Thursday, April 26, 2018

Oats for Fiber Intake

Oats are high in soluble fiber and linked to lowering blood pressure and overall cholesterol levels. Oats are a good carbohydrate,  and they're rich in beta-glucan. Beta-glucan is a powerful soluble fiber that helps to slow the digestion of sugar and keep blood sugar levels under control.
Oats are also a great source of quality plant protein helping with muscle growth and repair. Each half cup serving provides a whopping 10 grams, and many studies have shown eating oatmeal reduces the risk of heart disease. 
Power up your day and your body with a bowl of oats—and breakfast aside, it's an excellent pre- or post-workout meal.   

Saturday, April 21, 2018

Blueberries Are a Top Antioxidant

Ask five nutrition experts to provide a list of their favorite "superfoods," and the results will vary—but they'll also overlap. The reason is each food provides something different and of great importance to body functioning.  
One food on the list might be a rich source of protein or fiber, but wind up lacking in vitamins and minerals. Another superfood could be loaded with disease-fighting antioxidants, but be largely absent of protein. That's why experts claim that eating a wide variety of power foods is the best way to ensure optimum health. Try and eat the following foods every day, and you'll check just about every nutritional box. 
Take blueberries, for instance. In a study of common fruits and vegetables, blueberries contained more antioxidants than over 40 of their competitors. This places the unassuming berry at the top of the list for guarding against cancer, heart disease, dementia, and macular degeneration. 
Blueberries also defend against urinary tract infections, thanks to the antioxidant epicatechins. Epicatechins prevent bacteria from sticking to the bladder wall. Blueberries are also high in water, providing hydration to the skin and cells of the body.
Eating half a cup of blueberries satisfies one fruit and vegetable serving per day.

Friday, April 13, 2018

Countdown to Diet Disasters - #1

And the biggest mistake of all:
1. Letting one mistake start you on a downward spiral. “I’ve seen people completely go back to square one,” says Hubbert. “They make one mistake and it starts a whole cycle.” The remedy? If you make a mistake, admit it, forgive yourself, and get back on track right away.

Comment:  Been there, Done That!  This is one of the hardest things to make yourself do.  When I make a mistake, I want to say to H with it, I'll start over tomorrow.  Well, tomorrow seldom comes the next day.  Tomorrow is usually several days or even weeks away.  This is truly a fighting battle that I have a hard time with but I'm working on it.

Thursday, April 12, 2018

Countdown to Diet Disasters - #2

2. Thinking of your diet as a diet. There is diet fatigue if you go on a diet. People can stay on a diet about three months and then they are done with it because they can’t stand it. Instead, focus on making healthy lifestyle and diet choices that you can live with for a long time.

Comments:  For me this goes back to making elimination changes.  I love ice cream and could eat it every night.  I eliminated it to once a week and instead of eating it at home I go out to eat it.  This prevents me from having a carton in the freezer and sneaking around to eat it.  I try to eliminate one item/habit every 2 weeks.  This also prevents me from calling what I'm doing a diet.

Wednesday, April 11, 2018

Countdown to Diet Disasters - #3

3. Emotional eating. Eating in response to sadness, boredom, or stress wrecks your calorie counting for at least one day. “We learn to associate food with feeling better,” says Hubbert, a self-confessed boredom eater. When you become aware of your urge to eat in response to emotions instead of hunger pains, find something else to do that will distract you for 10 or 15 minutes, such as taking a walk, says Hubbert.

Comment:  Guilty again!  Most of my emotional eating comes from stress.  I have situations in my life that truly stress me out and I find myself standing in front of the refrigerator all too often.  What I've found to work for me is to grab a bottle of cold water and down about 1/2 of it.  That actually cures my stress hunger better than anything else.

Tuesday, April 10, 2018

Countdown to Diet Disasters - #4

4. Not exercising enough. Even if you could achieve your diet goals by calorie counting alone, you would be more successful (and healthier) if you were physically active. “The number one barrier to exercise that I hear is time,” says Hubbert. National recommendations are at least 30 minutes of moderate physical activity most days of the week. You can break this up into three 10-minute segments per day, says Hubbert.

