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.
It is so frustrating. I want my children to eat healthy, but the only vegetable Johnny will eat is raw carrots.
My youngest wants chocolate, chocolate, chocolate.
I try to get my kids to eat more fruits and vegetables, but it seems like an uphill battle.
I talk to them about eating right all the time, but they just don’t seem to listen.
Children are visual learners — they watch, they see, they do.
So . . . let them “DO.” Turn your kitchen into a “learning lab.”
Cooking with Mom or Dad can be one of the most fun and educational experiences possible for children. And . . . it will create memories that last a lifetime.
Once you get them started, my guess is they will want to do a lot of cooking on their own.
My mom was a great basic cook — and never used a recipe (at least not that I can remember). It was her ability to cook delicious meals so effortlessly that inspired me to develop my own skill set.
Her gift to me was free rein in the kitchen to experiment and cook as often as I wanted. That freedom developed my passion for the art and an appreciation of what it takes to create good meals for the family.
If you want your children to enjoy long, healthy lives that are sustained by healthy eating habits, now is the time to start them on the right path.
Seven Ways to Inspire Them
One-on-One Time
Work with one child at a time. Let him/her be your partner in planning a healthy balanced dinner. When you finish planning, make a list of the groceries needed and take him/her shopping with you.
Shopping provides a first-hand experience for buying healthy foods like organic produce, pastured eggs, and grain-fed beef. They can also learn how to read labels to avoid dangerous additives (If they don’t know what it means, or can’t pronounce it, don’t buy it.)
Keep a Stool in the Kitchen
Invite the children to watch while you cook. In the beginning, you can explain what you are doing, why you chose the foods you are using for good nutrition and how the flavors and textures make more interesting meals. Make the explanations fun and interesting.
Let them help whenever possible — reading the recipe, helping you measure, mixing dry ingredients together, tossing the salad, etc.
Kids are also great taste testers, which is a smart way to get them to sample new foods.
Start Them Early
How early? As soon as they show interest. Many four-year-olds love being in the kitchen.
Start with fun, easy foods like healthy snacks, breakfast meals, and sandwiches. Making cookies was a family favorite for my kids. Even with desserts, you can impress on them the importance of making foods from scratch — so they have control over the ingredients.
Depending on age and ability when preparing full meals, let them do as much as possible. Teach them how to peel and cut up vegetables, break lettuce leaves for the salad, combine and toss the salad, place chopped veggies in the steamer, wash the potatoes for baking, layer the foods for a casserole, etc.
As early as possible, teach them how to use knives safely. The younger ones can use kitchen scissors. It is easy to teach kitchen safety when they are cooking with you.
Introduce them to healthy cooking techniques: steaming, sautéing with healthy oils, baking, roasting, and broiling.
Family Night Cook-Off
This can be a wonderful family activity. One night a week have everyone help prepare dinner.
Each week have a different family member (including mom and dad) plan the menu, which must include a main dish, a vegetable, and dessert.
There should be no restrictions as long as the dishes are made from scratch with healthy ingredients**.
Before you start preparation, be sure everyone is clear about his/her responsibility. (Don’t forget setting the table, and clean up.)
A Family that Eats Together . . .
Always sit down together for dinner (and for breakfast as often as possible) The old adage, “A family that eats together, stays together” is still very true.
Sitting down to a healthy, delicious family dinner every night to eat, talk, and laugh is a powerful glue for holding the family together.
This has never been more important than it is today. Unfortunately, eating together is becoming less and less common. Don’t let that happen to your family.
Be Subtle When Introducing Habit Change
We live in a world of “super-sized” everything and frequent mindless eating, which makes portion contol more difficult.
Over the years, the average size of a dinner plate has increased from seven or eight inches to 12 inches.
Rather than preaching portion control that may or may not work, buy and use smaller plates (nine inches max) for your meals so the plate looks full, with less food.
You will probably have to buy “lunch” plates in order to get a smaller size. They can be purchased on Amazon and Target.
It would be wise to fill the plates and serve (rather than having people serve themselves). Keep the serving sizes reasonable — leave a little white space around the portions — avoid stacking.
Also, discourage mindless munching of unhealthy snacks when sitting at the computer or while watching TV.
Always have healthy snacks available. For example, fresh fruit (washed and ready to eat), plain yogurt topped with fresh berries and drizzled with a little honey, or real cheese and 100% whole-grain crackers.
Create Eating Adventures
Introduce new foods often. Make it fun. This helps develop a willingness to try new foods.
If you have a picky eater, adding something new to the menu with foods they already like can increase their repertoire of nutritious foods.
The rule in our family was they must each one bite of everything served. It worked most of the time. As adults, three out of four of my children eat almost everything.
If over time there are foods that several family members really dislike, don’t worry about it. There are enough healthy foods available they can still maintain a healthy, balanced diet.
The habit of healthy eating begins early — at home. As a parent, it is important to take every opportunity to help your children develop a positive attitude toward healthy eating so they can live long, productive lives.
