Healthy Eating? What does that even mean?!

    Most people should know by now that what you eat and the amount of food you eat are just a few of the major factors that contribute to your health and weight.  The question is, what is the definition of healthy eating? The other day I came across a journal article conducted from the University of British Columbia, from Spring 2006 which found that female students from both third and fourth year described healthy eating as eating  all food groups of Canada’s Food Guide to Healthy Eating. The participants of also included that moderation and balance of eating is also an important part of healthy eating. The experiment was conducted by Jennifer House, Jenny Su, and Ryna Levy-Milne who were from the Division of Human Nutrition at University of British Columbia.

Methods:

   Qualitative research methods were used for this study which was to collect data through a group of people where they were chosen by the researchers to discuss their personal experience based on the topic that the research was on. The data was taken from nine dietetics students and six students of other subjects from the University of British Columbia. All the participants from the research were females in their third or fourth year of study. The way the researchers chose the participants were through convenience sampling and everyone who volunteered were accepted as participants. The way they were recruited was through announcements before lectures and posters were also placed in different buildings of different faculties. The students from other subjects other than dietetics were enrolled in a variety of faculties which includes agriculture and arts. To keep the study ethical, all participants signed a consent form before participating. There were four groups with each having three to five participants. Two groups were dietetics students and the other two groups were students of other subjects. To allow the participants to feel more comfortable, the groups of dietetics students were separated from the other two groups. All participants were asked to build a collage of what healthy eating meant to them. Participants were asking to explain their collage and after discussion, each group was asked the same set of questions. The researchers verbally summarized the main points of what the participants came up with to make sure they researchers knew exactly what the participants meant.

Results:

  It was found that all participants from all groups focused on the four food groups and nutrition as shown in the Canada’s Food Guide to Healthy Eating and they all mentioned another important factor which was moderation and variety. Other things that were mentioned that was not in the Canada’s Food Guide to Healthy Eating was small frequent meals, eating before hunger pains, and eating breakfast. Dietetics students mentioned emotional enjoyment towards eating healthy and that it makes them feel good about themselves. On the other hand, students of other subjects were more worried about the nutritional value of food rather than emotions towards eating. All participants believed that appearance which includes healthy weight, glowing skin, and physical physique were the benefits of healthy eating.

Discussion/Conclusion:

   These findings suggests that since all the participants defined healthy eating were in accordance with the Canada’s Food Guide to Healthy Eating, it should mean that most females of third or fourth year of study should have a basic understanding of what healthy eating means. A limitation of this study is that it has a bias. The study only included females and only those in third and fourth year of study. The participants were also only chosen from the University of British Columbia rather than other universities. A small number of participants were used in the study as well therefore, the study does not represent the general population. Although, the study may have a bias, it was interesting to see what healthy eating meant to different individuals. What surprised me was that all participants came up with appearance as being the benefits of eating healthy rather than internally. Lastly, I think it is very important for every individual to have the knowledge to understand what healthy eating means so, you can choose wisely of what, when, and how much you eat. 

Reference

House, J., Su, J., & Levy-Milne, R. (2006). ProQuest. Definitions of Healthy Eating Among University Students , 14-18. Retrieved July 22, 2011, from http://proquest.umi.com.proxy.lib.sfu.ca/pqdlink?Ver=1&Exp=07-22-2016&FMT=7&DID=1005830301&RQT=309&cfc=1

Of course physical activity is helps you achieve a healthy weight!

   Many people are aware that there are tons of different diets out there but most of them just limit your nutritional intake as mentioned in Centers for Disease Control and Prevention. By limiting your nutritional intake it may help you lose weight but it would most likely be short term weight loss. For most people who want to achieve a healthy weight, they would want to keep it for the long run. In fact, to achieve or maintain a healthy weight it must be made into a daily lifestyle. To incorporate it into a lifestyle, it must include "healthy eating, regular physical activity, and balancing the number of calories you consume with the number of calories your body uses", as also mentioned in Centers for Disease Control and Prevention.

   Choosing a healthy eating habit is very important and understanding the nutrition facts on the back of food labels are crucial. In class we learned that it is important to get nutrients from a variety of food groups which includes fruits and vegetables. Choosing whole grain and low-fat foods are also important. The key is to stay away from saturated fats, trans fats, and cholesterol as much as possible.

   So, what is physical activity? As mentioned in An Invitation to Health by Dianne Hales and Lara Lauzon, physical activity is "all leisure and non-leisure body movement produced by the skeletal muscles and resulting in an increase in energy expenditure". Exercise on the other hand is different from just physical activity, it is a "planned, structured, repetitive physical activity aimed at improving physical fitness".

