5 Types of “Mindless Eating”

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Practicing healthy satiety is developing a better understanding of when you’re really hungry and when you’re not, and training yourself to avoid eating when you’re not hungry.
Here are the 5 types of “mindless eating” to avoid: 
Emotional Eating:Often the factor that drives our eating is not physical hunger but emotions such as happiness, sadness, or even boredom. Learn to tell the difference between real, physical hunger and emotional food cravings.
Spontaneous Eating:Often we eat food just because it’s there, even when we’re already full. This adds a lot of useless calories to one’s diet. The best way to avoid spontaneous eating is to eat on a regular schedule.
Unconscious Eating:Sometimes we eat without even being fully conscious that we are doing so (often in front of the TV). Food journaling is a useful tool you can use to steer clear of unconscious eating.
Habitual Eating:Eating out of habit instead of hunger is known as habitual eating. Eating on a schedule is a good thing if the schedule is sensible, but becomes a bad thing when the schedule is not sensible.
Clearing Your Plate: Sometimes we start to eat when we’re hungry and don’t stop when we’re full. Instead we keep eating until we finish the food that’s in front of us or until we are uncomfortably stuffed. The best way to avoid this type of mindless eating is to serve yourself smaller portion sizes. sg

Just for Today Poem

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A client of mine kept this on her bedroom mirror for a year.  She read it every day during Lent to help her stop drinking soda during the Lenten session.  It has now been 2 and a half years since her last soda!  Maybe this poem will be helpful for you also!

 

JUST FOR TODAY, I will live through this day only. I will not brood about yesterday or obsess about tomorrow. I will not set far-reaching goals or try to overcome all of my problems at once. I know that I can do something for 24 hours that would overwhelm me if I had to keep it up for a lifetime.

JUST FOR TODAY, I will be happy. I will not dwell on thoughts that depress me. If my mind fills with clouds, I will chase them away and fill it with sunshine.

JUST FOR TODAY, I will accept what is. I will face reality. I will correct those things I can correct and accept those I cannot.

JUST FOR TODAY, I will improve my mind. I will read something that requires effort, thought and concentration. I will not be a mental loafer.

JUST FOR TODAY, I will make a conscious effort to be agreeable. I will be kind and courteous to those who cross my path, and I’ll not speak ill of others. I will improve my appearance, speak softly, and not interrupt when someone else is talking.

JUST FOR TODAY, I will refrain from improving anybody but myself.

JUST FOR TODAY, I will do something positive to improve my health. If I’m a smoker, I’ll quit. If I am overweight, I will eat healthfully – if only just for today. And not only that, I will get off the couch and take a brisk walk, even if it’s only around the block.

JUST FOR TODAY, I will gather the courage to do what is right and take responsibility for my own actions

 -This poem was adapted from the Al-Anon support group poem –mk

Red, White & Blue Popsicle

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About 10 (3-ounce) freezer pops | Active Time: 10 minutes | Total Time: 6 hours 10 minutes 
Ingredients
1 1/2 cups blueberries
1 cup raspberries
2 cups limeade

 

Preparation
Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours.

 

Nutrition Per pop: 

45 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 12 g Carbohydrates; 0 g Protein; 1 g Fiber; 2 mg Sodium; 41 mg Potassium
1 Carbohydrate Serving

ON THE NEWS: STRESS ACTIVATES CERTAIN HORMONES LOCATED IN ORAL TASTE BUDS

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Researchers from Monell Chemical Senses Center in Philadelphia, PA studied mouse models to understand why we reach for the sweet stuff when we’re feeling emotional.  Researchers found the stress can increase the body’s secretion of a hormone called glucocorticoids (GCs).
These receptors, which are located on the tongue, are found in cells that make up taste receptors that identify sweet, savory, and bitter tastes. Researchers point out that taste buds aren’t just found on the tongue, but in the gut and pancreas as well.
“Sweet taste may be particularly affected by stress,” said lead study author M. Rockwell Parker. “Our results may provide a molecular mechanism to help explain why some people eat more sugary foods when they are experiencing intense stress.”
 
