Mindless Eating & 80% Full

I’m reading a book for my book club called “Mindless Eating” by Brian Wansink.  You’ve probably heard of it.  Professor Wansink has made his food lab at Cornell famous from such experiments including stale popcorn and endless soup bowls, to name a couple.

Essentially, he studies the subconscious cues which encourage all of us to overeat.  In his book he provides a multitude of suggestions to outsmart ourselves.  One of these suggestions I thought was particularly interesting.

Apparently, in the Japanese culture people eat until they are “no longer hungry.”  Yet we all know from experience that most Americans eat until they feel full, overfull, and often stuffed.  The concept of eating until “no longer hungry” has a phrase “hara hachi bu” which essentially means “eating until you are just 80% full.”

So as you dive into your next meal, pause half way through.  Can you envision your stomach and what 80% full might look like?  Take a step further.  Could you stop eating at 80%?  See if you can take this idea on as a challenge.  It’s not easy and it takes some practice.  But it feels pretty good to walk away from the table satisfied but not stuffed.

Healthy Dining in Harvard Square

Clients often ask me for restaurant suggestions for healthy dining in Harvard Square.  One resource that many of you might find helpful (regardless of location) is called The Healthy Dining Finder.  Essentially, you type in your zip code, price range, and type of restaurant you are looking for.  And the website produces restaurants and menu suggestions based on your search criteria.  The only downside is that most of the participating restaurants are chains, so it won't cover all of the restaurants in your area.

My favorite cheap and healthy restaurant choice in Harvard Square is Felipe's Taqueria.  You can get a whole wheat veggie burrito (filled with freshly grilled vegetables) for under $5.  With whole grains, tons of veggies, and black beans it's filling and packed with wholesome nutrition.  I highly recommend it.
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What is Normal Eating?

Have you ever wondered what "normal" eating looks like?  I was recently forwarded this article on "normal eating" and wanted to share it with all of you.  What do you think normal eating looks like?  Here's the article from the NY Times:

Today, the mental health site PsychCentral.com asks an interesting question: What does it mean to eat “normally?”

Given that 60 percent of the population is overweight, our view of normal eating has changed over the years. For some eaters, “normal” means eating fast food on a regular basis. For others, “normal” means regular failed efforts at calorie restriction in an endless cycle of yo-yo dieting.

The article cites a broad definition of normal eating by registered dietitian Ellyn Satter. Here are some of the highlights:

Normal eating is going to the table hungry and eating until you are satisfied.
Normal eating is being able to give some thought to your food selection so you get nutritious food, but not being so wary and restrictive that you miss out on enjoyable food.
It is leaving some cookies on the plate because you know you can have some again tomorrow, or it is eating more now because they taste so wonderful.
Normal eating is trusting your body to make up for your mistakes in eating.
Normal eating takes up some of your time and attention, but keeps its place as only one important area of your life
The PsychCentral post offers a lengthy exploration of what it means to eat normally.

So what do you think of Ms. Satter’s definitions of normal eating? And how do you define eating normally?

If you are interested in this topic and want to read more, check out a book by Karen Koenig called "The Rules of Normal Eating."  It's fantatstic.
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The Apple Test

I recently had the opportunity to co-lead a weekend workshop with a Boston-based organization called Feeding Ourselves, which aims to help people learn how to feed themselves based on internal cues (i.e. hunger and fullness) rather than for emotional or social reasons. The Feeding Ourselves approach combines psychological awareness with behavioral techniques for establishing a positive relationship to food. Through this experience and through a lot of the counseling that I do, I’m often reminded that a lot of people have a hard time determining whether or not they are actually hungry!

One important way to establish balanced eating is to try to eat for physical reasons most of the time (shoot for 80%). And an easy way to determine if you are actually hungry is by using THE APPLE TEST. The idea is that you choose a neutral food, like an apple (something you like to eat, but wouldn’t be tempted to eat it unless you were hungry). And the next time you are reaching for a bit to eat but aren’t sure if you are actually hungry, ask yourself if you’d eat an apple (or another neutral food). If the answer is no, you probably aren’t hungry.

