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Myth: Healthy food is more expensive than unhealthy food
Want to eat better but feel like you don't have the money?
The idea that healthy food costs more than junk food is something I hear a lot. Students tell me they'd like to eat better but can't afford to.
There is a strong belief that cooking from scratch costs a fortune, and with takeaway meals priced as low as £1, they have little incentive to change their behaviour.
The past decade has seen increased media attention on healthy diets, and stories about the cost of healthy eating are also on the rise, all of which influence public perception. Some studies comparing the price per calorie of foods suggest less healthy foods are often cheaper, but they don't tell the whole story. The metrics used to measure cost are important.
Consider the example of two pots of chocolate dessert, one regular and one with less fat. Using the price-per-calorie measure, the lower-fat dessert appears more expensive than the regular pot, because it contains fewer calories. But studies comparing the price per unit weight of food from the same food group suggest healthy options are often cheaper – for example, 200g of chickpeas versus 200g of bacon. The latter is a more meaningful measure because most people buying food think about the quantity they are buying rather than how many calories they are getting for their money.
Changing habits early
Expanding waistlines is a growing public health concern. Globally, the rate of obesity has tripled since 1975. According to the World Health Organisation, more than 1.9 billion adults are overweight, of which 650m are obese.
The younger generation is especially affected by high-calorie, low-nutrition foods. High levels of sugar, fat and salt put children at increased risk of type 2 diabetes and heart disease, not to mention tooth extraction. Perhaps more worryingly, habits formed in childhood seem to stick for life. This is a tragedy because these problems are avoidable. It is possible to eat healthily for less – much less – than the price of a cheeseburger. The crux of the issue is not cost, but knowledge, skills and time.
We are increasingly conditioned to think of healthy food as expensive, because of the price of meat, fish and dairy, the rise of “superfoods" and the higher cost of organic produce. Yet nutritious food needn't cost the Earth. Chia-seed smoothies are an expensive luxury; basic nourishment – carrots, lentils, potatoes – is cheap as chips.
Poverty is exhausting and this in part drives food choices. Often the last thing people want to do at the end of a long day is cook, so cheap takeaway meals are appealing.
People on low incomes are more likely to buy calorie-dense foods instead of fruit or vegetables because they are more filling. But while a cheeseburger might fill you up for longer than an apple, junk food is bad for our health.
It is possible to cook a filling, healthy meal in very little time, as the British food writer, Jack Monroe, has shown repeatedly. For example, her recipe for a courgette, tomato and cheese gratin costs 33p and takes eight minutes to cook. It's healthier and cheaper than a takeaway.
But promoting healthy eating in a cash and time-poor society is difficult and teaching cooking skills alone won't do it. Jamie Oliver's campaign to teach cooking skills to people on low incomes, while well-intentioned, alienated much of his intended audience by demonising the turkey twizzler and further stigmatising families living at the sharp end of austerity in Britain. What we eat is central to our identities, and strategies to address diet need to recognise this if they are to work.
So how can you eat better on a budget? Meat and fish are among the most expensive items on a shopping list while plant protein often costs less. Pulses (beans, peas and lentils) are nutritious, very cheap and work well in place of meat.
Don't be fooled by expensive "superfoods"; there is no agreed definition for this term and many so-called superfood health claims remain unproven. Simply increasing the volume and variety of fruit and vegetables in your diet is shown to reduce the risk of ill health and needn't be costly.
Frozen, tinned and dried fruits and vegetables are often cheaper than fresh but keep their nutrients. They also keep for longer, meaning less food waste.
Avoid buying processed foods; often you can make similar dishes quickly and easily for much less. This recipe for pasta sauce costs 50p for four portions, while a jar of pasta sauce costs over four times this price, and, as a bonus, you'll know exactly what's in it.
Diet is fundamental for health and well-being, and the cost of food alone should not stop people from eating well. Junk food may be cheap and tasty, but the idea that healthy food is expensive is just fiction.
- Should Big Food Pay For Our Rising Obesity Costs? - Big Think ›
- The surprising benefits of cooking as a life skill - Big Think ›
Sallie Krawcheck and Bob Kulhan will be talking money, jobs, and how the pandemic will disproportionally affect women's finances.
Stress and anxiety therapist Dr. Amelia Aldao suggests waiting 60 seconds before reacting to a stressor, giving your rational mind time to catch up to your emotions.
- Stress is a complex defense mechanism that we experience in relation to either internal or external threats.
- Self-inflicted stress is stress we inflict upon ourselves with our emotional and behavioral responses to certain situations. An example of self-inflicted stress would be your car breaking down on the morning of an important meeting because your "check engine" let had been on, but you ignored it.
