Which do you think best describes your eating habits?
Mindfulness is a familiar word and has become a way of life for many.
The most renowned voice on the subject, Jon Kabat Zinn, describes it as: “Mindfulness is an awareness that arises through paying attention…in the service of self-understanding and wisdom, ”
And yet, applying the principle of mindfulness to eatinghas not yet taken hold. Far too many continue to be “mindless eaters.”
Which Are You?
Below is a checklist to help you answer that question.
It will only take a minute to go through each list and identify which one describes your eating habits.
Let’s go a little deeper!
Mindless eating occurs when you eat quickly, completely unaware of what you are eating (nor do you care). You shovel it in without thinking about the food, how much you are eating, how it tastes (good or bad), or if it is satisfying your hunger. Maybe eating is nothing more than a necessity for you.
It is often driven by stress or feelings like anger, sadness, loneliness, relationship issues, boredom, frustration, etc. If you find yourself frequently thinking about food or standing in front of the fridge when you are not hungry, you are probably a mindless eater.
To sum it up – you eat without an awareness of when, where, how much, or what you are eating – and it is dangerous for your health.
Even though it is easy to use food as an escape – to unwind and unravel when life throws you curves – it is a dangerous habit that affects your physical and emotional health and can eventually take your life if you are unwilling to change.
You are not the only one facing this challenge.
Mindless eating is common in the U.S. because of the fast-paced, high-stress world we live in. It is easy to go on autopilot living – including eating.
Research shows that you make over 200 food-related choices daily but are unaware of all but 10% to 15% of those choices. Food has become a necessity with little thought given to the flavors, textures, how much you are eating, or even why you are eating.
Research shows that you may have lost the ability to notice and follow signals of hunger and satiety, which causes you to continuously overeat and never feel satisfied.
The Dangers
Mindless eating in the U.S. is driven by an overabundance of food, jumbo-sized orders, oversized dinner plates, binge-eating, the attitude that more is better, etc., which results in weight gain and is the leading cause of obesity in the U.S.
Obesity often leads to high cholesterol, metabolic syndrome, diabetes, heart disease, and hormonal imbalances.
From 1999–2000 through 2017–2018, the prevalence of obesity increased from 30.5% to 42.4%, and the prevalence of severe obesity increased from 4.7% to 9.2%.
Obesity-related conditions include heart disease, stroke, type 2 diabetes, and certain types of cancer that are some of the leading causes of preventable, premature death.
You may be considered obese without realizing it – many people are. It’s easy to think that you are just carrying around a few extra pounds.
But, if your BMI is 25 – 29, you are overweight and if it is 30+, you are obese and at risk for all the dangers that carries. Check yourBMI here.
It’s Time for a Change!
If you have fallen into the easy trap of mindless eating and the pounds are piling up or have reached a dangerous level, it is time for a change!
A good option to consider is to embrace mindful eating as your new way of life. Slow down, pay attention to what you are eating, choose healthy, nutritious foods, and enjoy every bite. It will make a significant difference in your health – and can add years to your lifespan.
Couldn’t write because of a health issue – a cracked vertebrae. It was a long, slow healing process, but I have finally returned, fully recovered.
Promise to stay with you this time. Thank you for joining me. I appreciate every person who reads my blog.
Image by fo2Trends
Healthy living and a healthy diet are important topics for all of us – regardless of age. And….there is so much to learn.
If you are in weight-loss mode, or want to maintain a healthy weight, you will be interested in my new short series of articles – starting Monday.
“How to Choose the Best Drinks for a Successful Diet.”
These articles have been Adapted with permission from the original article published on HVMN by Ryan Rodal.
It is a well-researched and includes a long list of references. I will include it at the end of first posting in the series – just in case you want to learn more.
Would love your comments and thoughts.
It’s good to be back!
All my best – Hope you are well and living healthy.
Do you think before you drink? Or – are you sabotaging your diet?
Do you make that quick stop every morning on your way to work for your favorite Starbucks Frappuccino?
Do you look forward to that afternoon coffee break when you can relax with a cold brew filled with sugar and cream?
How about after work when you join friends for a couple of cold beers before heading home?
The calories are easy to ignore when you are drinking them; but they could be the reason you aren’t losing the pounds you want to lose.
To prevent sabotaging your diet, limit your consumption of the following (or avoid them althogther).
Sweetened Sodas
One 12-ounce regular soda will contain a minimum of 140 calories.
High-levels of sugar place stress on your pancreas, potentially leaving it unable to keep up with the body’s need for insulin. Drinking one or two sugary drinks per day increases your risk for type 2 diabetes by 25%.
They are dehydrating, making it difficult for your body to absorb nutrients. They can also cause constipation.
Caramel coloring in sodas has been linked to several cancers including leukemia and vascular/heart issues.