Comment:  I used this excuse so often that it was pathetic.  When I've finished for the day I like to sit down and read.  I didn't want to do something that required my full attention for 30 minutes.  I will say that I'm limited in my activities due to having fusions in my back and problems in my neck, but I found something that allows me to exercise and read at the same time.  I have a stationary bike with a chair style seat!  It allows me to work my legs, heart, etc. without hurting my back.  And since I'm reading as I ride the 30 minutes have gone by so quickly.

Monday, April 9, 2018

Countdown to Diet Disasters - #5

5. Putting too much “weight” on the scale. Hanging all your feelings of success on the numbers on the scale can be a diet disaster. You should only weigh yourself once a week, says Gail Curtis, assistant professor at the Wake Forest University Health Sciences department of physician assistant studies in Winston-Salem, N.C. Curtis recommends tracking other short-term health goals, such as eating more veggies, walking daily, or drinking water instead of soda, that will give you a sense of accomplishment.

Comment:  This is absolutely true!  I used to weigh every morning.  I would make sure I did this as soon as I got out of the shower so I won't even have the weight of my clothes.  Stupid thing to do.  I now weigh once a week, fully clothed.  I also move my scales around.  I've found that they sometimes get 'stuck' on certain readings and keep showing the same each time.

Sunday, April 8, 2018

Countdown to Diet Disasters - #6

6. Guilt over mistakes. If you are out with friends and get talked into dessert, don’t beat yourself up. “Guilt can set in and, for some people, that gets them moving in a backwards direction". Even if you did enjoy your indulgence, put it in perspective — it’s just one mistake compared to all your good diet choices yesterday, today, and the ones you'll make tomorrow.

Comment:  Been here, many times.  I think our minds use this as a way to quit dieting.  I've found myself indulging in something I shouldn't be eating and the rest of my day is shot.  I allow myself to eat whatever I want for the rest of the day and sometimes the next day.  Then we come to our senses and start back only to fall for it again and again and again.  Reprogram your brain to believe that this is just one failure and not a reason to give up.

Wednesday, April 4, 2018

Countdown to Diet Disasters - #7

7. Denying yourself your favorite foods. Be it chocolate or bacon, totally banning a favorite “unhealthy” food from your diet sets you up for temptation. Instead, use your calorie-counting skills to build in a small indulgence now and again.

Comment:  What I try to do with this is to allow myself something that I truly love just ONCE a week.  By using the 'lay it down after each bite' I'm able to savor every bite and enjoy it so much more than I've done in the past where I eat it quick and end up grabbing another because I wasn't truly satisfied.  

Tuesday, April 3, 2018

Countdown to Diet Disasters - #8

8. Eating too fast. If you eat quickly, your brain won’t get the message that you are full in time, says Kathy Hubbert, MS, RD, of EatRight Weight Management Services at the University of Alabama at Birmingham. “Put the fork down between each bite,” she advises.

Comment:  I've started doing this and it does work.  There are times that I forget to put the fork or sandwich or whatever I'm eating at the time, between bites and have actually ended up still hungry.  That actually happened to me the last time I ate at Arby's.  The Swiss Dip sandwich was something I had not eaten in several years so I wolfed it down.  I still felt hungry when I finished.  This wouldn't have happened if I had put half it in the box, closed the lid and eaten each bite at a time while putting the sandwich down inbetween bites.  Try this!  You'll see what I mean.

Monday, April 2, 2018

Countdown to Diet Disasters - #9

9. Not reading labels. The most important number you need to pay attention to is the serving size. It’s easy to eat too much if you aren’t aware of how many servings are in a bottle or box and you consume the whole package, thinking it’s a single serving.

Comment:  I made this mistake once with a package of Ramen Noodles.  I actually love them but never really READ the label.  I did notice all the salt they contained.  I noticed the calorie count.  But that was all I "read".  I didn't notice that each package contains 2 servings.  I was actually eating the WHOLE package and boy was I overdoing it.  I have actually written these off my diet after actually reading the label.

Sunday, April 1, 2018

Countdown to Diet Disasters - #10

This group of suggestions are from Everyday Health and are well worth sharing.
10. Overeating away from home. Eating out poses a special challenge when calorie counting because restaurant portions are overgenerous; your best bet is to ask for a to-go box and put half your order away before you start eating.

