Destination Doctorate Part 4: Stress Eating

By Shola Oladipo, Food for Purpose CEO 

Welcome to another instalment of my thesis journey.  

I can gratefully say that I am safely back on the thesis band wagon. I am finding it very satisfying seeing my hard work crystallised in meaningful sentences, and yes it’s enjoyable, though both challenging and opportunistic. 

This month, I have to be honest about a recent phenomenon which has literally crept up on me. So, what is this about? Well, I have noticed that during the rhythmic routine of writing my thesis, I developed tendency to ‘pick’ at food. It sounds harmless on the surface, but upon closer examination my constant and unwarranted trips to the fridge and pantry have made me realise that I’ve been stress eating. Yes, I did say stress eating, and before you ask, yes, it’s possible for anyone (even a dietitian) to slip into this tricky situation. 

By definition stress eating is the action or habit of eating or overeating as a means of relieving stress or anxiety, rather than from hunger. Stress eating is sometimes associated with reaching for high-fat or sugary foods. 

It’s easy, especially when going through intense moments in life, to fall into the pattern of stress eating. I felt it important to share this with you all, as it is often seen as a thing of shame, which makes it hard to break. I am hoping that my disclosure will help someone out there recognise how easy it is to fall into unhealthy eating patterns, even though you are working on healthy life goals. 

My stress eating usually kicked in when I was immersed in intense writing which taxed my brain, and reaching for a snack was like a ‘relief’ or even a crutch to lean on whilst I mustered courage for another paragraph! Or just when I was putting off or avoiding knuckling down to another literature search.

Stress eating is not always easily detected. Often it is thought to mean stuffing one’s face with oodles of food at all opportunities. It can be much more subtle, in my case it’s that extra biscuit, or handful of nuts, another Greek yogurt or even another handful of breadsticks and humus. It’s as insidious as that extra cuppa, with yet another digestive or jam cream biscuit. Intense writing, which I do enjoy, can lead to intense snacking - especially if mindful steps to take planned breaks are not adhered to.  Stress eating is not to be overlooked; it can spiral into more serious eating disorders if not addressed.  It can be embarrassing to admit, especially if you are a health care professional who should seemingly “know better!” 

Notwithstanding, truth be told, stress eating is very common and since it’s triggered by stress, it is not just a matter of ‘being disciplined’ or pulling oneself together. Lots of good science reveals that stress and eating are linked due to the release of hormones. Cortisol in particular is known as the ‘stress hormone’ and levels increase when your body detects that you are in difficulty’, this in turn affects ‘appetite’ by signalling to your gut that you need to fuel up to ‘fight’ the stress. 

This can be particularly enhanced when studying at night. I noticed that the stress eating is even more pronounced if I am writing into the night, that’s because my body should be sleeping! In the absence of the necessary ‘shut eye’ my body feels that it needs fuelling to keep all faculties awake and ticking along. 

This thesis journey must be completed, so rather than camp around the momentary issue, I am working on a few things to help counter the waves of unmindful, stress motivated eating. 

I don’t wish to bore you, but the list includes: 

• Walking away from the laptop when stressed - taking breaks and going for a walk - especially in the beautiful weather. 

• Avoiding working long hours on the thesis especially at night - so help me GOD 😊 

• Identify my writing ‘sweet spots’ - that is my best times and environments to write, and capitalising on those. 

• Talking things through with my supervisors, family and friends - sometimes the stress is relieved by talking to others (make sure you choose the right people though 🙄) 

• Eating regular meals - avoiding missing meals due to being too busy to eat! 

As I wrap up this month’s disclosure, I do sincerely hope this has helped someone to know that stress eating can happen to anyone, and that it is not because you lack willpower, or are to be blamed. There is no shame here. Rather I wanted to take this opportunity to encourage you to notice you. Yes I did say that, at the end of it all, my thesis is NOT me! So, I cannot lose me on the journey! I hope where relevant, you can seek helpful ways to counteract the stress, and in turn manage the eating.

This is my PhD journey - I am on a mission, but not just to gain the title of Dr., but to also learn more about myself, life, living and serving others.

Love and blessings!

Shola

 Featured this Month

• CEO Says - Destination Doctorate - Part 4

• News

• Student’s Corner

• Recipe of the Month - Atakilt Wat

• A-Z of Soul Food - Mustard Greens

• Step into September

• Managing Weight with Diabetes - Part 4

• Special Guest Contributor - Navigating the Considerations and Complexities of Healthy Eating During Pregnancy

• Miss Tea's Blog

 Food for Purpose News

• Up!Up! Website is LIVE!