Diet Sodas
Even though the negative health effects of diet drinks and artificial sweeteners are controversial, you should be aware of them. In my opinion, they as bad (or worse) than regular sodas.
There is little nutritional value, if any. They are a mixture of carbonated water, artificial sweeteners (e.g. aspartame, cyclamate, saccharin, acesulfame-k or sucralose), colors, flavors, acids, preservatives and often caffeine, plus other food additives.
A Harvard Medical School study of 3,318 women, found that diet cola is linked with a two-fold increased risk for kidney decline.
“Several observational studies have found that using artificial sweeteners and drinking high amounts of diet soda is associated with an increased risk of obesity and metabolic syndrome. 7, 8, 9, 10).
Energy Drinks
The popular brands of energy drinks contain high amounts of added sugars plus questionable ingredients such as taurine, tyrosine, and beta alanine.
They deliver on promised benefits by increasing brain function and
Credit – robtek@iStock
helping you function when you’re tired or sleep-deprived. However, the health concerns outweigh the benefits. They contain excessive amounts of caffeine and sugar, which many believe can cause serious delayed heart problems.
They are even more dangerous when mixed with alcohol.
“The stimulating effects of caffeine in energy drinks can override the depressive effects of alcohol. This can leave you feeling less intoxicated while still experiencing alcohol-related impairments (16, 17).
This combination can be very troubling. People who ingest energy drinks with alcohol tend to report heavier alcohol consumption. They’re also more likely to drink and drive, and suffer from alcohol-related injuries (18, 19, 20).”
Bottled Fruit Juice
Juice was considered a healthy drink choice for years; but, most fruit juices today contain high amounts of added sugars.
These processed drinks, which are essentially flavored sugar water and lack the fiber and nutrition associated with real fruit. They also can trigger a blood sugar spike that does not happen with freshly-squeezed juices.
If you want a healthy glass of fruit juice, squeeze it yourself.
Alcohol
Alcohol is not diet friendly. A full-flavored beer or small size glass of wine will contain 140 – 200 calories.
Bourbon, scotch, vodka, etc. are lower in calories than beer or wine, but as mixed drinks, the calorie count can be significant. If you do choose to drink hard liquor, drink it straight or mixed with seltzer water to minimize calories.
Coffee Flavorings
Black coffee has minimal calories, but added creamers, syrups, or sugar will add calories – especially the large sweet drinks from Starbucks. The answer is – learn to drink it black or with a dollop of heavy cream to limit the calorie intake.
Or, you can add HVMN’s MCT Oil Powder for healthy, filling fats that provide all-day energy.
Are you sabotaging your diet by drinking without thinking?
How many extra calories are you mindlessly consuming that may be the culprit in stalling your effort to lose weight?
Adapted with permission from the original article published on HVMN by Ryan Rodal.
Note: This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article.
There are plenty of lower calorie, healthy drinks that can satisfy your taste buds and battle the bulge.
Losing weight doesn’t mean you must sacrifice all beverage-based enjoyment. Even an occasional not-so-healthy favorite is acceptable, as long as it isn’t a frequent occurrence.
Low Calorie Drinks That Are Good for You
Green Tea
Green tea contains valuable antioxidants that supercharge weight loss benefits. Extract from green tea is one of the most common ingredients added to fat burning supplements. Tea leaves contain many antioxidants such as catechins, which may help decrease body weight.4
Matcha is a Japanese green tea with higher concentrations of catechins.6
Caffeine, also in many green teas, may help support weight loss, as well.7 In one study, people who consumed extra caffeine were able to more effectively maintain their weight loss.8
If you’re feeling “hangry,” brew yourself a cup of healthy green tea to keep you on track.
Black Tea
Black tea contains polyphenols, micronutrients from plant-based foods, which may help prevent obesity. The polyphenols in black tea promote weight loss through calorie reduction, increased fat breakdown, and increasing friendly gut bacteria.9
Who would have thought the humble cup of tea could be a health drink?
Coffee
When we think “coffee” we think “caffeine” – the most widely-used nootropic in the world. There are millions who use coffee to increase energy and productivity.
Perks of Drinking Coffee
Credit: amenic181@iStock
It was widely accepted for many years that coffee was a contributor to heart disease and high blood pressure. Today, there is some disagreement with that conclusion. Recent studies suggest that coffee may actually help prevent chronic diseases such as type 2 diabetes and liver disease.10
Coffee help with weight loss because it can work as an appetite suppressant; plus, caffeine users are more successful at weight maintenance.8
Water
The body is 60% water and 71% of the Earth’s surface is water. Our lives depend on it. And, yet, most people do not drink enough water to ensure a long, healthy life.
Staying well-hydrated is critical to your well-being . . . and it helps with weight loss. While it seems counterintuitive, the body can retain water if not properly hydrated. The water weight can add extra pounds on the scale.