Instead of searching for which foods to  eat when you’re stressed, go on a 10-minute walk, attend a yoga class, or spend time with the family. There are various activities we can do to keep our mind off of food.  sg
Source: http://www.foxnews.com/health/2014/06/04/stress-receptors-in-taste-buds-may-explain-emotional-eating/

4 Easy Ways To Cut Calories

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Many factors influence what, when and how much we eat, including our feelings, our environment and even television. Not being aware of these factors can lead to mindless eating and taking in more calories than we need. Here are a few tips to cut calories.

Reaching for that second helping: You will be tempted to eat more when bowls of food are sitting right in front of you. Consider serving from the stove or counter rather than from the table. This will reduce easy access to food even when you’re not as hungry.
Portion distortion: Check the serving size on the nutrition facts label. Keep in mind that a serving of protein is about the size of a deck of cards.  
Eating out of a bag vs. eating out of a bowl: Extra calories can add up if you are eating while doing other activities. Eat snacks such as potato chips out of a bowl. This will give you a portion size to eat versus eating until you are full.

Liquid calories from beverages: Calories add up when you drink too many soft drinks, sports drinks and alcohol. Even if you drink only one soft drink a day, over time those liquid calories will add up. For example, a 12-ounce can of regular cola contains 150 calories. If you had that with a lunch every day, over a year, that would add up to nearly 55,000 empty and unnecessary calories and a weight gain of a little more than 15 pounds. Instead, choose water and add your favorite fruits to it. Flavorful & delicious! sg



Source: http://walgreensdiabetes.com/diabetes-you-spring-2012/#?page=36

FAT vs. MUSCLE

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 One cup fat weight(left)– 7.5oz
One cup muscle weight(right) — 9.7 oz
Equal volume fat weighs approximately 80% of what muscle weighs.
I love it when my patients lead me to learning something new. Recently I had a guy who asked me what is the difference in weight of one cup of fat vs. one cup on muscle? We all know muscle weighs more than fat. I was puzzled about the actual difference in weight with an equal volumn of each.  So…… we got to do some research and this is what all of us in my office and the patient learned.
Muscle is more metabolically active than fat, meaning it burns more calories when you are at rest which is why you want to increase and maintain a high percent muscle on your body. Muscle takes up approximately four-fifths as much space as fat. Two people may be the same age, height, weight, but the person with a higher body fat percentage will wear a larger clothing  size. This is another reason you should focus on total fitness and not just the ‘scales’. You can be thin, yet too fat. We call this skinny fat because you have very little muscle composition.
Muscle does weigh more than fat because it is a denser product.  On average, the density of fat is 0.9g/ml. The density of muscle is 1.1 g/ml.  Using the averages, 1 liter of muscle weights 1.06 kg or 2.3 lbs., while 1 liter of fat weights .9 kg, or 1.98 lbs.  An easier way to think of it might be: if you have an equal volumn of fat and muscle, fat is going to weigh about 80%  of what the muscle weighs. This can vary due to numerous factors including race, being extremely lean or being extremely obese according to “Exercise Physiology” by William D. McArdle, et al.
The ‘take away’ points are:
Yes, muscle weighs more than fat. But….. do not assume because you started working out and you are not losing weight it is because you are increasing muscle. It is most likely there is still some extra food intake.
The higher percent muscle you have on your body the smaller your clothing size because muscle takes up less space than fat.
Make sure your work out routine includes resistance work not just cardio.   Regardless of your age you should be working to increase muscle mass and maintain the muscle  you have. The higher percent muscle on your body the more calories you burn even while sitting in a chair or sleeping and the smaller your body mass. cb

From a Dietitian’s Kitchen: Roasted Vegetables

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Do you get tired of salads and steamed vegetables?  If you haven’t tried roasting vegetables you are in for a tasty surprise.  Roasting concentrates the vegetables’ flavors and caramelizes the naturally occurring sugars.  I like to roasts a lot of vegetables at a time so I have plenty left over.  They are great as a side dish with eggs for breakfast, added to a wrap or pizza, or tossed with pasta, toasted pecans and parmesan cheese for a quick dinner.  Also they are a great way to make sure your vegetables don’t go to waste.
Simply dice up your vegetables into bite size pieces. Some vegetables to try are broccoli, carrots, cauliflower, potatoes, onions, bell peppers, sweet potatoes, cherry tomatoes, squash, Brussels sprouts, or asparagus.  Toss the vegetables in enough olive oil to coat them and season with some salt, pepper or a dried herb blend.  Cook at 475 degrees for about 30-40min.Add this simple recipe to your cooking toolbox as an easy way to increase your vegetable consumption.  It is recommended we get at least 2-3 cups of vegetables per day! mk