  • Up!Up! is a Lewisham based Weight management programme for Black African and Black Caribbean communities. FFP is a partner in delivering the culturally tailored cooking sessions. All information on our sessions is now available on the website link below: 

  https://upuplivinglighter.org/eating-well/

• Salt intake: experience & views of black women

  • We have partnered with Queen Mary University London (QMUL) to explore views about salt intake in Black African and Black Caribbean women. We will be running two focus groups on 7th and 14th September 2023.

• Being Better 2023

  • This year our mantra as a company is ‘Being Better’. It is a simple but powerful concept to be better than we were yesterday, by taking bold, creative and ethical steps in all we do. We asked the teams in FFP to say what ‘Being Better’ means to them. Check out the link on our website to see what they said. It’s sooooo inspiring 😊

    https://www.foodforpurpose.org/being-better

• National Days / Weeks / Month - September

  • 4th-10th September - Know Your Numbers Week

  • 10th September - World Suicide Prevention Day

  • 19th September - Youth Mental Health Day 2023

  • 20th September - National Fitness Day

Student’s Corner

University of Nottingham

This month, we are joined by the remaining two wonderful students from the University of Nottingham who spent two weeks with Food for Purpose, learning about faith and health in the Black African Caribbean community.

We are once again delighted to support Dietetic undergraduate/postgraduate students with culturally relevant placements.

Atakilt Wat

Atakilt Wat is a traditional Ethiopian stir-fry dish of turmeric and cumin-spiced cabbage, carrot and potato.

The name Atakilt means “vegetable” in Amharic, and “Wat” means “stew”.

Prepared in about 30 minutes, it is a simple dish that is also naturally gluten free and vegan. It boasts unique flavour and uses ingredients that are likely to be found in your kitchen cupboards.

This dish is a great way to increase your vegetable intake, whilst using up those vegetables hanging around in the fridge.

Ingredients

• ½ green cabbage, roughly chopped

• 3 carrots, peeled and diced

• 3 medium potatoes, peeled and diced

• 1 medium white onion, sliced

• 1 small green chilli, sliced down the middle

• 2 garlic cloves, finely chopped

• 1 tablespoon of ginger (fresh or powdered)

• 1 teaspoon of turmeric (fresh or powdered)

• 1 teaspoon of cumin powder

• Salt and pepper, to taste

• 2 tablespoons of olive oil

Method:

1. Heat oil in a large pan. Add in onion, green chili, carrots, and potatoes. Sauté over medium flame for about 5 minutes until the onion, potatoes and carrots are slightly golden.

2. Add in the ginger, garlic and spices. Continue to stir until the flavours begin to release.

3. Add in the cabbage, turn the heat to low and cover the pan for 15 minutes or until the vegetables are tender. Give it a stir every now and again.

4. Once soft, serve hot as a side or starter.

 A-Z of Soul Food

This month, we’re celebrating Mustard Greens for the letter M

Mustard Greens

Mustard greens are leafy green vegetables originating from the Mediterranean region. With their peppery tang and rich texture, mustard greens can add a delightful twist to a variety of dishes.

Different types of Mustard Greens

There are several types of mustard greens. The most common varieties include curly-leaf mustard, which has ruffled leaves and a slightly milder taste, and flat-leaf mustard, which has broader leaves and a more pungent flavour. Red mustard greens, featuring maroon-coloured leaves and a spicy kick, are also a popular choice for adventurous palates.

Preparation

Mustard greens are incredibly versatile and can be prepared in a variety of ways.

• Steamed or sautéed:
  Often steamed or sautéed with onions, garlic, and spices like thyme or paprika, they can be served as a simple side dish or incorporated into stews and soups.

• Stir-fried:
  Mustard greens can be stir-fried with other vegetables, meat, or seafood. Stir-frying preserves their vibrant colour and crispness while enhancing their taste.

• Pickled:
  Mustard greens are pickled to be served as a condiment or as a side dish.The pickling process adds a tangy and slightly bitter flavour.

• Wraps or stuffed:
  Mustard greens can be used as wrappers for various fillings, including combinations of minced meat, rice, beans, or other vegetables. The greens are blanched briefly to soften them before being filled and rolled.

