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Coffee shops at work can influence weight loss

2021-09-16T21:48:10.629Z


Coffee shops at work can influence weight loss, study finds. These are some healthy recommendations.


Living a healthy lifestyle can cause fatigue 0:59

(CNN) -

As we head back to the offices, we again come face to face with delicious diet-breaker temptations that were easier to avoid at home.

Office snack tables are often decorated with sweets brought in by "well-meaning" co-workers.

Vending machines are stocked with sugary and highly processed chips, candy, cookies, prepared sandwiches, and sodas.

  • Study suggests minors who eat more ultra-processed foods gain weight faster

Even those of us who aren't lucky enough to have a work-sponsored coffee shop have to fight to avoid the ubiquitous slice of pizza or burger and fries, and instead force our feet toward the salad bar.

But what if your employer backed you by offering fewer unhealthy options and smaller portions?

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| The Mediterranean-DASH Intervention for Neurodegenerative Retardation, known as the MIND diet, is a brain-friendly plan developed by researchers at Rush University in Chicago and the Harvard School of Public Health in Boston. Since most people experience some form of memory loss as they age, even if they do not suffer from Alzheimer's, it is not a bad diet for anyone who hopes to live longer into their old age.

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| The diet, driven by medical research, is a hybrid between the Mediterranean diet and the DASH diet, both of which have been shown to have a positive impact on whole body and brain health. The MIND diet may be a bit easier to follow than the other two, since you have to eat less fruit and fish. In an observational study, people who adhered more to the MIND diet saw a 53% lower risk of developing Alzheimer's, even those who ate the MIND diet most (rather than "all") of the time, saw a 35% reduction in the risk of developing the disease. This is a result that is considered "significant".

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Carbohydrates are allowed on this diet, especially the whole grain variety.

You should include three servings a day.

Previous studies have shown a connection between high fiber intake and longer life.

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One glass of wine a day is allowed on the MIND diet.

Wine is a good source of antioxidants, which is also good for your heart health.

The resveratrol in red wine also helps prevent damage to blood vessels.

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Poultry is also on the menu for the MIND diet, two or more servings a week.

Stick to baked, broiled, or broiled foods, but stay away from fried.

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The MIND diet allows you to eat snacks.

Suggest eating walnuts five times a week.

Eating pistachios has been shown to lower blood pressure in some people.

Previous studies have shown that peanuts are known to be a good source of resveratrol, an antioxidant compound that supports brain and heart health.

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Eat three servings of grains a week.

Grains are a good source of fiber, which is important for digestion and also helps you feel full, which means you don't want to eat as much.

A study in Japan found that high soy consumption was associated with a lower incidence of dementia and a long life.

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You knew leafy greens were on the menu for the MIND diet.

Try to include six servings a week.

Recent studies show that leafy greens are good for your vascular health.

They are also good for your digestion.

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The MIND diet also suggests two weekly servings of blueberries, strawberries, and other members of the berry families.

According to previous studies, blueberries, a rich source of antioxidants and flavonoids, have been shown to improve memory, cognition, and spatial memory.

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It is also important to include a serving of other vegetables a day.

Vegetables provide nutrients your body needs, are naturally low in fat, and are a good source of fiber.

Indirect benefit: the vitamin A in vegetables keeps your skin looking healthier and younger.

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When cooking your vegetables or low-fat poultry and fish, try using olive oil.

It should be the oil you use for everything.

Previous studies have shown that people have improved their cognitive functions when using it.

It is considered as good fats, has antioxidants and can also reduce the risk of heart disease;

In addition, previous studies have shown that it prevents the spread of cancer cells.

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What the MIND diet does not include is dessert, at least from the variety of cakes.

Sweets are empty calories and although they make you happy for a moment, fat and sugar are not good for your health.

Avoid them if possible.

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Butter-loving French culture may not like this news, but butter is not part of the MIND diet.

You can have a small amount a day, but you may want to replace it with the healthy fat in olive oil.

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Cheese is also on the list of forbidden foods.

The MIND diet suggests sticking with the cheese habit once a week, if at all.

Based on previous studies, low-fat cheese may be a better option if you can't break the habit.

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Sadly, fast food isn't on the MIND diet either, and neither are fried foods.

Again, it is not worth breaking your healthy diet because of empty calories and fat.