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Food & Mood- CCAE in Cambridge

I wanted to let me local readers know that I will be teaching a new class at the Cambridge Center for Adult Education this Fall.  Here are the course details:

Food and Mood
by Marci Anderson
Do you feel tired and sluggish even when you get enough sleep? What about insatiable snack cravings that you just can’ t kick? Learn how diet, meal timing, and hormones interact to influence your mood, energy levels, and appetite.You’ ll discover simple changes that you can start making today that can significantly improve body and brain function.You’ ll also receive sample menus and recipes to take home. With the right meal mix and timing, you can start feeing more satisfied and energized today! Limited to 16.
Sec. 01: 1 Monday, 5:45-8:45 pm. Sep. 21, 56 Brattle St. | $60
Course Code: FDMD–1
Starts on: September 21, 2009
Ends on: September 21, 2009
Price:60.00


If you'd like to register, you can do so on the CCAE website or by calling them at 617-547-6789.

If you have any friends or family members that may be interested, please send them this information!
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Fighting the Eating Urge

So a lot of my clients (mainly women) bemoan the fact that they just don't have any self control.  As it turns out, researchers are beginning to find more and more support that there is biological reason for that!  So our food-laden environments are extremely triggering and hard to ignore.  Gene-Jack Wang, a senior scientist at Brookhaven National Laboratory in New York has published some fascinating findings on the topic of assuaging food cravings (or not!).

After 18 hours of fasting, brain scans were taken of men and women as they saw and smelled their favorite foods (think burgers, ice cream sundaes, pizza, etc.).  Following the scan, researchers asked the participants to do their best to ignore the food and take their minds off of it while their brains were scanned a second time.  While both men and women reported that they were able to quell their cravings, the brain scans revealed that (on average) the areas of the brain that control the drive to eat fired less for men but not for women.  Simply put, when people are presented with food and asked to consciously inhibit the urge to eat, men are better able to do it than women.  So ladies, if you've ever wondered how your male counterparts have forgotten to eat or don't mind turning down dessert, this may explain why!

I think it's absolutely fascinating that our drive to eat is affected by our environment, our mind, as well as the physiological processes of our bodies.  Be mindful of the fact that we are subject to all three but have the biggest control over our environment.  Perhaps there are ways to create a healthier food environment around you today...
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Seasonal Produce = Nutrition & Money Savings

A cost effective and delicious way to take advantage of summer's fresh berries is to buy in bulk and freeze them.  I found a deal on a huge case of blueberries.  I kept some for eating and some for freezing.  And my favorite thing to do with frozen berries is whipping them up into delicious fruit smoothies. 

Blend together your favorite yogurt (I steer clear of fat-free varieties to avoid artifical sweeteners.  Plus the bit of fat in the yogurt provides a creamier texture and helps ignite those hormones which tell your body that you are satisfied!), a bit of milk, and some frozen berries.  For an added kick you can sprinkle cinnamon or ginger in as well.  And that's it!  In a matter of minutes you have a a delicious and refreshing snack.  Enjoy!
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Family Meals

With all of the confusing headlines and shifting recommendations about eating, it’s no wonder many people feel uncertain about their diet. However, there is a large body of research that suggests one of the very best things you can do for your family is eat together! I found a relevant article on the Children’s Data Bank website which cites the current benefits of simply eating together on a regular basis. Family meals and parental presence at meals is associated with:

• A more nutritious diet with higher intakes of fruits, vegetables, and dairy products
• A decreased risk of developing disordered eating habits in adolescence (especially girls)
• Teens that are less likely to get into fights, think about suicide, smoke, drink, use drugs, delayed initiation of sexual activity, and better academic performance

If you’d like to read a more in depth article which cites the current research, click on this link. There is also a great article from the Multi-Service Eating Disorder Association (MEDA) about the benefits of family meal time. Feel free to share it with your family and friends.
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Larabars

We are all looking for easy ways to eat well on the go. Hence, the creation of THE BAR. Yes, if you walk the aisles of any convenience store or supermarket you just may be overwhelmed by the sheer number of them! In fact, as a dietitian, one of the most common questions I get asked is "what (if any) bars do you recommend?" My response is always the same- Larabars!