Step into September

By Precious Oladipo, FFP Director & Fitness Lead

The August fitness challenge was to complete 50 jumping jacks a day, which is 1550 for the whole month! The challenge has now come to an end but don’t fret because this new month brings a brand new challenge!

For the month of September, whilst the days are still somewhat long, walk a mile a day with me! If you are sitting (or standing) reading this and wondering why you should take part, well, here’s why:

• Walking has a great way of lifting your mood and reducing stress.

• Walking is a simple yet effective way of staying active and regular activity is essential for maintaining a healthy lifestyle

• If you choose to walk outside, you'll soak up some much-needed vitamin D from the sun, which is crucial for bone health and immune function

• Taking part gives you the time to unplug from screens, disconnect from the hustle and bustle, and reconnect with yourself

• Walking offers a chance to explore your neighbourhood, connect with neighbours, and appreciate the hidden gems you might have missed in your daily rush

Commit to a mile a day in September, and maybe push yourself to do more! Let’s stride into the new season and make this September a month of movement, mindfulness, and mileage!

Managing Weight with Diabetes - Part 4

By Modupe Peters, FFP Director & Diabetes Lead

What is type 2 Diabetes remission?

Type 2 diabetes remission is when blood glucose levels (blood sugar) are below the diabetes range (HbA1c below 6.5% or 48mmol/mol for at least 6 months) without the need for medication. Research has shown that a weight loss of more than 10kg over 8-12 weeks achieved by following a low-calorie diet of about 850kcal/day can help to put type 2 diabetes in remission.

Low calorie diet

A low calorie diet of 850 calories per day is achieved using meal replacement shakes and/or soups with added vitamins and minerals. This can also be achieved with foods but can be quite challenging to obtain all the nutrients needed for optimal health.

If you want to start losing weight quickly to work towards remission, it is important to talk to your GP so you can be referred to a dietitian before you begin, to make sure this approach is right for you. Your healthcare team will be able to advise you about medication that might need to be stopped or reduced before you start the diet plan.

Type 2 diabetes remission can be life changing, but it’s not a ‘cure’ or a ‘reversal’ of Type 2 diabetes, because the weight loss achieved has to be maintained. After 8-12 weeks of being on the low-calorie diet, you will be supported with gradually re-introducing healthy foods in order to maintain weight loss in the long-term.

There is no ‘one size fits all’ regime for managing your weight with type 2 diabetes. Find out what works best for you, working closely with your GP and other health care professionals.

A healthy balanced diet which is low in fat, high in fibre, contains an adequate amount of protein, and a controlled amount of carbohydrates can be used to manage weight and diabetes in the long-term.

Further information on Very Low-Calorie Diets and type 2 diabetes remission can be found on the Diabetes UK website:
www.diabetes.org.uk

 Special Guest Contributor

Francella Addo

Business Analyst and FFP Advisory Group Member

Navigating the Considerations and Complexities of Healthy Eating During Pregnancy

Growing up, I used to emphatically declare that I wanted six children. Yes, you read right, six! I grew up in a full household; my mother loved children. Although she only had three of her own, she was the ‘resident’ auntie of the school, the estate, family and friends. Being the eldest I was often helping to look after the younger ones who frequented our house. I was a natural and this birthed the desire for motherhood in me.

After my first child at the age of 26 however, I knew six was not going to happen. I remember asking my mother why she hadn’t informed me how hard the reality of pregnancy, childbirth and motherhood was. She simply laughed and said she knew that I never would have taken the journey if she had. There were many things I felt completely unprepared for during my first pregnancy; the heartburn, aches and pains, caesarean section, crazy hormonal changes, excessive hair growth and loss and cravings to name a few. However, one of the most eye-opening experiences for me in this season was the impact of pregnancy on my relationship with food.

Pregnancy is a transformative journey marked by profound physical and emotional changes. As a mother-to-be, taking care of your health becomes paramount not only for yourself but also for the developing life within you. One of the crucial aspects of this journey is maintaining a healthy diet that provides essential nutrients to support foetal growth, maternal tissue expansion, and increased metabolic demands. Proper nutrition is the cornerstone of a healthy pregnancy, fostering optimal foetal development and reducing the risk of complications. And yet very little was taught or communicated to me on this by the community around me or healthcare professionals that I met during my pregnancy. The former probably because they were as clued up as I was, and the latter only shared information when things were going downhill, which of course is too late.