Final Factors to Consider
Are you setting the example you want your children to follow? What changes do you need to make?
By implementing any or all of the above suggestions, you will be helping you children to enjoy preparing and eating healthy foods.
Adventures in the kitchen and eating well will become family traditions.
**When you prepare meals from scratch, you have full control over the ingredients and you know that your family is getting the nutrients they need for healthy growth and development.
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.
There is a tremendous amount of emphasis today on living a healthy life and many Americans profess to wanting to be healthier. S0 . . . why is it hard to build healthy habits?
There is an abundance of information available – articles, blogs, news reports, etc. on how to create a healthy lifestyle. Food suppliers have made healthy eating easier than it has ever been by making fresh, organic produce and additive-free foods readily available. And yet, the U.S. is facing an obesity crisis, diabetes is on the rise, and heart disease is rampant.
The root of the problem is that humans are resistant to change by nature. Studies have shown that because of that resistance it takes at least a month to break an old habit and implement a new one. Even then, we can easily backslide into old patterns.
After a new habit has been in place for the first 30-days, we must diligently hold ourselves on track until the new practice is deeply ingrained as a “habit” and will hold without conscious thought.
Most of us are fully aware that healthy habits are necessary to increase resistance to poor health conditions and disease rightnow. They are also necessary for long-term good health and longevity.
Unfortunately, the road to change can be bumpy if not done correctly.
Healthy Eating
Ask yourself the hard questions about your eating habits. What kinds of foods do you eat every day? Is your diet primarily made up of junk food? Food high in calories and low in nutrients – filled with sugar, bad fats, and additives?
If you said yes to those questions, you have a lot of company. That describes a huge number of Americans.
Our bodies were not made to process and thrive on that kind of food. It is not the kind of food that people ate for generations. In fact, it is relatively new from a historical perspective.
The world has changed dramatically over the last century. We no longer live in a world of hunters and gathers or farmers and tradesmen. Food manufacturers have changed our eating habits to fit their pocketbooks. They have little or no interest in providing healthy foods that the body needs. Their only real interest is profit.
Today processed and fast foods are everywhere. Convenience is one of the biggest drivers behind the success of such products. They are available, reasonably priced, and inviting you in for a quick bite … and while you are there, they super-size everything, adding even more fat and calories.
But, that isn’t the end of the story or even the worst part. The foods have been purposefully engineered to be addictive. So, the more processed and fast food you eat, the more you want. Those are the foods your body begins to crave.
Happily, you do not have to stay on this destructive path. You can choose to change and start eating healthy. If you are committed to the change and stay true to your new choices, healthy food will become the kind of food your body craves.
Make Changes Slowly
It can be extremely challenging to make such a change cold-turkey, although some people prefer to do it that way. For most, it may be easier to make small incremental changes slowly – and to be patient with yourself in the process.
Small changes over time allow your body and mind to adjust and adapt slowly to your new way of eating. Gradually wean yourself off the bad food and begin to fill your diet with more and more healthy food until eventually a complete change has been made.
Regardless of whether you choose a gradual change or to go “cold turkey” – a change is necessary if you want to live a full, rich, healthy life. The way you eat today and tomorrow will affect how you feel, mentally and physically today, tomorrow, next year, and the rest of your life.
Healthy Level of Fitness
We are in the early part of a new year and chances are some people made New Year’s Resolutions to exercise more this year. Some of those resolutions may have been to the extreme such as: exercise five days a week, run a marathon in a month, etc.
Depending on their current state of fitness, it is possible that after a couple of visits to the gym, they were so sore they could hardly move. They decided to take a few days to heal up and never went back.
When trying to build up your physical endurance and fitness, common sense should tell you to start where you are and build up slowly. Begin with short easy workouts a day or two the first week and gradually increase the frequency, the time spent, and type of workout over the course of the first month.
When it comes to fitness it doesn’t have to be hard to build healthy habits, it is a process of setting an attainable and realistic end goal with several milestones of mini-goals along the way.
Take Care of Your Body
With birth we each received the gift of a miraculous human body. If it is treated badly, it will begin to falter. Poor health and disease will take over. If it is nurtured and cared for through healthy practices (healthy foods, exercise, rest, and plenty of laughter), it will thrive and serve you well for a very long lifetime. The choice is yours.
It may be hard to build healthy habits, but it doesn’t have to be. This book was written to provide a road map for everyone who wants to live a happier, healthier life. It is based on the author’s fifteen-month personal journey and her life-changing results.
Give your self the gift of a healthy life, beginning today. Use the link to buy your copy through Amazon.com.
water. 
Ask yourself the hard questions about your eating habits. What kinds of foods do you eat every day? Is your diet primarily made up of junk food? Food high in calories and low in nutrients – filled with sugar, bad fats, and additives?
build up slowly. Begin with short easy workouts a day or two the first week and gradually increase the frequency, the time spent, and type of workout over the course of the first month.
