Do We Really Eat With Our Eyes?

Looks like our nutrition expert, Bob Wright, really knows what he’s talking about when it comes to portion control. In so many words, Bob has always preached that our eyes are hungrier than our mouths. Ask any chef and they will agree… we eat with our eyes and then our mouths. So when it comes to weight loss and weight management, one of the keys to success and cutting back on portions.

In a recent study, researchers at the University of Pennsylvania and Cornell University found that we tend to eat less when tricking our eyes by portioning out food. They came to this conclusion by giving students one of two types of Lays' potato chips. One group was simply given a regular can of Lays’, while the other was given a stack of chips with red, edible potato chip dividers inserted every 5-14 chips.

It’s easy to guess what the first group did. Not realizing how many chips they were actually eating, this group (without the red chip dividers) ate far more chips than the group with the dividers suggesting they had reached the serving size. In fact, the group with the red chip dividers reduced their potato chip consumption by 50%! Who knew a single red chip could do all that.

I think the lesson here is that we do in fact eat with our eyes. If a full plate is placed before us, chances are we’re going to eat everything on the plate and not stop at the suggested serving size—especially, if you grew up as a ‘clean plate’ kid being rewarded for eating everything on your plate.

Over and over again, people are amazed when they arrive to Hilton Head Health and are surprisingly full on our 1200 calorie diet. Why is that? Because when we serve meals we usually start off with a salad and/or soup, we bulk up everything with lots of vegetables, and we avoid using huge plates. At home, there’s the temptation to load up oversized plates, not to mention the leftovers just begging to be eaten. Trick your eyes into thinking your eating more than you are by joining the Small Plate Movement. Hop down from a 12 inch plate to a set of 8-10 inch plates. A two inch difference in plate diameter or will result in 22% less calories at each meal.  To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult. Read this post for more information on the Small Plate Movement.

The next time you’re itching for something salty try this: separate your servings of popcorn or chips as soon as you purchase them and you’ll know exactly how much you’re eating at a time. This simple act can put you one step closer to success!

Recognizing Environmental Triggers

One of the single best strategies for preventing compulsive eating, compulsive overeating, bingeing, and making poor food choices is cultivating self-awareness. Such self-awareness should include skills focused on becoming cognizant of your inner dialogue associated with food as well as emotions that trigger your eating. Another way to foster awareness is to start recognizing common environmental triggers specific to your battle with food.  Below are some examples of environmental stimuli that can prime your palate and give way to cravings. See if you identify more with some than others or if one specific trigger always calls out your cravings:

Food Characteristics: Smells, sights, sounds. Being triggered in this way may mean that you are food suggestible. Just being around food, smelling it or seeing it, gets your mouth watering and your mind racing.

Settings: indoors or outdoors, picnics, restaurants, car trips, bars, a family member’s house.

Events: holidays, birthdays, weddings, parties, grief anniversaries, days off, vacations.

Activities: T.V., reading, entertainment, socializing, thinking/problem solving, sporting events, driving in the car, cleaning, time spent at the computer.

Time: breakfast time, brunch time, lunchtime, dinnertime, nighttime.

People: foodie friends, drinking buddies, parents, spouse or significant other, work associates.

Words: food descriptions (roasted, grilled, creamy, sautéed), health words, taste words (sweet, salty, savory), food words, brand names.

Weather: inclement weather, picnic weather.

Learning more about certain environmental cues that set off your food obsessions is a great way to create future preparedness vital to making healthier decisions. For instance, if you know that reading wonderfully descriptive menus laden with catchy culinary terms and lists of ingredients is likely to have you veer from your healthy food plan, then read the menu from home before going out. Prime your palate at home when you feel more in control, not in the restaurant where your willpower is likely to get lost. When you get to the restaurant, don’t even open the menu. Stick to the choice you made in your home environment. Voila! Trigger avoided.

Take time to notice some of your triggers over the next couple of months. Develop a curiosity about what sets off your cravings. The insights gained will be welcome tools in your arsenal.

Coaching Corner: Redefining “Diet”-Daily Intake of Essential Things

For many people, the most dreaded word in the English language is the “D” word. Nothing conjures up a state of misery faster than the thought of giving up pancakes and pizza for protein shakes and fiber supplements. But the reality is, to lose weight, you must evaluate the fuel you are putting into your body—not only the quantity, but also the quality.

People say that diets don’t work. They say this because the vast majorities who go on one eventually fall off the wagon and gain the weight back. The truth is, diets work great. While one may work better for you than another, any program that restricts caloric intake will be effective to a certain degree. I dare say that you could succeed (temporarily) on one of those nonsense plans like the Twinkie Diet or the Cabbage Soup Diet, but please don’t try this. Besides wrecking your health and metabolism, eventually you are going to crave some “real” food, and by then you are likely to be ravenous and out of control. Beware of quick fixes and instant solutions that sound too good to be true. They are.

Although many reputable diet programs are available, the best plan is to focus on the principles of healthy eating you have learned at Hilton Head Health. If you insist on “dieting,” it should not have an end. It should be a transition into a lifestyle that you can enjoy and sustain for the rest of your life.

Notice I said enjoy. Yes, food is glorious and should provide pleasure as well as nourishment. The trick is to strike a balance between the two. Finding your optimal balance will likely require you to change your relationship with food and with your body. By learning to feed yourself exactly what you need physically, emotionally and spiritually, you can take charge of your health and well-being.

Mind shift: Instead of associating diets with deprivation, start thinking of the word as an acronym for Daily Intake of Essential Things. In addition to food, what’s essential for you could be more sleep, something fun to do or someone to do it with, a career change, a massage or a hug. Rather than focus on what you might have to give up, think in terms of what you can add in the areas of self-care and what you have to gain when you lose that extra load you’ve been lugging around. Benefits are sure to include better health, more energy and greater confidence.