The reason I love Larabars is simple: They are made out of nutritious, whole food ingredients that I can pronounce. Plus their calorie content and distribution of fat/carbohydrate/protein will actually keep you full for a couple of hours...rather than leaving you hungry and pekish one hour later like most granola bars do. I take issue with the fact that we rely so heavily on processed, packaged food ingredients in our diets but realize we are all pretty darn busy. So Larabars combine the convience factor with nutritious ingredients rather than manufactured "stuff".

Let's compare the Larabar with one of the most popular protein bars on the market, the Luna Bar. The Luna Bar website states that "We are proud of the ingredients we use. Everything is 100% natural, as organic as possible, and contains no artificial colors, flavors or preservatives. Use this ingredient glossary to find out more about what’s in our food." Yes, you'd certainly need an ingredient glossary to interpret what the heck they are feeding you!

Here's the ingredient list for their Caramel Nut Brownie Bar: LunaPro ® (Cocoa Soy Rice Crisp [Soy Protein Isolate, Organic Rice Flour, Alkalized Cocoa], Organic Toasted Oats, Organic Roasted Soybeans, Organic Soy Flour, Organic Flaxmeal), Organic Brown Rice Syrup, Organic Caramel (Organic Tapioca Syrup, Organic Evaporated Cane Juice, Inulin, Organic Palm Kernel Oil, Soy Protein Concentrate, Organic Tapioca Maltodextrin, Water, Salt, Natural Flavors, Organic Soy Lecithin), Organic Coating (Organic Evaporated Cane Juice, Organic Palm Kernel Oil, Organic Cocoa, Organic Soy Lecithin, Organic Vanilla), Walnuts, Inulin (Chicory Extract), Vegetable Glycerin, Organic Unsweetened Chocolate, Organic Cocoa, Organic Cocoa (Processed With Alkali), Organic Chocolate Flavor, Sea Salt.

Now let's check out the ingredient list for the Cinammon Roll Larabar (my personal favorite): Dates, Walnuts, Almonds, Raisins, Cashews, Cinnamon.  Plus they are gluten, dairy, and soy-free.  A great option for food allergies.

So the next time you are searching for an alternative to all of the processed bars and snacks, check out some "real food options."  They may be just as convient and even tastier...your body will thank you for it. :)
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When Economy Sours...What Soothes Your Soul?

A couple of weeks ago I received a phone call from a Harvard journalism student looking to interview me for a nutrition-related article. He sent me a series of questions to answer via email along with a link to an article from the New York Times entitled “When Economy Sours, Tootsie Rolls Soothe Souls.” The content of the article was by no means shocking. The gist of the article stated that people seem to be eating more processed/cheap food like candy as a pick-me-up and pat on the back during these economic times. Sure, an 80 cent bag of skittles is a much more affordable reward than a trip to the spa when you are feeling run down or scored an “A” on a final exam. And a bag of skittles certainly won’t make or break your health…

BUT, I’d like to use this article as a platform to address a larger issue. In America we have become totally weight obsessed. And this obsession with weight has led to a wide variety of totally disordered eating patterns. One of the habits most of us have developed is eating for non-physical reasons. Food is a useful tool for procrastination, celebration, a cure for boredom, and even a sleep aid. But the consequences (weight gain) are often less than desirable.

So you may want to reflect on the role food is playing in your own life. Yes, food is absolutely meant to be enjoyed. I believe that full-heartedly. But food is meant to be fuel for our bodies. It is meant to solve a physical need for energy rather than satisfy our many emotional needs. Many people find an “80:20 rule” to be useful. Eat for physical reasons (i.e. hunger) 80% of the time and you should be just fine. So the next time you purchase a bag of skittles as a cheap pick-me-up, consider the “80:20 rule.” Your health just might thank you for it.

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