- There are a few ways for you to cope with self-inflicted internal and external stressors, put forth by researchers and therapists.
What is “self-inflicted stress”?<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMjg3NDgwMi9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTU5ODUyNzQ5M30.plH9mP77sPf3-un8g7KNIU84ad6zVgKIbQONcopUGK0/img.jpg?width=1245&coordinates=0%2C52%2C0%2C52&height=700" id="ee733" class="rm-shortcode" data-rm-shortcode-id="0ba6b904a1542563f02dfe038f18fe50" data-rm-shortcode-name="rebelmouse-image" alt="concept of stress businesswoman feeling stressed at her desk" />
Stress is a complex defence mechanism that each of us experiences differently depending on our personality and the circumstances of the situation.
Photo by Kite_rin on Shutterstock<p>Stress is an adaptation of a living organism to internal or external threats. It's a complex defense mechanism that each of us experiences in vastly different ways depending on various factors such as personality, causal factors, and circumstance.</p><p>Studies show that positive emotions (happiness, comfort, pleasure, etc) allow us to consider a larger set of options in order to make faster, smarter decisions. The opposite is also true - unpleasant emotions (anger, stress, fear, etc.) overwhelm our rational minds and impact our behavior in ways that damage our ability to make smart, rational choices. </p><p>Stressors can be either external or internal, and this greatly impacts how we react to that stressful situation. </p><p><strong>Examples of self-inflicted internal stress (stress we inflict on ourselves by how we manage expectations, time, relationships, and emotions) can include:</strong> </p><ul><li>Putting pressure on yourself to excel at something within an unrealistic timespan.</li><li>Negative self-talk after not being able to complete something (realistic or not). </li><li>Fear of public speaking, thinking you're going to make a mistake in front of everyone even if you're prepared.</li><li>Not having enough time in the day to complete your "to-do" list and having thoughts of not being good enough because you didn't complete an unrealistic goal. </li><li>An "all or nothing" attitude (example: if I can't get everything on my list done today I just won't do anything at all." </li></ul><p>In more serious situations, these kinds of internal stressors can lead to feelings of anxiety and/or depression. </p><p><strong>Examples of self-inflicted external stress can include:</strong> </p><ul><li>Planning a vacation in a time of budget cuts at work only to discover that your salary has been lowered in a time where you've spent more money than normal. </li><li>Procrastinating to study for an upcoming exam or presentation and then staying up all night the day before. </li><li>Ignoring the "check engine" light in your car only to have it break down in a moment of urgency (picking a child up from school, on your way to a meeting, etc). </li></ul>
How to manage your self-inflicted stress<img type="lazy-image" data-runner-src="https://assets.rebelmouse.io/eyJhbGciOiJIUzI1NiIsInR5cCI6IkpXVCJ9.eyJpbWFnZSI6Imh0dHBzOi8vYXNzZXRzLnJibC5tcy8yMjg3NDgwMS9vcmlnaW4uanBnIiwiZXhwaXJlc19hdCI6MTYxOTUxNjY2MX0.UvFSTWkXcFi4qIqv1moPKac3KIPJugywdeSePEw2Upo/img.jpg?width=1245&coordinates=0%2C103%2C0%2C1&height=700" id="c0a57" class="rm-shortcode" data-rm-shortcode-id="6a683cb20ee3a37aa850b32b39560db9" data-rm-shortcode-name="rebelmouse-image" alt="concept stress man squeezing happy face stress ball" />
A tip: wait one full minute before doing anything in reaction to the stressor.