• Lesson #1: Nausea and food aversions are common, especially in the early stages of pregnancy. The focus for the mother should be on consuming small, frequent meals that are gentle on the stomach. Ginger, crackers, and bland foods can be helpful in managing nausea. Water is your best friend, drink lots of it.

• Lesson #2: Pregnancy cravings can be powerful (even for someone like myself for whom cravings are standard), and often they don't align with nutritional needs. It's okay to indulge occasionally, but it is important to strike a balance between satisfying cravings and nourishing the body with essential nutrients. When the willpower disappears to strike a balance, task someone with the job of keeping you accountable. Someone who can practically help find and prepare alternative and creative healthy food options. Not every person has the benefit of help during pregnancy and so my hope and prayer is that there can be more companies and organisations that can design solutions to help bridge the gap in this space.

• Lesson #3: Certain nutrients such as folic acid, iron, calcium, and omega-3 fatty acids are critical during pregnancy. Folic acid prevents neural tube defects, iron supports blood oxygenation, calcium aids in foetal bone development, and omega-3s contribute to brain and vision. Top up on supplements early on during pregnancy to bridge any nutrient gaps especially if you follow vegan or vegetarian diets.

• Lesson #4: Gestational Diabetes is not just about sugar intake. It's more about the carbohydrates we consume and how your body breaks those down. I found this out the hard way during my second pregnancy where I developed this condition. It was heart-breaking. I felt guilty, confused, and helpless. I had to carefully monitor my blood levels and my carbohydrate intake as a result; a process I hated. I had no idea this could happen, what had caused it, and what to do to resolve until I was in it. It is avoidable and more education is needed on this especially as it pertains to the cultural factors that can significantly influence dietary choices.

• Lesson #5: Balancing tradition with the nutritional needs of pregnancy is likely to require creativity and adaptations.

• Lesson #6: Hormonal changes during pregnancy can compromise the immune system, making pregnant women more susceptible to foodborne illnesses. It is important to avoid raw or undercooked seafood, eggs, and meats, and be cautious with unpasteurized dairy products to prevent exposure to harmful bacteria. Again, something I had no idea about until quite late in my first pregnancy.

• Lesson #7: While moderate caffeine consumption is generally considered safe, excessive intake should be avoided. As I found out, caffeine can be found in loads of food and drinks - not just coffee. 

• Lesson #8: Hydration is important, as it supports the increased blood volume and amniotic fluid needed during pregnancy. Drink loads of water to avoid dehydration and the need for additional hospital visits and fluid via a drip. Been there and got the t-shirt!

• Lesson #9: Cultural factors can significantly influence dietary choices especially during pregnancy.

• You're not eating for two. If you’re generally healthy there's no need to increase your calorie intake. When I was first pregnant, I didn't understand that nutrient density was key, and even if I had I had, I had no real understanding of what this meant practically. Again, much education is needed in this space.

Much of what I have learned has been through trial and error, proactivity, consequence and in some cases, by accident. A lot of the complexities that I faced during my pregnancies could have been avoided with proper education prior. In my opinion, it is crucial to have organisations such as Food for Purpose working within local communities to educate about proper nutrition and diet in impractical and culturally relevant ways ensuring that people have the right knowledge and tools to hand before they enter key life stages. As my mother always says, “prevention is better than cure” and this is true for all parties in this case, whether it be the pregnant lady, their family, the unborn child or the NHS.

Francella

Greetings, one and all!  How is everybody? 🥰 Thank you for joining us for another jam-packed edition of Purposeful You! It’s an absolute pleasure to bring you a whole bunch of stuff you’re unlikely to find, all in one place, anywhere else 😊

This month, we’re going to be looking at plant-based foods, which we are all encouraged to try to include more of in our diets. Here’s the why:

Incorporating more plant-based foods into our diet enhances our health by providing a rich array of essential nutrients, fibre, and antioxidants while often reducing saturated fat intake, promoting heart health, and lowering the risk of chronic diseases.

These foods are all readily accessible in most major supermarkets which makes upping your intake of some (if not all) of them considerably easier 🍓🫐🥜🥬🥑

Don’t forget - we’re always more than happy to consider the incorporation of any ideas you may have in terms of articles you’d like to see in Purposeful You in future👍🏾