   Now, you're probably wondering what you get from doing physical activities and exercising. As mentioned by Health Canada, physical activity does not only help in improving your health and well-being, it also helps you "reduce stress, strengthens the heart and lungs, increases energy levels, help you maintain and achieve a healthy body weight and it improves your outlook on life". I must admit, I thought that this was too good to be true, but when I started to incorporate running at least three times a week, it had made a big difference to me. I feel more refreshed and less stressed each time. Give it a try! you'll see a difference. It may not feel good as you are pushing yourself or the first few times you do it, but after a couple of weeks and doing it more often, you will see what a difference it makes. Of course, not everyone is going to start by running everyday, but you can always work your way up. Health Canada encourages Canadians to incorporate physical activity in you daily lives. Physical activity is not for certain age groups, but it benefits for everyone. This short video includes a few helpful tips and facts:



   Lastly, here are a few health benefits you gain from exercising as mentioned in An Invitation to Health (pg. 74):

1. Heart muscles become stronger
2. Blood pressure may drop slightly
3. Bones thicken and loss of calcium slows
4. Digestion and elimination is improved
5. Metabolism is increased so that the body burns more calories and body fat decreases

Reference

Centers for Disease Control and Prevention. (2011). Healthy Weight- it's not a diet, it's a lifestyle!. Retrieved July 9, 2011, from http://www.cdc.gov/healthyweight/

Hales, D. & Lara,  L. (2010). An Invitation to Health (Second Edition). Toronto: Thomson Wadsworth.

Health Canada. (2011). Physical Activity. Retrieved July 8, 2011, from http://www.hc-sc.gc.ca/hl-vs/physactiv/index-eng.php

The Super Size Controversy

   A major controversy about healthy eating habits and weight is the amount of fast food advertisements all around us. Some say it is a choice, but others say it should be governed by the government. There has been many debates on this topic especially about McDonald's and their advertisements. Many kids grew up seeing McDonald's and that their food is good without even thinking whether it is healthy for them or not. How would kids know about health at a young age? They would only think of the happy meals as being "yummy" and the toys being a major attraction. All the happy meal and McDonald's ads seems friendly as mentioned by John Cloud's article in "A Food Fight Against McDonald's". If children grew up eating McDonald's or having the idea of it being healthy as a child, they would continue eating it and thinking that as they grow up. In my opinion, every I see a McDonald's commercial advertising their burgers, they look ten times better on the advertisement than when you actually have the meal in front of you.

   Others say that it is solely the individual's choice of what to eat and what not to eat and that it is their choice to determine what is healthy for them and what is not. Every individual's health is different and therefore, they have their own freedom of choosing what they want to eat. Maybe they need the extra fat and can work it off easily. Some people would argue that it is their own body, health, and freedom. Therefore, no one has the right to tell or control what they can and can not eat.

   In my opinion, I would agree that fast food restaurants should be governed by the government. I also think that people should have their own choice and freedom to choose what to eat and what not to eat. I think that adults and some teens would be concerned or aware of the health factors that play in a part of their daily lives, but I do not think that young children would even know or care about health problems and their diet. Technically, you can not say that McDonald's made you fat or obese because they did not force you to eat their food, but young children would not know what is healthy for them and what is not. I do not think that having the option to upgrade their meal to "super size" is necessary or encouraging a healthier lifestyle. With no ingredients or health facts included in each meal, there is no doubt that many people do not know how unhealthy the food can be. Certainly, many young children do not know what calories are or what it does for our body and health which is why I think that there should be warning signs or health facts listed on the packaging of each meal. I just do not think that it is ethical to earn money by serving unhealthy food to the public, especially to children at a young age. I think that some kind of warning or health facts should be included in each meal or product. An example would be smoking; many people know that smoking is bad for their health and yet they still choose to smoke. It is the individual's choice to choose to smoke but I think it is the company's job to include some sort of warning sign and show how it affects your health. I think it is a good idea for the tobacco company to include the warning signs on their packaging, therefore, they have shown their part in prevention. In conclusion, I think that many people are not as concerned about their daily eating habits as much as they should and that fast food company's should be governed with more strict rules to promote a healthier lifestyle.


Do you see what is wrong with the pictures below?

Source: http://www.treehugger.com/files/2010/04/happy-meals-banned-santa-clara-county-california.php

Source: http://www.thespec.com/print/article/252445

Reference
 

Obesity Canada.(2001). Obesity. Retrieved June 24, 2011, from http://www.obesitycanada.com/

Time.(2011). A Food Fight Against McDonald's. Retrieved June 24, 2011, from http://www.time.com/time/magazine/article/0,9171,1003804-1,00.html

How Can I Trust If The Website Is Telling The Truth?

