, a disorder appears that has been called pica, a name derived from a living bird, the magpie…Women then desire different objects… some prefer spicy things, others salty dishes and again others earth, egg shells or ashes' (12).Álvar Núñez Cabeza de Vaca, traveling through modern-day southeastern US between 1528 and 1536, wrote of observing a tribe who ate soil to quench hunger during famine and mixed it with the fruit of the mesquite tree, Prosopis juliflora, to make it sweet and palatable (17).Alexander von Humboldt observed geophagy by the Ottomac tribe in the Orinoco/Amazon basin in the 19th century. He wrote, 'one of the most extraordinary physiological phenomena. They eat earth; that is they swallow every day, over several months, very considerable quantities, to appease hunger, and this practice does not appear to have any injurious effect on their health' (18), specifying they chose 'the most unctuous earth, and the smoothest to the touch'Archeology now suggests that many major food plants we take for granted today, such as the potato, originally contained poisonous substances that required detoxificiation.Potato is today the world's most widely grown tuber and 4th largest fresh produce crop.Before non-toxic mutants were isolated and propagated, its original domestication in South America required using 'potato clays' to detoxify and render it edible.For e.g., before eating, potatoes were dipped into aqueous kaolin clay suspension, locally called Chacco, to prevent 'souring of the stomach' (19).The clays used in this detoxification procedure effectively adsorb a glycoalkaloid called tomatine, a heat stable toxin not destroyed by cooking (20).Is eating dirt considered important for health in modern times?Research found Lemnian earth effective against metal poisoning. Presumed mechanism of action is through the ion exchange properties of this soil's elements (21).In Ghana (formerly the Gold Coast), black cotton soil (now called Vertisoils) was used to remove the toxin dioscorine to allow eating poisonous wild yam Dioscorea dumetorum during times of famine (11).Activated charcoal treats many kinds of acute poisoning in humans and animals (22, 23).Baked soil is widely used in Uganda for GI tract symptoms (24, see figure below).An in vitro model to simulate digestion by the human stomach and small intestine confirmed that kaolin could effectively adsorb plant compounds such as tannins that deplete food quality (25).Today, soil is even attractively packaged, advertised and sold as a panacea in reputed stores (26) and online (Page on whitedirt.com).According to the detoxification and protection hypothesis (27, 28; see figure below), pica prevents harm by eitherBinding with the GI (gastrointestinal) tract's mucin layer. This improves gut wall impermeability.Binding directly with pathogens or plant toxins. This detoxifies them by preventing their absorption by the gut.Defects of previous research on picaExamining pica through the lens of stigma necessarily precluded a holistic understanding.This may be why pica remains mired in confusion and biased interpretation.For example, even though there are hundreds of studies on pica, it wasn't until 2011 that a meta-analysis of 278 studies uncovered that a major reason for eating dirt, specifically certain types of clay, was to relieve GI tract distress (29, see figure below).Flawed methodologies of many studies also didn't accurately assess potential bioavailability of various micronutrients from clay eating. Result? They either over- or under-estimated effects, both beneficial and harmful.Studies also suggest that pica may provide essential micronutrients such as calcium, iron and zinc (11, see figure below).Pica is typically seen during pregnancy and in young children, across geography, culture and time.Compensatory mechanism for replenishing depleted micronutrient levels thus remains a compelling argument.We need better designed studies to generate better supporting data.We also need many more studies that explore links between pica and human microbiome in health and disease.The full circle metaphor. Let's complete it by taking a quick look at many of the active and inert ingredients in modern pharmaceuticals.An abundance of clay minerals (30). Happenstance? Unlikely because of the preponderance of their beneficial propertiesHigh specific areaHigh adsoprtive capacityHelpful flow (Rheology) featuresChemically inertLittle/no toxicityCheapResearch on pica thus suggests that it is one of the antiquated practices that may well be based on cumulative wisdom, wisdom that we may have lost through time but could yet regain through rigorous and inclusive science.Bottomline, a comprehensive analysis of eating dirt suggests many healthful benefits while carelessness in choice of material/soil has several harmful effects (see figure below using data from 31 and 11).Since we liberally pockmarked and saturated post-Industrial Earth with an abundance of noxious detritus, much of the harm observed from pica may not be intrinsic so much as one of our making. After all, don't we seem to have rather thoroughly defiled the earth?BibliographyChapter 7. Geophagia and Human Nutrition by Peter Hooda and Jeya Henry In Consuming the Inedible: Neglected Dimensions of Food Choice By Jeremy M. MacClancy, C. J. K. Henry, Helen Macbeth.American Psychological Association. 2011. Diagnostic and statistical manual of mental disorders, 5th ed. Washington, DC: American Psychological AssociationLimpitlaw, Ulli G. "Ingestion of Earth materials for health by humans and animals." International Geology Review 52.7-8 (2010): 726-744.Abrahams, Peter W. "Geophagy and the involuntary ingestion of soil." Essentials of medical geology. Springer Netherlands, 2013. 433-454.Mitchell, Denis, et al. "Poison induced pica in rats." Physiology & behavior 17.4 (1976): 691-697.Burchfield, Susan R., Matthew S. Elich, and Stephen C. Woods. "Geophagia in response to stress and arthritis." Physiology & behavior 19.2 (1977): 265-267.Watson, P. J., et al. "Inhibited drinking and pica in rats following 2-deoxy-D-glucose." 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New England Journal of Medicine 295.19 (1976): 1034-1037.Cooney, David O. Activated charcoal in medical applications. CRC Press, 1995.Abrahams, Peter W. "Geophagy (soil consumption) and iron supplementation in Uganda." Tropical Medicine & International Health 2.7 (1997): 617-623. Geophagy (soil consumption) and iron supplementation in UgandaDominy, Nathaniel J., Estelle Davoust, and Mans Minekus. "Adaptive function of soil consumption: an in vitro study modeling the human stomach and small intestine." Journal of Experimental Biology 207.2 (2004): 319-324. an in vitro study modeling the human stomach and small intestineHenry, Jacques, and Alicia Matthews Kwong. "Why is geophagy treated like dirt?." Deviant Behavior 24.4 (2003): 353-371.Hui, Y. H., et al. "Foodborne Disease Handbook Volume 1: Diseases Caused by Bacteria." (1994).Young, Sera L. "Pica in pregnancy: new ideas about an old condition." Annual review of nutrition 30 (2010): 403-422.Starks, Philip TB, and Brittany L. Slabach. "The scoop on eating dirt." Scientific American 306.6 (2012): 30-32. Page on omega3galil.comCarretero, M. I., C. S. F. Gomes, and F. Tateo. ".5 Clays and Human Health." Developments in Clay Science 1 (2006): 717-741. Page on projects.itn.ptChapter 5. A Vile Habit? The Potential Biological Consequences of Geophagia, with Special Attention to Iron by Sera L. Young. In Consuming the Inedible: Neglected Dimensions of Food Choice By Jeremy M. MacClancy, C. J. K. Henry, Helen Macbeth.Thanks for the A2A, Si Gornick.