Posts Tagged ‘foods for weight loss’

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

As it Turns Out, Apples May Keep More Than Just the Doctor Away

Apple a Day Keeps the Pounds AwayAmericans have a nasty habit of depriving ourselves when we want to drop pounds. We often believe that cutting calories is the secret to success, but we wind up just feeling hungry all the time. It may surprise you that one healthy alternative to the hopeless feeling of hunger is to actually add food to your diet. Evidence suggests that adding nutrient-dense, fiber-rich foods to your diet can actually help reduce your cravings. The secret? Fiber slows down the digestion of food, so you get a slow and steady source of glucose rather than ups and down in blood sugar levels.

Most Americans don’t get enough fiber. On average, we take in 15 grams a day of the 25 to 38 grams that are recommended, depending on your gender 1. So where do apples fit into all this? One apple with the skin on contains roughly 4.4 grams of fiber, about one fifth of your daily intake. Also, apples are rich in a very powerful kind of fiber called pectin, which is typically used as a gelling agent and stabilizer in food. It’s that stuff that they make jams and jellies out of. Pectin also is effective in delaying the emptying of the stomach by slowing the movement of food from your stomach into your small intestine, which works to discourage overeating and help you sustain that full feeling for a greater extent of time.

Still have your doubts? One study showed that substituting pectin for regular fiber doubled the time it took subjects’ stomachs to empty, keeping them full that much longer 2. In another study, scientists found that when participants ate an apple or a pear before meals they experienced weight loss 3. So, while it might seem counterintuitive, adding in those extra calories before meals can actually help you stay full for longer so that you resist those dangerous junk foods between meals!

But that’s not all. There is more to apples than just their awesome ability to keep us feeling full for longer. Apples provide many positive health benefits, specifically anti-cancer benefits. One report published in 2008 claimed that apple extracts and components have been shown to influence multiple mechanisms relevant for cancer prevention in in vitro studies. They also went on to say that epidemiological observations indicate that regular consumption of one or more apples a day may reduce the risk for lung and colon cancer 4.

Next time you’re looking around for something to eat, try grabbing an apple. By you’ve taken that last bite, you probably won’t be hungry anymore. You may just find that over time it helps you to become a slimmer, healthier you!

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