This week my husband is away and I need to pick up my child by 5 so I went to the morning class of my 12 week post op risk reduction program.
It’s always nice to have a different instructor and a different perspective once in a while.
She gave out three articles.
One of them, comes from a diabetes management website, but is really good for those of us who have had weight loss surgery as well.
The article is called "Mindful Eating: Tuning into your Food" and can be found here:
According to the article, the definition of mindfulness is:
the act of being aware and paying attention to the current moment
I really like this quote from the article:
Not being conscious of the present moment while eating can lead to overeating and, simply, to not enjoying the meal.
It really reminds me why I need to stop doing other things while eating. I am really bad about eating while working and not taking a real lunch hour. I have been working on eating at the table at home more, but I still eat in front of the tv too often.
The article talks about the following ways to start mindful eating:
1. Allow yourself to become aware of the positive and nurturing opportunities that are available through food preparation and consumption by respecting your own inner wisdom.
2. Choose to eat food that is both pleasing to you and nourishing to your body by using all your senses to explore, savor, and taste.
3. Acknowledge your responses to food (likes, neutral, or dislikes) without judgment.
4. Learn to be aware of physical hunger and fullness cues to guide your decision to begin eating and to stop eating.
The article also suggests that feeling grateful for your food and acknowledging that you are grateful can help with mindful eating. It doesn’t have to be a religious thing. I am far from religious, but I can see where taking a moment to be thankful and grateful for the food you have can be a good thing.
The second article is all about journaling and is called "Writing Down Every Morsel Doubles Weight Loss" and can be found here:
It has a lot of good reasons on why journaling your food can help in your weight loss journey and looks at a study about those who journal vs. those who do not. How journaling helps you figure out where those extra/hidden calories come from.
The third, comes from the Nutrition Action Health Letter (http://www.cspinet.org/nah/). It’s not available on their site, but I found it here:
The article is called "How to Get a Gut" and is a tongue-in-cheek/reverse psychology article. The basic ideas from the article are:
1. Don’t bother getting up (exercise more)
2. Keep eating as much as you ate in your 20’s (your calorie requirement decreases as you get older)
3. Bump up your calories per bite (beware of calorie dense items like butter, chocolate, cake, etc)
4. Drink your calories (beware of lattes, juice, v8, etc.)
5. Eat out more often (restaurant food often has hidden calories)
6. Look for trans fats (not as much of an issue anymore, but trans fats are BAD fats)
7. Surround yourself with food (get rid of that candy dish on your desk at work)
8. Get less sleep (when you are tired you tend to eat more)
The instructor also showed us the whole Nutrition Action Health Letter and it was really cool. It has recipes, examples of overrated and underrated foods and other nutrition articles. I just paid for a two year subscription for $19.