Comment:  This is one of the best ways to eat less when eating out.  In the past I would ask for a to-go box at the end but end up eating most of what I ordered.  With this method I cut down my amount.  At first the waitress would say I'll bring you one when I bring the bill but I explained to them what I was doing and they have no problem with it.  Some even say they are going to start doing this too.

Thursday, March 29, 2018

Snacks to Eat Before Bed - Part 6 (end)

Broth-Based Soup

A warm cup of soup is soothing, and it's ideal for putting you in that calming mindset you want before you hit the hay.

Simple is best: broth, protein, and veggies. Soups by Boulder Organic! and Campbell’s Well Yes! Line are both great.

Comment:  I’ve found that ¼ - ½ cup of soup does fill me up and if I use the chicken type I seem to sleep better.  Wonder why!

Tuesday, March 27, 2018

Snacks to Eat Before Bed - Part 5

Apple + Peanut Butter

With this easy-to-make snack, the apple's filling fiber, and PB's healthy fat team up to tame your hunger.

Stick with a single tablespoon of peanut butter to avoid a too-heavy treat. And below is a fun make-ahead snack.

Apples are full of fiber, so they're ideal if you’re always hungry.  Kick things up a notch by baking your apples to desserty perfection!

1. Preheat oven to 375 degrees.
2. Core 4 medium Rome or Braeburn apples, and place them in an 8" X 8" baking pan. Top with a can of no-calorie black cherry soda. Sprinkle with 1 teaspoon of sugar (or half a packet of no-calorie sweetener) and 1/4 teaspoon cinnamon. 
3. Bake until apples are tender, about 45 minutes.
4. Top each apple with 2 tablespoons of Fat-Free Reddi-wip (or your whipped topping of choice). Next stop, Yum Town!
1/4th of recipe (1 apple): 104 calories

Comment:  I love apples and have found a low calorie Asian dressing that I like to drizzle over them.  And yes, they are filling!

Monday, March 26, 2018

Snacks to Eat Before Bed - Part 4


These little legumes provide a great punch of protein and other important nutrients. Grab a can, drain and rinse, and enjoy a 1/2-cup serving for only around 110 calories. Even better: Crunchy chickpea snacks are becoming increasingly popular. Try the kinds by Biena, or make your own with my simple recipe.

Crispy Roasted Chickpeas

1/4th of recipe (about 1/4 cup): 92 calories, 1.5g fat (0g sat fat), 337mg sodium, 15.5g carbs, 4.5g fiber, 1g sugars, 5g protein

Preheat oven to 400F. Spray a baking sheet with nonstick spray. 
Drain and rinse a 15-ounce can of chickpeas/garbanzo beans. Thoroughly pat dry. Discard any skins that were removed while drying. 
Place beans on the baking sheet. Bake for 15 minutes.
Rearrange beans on the sheet, either with a spatula or by gently shaking the sheet (using an oven mitt). Bake until browned, 15 to 25 minutes.
Transfer beans to a medium bowl. Drizzle with 1/4 tsp. extra-virgin olive oil, and sprinkle with 1/4 teaspoon salt. If you like, add chili powder, garlic powder, and/or onion powder. Toss to coat.
Let cool for a crispier snack, or enjoy warm!

Comment:  I love hummus but have never tried eating the chickpeas roasted.  Tey do sound delicious and I will be giving this one a try.

Sunday, March 25, 2018

Snacks to Eat Before Bed - Part 3

Turkey-Pickle Roll-Up

You’ve probably heard that turkey makes you sleepy, so it makes sense that it's a good pre-bed snack. No need for a full-on sandwich though! Wrap turkey slices around some pickle or cucumber spears for a low-calorie snack. Dunk in mustard for added flavor. It's one of those smart snacks you’re probably not eating. 

Comment:  I found some pepper turkey at the deli where I shop.  I make my wrap with a good dill pickle slice and love every bite.  This also makes a delicious daytime snack.

Saturday, March 24, 2018

Snacks to Eat Before Bed - Part 2

Nonfat Greek Yogurt

The plain kind is my top pick to stave off late-night hunger. It's loaded with protein and low in calories Avoid the flavored kinds, which are usually higher in calories and chockfull of sugar.