Choosing healthier options works

A new randomized controlled trial found that when employers do that, workers buy lower-calorie foods and beverages, a step toward controlling both their waistlines and the world's growing obesity epidemic.

Most of the world's people live in countries where obesity and excess weight kill more people than underweight or malnutrition, according to the World Health Organization.

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"Our study suggests that making relatively simple changes to menus in the workplace and other cafeterias could make an important contribution to combating obesity," said lead author Dame Theresa Marteau, director of the Health and Behavior Research Unit. from the University of Cambridge, in a statement.

  • Obesity, high blood pressure, and high cholesterol during childhood are related to poor cognitive performance from the age of 30

In what the authors call the largest study of its kind, researchers from the University of Cambridge worked with 19 workplace cafeterias in the UK to change both the type and quantity of food they sold to more than 20,000 workers for a period of six months.

First, the study team swapped bacon cheeseburgers and other high-calorie offerings for grilled chicken burgers and low-calorie options.

For some of the higher calorie items that remained on the menu, the researchers reduced serving sizes by 14%, serving fewer French fries, smaller portions of pasta, or fewer meatballs.

Both changes reduced the calories sold by about 12%, saving the typical UK employee 50 calories a day.

"On average, UK adults consume 200 to 300 excess calories a day," said James Reynolds, visiting researcher at the University of Cambridge Health and Behavioral Research Unit, in a statement.

"This study shows that reducing portion sizes and making lower calorie options available in cafeterias could make an important contribution to reducing excess calories," he said.

Foods that can not be missing in the Mediterranean diet 1:02

The importance of labeling

Educating workers on healthier food choices also works.

Simply labeling foods with colors - green equals healthy, yellow is unhealthy, and red equals unhealthy - improved food choices and cut calories, a two-year study conducted in a Boston hospital cafeteria found.

Among some 5,600 workers, there was a 6.2% decrease in calories for each purchase over the two years.

The biggest health benefit was the reduction in the purchase of the least healthy foods (red label), which resulted in a 23% decrease in calories.

It also works in schools

Cutting calories and offering healthier food options also works in schools.

"Poor nutritional quality foods" eaten in US schools fell from 55% to 24% between 2003 and 2018, a study published in April revealed.

Most of the reduction came after the passage of the Healthy and Hunger Free Children Act of 2010, which improved nutrition by limiting calories based on the child's age and offering healthier options such as fruits and vegetables.

  • Probiotics May Help Control Childhood Obesity, Says New Study

A 2020 study found that the law was especially beneficial for children in poverty.

The risk of obesity decreased "substantially every year after the law was implemented," the study said, "so that the prevalence of obesity would have been 47% higher in 2018 if there had been no legislation."

Countries with the highest obesity rate in America 0:51

How to reduce calories even more

In general, people need to cut at least 500 calories a day to lose a pound a week, according to the National Institutes of Health.

The agency offers the following tips on how to do it:

  • Beware of sugary drinks

    .

    "A 355 ml regular soda has about 150 calories, and a 475 ml flavored latte can contain 250 calories or more. Even fruit smoothies are high in calories, up to 400 in a 475 ml serving."

  • Choose low-calorie snacks

    like grapes, a cube of cheese, or a handful of nuts with healthy fats.

  • Use low-calorie substitute options

    like nonfat plain yogurt in place of sour cream.

  • Eliminate fried food

    .

    Fried foods not only clog your arteries with unhealthy fats, they are also loaded with calories.

  • Stop drinking the calories from alcohol

    .

    Did you know that some of those fruity drinks can contain up to 500 calories?

  • Eliminate one high calorie food each day

    .

    A glazed donut adds 250 calories, while a 226 gram bag of potato chips adds 1,217 calories.

  • Cut out processed meats

    like bacon, sausage, hot dogs, salami, and other deli meats, which are linked to cancer, and eat fruit.

Add all those calorie cuts to the cafeteria at work, where portion sizes are smaller and fewer temptations lurk in vending machines, and you just might hit your weight loss and maintenance goals.

Oh, and what about all those tasty meals that your co-workers bring in from their homes?

Sorry, you'll have to face that alone.

Know which is the healthiest fish to eat 1:38

Healthy habitsNutrition

Source: cnnespanol

All news articles on 2021-09-16

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