Photo by Obak on Shutterstock<p>Over time, stress can damage areas of your life (adding even more stress) such as you having trouble sleeping, losing your appetite, losing interest in daily activities due to stress. Symptoms that you are stressed can include things like irritability, headaches/migraines, stomach pains, and unbalanced emotions.</p> <p>How do you cope with stress? There are a few different methods that are specifically designed to help you overcome self-inflicted stressors in your life. </p> <p><strong>Take a full 60 seconds of pause before doing anything.<br></strong>The 60 Second Method is simple: wait one minute before doing anything in reaction to the stressor. It can be as simple as that, according to OCD, stress, anxiety and depression therapist <a href="https://www.togethercbt.com/groups" target="_blank">Dr. Amelia Aldao</a>.</p> <p>"In particular," she explains in <a href="https://www.psychologytoday.com/us/blog/sweet-emotion/202003/the-60-second-approach-managing-emotions" target="_blank">this Psychology Today article</a>, "don't follow what the emotion is telling you to do. Don't send that angry text, don't decline the invitation to present at work, don't tell your potential date you're too busy this week…" </p> <p>While this is extremely difficult for some people, pausing before reacting to a stressful situation gives your "rational brain" the ability to catch up. The best thing you can do is "stay with your emotion", according to Dr. Aldao, "but don't act it out." </p> <p>Experiencing the emotions is a good thing, we should never ignore how certain situations (even stressful ones) make us feel - but acting from a place of pure emotion (instead of thinking rationally about a proper action to follow the situation) can be detrimental to our mental health. </p> <p>According to Dr. Aldao, by the end of these 60 seconds, the intensity of your initial emotional reaction to the stressor should have somewhat subsided, allowing you to act from a place of rationality than a place of hasty emotion. </p> <p><strong>Prioritize your schedule and manage your time in a realistic way to motivate yourself.<br></strong>When it comes to internal stressors, much of the time we inflict these upon ourselves with ever-growing to-do lists and agendas that seem impossible to get through. This, in a way, is setting ourselves up for failure, because we aren't giving ourselves realistic goals that can encourage us to keep going.</p> <p>Instead, what you're doing, is designing a system that will make you feel more stressed the more work you do because even if you complete the work, it will seem as though you're falling behind. </p> <p>Instead, you should operate in a prioritization system. This can be done by splitting your to-do list into categories such as immediate (needs to be done in the next 3 hours), average (needs to be done sometime today) and non-critical (can easily be done tomorrow or the next day). </p> <p><strong>Ask for help and accept that you might not be able to accomplish everything on your own (or risk falling apart).<br></strong><a href="https://www.ruthklein.com/" target="_blank">Productivity coach Ruth Klein</a>, who has also authored a book called Time Management Secrets for Working Women, explains that you should start by asking yourself what the top three priorities for the day are. If there are more than three main things, delegate some of your work to someone else or push back deadlines if you can. It takes courage to admit you can't do it all, but ultimately that might be your best option.</p> <p>Waiting too long to ask for help, according to Klein, will eventually lead us into an "overwhelmed crisis" which tends to zap us of all energy and motivation. </p> <p><strong>Acknowledge that some (if not most) of your stress may be self-inflicted and make changes to fix that.<br></strong>While there are external stressors that we have little to no control over, there are lots of times when the stress we feel is self-inflicted. And when stress is self-inflicted it can also be self-solved, even when that feels impossible.</p> <p>When we are managing self-inflicted stress, it can be extremely difficult to see outside of our bubble of worry. We are focused on trying to beat the stress because we don't want to feel stressed - it seems like a solution. But if your stress isn't motivating you to get things done (and is instead actually hindering you from being productive) it's time for you to change how you react to your stress. </p> <p><em>"What can I do to lessen my stress right now?" </em></p> <p><a href="https://www.lessstresscoach.com/2016/12/21/do-you-suffer-from-self-inflicted-stress/" target="_blank">Jamie Sussel Turner</a> (otherwise known as "The Less Stress Coach") explains that asking yourself this question and acknowledging some of the harmful behaviors and emotions you're feeling that are negatively impacting your stress levels can help us re-evaluate the importance of the things we're trying to do. </p>
The coronavirus pandemic has brought out the perception of selfishness among many.
- Selfish behavior has been analyzed by philosophers and psychologists for centuries.
- New research shows people may be wired for altruistic behavior and get more benefits from it.
- Crisis times tend to increase self-centered acts.
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Evolution Is Moving Us Away from Selfishness. But Where Is It Taking ...<div class="rm-shortcode" data-media_id="cyeqmYCb" data-player_id="FvQKszTI" data-rm-shortcode-id="6c5efecb56456e9acc25cf36935b1826"> <div id="botr_cyeqmYCb_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/cyeqmYCb-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/cyeqmYCb-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/cyeqmYCb-FvQKszTI.js"></script> </div>
Exploring Morality and Selfishness in Modern Times<div class="rm-shortcode" data-media_id="02eX1Cag" data-player_id="FvQKszTI" data-rm-shortcode-id="45cc6180db791f32683988fb52faff26"> <div id="botr_02eX1Cag_FvQKszTI_div" class="jwplayer-media" data-jwplayer-video-src="https://content.jwplatform.com/players/02eX1Cag-FvQKszTI.js"> <img src="https://cdn.jwplayer.com/thumbs/02eX1Cag-1920.jpg" class="jwplayer-media-preview" /> </div> <script src="https://content.jwplatform.com/players/02eX1Cag-FvQKszTI.js"></script> </div> Philosopher Peter Singer discusses the state of global ethics.
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