If it's too tart on its own, stir in some natural no-calorie sweetener and vanilla extract. Stock up on the pre-portioned containers, because they make a great anytime snack. You can also toss it with fruit and nuts for a healthy no-cook breakfast. 

Comment:  It took me a while to get to the point that I would eat ‘plain’ yogurt.  I’ve always been used to those sweet ones that are so good.  So, I would buy both and mix them decreasing the sweet and increasing the plain until I was eating just the plain.  I did toss in a little granola as I went alone and now I can eat the plain with just a little granola and/or a few strawberries or pineapple.  So good once you get use to it.

Friday, March 23, 2018

Snacks to Eat Before Bed - Part 1

Reduced-Fat Cheese

Say cheese! This savory treat has protein and fat, so it'll stop hunger in its tracks. Just stick with light varieties, preferably portion controlled, to avoid overdoing it.

Grab a serving of Sargento’s Snack Bites cheese snacks (the Chipotle BBQ Cheddar is the best), a stick of light string cheese, a slice of reduced-fat cheddar, or a Mini Babybel Light. Bonus: The red wax of the Babybel will keep your hands busy (distracting you from continuing to eat) once you're done with the cheese.

Comment: I do love cheese so this is great.  My biggest problem is to stop with a light treat and to stay away from the cracker.  To help with this I grab a Mini Babybel Light and take it bed with me.  I eat and then brush my teeth.  Works for me.

Tuesday, March 20, 2018

5 Things Dietitians Wish You Knew About Losing Weight - Part 5 (end)

Some Gimmicks Just Might Work

If you’ve ever sworn off carbohydrates completely, only eaten fruit on an empty stomach, or mainlined grapefruit all day in the name of weight loss, you've been on a fad diet. Many diet plans are based on gimmicks, or little tricks that are supposed to help you be successful, but often don’t work. But the truth is that some of these gimmicks can work for some people. So if eating vegan for most of the day or not eating after 8 o'clock has worked for you in the past, then go with it! You don’t have to follow every aspect of a diet plan in order to be successful. A word of caution though: Some gimmicks go too far. If a diet plan permanently eliminates a whole food group or has you living on a diet of celery sticks and grapefruit, then look for a plan that is more well-rounded.

Comment:  I agree 100%.  When I was doing the low carb diet I eliminated almost ALL fruit.  I love fruit and now that I’m doing Weight Watchers I can have my fruit and usually eat it as a dessert or snack. 

Monday, March 19, 2018

5 Things Dietitians Wish You Knew About Losing Weight - Part 4


We’ve all heard the claims and seen the pictures of people who've gone from a size 12 to a 2 in just six weeks. While it’s natural to want these quick results, the fact is that the best type of weight loss is gradual. According to the Centers for Disease Control, a healthy rate of weight loss is 1-2 pounds per week. So, keep this in mind when setting your weight loss goal. Setting a realistic goal can keep you from feeling frustrated along the way. “Keeping it real” is important when choosing food, too, so opt for whole, unprocessed foods as often as you can.

Comment:  I have to admit that I want to see the weight loss go down at least every other day but that is so impractical.  I’ve made a rule that I will only weigh once a week and will quit skipping meals.

Sunday, March 18, 2018

5 Things Dietitians Wish You Knew About Losing Weight - Part 3

What You're Drinking Can Pack on the Pounds

Don’t forget that drinks can have a big impact on your weight-loss success. Whenever possible, opt for low-calorie or calorie-free beverages such as fat-free milk, water, or seltzer. If alcohol is a part of your social life, it can be difficult to abstain completely so make better choices and limit yourself to one light alcoholic beverage like a wine spritzer and drink water the rest of the time. When you drink water can also make a difference. A recent study showed that drinking sixteen ounces of water thirty minutes before a meal may aid weight loss.

Comment:  When I first gave up my sweet tea I found water to taste really ‘nasty.’  Now that I drink only water I find tea ‘nasty’ tasting.  And believe me, if you drink 16 oz. of water before a meal you will find yourself eating way less than you normally do.