The National Academies of Sciences, Engineering, and Medicine determined that an average adequate daily fluid intake [for daily life (not on a diet)] is:
About 15.5 cups (3.7 liters) of fluids for men
About 11.5 cups (2.7 liters) of fluids a day for women
Specific water requirements for your body depend on many factors – body weight, activity level, health condition, age, climate in which you live, etc.
As a general rule – eight glasses of water daily is the minimum you should be drinking while dieting.
People often mistake thirst for hunger and eat when they should drink water.
A glass of water before each meal can help control the appetite. It was found that overweight adults who drank 17 ounces of water before a meal lost 44% more weight than the control group.13
Drinking water can also increase resting energy expenditure (REE) the amount of calories consumed at rest. A study of children showed an increase of REE up to 25% for 40 minutes after consumption.14 This seems to hold true for adults, as well.
I’ve heard people say, water is boring – although personally, I love it. There is nothing more refreshing. If you don’t enjoy water, maybe you should spice it up a bit. Add a slice of lemon to a glass of ice water. Or, add lemon juice or mint leaves to hot water for your morning wake-up drink.
Drinking water, especially warm water, first thing in the morning can flush the digestive system and rehydrate the body? Try it – it’s good for your health, and your diet.
Vegetable and Fruit Juices
Consuming whole vegetables maximizes nutrient intake; plus, they have a heavy water content. But, preparing vegetables takes time, which is a limited resource for many.
Eating enough greens can be challenging. You would have to be a rabbit to eat several cups of spinach, broccoli, carrots, and kale in one sitting. An easier option is to make green smoothies –or fruit and/or vegetable smoothies with added greens. All you need is a good blender or juicer.
Packaged fruit juice is not a good option. It is almost like flavored sugar-water – high in calories (because of the sugar content) and low in nutrients. Freshly-made fruit juice is the only option – or eat the whole fruit, which may be easier. The water content still counts.
Credit: pilipphoto@iStock
People tend to overcomplicate juicing recipes by requiring unusual ingredients. Use simple combinations like the following:
2 cups of spinach
4 stalks of celery
Handful of kale
1 cup of blueberries
Lemon juice to taste
To make it easy on yourself, get my book, JUICING for LIFE on Amazon. It will make healthy juicing a breeze.
There are a few less common healthy drinksyou can try that may help with weight loss. Water should be first on your list, but we wanted to be sure you were well-informed.
Apple Cider Vinegar
Many people have apple cider vinegar in their pantry, but should you drink it? Recently there has been hype about it being helpful in weight loss.
It contains acetic acid, a compound linked to decreased belly fat and reduced accumulation of fat in the liver.
In a study performed on rats, apple cider vinegar helped prevent obesity in those with type 2 diabetes.15 In another animal study, it also reduced body weight in obese mice.16
The research on apple cider vinegar performed in humans is limited, but some research suggests it may improve metabolic health in humans.17,18 Consuming two tablespoons of ACV per day resulted in decreased body weight, waist circumference, and body fat compared to a control group.19
Some articles suggest that drinking apple cider vinegar on an empty stomach may help improve digestion; consuming it after meals may improve insulin sensitivity and help lower blood sugar levels.20 Does it work? There is no solid evidence that it does.
Electrolyte Drinks
Electrolytes are often referenced in connection with athletes, but everyone needs them to function properly. They are important for maintaining proper fluid balance in the body.
Electrolytes are lost in sweat during workouts. Sports drinks have added electrolytes to counteract the loss. The drinks may also have a high calorie count because of the sugar content.
Remember – every calorie counts on a diet. Be sure to read labels. Low-calorie electrolyte drinks can help maintain a proper electrolyte balance without the extra sugar.
Liquid Meal Replacements
These have been popular in America for decades. People like the convenience.
Meal replacements remove the hassle of meal preparation. You simply drink your breakfast, lunch, or dinner. These products usually have a well-rounded macronutrient profile and fewer calories than a normal meal.They may also be fortified with extra vitamins and minerals.
Word of caution – read the label. They may contain additives.
Meal replacements can keep the calorie-count low; but, they may not satisfy your hunger like solid food would. The average “shake” has ~200 calories and 20 grams of protein. A small chicken breast with a side of veggies would have a similar calorie count and be more filling.
We don’t recommend using meal replacements as substitutes for solid meals. Use them for emergencies.
Liquid Cleanses or Detox Diets
These are popular because of the promises of fast weight loss.
They deliver on the promise for two reasons.
During the cleanse, your calorie intake is minimal – far below the daily recommended allowance, even for dieting. It is an extreme form of crash dieting and should never be used more than a few days. Follow the instructions carefully and let your physician know you are doing it.
A cleanse diet has laxative powers, as the name implies. They are designed to make people lose water weight and gut fiber weight as opposed to true fat loss. The weight loss is short-term. The only time a cleanse diet should be used is to “kick-start” a healthier weight-loss diet.