Ingredient List- Less Is More

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A food product often comes with a lot of information and claims on the package.  On the front of the package there are often health claims like “low fat” or “sugar free.”  The back or side of a product will contain the Nutrition Facts Panel and ingredient list.  The ingredient list is the best place to determine how “processed” the food is.  If you can’t pronounce a lot of the words on the ingredient list you might want to question how healthy the food is.
Here are some examples.

1. Which is healthier half and half or “light” coffee creamer?  The “light” product has less fat so isn’t it healthier?  Let’s take a look at the ingredients.

Half and half is made of:

 whole milk and cream

Coffee Mate Light is made of:

Tapioca Syrup, Hydrogenated Palm Kernel Oil, Milk Protein (Sodium Caseinate), Dipotassium Phosphate, Emulsifiers (E471, E472e, Origins from Palm Oil), Color E171, Sucrose, Anti-caking Agent E554

2. Which is healthier popcorn with real butter or light microwave popcorn?  Which sounds more appetizing?  Which seems less processed?  Let’s take a look at the ingredients.

Popcorn popped in an air popper with melted butter is made of: popcorn and butter
Orville Redenbacher’s Light microwave popcorn is made of:

Popcorn, Palm Oil, Salt, Contains less than 22% of Butter, Flavor(s) Natural & Artificial, Color(s) Added Freshness Preserved By, TBHQ and, Citric Acid

Butter contains about 100 calories per tablespoon.  It can make your homemade popcorn high in calories if you use a lot.  I encourage moderate amounts of high quality wholesome food.  Less processed food is often more satisfying as well as more nutritious.  So ignore the claims on the front of the bag or box and go straight to the ingredient list.  You can decide for yourself if it is a healthier choice. mk

From a Dietitian’s Kitchen: Cooking Class

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My oldest daughter wants to be a chef when she grows up.  So when I saw that Uptown Grocery in Edmond has a weekly cooking class for kids I knew we had to try it out.  Every Sunday a new recipe is taught.  Our instructor, Wesley, walked the young participants through hand washing, kitchen safety, prepping ingredients, and presentation.  The children were encouraged to get messy, smell and taste the ingredients and to work as a team.  I know everyone there learned something and had a good time.  Positive experiences centered around healthy food are not only entertaining but also learning opportunities.

Buy For Less grocery stores (buyforlessok.com) and Uptown Grocery (uptowngroceryco.com) also offer cooking classes on Saturdays for adults.  You can check out their websites for times, locations and featured recipes.  If you are interested in learning some cooking skills or you just need some new recipes this is the perfect opportunity.  The classes are free but they do require you to call and register in advance.  Cook, learn and enjoy!   mk

How Much is TOO Much Exercise?

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Most of you are familiar with the eating disorder known as bulimia nervosa which involves purging your calories by vomiting. You can also purge calories through excessive exercise. Exercise is generally always considered as beneficial to your health so it is frequently overlooked as developing into a possible disorder.

What begins as a desire to become healthy, fit and strong can become a form of intense mental and physical punishment. An obsessive interest in weight, calories consumed,  excessive exercise and extreme guilt or frustration if an exercise session is missed are signs of obsessive thinking about body shape. 
 
Red flags to that a problem may exist include:
  • Going to the gym multiple times daily or several hours of exercise daily. 
  •  Feel a need to work out regardless if dizzy, sick or in pain.
  • Setting unattainable goals which you increase regularly.
  • You neglect to praise yourself for your accomplishments or you always think you should be doing more or better.
  • Perfectionist attitude regarding your workouts and your body.
  • Lose weight rapidly and beyond what is recommended by your dietitian or physician.
  • If you have to miss an exercise session are you anxious, distraught and wanting to do anything to make up the appointment?

 

Exercise is a part of healthy living. You must learn to connect and listen to your own body; physically and mentally to be aware of what is too much.cb