Friday, March 16, 2018

5 Things Dietitians Wish You Knew About Losing Weight - Part 2

It May Sound Boring, but Small Changes Really Make a Big Difference

Whether it’s skipping that extra cookie or nixing the sugar in your daily coffee, seemingly small changes on a daily basis can add up to a big change in your weight. Since a five hundred calorie deficit each day leads to about a 1 pound loss each week, even a few changes can have a slimming effect. You’ll find five hundred calories in items such as 2 doughnuts, a bagel with cream cheese, 2.5 ounces of potato chips, or a chocolate mocha latte. Pretty simple, right?

Comment:  This actually works.  I quit drinking sweet tea and now drink nothing but water.  It did allow me to lose a couple of pounds.  But, you can’t stop at just one change.  You have to keep eliminating items.

Thursday, March 15, 2018

5 Things Dietitians Wish You Knew About Losing Weight - Part 1

This is from Everyday Health and quite interesting.  It will be listed in 5 parts.

Despite What Everyone Tells You, You Don’t Need to Detox

There are a number of programs that advertise the benefits of an "extreme cleanse" for good health, but the truth is that you don’t need one. While it may not be as exciting, eating a healthy diet of lean protein, fruits, vegetables, whole grains, and healthy fats is the healthiest way to lose weight (and maintain it). The truth is that your liver and kidneys take care of all of your body’s detoxification needs, so there’s no need to follow any special diet in January or the rest of the year.

Comment:  I'm glad to hear this one.  I hate detoxing!  

Wednesday, March 14, 2018

Carbs in Vegetables

This chart shows which veggies we should be eating if we're watching our carbs.  I found this chart on Verywell and even though I'm no longer 'counting carbs' I'm still watching them with my Weight Watcher's diet.

Wednesday, March 7, 2018

Top 5 Fruits for Weight Loss

I love fruit and when I was on a low carb diet I wasn't able to eat very much.  Now that I'm on Weight Watchers I can have my fruit.  This article shows me what fruits are the best for me and my diet.  It's from verywell Fit .  Out of these 5 fruit I like 4.  Never been a fan of raspberries but you can bet I'll be enjoying all the rest.

#1 Apple
It’s no secret that fruit is a smart part of a healthy diet. When a snack attack hits, pay a visit to your fruit bowl. Whatever’s in there is likely to be better for you than the contents of your pantry. But is all fruit created equal? Let's investigate which fruits are best if you’re looking to lose weight.
Apples are a common favorite. They're the ultimate snack: filling, juicy, crunchy, and portable. Studies have even shown that eating three apples per day can help with weight loss - not surprising, considering they’re chock-full of fiber, a nutrient that’s known to boost feelings of fullness and ward off hunger pangs.
There are plenty of ways to get your daily dose of apple: Chow down on a whole Fuji (apples are such a packable snack!), add pieces to your oatmeal, throw slices into a salad, bake some with your chicken, or cook up a low-cal dessert. 
1 medium apple: 95 calories

#2 Watermelon
Watermelon is a double whammy: It’s low in calories with a high water content. This means you can eat two entire cups of watermelon for less than 100 calories and your stomach will feel like you’ve eaten more because the fruit is more than 90 percent water. Staying hydrated helps you feel full!
If you’re looking to lower your daily calorie intake, incorporating watermelon into your diet is a smart move. Munch on it whenever you feel the urge to snack. This way, you’ll avoid higher-calorie foods and satisfy your sweet tooth. 
1 cup diced watermelon: 46 calories,

#3 Raspberries
Raspberries are small but mighty! These babies are low in calories, and even lower when you consider that they’re high in insoluble (indigestible) fiber. When you eat a 64-calorie cup of raspberries, you’re really only digesting about 32 calories. Put that together with the fact that raspberries have the highest fiber content of any fruit (1 cup = 8g fiber), and we’ve got ourselves a weight-loss winner.
1 cup raspberries: 64 calories, 0.5g fat, 1mg sodium, 14.5g carbs, 8g fiber, 5.5g sugars, 1.5g protein 

#4 Grapefruit
Grapefruit gives you a lot of bang for your calorie buck. A medium grapefruit has only around 80 calories, and like watermelon, it’s more than 90 percent water. By the time you cut up the grapefruit, sprinkle it with a bit of no-calorie sweetener, and eat the entire thing, you’re not gonna have the time or inclination to eat anything else.
Plus, studies have shown that a compound in grapefruit called naringin could lower blood sugar and ultimately lead to weight loss.  So enjoy some grapefruit at every opportunity – squeeze it into your water,  throw some wedges into your salad, or use it like lemon to flavor your food.
Keep in mind that consuming grapefruit with certain medications could have adverse health effects. If you’re on any meds, check with your doctor before adding grapefruit to your diet.
1 medium grapefruit: 82 calories,