Check out my book titled, DETOX, on Amazon. It will help you make an informed decision regarding a cleanse diet. Be sure to check with your physician, as well.
What kinds of beverages are you consuming each day?Are they helping you lose weight? Or, are they causing you to plateau, or even gain weight?
Answer the questions honestly and make the necessary adjustments. Choosing low-calorie, healthy drinks can make a significant difference in your diet results.
See you next time for Segment #3 – “Drinks You Should Avoid for a Successful Diet.”
Adapted with permission from the original article published on HVMN by Ryan Rodal.
Note: This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article.
Choosing the Wrong Drinks Adds Extra Empty Calories
Adapted with permission from the original article published on HVMN by Ryan Rodal.
You are starting your weight loss journey. You’ve been through your kitchen and thrown all the junk food into the trash. A diet plan has been chosen and you’ve taken those awkward “before” selfies.
What is the one thing you may have missed?
Credit – domtree_m
Have you made thecommon mistake of underestimating the caloric content of your favorite drinks?
The majority of beverages consumed by the American public each day are packed with hidden calories. The drinks you gulp down could be responsible for weight loss plateaus or lack of progress toward your weight loss goals.
Examples of Non-Healthy Drink Choices
The “healthy” smoothie from the organic store? It contains more calories than a double cheeseburger (a large Strawberry Surf Rider from Jamba Juice has 640 calories; a McDonald’s Double Cheeseburger has 440 calories).
Heavily sweetened coffee on your morning commute? A Venti Starbucks White Chocolate Mocha Frappuccino has 550 calories, while two Dunkin Donuts Glazed Donut have 520 calories.
Having a beer with dinner? That’s more calories than a candy bar (a Lagunita’s IPA has 220 calories, while a Hershey bar has 214 calories).
This is not a suggestion to replace empty-calorie drinks with empty-calorie fast foods or sweets – it was for comparison only.
Beverages Can Add 100s of Calories Each Day
Whether it it a juice drink, flavored coffees, sodas, beers, popular “healthy” smoothies made commercially, they all contain high amounts of empty calories.
Instead of changing your diet, try rethinking your lifestyle.
Don’t count calories, make calories count!
Every calorie you choose to eat should be filled with nutrients (including beverages). Make them count. They should satisfy your hunger and help you reach your weight loss goals. The next post will discuss the best drinks to help you get there.
Beverages Are Not as Satisfying as Nutrient-Rich Foods
The first step is to be aware of the number of liquid calories you’re consuming each day, which often have little nutritional value. They may satisfy your sweet tooth; but they do not satisfy your hunger.
Studies have shown that meals with solid foods provide better sensations of fullness compared to liquid meal replacements alone.1
When you limit your daily calorie intake to kick-start weight loss, it is important to maximize the nutritional value of every calorie.
Every Calorie Counts When Committing to a Healthy Diet
A typical 16 oz bottle of soda has around 200 calories; that’s approximately equal to six ounces of chicken breast.
An average juice smoothie from a national chain has around 300 calories; that’s the equivalent to four whole eggs.
Most beer has at least 150 calories, equivalent to five pieces of turkey bacon.
Choosing the non-beverage option in each of these scenarios will not only provide more nutritional value but will also help you feel full.
The soda manufacturers have taken advantage of the “diet mentality” that is a big factor in drink choices. They have provided an alternative to “sugared drinks” in the form of diet or zero-calorie drinks. The problem is they remove the sugar and add artificial sweeteners – neither one is good for your health. Bottom line: sodas are not healthy drinks.
Potential Side Effects of Sweeteners
Studies have shown body weight, fat mass, and blood pressure may all be negatively affected by the consumption of sweeteners.
Two of the most commonly added artificial sweeteners are aspartame and saccharin.2 Another is sucralose. All three carry a potential risk of adverse metabolic effects and type 2 diabetes.3
Be careful. Limit your intake of artificial sweeteners. They can be harmful to your health.
The best choice is always a natural, non-processed drink that contains minimal sugar and minimal artificial sweeteners to be safe. We will discuss those in the next posting.
Starting today….every time you have a craving to buy your favorite beverage. Stop and ask yourself some simple questions.
What is in this drink? (Learn to read labels or look it up on the Internet.)
How many calories does it contain?
Are they healthy, nutritional calories – or empty?
Do I really need this, or should I eat something solid instead?
Treating your self occasionally with a favorite drink is OK, but don’t make it a habit that takes the place of real food.
Awareness and making smart food choices are the first steps to a successful diet.
See you next time for the second post in the series, “Seven Healthy Drink Options for a Healthy Diet.”
Nancy
Note: This was a long article originally that I am posting in segments for easier reading. If you want more information on the research, click on the numbered links in the posting. They will take you to the references in the original article.
water. 
