02/28/15- Paula's Eating/Exercise Journal: Tuesday

by Paula (Clean Eating Expert) 28. February 2015 08:22

 

Mindful eating can help you achieve your weight loss, healthy living goals.  Mindful eating means 'thinking about eating while you do it; the whole experience of eating'.

So many of us eat our food while driving the car, while typing on the computer, while working at our desks.  This can set up an environment of over-eating and eating added calories without being aware of it.  66% of Americans say they eat their dinner while watching television. 

When you are eating and watching TV, the actual fullness of your stomach doesn’t get communicated to your brain, because your mind is engaged on the visual stimulation of the TV.  Your brain doesn't  ‘hear’ the cues that the stomach may be sending.  Research has also shown that when the mind is disengaged from eating during meals (by watching TV, doing work, driving), the digestive process may be up to  30% to 40% less effective.  It can also lead to gas, bloating and digestive irregularity.

The brain is so powerful.  The brain and central nervous system receives signals from the body when food is desired or needed.  These signals can be affected by other influences such as stress, mood, and outside stimulation (pictures of food; advertising).  Make sure that your brain is getting the correct signals from your eating process.

Tips To Eating Mindfully:

1.       Try to create an ‘atmosphere’ when you eat.  Set a place setting, sit in a chair, and put your food on a plate.

2.       Try not to run a TV or a computer that may distract you from enjoying the flavors, and textures of your food.

3.       Chew your food.  Many people chew 7 or 8 times, and then swallow food only partially chewed.  Then you eat your food a  faster, which is not good for digestion.

4.       Breathe.  It’s not a race, and racing through your meals lead to overeating.

5.       Put your fork down between bites.

Additional tips that can help manage your meals are:

-Use non-traditional eating utensils such as chop sticks.  There has been recently published research saying that using large size utensils leads to eating less, but that just doesn’t seem logical to me.  If you’re eating a bowl of cereal with a small spoon, it will take you longer to finish than eating it with a large size spoon.  Taking longer to eat  allows the stomach to proerly digest the fodd and it's nutrients, and leaves you feeling satiated, not hungry.

-Eat with your non-dominant hand.

-Cook your own food.  When you have time invested, you respect the process more, and are more interested in eating slowly, really tasting your’ creation.

-Have a glass of water within the 30 minutes before a meal,  to take the edge off your hunger.

Respecting food and what it can do for your body is key to changing the relationship you have with food.  Food is there to nourish your body, and to bring happiness to your mind and soul.  Encourage that process for yourself and your family.

 

Tuesday 02/28/10 -  Workout Diary:

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  • Pure Barre class- 55 minutes
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  • Strength train- back/biceps [home]
  • back row- 2 tubes
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  • barbell curl, E-z bar + 15lb
  •  
  • Single arm biceps row on Bosu- 12 lb
  •  
  • Over head lat pull down- 2 tubes
  •  
  •  
  • lawwnmowers- 15 lb barbells
  •  
  • Lowbackcable row- black tube
  •  
  • Tuesday 02/28/12-  Food Diary:
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  • Breakfast-
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  • grapefruit (40 cal)
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  • 1 cup egg whites, 1 cup spinach, onions (120 cal)
  •  
  • 2 pieces Ezekial toast with I Can't Believe It's Not Butter (160 cal)
  •  
  • A.M. Snack-
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  •  
  • whey protein shake (125 cal)
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  • Lunch-
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  • 3 oz Tuna steak (156 cal)
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  • whole wheat wrap, 2 tbls mango salsa, fat free feta, asparagus spears (roll tuna in)(225 cal)
  • 3 oz brown rice (110 cal)
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  •  
  • P.M. Snack-
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  • non fat frozen soft serve (150 cal)special occassion for my son
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  • 5 prunes( 40 cal)Don't be afraid of prunes, they are delicious!
  •  
  • Dinner-
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  • Spinach salad with roasted beets and citrus reduction dressing {Cooking Light Magazine}(115 cal)
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  • Stuffed squash with basmati rice, shrimp, spinach {Cooking Light Magazine}( 130 cal)
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  • Dessert-
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  • 3/4 cup high fiber cereal/ honey nut Cheerios (130 cal)
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  • 1/2 apple ( 45 cal)
  •  
  • TOTAL CALORIES- 1546
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Paula's Healthy Living

Comments (2) -

Steve
Steve
3/2/2015 4:52:33 AM #


Hi !    I agree with your logic about using a small utensil rather than a larger one....

I remember you said in a previous blog that it takes 20 minutes for the “full” feeling to develop, so extra eating time would help. I also have been cutting food items into smaller pieces to make the experience last longer.

All good advice!  Pls keep it coming !

paula
paula
3/2/2015 1:47:45 PM #

Enhancing the food experience makes it a 'meal' versus just 'food'.  When you utilize this attitude, it allows the art of food to nurish your soul as well as your stomach!

Comments are closed


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