#5 Oranges
If grapefruit isn’t your go-to citrus pick, you’re in luck. Oranges are an amazing weight-loss fruit too. High in fiber and water content, they’ll help you feel full.
Another great thing about oranges? There’s almost always a variety in season and there’s no shortage of ways to add the fruit to your diet. Eat a whole orange as a snack or use mandarin orange segments in salads. 
1 large orange: 86 calories,

Tuesday, March 6, 2018

Why add Tuna to your Diet

I love tuna but have only eaten it from a can.  Many times I've read or heard that the type of tuna doesn't matter, its all the same.  Apparently not.  

This information is from Very Well Fit.

Benefits of Canned Tuna

The nutritional value of canned tuna speaks for itself.
When packed in water, a 6.5-ounce can of tuna contains:

144 calories
Two grams of fat
No saturated fat
No carbohydrates
No sugar
32 grams of protein
412 grams of salt (18 percent of the recommended daily value)
15 percent of the recommended daily value of iron
For those on a low-salt diet, there are even versions that offer 25 percent less sodium.

Health Benefits of Tuna

The omega-3 fatty acids found in tuna are known to promote good heart health. According to the American Heart Association (AHA), these essential fats can help decrease triglycerides in the blood, lower the risk of arrhythmia (irregular heartbeats), and slow the buildup of plaque in the arteries. Because of this, the AHA recommends that you consume at least two servings of fish per week.

With the being said, the amount of omega-3 fatty acids in a three-ounce serving can vary significantly based on the type of fish consumed. Among the tuna varieties, both fresh and canned:

Fresh bluefin tuna offers 1,000 to 1,500 milligrams.
Canned white albacore tuna offers 500 to 1,000 milligrams.
Canned light tuna offers 200 to 500 milligrams.
Fresh skipjack tuna offers 200 to 500 milligrams.
Fresh yellowfin tuna offers 200 milligrams or less.

Saturday, March 3, 2018

Food Strategies for Losing Weight

These are some really great tips!  They are from Everyday Health

If you want to feel full all day on less food, focus on these eating strategies:

Get enough lean protein and fiber. A study of 22 men who changed the amount of protein in their diets for 18-day periods showed that those who ate the least protein were the most likely to report being hungry. "Protein is the number one thing to help you feel full," says Emily Banes, RD, clinical dietitian at Houston Northwest Medical Center. "The second thing is fiber."

Eat a rainbow of fruits and vegetables. Researchers tracked the weight-loss success of 71 obese women between 20 and 60 years of age on a low-fat diet. Half of the women were also told to increase their fruit and vegetable intake. At the end of one year, both groups of women had lost weight, but the women who ate the most fruits and veggies reported the greatest weight loss and were less likely to say they felt hungry on any given day. In fact, when the researchers crunched the data, they found that whether the women reported feeling hungry frequently predicted their ability to lose weight. Other studies have shown that changing your eating habits to focus on these water- and fiber-rich foods will help you maintain weight loss for up to six years.

Sip soup. Adding two low-calorie soups to your diet every day could stave off hunger pangs and keep you satisfied longer. Choose soups that are broth-based, not cream-based, to reduce the calorie count; also look for soups that are low in sodium. Consider chunky, pureed vegetable soups, as they have been shown to produce the most lasting full feeling. Timing your soup so that you have it before a meal also reduces the amount you eat at that meal by about 20 percent, according to a study of 53 overweight adults.

Eat whole grains. A serving of whole grains will stick with you longer than a serving of refined wheat bread or any other refined flour product, for that matter. Most refined flour is white and often bleached.

Pick "airy" snacks. If you must snack and you don't have a piece of fruit or a veggie tray on hand, choose the snack food that has more air in it — think cheese puffs instead of potato chips, rice cakes instead of cookies. You will feel just as full as you would if you ate the same serving size of another snack, but you will consume fewer calories on average.

