Posts Tagged ‘eating tips’

Understanding Some Basics of Mindful Eating

mindful-eatingEating mindfully is not something we learn as a child. As a matter of fact, we are often taught the exact opposite. As children, how many of you were told by your parents “Clean your plate!”? This idea can actually lead to a lifetime of overeating, as many of us feel guilty leaving food on our plate, especially when there are “starving children” in the world. But the concept of mindful eating can lead to healthy habits and lead to less waste.

So what is mindful eating? Simply put, it is eating with awareness. Your focus is on your food, your body, and your body’s response to the food you eat. We put forth time and effort when we review bills and bank statements or when we plan a meeting, but when it comes to eating, we do so absent-mindedly. Even when we are in the act of eating, our minds drift or we are in the midst of conversations with others, that we don’t focus on how much food we put in our mouth, the texture of the food or the taste.

So how can mindful eating help with weight loss? Many of us struggle with food. We react mindlessly to it. We eat when we are not hungry. We continue to eat even though we have eaten enough already. And often, we do not use food for its intended purpose – to nourish our bodies. With that being said, if we started asking ourselves, “Is this food I am about to eat nourishing to my body?” our response to food would likely be much different. If you answer truthfully, you may find yourself choosing a healthier option altogether.

Another great question to ask yourself before eating is, “Am I hungry?” We find ourselves eating whenever it is convenient or whenever food is present, regardless of whether we are hungry. And when you ask yourself that question, you open the door to other mindful questions which, when answered truthfully, can impact your eating habits and food choices tremendously.

The great thing about mindful eating is it is a way of life – a lifestyle. It is not a diet. It is just you treating your body, and the food you allow to enter your body, with respect. It increases your awareness and attitude toward food without judgement. It allows you to think, and not react, to food.

Moving forward, consider the following choices in planning your meal: the type of food you eat or drink; where you eat; when you eat; how often you eat; the amount of food you eat; the size of the bite you chew; how fast or slowly you chew; how thoroughly you chew; when you swallow; how much time you take between bites; and when you stop eating . The list can go on and on – go ahead and add some of your own thoughts or questions. And let’s begin the practice of mindful eating today.

For more information or questions about weight loss services offered at Emory Healthcare, call 404-778-7777 or visit http://www.emoryhealthcare.org/emorybariatrics/.

Reference:
Fletcher, Megrette, MEd, RD, CDE; Frederick Burggraf, MEd; Discover Mindful Eating, 2010
http://amihungry.com/what-is-mindful-eating/

Power Up with Breakfast

oatmeal-breakfastYes, the old adage is true…breakfast really is the most important meal of the day. Why is that? Research has shown breakfast eaters are more alert during the day, perform better at work and school, and are more likely to exercise. Eating breakfast can also help trim your waistline. When we eat breakfast, our metabolism is given a boost that last throughout the day. Eating in the morning also helps us to not overeat at lunch and dinner. Some people even feel less hungry at night when they eat breakfast compared to when they don’t.

The two most common reasons people don’t eat breakfast is: 1.) “I don’t have time.” and 2.) “I’m not hungry in the morning.” The answer to prevent number 1 is to plan ahead. Have “grab and go” foods in the house as you run out the door. Do any prepping or cooking the night before so you don’t have to in the morning. Try cooking a large batch of steel cut oatmeal on Sunday night and keep it in the fridge. Scoop out a serving each morning during the week, and then heat and eat.

Addressing number 2 is a little trickier. The reason most people are not hungry in the morning is that they have trained their bodies to not expect food (or they may have eaten too much the night before). Our bodies are meant to have food in the morning; therefore, it is up to us to train our bodies back. Try eating something light like low-sugar yogurt or a homemade fruit smoothie until your body gets used to eating in the morning again.

Here are some quick and easy breakfast ideas:

  • Oatmeal with dried fruit and nuts
  • Low-fat yogurt with granola
  • Whole-wheat pita with hard boiled egg and spinach
  • Whole-wheat tortilla, peanut butter and banana wrap
  • Leftovers from last night’s dinner

Below is a recipe to one of my favorite “grab and go” breakfast items. It is full of protein and will give you plenty of energy to get you through the morning:
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Overnight Peanut Butter, Banana and Honey Oats

Ingredients:
– ¼ cup steel cut oats
– 1 cup light vanilla soy milk
– 2 tbsp natural peanut butter
– ½ tbsp honey
– Dash of cinnamon
– ½ banana, sliced

Directions:
Mix together all ingredients and place in an air-tight container in the refrigerator. Let sit overnight and enjoy in the morning. You can heat it in the microwave or eat it cold.
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Reference:
Lombardo M, Bellia A, Padua E, et al. Morning meal more efficient for fat loss in a 3-month lifestyle intervention. J Am Coll Nutr. 2014;33(3):198-20

Mindless versus Mindful Eating

Mindfull vs. Mindless Eating HabitsOvereating often occurs because we are not aware of how the environment around us affected our eating and what the quantities of food we consume are. Brian Wansink, PhD, a nutritional scientist at Cornell University, has written a book called Mindless Eating, in which he describes research studies that reveal how little awareness we often have about our eating and what influences it. Amazingly, even his students, who were PhD candidates in nutritional science, were unaware of how their environment influenced their eating. These are some of his findings:

  • The average overweight person underestimated his or her calorie intake by 30-40% (versus 20% for normal-weight people). The more they ate the greater percentage they were off in their estimates.
  • People ate 53% more popcorn if given a large container versus a small one, even though it was stale and they had just eaten.
  • Even PhD students in nutritional science ate 31% more ice cream at a party if their bowls were big rather than small.
  • When a candy dish at their desk at work was transparent, people ate 71% more candy versus if the dish was opaque, even with the same amount of candy in the dish.
  • If Hershey’s kisses were within reach at a secretary’s desk, he/she ate nine per day on the average, versus four if the candy was six feet away.
  • The more people are around us, the more we tend to eat; if we have 7 or more friends around us, we eat double the food than when alone.

Living in the United States, which has the highest obesity rate of any large country; it is easy to become overweight just following what others in our culture do. Our biggest weapon in being “counter-culture” is awareness: knowing what is in the food that we eat and how much of it we are eating. Wansink’s findings have some clear implications for people who want to lose weight:

  • Think of times when you tend to be least aware. Often these times occur when people are in social situations, when they are served food by another person, and/or when they are tired, bored or stressed. Come up with a plan for controlling eating in these situations.
  • Consider filling out a food diary during difficult times to make you aware of your eating habits and the number of calories you consume.
  • Think of how you can make a 100-calorie change in your eating or exercise per day. Examples would be: to cut out one can of a sugared beverage per day; skip one dessert per day, walk for 15 minutes daily; regularly take stairs rather than elevators, park further away from stores or other destinations, and/or walk while talking on a cell or portable phone.
  • Preplan how much you will eat during parties and social occasions and how you will control your food intake. An example would be to fill up one plate during a buffet, consume a preset number of chips at a Mexican restaurant, or decide to eat half a portion at a restaurant and to ask for a box before you start eating. Consider alternative activities with friends besides those associated with overeating.
  • Control your environment so as to make problem foods less available. Shop from a list and when not hungry so that problem foods are not in the house. Put any such foods in the back of the panty or refrigerator and store them in small containers.  (Many people find it helpful to put pre-measured meals or snacks aside.) Resolve never to take a big box or container in front of you and eat from it. Keep seconds away from reach and serving containers off the table.
  • Use smaller plates, bowls and glasses. For many people, their use saves many pounds each year.

Reference: Brian Wansink, Ph.D. Mindless Eating. Bantam Dell Publishers, New York, 2006.