There are various measures of a country’s wealth. Over the past few years, GDP has been replaced by more inclusive indices such as the Inclusive Wealth Index (IWI), Human Development Index (HDI), Gross National Happiness (GNH), Better Life Index (BLI) and the Genuine Progress Indicator (GPI). Each of these measures offers a unique perspective on what constitutes a country's wealth, highlighting the importance of economic, social, environmental, and human factors. For example, the Human Development Index (HDI) is a composite index started by the UN measuring average achievement in three basic dimensions of human development: a long and healthy life, knowledge, and a decent standard of living. It provides a broader understanding of well-being, focusing on the enhancement of people's choices and capabilities[1]. In 2021, Canada ranked 15th on the Global HDI scale. Living in a country that has abundance quite often leads to overindulgence.
As a middle-aged male living in the middle class, I have reflected on my nature to overindulge. I recall a wise elder explaining the benefits of eating until you are 80% full, speaking less, listening more intently and encouraging me to make time to reflect on my thoughts. This is salient advice that applies to virtually everyone. In this post, I wanted to share 3 common overindulges including overeating, over-breathing and overconsuming social media.
Overeating
When it comes to overeating, everyone has their own beliefs and thoughts about the food they eat. I wanted to provide some foundational information. Stated simply, we are chasing nutrients. Food today has less protein and is less nutrient-dense than it was 40 years ago. Eggs have less protein in them and marketing has made free-range eggs a selling point vs. being the norm. As a result, our bodies are hungry for nutrients and we consume more foods and calories to get the same nutritional content. Another compounding factor is the hyper-palatability of foods. Foods today have a man-made mixture of sugar, fat, and salt that makes portion control more difficult than ever to adhere to. By understanding the reason why many of us overconsume food, it can empower us to be more mindful of our food choices. We all know we should consume less processed foods. Here are examples of nutrient-dense options to add to your diet.
1. Whole Vegetables and Fruit: Foundational to a nutrient-dense diet, they provide essential vitamins, minerals, fibre, and antioxidants to your body. Examples include leafy greens, berries, and non-starchy vegetables.
2. Whole Grains: Foods like brown rice, quinoa, and oatmeal are emphasized for their nutrient density, offering more protein, fibre, and essential minerals compared to their refined counterparts.
3. Eggs: Pasture-raised eggs have been shown to have higher nutrient content than eggs coming from free-range or cage-free sources. Pasture-raised hens are allowed at least 108 square feet of outdoor space each to roam and forage for food.[2]
4. Lean Meats and Poultry: Grass-fed and lean cuts are preferred for their higher nutrient content and lower fat levels.
5. Beans and Legumes: These are excellent plant-based protein sources rich in fibre, vitamins, and minerals. When comparing dried cooked, canned, and canned/drained beans and peas, studies have shown that dried cooked beans were significantly more energy-dense and contained more protein, fibre, iron, potassium, and magnesium, and less sodium than canned beans.[3]
6. Nuts and Seeds: Raw nuts and seeds are highlighted for their healthy fats, protein, fibre, and various essential micronutrients.
7. Dairy Products: Fat-free or low-fat dairy options, including Greek yogurt, are recommended for their calcium, vitamin D, and protein content. Grass-fed milk has been shown to have higher levels of omega 3, vitamins A and E as well as improved fatty acid composition[4].
Over-breathing
I have also been an overbreather. This has improved over the years since becoming a breathwork facilitator but it is still a work in progress. My Oura ring tracks my average respiration rate and I currently average 13 breathes per minute. Overbreathing can lead to a host of physiological issues including elevated heart rate and blood pressure, digestive issues as well as higher amounts of cortisol release. This is where mindfulness, meditation and conscious connected breathing improve your mental and physical status. Conscious connected breathing or perfect breath, involves slowing down your breathing to 5s inhales and 5s exhales.
Overconsuming Social Media
In terms of social media - YouTube is my kryptonite. My thirst for knowledge coupled with my ADHD tendencies make this the fastest way to binge new information. The 1.5x speed feature provides me with further reasoning to choose this option. I have found setting boundaries through screen-free times, using apps that limit screen time (Freedom APP or Clearspace APP) and blocking certain sites (Rescuetime) to be the most effective tools to help manage my social media consumption.
What I’m trying out.
I’m trying out a continuous glucose monitor (CGM) called the Freestyle Libre 2 from Abbot Diagnostics to track how food and activity influence my glucose levels. CGMs measure your glucose not in your blood, but rather in your interstitial fluid. These devices have an APP that allows you to see your current glucose in real time. They take measurements every minute and display them through the APP. Although I am not living with Diabetes, I have done a genetic test showing I have a higher propensity to suffer from insulin resistance. Using a CGM helps me determine which foods raise my glucose and reinforces the importance of exercise. Going for a short walk after eating has a significant impact on keeping my glucose levels stable. Here are some other practical tips to help you manage your glucose levels.
Actions to take
Practical tips for stable glucose levels
1. Don’t have naked carbs and instead ‘dress’ your carbs with fat/protein/fibre. For example, have avocado on your toast, veggies with your rice or even Greek yogurt with your cake. You will find your glucose spikes won’t be as high.
2. Do 10 minutes of moderate movement after eating carbohydrates as this will have a significant impact on your glucose levels. A short walk around the block after eating dinner.
3. If want to eat something sweet, try your best to eat it after a meal and not on an empty stomach. Empty stomach short-acting carbs will increase glucose levels far more than eating after a meal b/c other nutrients in the meal will curb the peak.
4. Myth: The source of sugar does not matter to your body. The sugar will do the same thing. The body cares more about the matrix that the sugar comes in. Consuming a real orange takes longer to eat and has fiber which will blunt the rise in your glucose levels compared to drinking quick gulps of fiberless orange juice.
Moving forward, I will be shifting to a bimonthly posting schedule. Please let me know if you prefer more long-form posts or quick insights into the stuff I’m learning.