Another way to fight off hunger is to develop a "low-energy density" eating plan. This means that you can eat a large quantity of foods that do not have a high calorie count. Learning about portion sizes and counting calories is one way to approach this, but you can also try the plate method, which dictates that half your plate be full of veggies, one-quarter dedicated to a starch (preferably whole grain), and one-quarter to a lean protein.

And speaking of plates, it's worth noting that a study of 45 adults demonstrated that the oft-repeated advice to eat on a smaller plate if you want to feel like you have more food in front of you actually has no effect on the amount you eat at a meal (if you are serving yourself) or your feeling of being full.

So, if you prefer, you can go back to eating on your good china — just make sure to emphasize lean proteins, fruits, and veggies.

Thursday, February 22, 2018

Your Eating Speed: Too Fast Means You Overeat

This is an article I found on Everyday Health that is well worth sharing, even if you aren't trying to lose weight.  I've often heard that you should 'drink' your food and this explains what is meant by that saying.

“Olympic speed eaters will usually eat until they feel full,” says Gee, who isn’t talking about culinary athletes, but rather, with humor, the average Joe and Jane who shovel in their food every night.

“It takes approximately 15 to 20 minutes for the signal of [fullness] to reach the brain,” explains Gee. “This is where portion control goes out the window.”

In other words, it takes some time for your stomach to talk to your brain, and speed eaters are taking in too much too fast before the message can be received. Eating more slowly could give that all-important message the time to register before you undermine your best calorie-counting intentions with an extra scoop of mac ’n’ cheese.

Your basic goal: “Try not to be the first person finished at the table,” advises Gee.

Your Eating Speed: Chew Slowly for Comfort and Control

Your eating habits and your digestion begin with good chewing habits. “Chewing your food is the first step in digestion, and skipping this step makes it harder for proper digestion,” says Gee.
Taking time to chew not only slows your eating speed, but can also help you feel better after a meal. “Many of my patients tell me how surprised they are that they have less heartburn as a result of chewing more and slowing down. They do not use antacids anymore.”

Also, chewing slowly allows you to better enjoy your food, a tasty benefit for people who are trying to appreciate the value of smaller portions.

Your Eating Speed: Fast, Slow, or Moderate?

Dinner isn’t a speed race, but you might wonder where your eating speed rates in comparison to friends and family. There are no standard measures of eating speed, and how fast or slow you eat depends a lot on what the food is, your utensils, and how much there is of it. But you know you are a slow eater if you are the last one still eating at the table. On the other hand, says Gee, “Fast eaters are the first ones finished, usually in five to six minutes.” You want to clock yourself somewhere in between, with the moderate eaters.

Your Eating Speed: Enjoying What You Eat

Another benefit to chewing slowly: Food tastes better.

"We see higher [taste] ratings at the slower rate," says dietitian Kathleen Melanson, RD, PhD, assistant professor of nutrition and food at the University of Rhode Island. Melanson and colleagues tested the relationship between the rate of eating and factors such as how many calories are consumed and participants’ reported levels of satisfaction. Volunteers ate certain types of meals, first slowly and then, later, fast. The study found that, calorie for calorie, you will experience greater palatability at the slower rate, explains Melanson.

She has also demonstrated that people who slowly eat low-calorie foods eat nearly half as many calories as those who quickly eat high-calorie foods. "Conventionally, slow eating has been presented as just taking more time to eat,” Melanson says, but her research shows that what really matters is how many calories you eat per minute.

Your Eating Speed: Tips for Slowing Down

Melanson's method combines slow eating with being aware of the taste of food and when you feel full. She recommends:

Take small bites.
Chew each bite 15 to 20 times.
Savor the food as you chew.
Swallow before taking the next bite.
Pause between bites and take a sip of a no-calorie beverage, if you like.
Between bites, be aware of how your hunger is being sated.

For people who have limited time to eat lunch at school or work, Melanson suggests you eat the main part of your meal slowly and keep additional food items, such as an apple, to be eaten later when you have time.

Gee recommends setting your fork or spoon down between bites. “I assign chopsticks to really difficult cases,” she adds.

By trying these methods, you may steal a little time from other activities, but you’ll also lose more weight — and that’s a good trade-off.