       Today, many people have access to the web and can virtually search for anything they wish. It is simple, fast, and there are always results and answers to your questions. People who are not satisfied with their weight and appearance can simply search for answers online on how to lose weight and who would not want to lose weight fast? Sure, there are many ways to lose weight and some sources are reliable and some are not, but how do you know which ones are reliable? Here is an example:

 The website can be found here: http://www.weightlossnpills.com/

       Above, is an example of a weight loss website I have found from simply searching "how to lose weight fast" on Google. I have underlined in red most of the things that either do not have evidence to support what the website claims and things that the website says that is not credible. Here is a short list of questions you should ask yourself when you are looking at any information related to health (I have used the above image as an example):

1. What is the date? Is it current?

       -This website is from 2008-2010 which is not current, but not really old either

2. What is the source? 

       -This is a website that promotes weight loss pills and "ranks" which one is considered the most effective 

3. What evidence is provided?

       -The website claims that they have "conducted a multi-stage research study", but did not show any signs of research nor evidence on the site.

       -Ratings and reviews are provided, but keep in mind that anyone can submit a review and rating

       -The person who designed the website has control of what people can and can not post and can simply be removed if they choose to

4. Is there potential bias? 

       -They most likely gain financially if people do purchase the pills considering they have a link that connects to where they can purchase the pills

       -A couple code is provided which can prove that it was that particular site that helped them with the sale

5. Does it make sense?

       -In the image above I have underlined in red for things to consider whether it makes sense or not and whether it has evidence to back up what it claims

       -Does it make sense to burn fat "without any physical effort whatsoever"? No.

       -Does the website explain how it is "safe" and "effective" with evidence? No.

       -Where is the research shown? It is not shown on the website, they have only "claimed" they have conducted a research.

       -"Consistently produce excellent results over time": How long is "over time"? There is no evidence that supports this.

On the other hand, here is an example from a credible source:

The website can be found here: http://www.nlm.nih.gov/medlineplus/ency/article/001943.htm

Here are a few points that counters what that website says:

1. Evidence is provided with references included in a reliable source.

2. There is no or very little potential bias from a reliable source because the website/company does not gain financially if you believe them.

3. The date is current (2011) of the reliable source.

4. The source and website is by the U.S. Department of Health and Human Services.

5. The information makes sense!

Reference

Medline Plus. (2011). Weight Management. Retrieved June,11, 2011 from http://www.nlm.nih.gov/medlineplus/ency/article/001943.htm

WeightLoss n Pills. (2008-10). WeightLoss n Pills Home. Retrieved June, 11, 2011 from http://www.weightlossnpills.com/

Do Not Be Fooled!

Welcome to my blog! To start off, I would like to introduce myself a little bit. My name is Vicky Chan and I am currently a student at Simon Fraser University. I graduated from H.J. Cambie Secondary high school in 2008 and attended Kwantlen Polytechnic University for 2 years before attending SFU. By no means am I a professional, but as I learn about health, I would love to share and promote health to everyone and anyone. I understand that not everyone will try and live healthier, but even if a single person can learn something from my blog, I have accomplished something.

I am currently taking a kinesiology course which is focused on contemporary health issues. The topic that my blog will be focused on is healthy weight and is directed to everyone. I think this is an important topic because many people are self conscious of their physical appearance and I was one of those people. I use to think that being skinny is what people find attractive and healthy. I use to think that being fat and obese is unhealthy and unattractive therefore, being skinny is healthy and attractive. My perspective has changed drastically now. Not everyone will have the physical appearance of celebrities we see in the magazines, television shows, or the runway. In fact, it is not even normal to have such physical appearance since Photoshop is used so often. I have seen magazines with the face of a celebrity on the cover and I would think to my self, "is that really her?" or "does she even look like that?". In my opinion, I think the media may start off with a real picture of someone which involves heavy makeup, good lighting, a good camera and good editing skills. Here are two examples:

                                                                                           

My main message is that everyone can make a difference in their health, whether it is a small change or a big change. Start at your own pace and take small steps in changing your daily eating habits and routines. Anyone can live healthier, it just depends if you are willing to make an effort or not. Never doubt yourself in anything and don't ever give up. It is not about how many times you fail, it is about what you learn from it. Lastly, do not be deceived by the media no matter how convincing it may be. Do not try to please others with your appearance or weight, but do what is healthy. Slowly start living a healthier lifestyle by making small changes in your daily routines and eating habits.