Getting Your Spouse on Board

It can be difficult to leave the supporting environment at H3 and return to your 'old' life. One of the most challenging parts of this transition can be getting your spouse or support system at home on board with your new healthy lifestyle. Here are some tips on how to integrate your healthy diet with your loved one's.

• Incorporate your partner into your routine.


• Engage in non-food related activities.


• Cook together!


• Show your love by preparing lunch for them.

It's an Optical Illusion!

Let’s take it back to the 1960s.  Not only would we be running around in hot pants and miniskirts, singing “I Want To Hold Your Hand,” watching Neil Armstrong walk on the moon – but we would be [smaller] eating off of a groovy 10 inch plate. 

Now fast forward to the year 2009- where after we spend hours watching reality TV, drive thru Hardees for a hearty dinner - a Monster Thickburger (all 2/3 pounds of meat, cheese and bacon), and later come home to Twitter about it all…And we wonder why we have an ever growing obesity epidemic?



Over the years, many different health initiatives have been put in place to encourage America to take steps to get active, eat healthy and lose weight.  One of my favorites is the Small Plate Movement. 

The Small Plate Movement encourages American families to lose weight and feel healthier by simply reducing the size of their dinnerware, without having an effect on their perceived fullness or satisfaction.  Since 1960, the surface area of the average dinner plate has increased 36%.

Research shows that people perceive serving size not by the label on the box, but rather in relation to the size of their dish.  Let me put this into perspective- a 3 ounce portion on a 10 inch plate will look like a huge helping so you’ll most likely stop there, whereas a 3 ounce portion on a 12 inch plate will much smaller (like you’re not getting enough food).  As a result, we tend to over-serve, over-consume (the Clean Plate Club) and over-eat on larger plates. 

A two inch difference in plate diameter or will result in 22% less calories at each meal.  To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult.

Starting today – September 1^st – I challenge you to join the Small Plate Movement and eat off a 10 inch plate for your largest meal of the day for the whole month. 

I think you will be pleasantly surprised...



 

Are you interested in learning more?  Click here to read more about the 5 W’s of Portion Control.

 

Source: Smallplatemovement.org

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Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism.  These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin. 

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below. 

Crunch on This

• 1-2 Rice Cakes with 1 Tbsp. of Nut Butter


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)


• 4-5 whole grain Melba Toast


• 1/2 cup of raw carrots


• 14 animal crackers

 

Spice and Ethnic

• 1-2 oz. ground turkey with diced tomatoes and taco sauce


• Stir-fry with low-sodium soy and teriyaki sauce


• 2 oz. (about 30 pods) edamame


• 1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits


• 1/4 cup H3 hummus and 6 pita chips

 

Salty Satisfactions

• 4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese


• 1 0z. (small handful) peanuts or pistachios


• 100 calorie pack of popcorn (ex: Smart Pop)


• 1-2 oz. sundried tomatoes


• 6 whole grain, low-sodium, low-fat Triscuits

 

Sweet Nothings

• 4-6 oz. low or non-fat yogurt


• 1/2 cup frozen yogurt


• 1/2 - 1 cup fruit smoothie


• 1/4 cup sugar-free pudding or Jello


• 1/2 - 1 cup strawberries dipped in fat-free whipped cream


• 1/2 - 1 cup frozen blueberries or grapes


• 1 rice cake topped with 1 oz. yogurt, berries and cinnamon

 

Chocolate Attack

• 1 - 2 sheets chocolate graham crackers


• 1 - 2 chocolate crunch rice cakes


• 100 calorie pack of cookies


• 1 piece or serving of dark chocolate (look for 70% or higher cacao content)


• 1/4 cup dark chocolate or chocolate fudge sugar-free pudding

Dining Out Guide: Mexican Cuisine

When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.

Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.

Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ - you can customize your own dinner.

Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.

Unwise

- Refried Beans

- Hard Tacos (These shells are deep fried!)

- Ground Beef

- Chile Rellenos (Fried cheese and meat stuffed peppers)

- Chimichangas (Deep fried burrito)

- Chalupas (Deep fried dough filled with chicken or meat)

- Nachos

- Cheese Quesadillas

- Churros

- Items topped in queso, sour cream

- Margarita (Can have anywhere between 300 – 700 calories!)

Better/Best

- Soft Tacos with Grilled Chicken or Fish

- Salsa

- Tamales

- Grilled Chicken Fajitas

- Black Bean and Veggie Burrito

- Shrimp Salad

- Brown Rice

- Pinto Beans

- Guacamole (Limit your portion to about 2 Tbsp.)

Are you surprised by where your favorite dish fell?

TAV: Try-A-Veggie

 

It is so clear in my mind the day when my PE teacher in 7th grade said “I just LOVE vegetables.” I remember thinking to myself “HA! She must be crazy. Who, who, WHO?! likes vegetables. Let’s get real.” Somewhere down the line, I absolutely fell in love with vegetables. Every type, every color, prepared cold, prepared hot, you name it. 




Don’t get me wrong, I lived most of my life loathing veggies. They were the 3 B’s: bitter, bland, and just BAD (tasting, not bad for you!). But when I finally realized just how nutritiously valuable they were, I started eating them more. The more I ate, the more I liked! And we lived happily ever after.

 

Think about it, there is not ONE negative thing anyone can say regarding a veggie in terms of health and nutrition. I have yet to hear anything along the lines of “Live longer by cutting back on spinach.” Or “Don’t eat too many carrots; you’ll spoil your appetite!”

 

I will write a TAV posting every couple of weeks to give you the low down on a certain veggie. The next time you are in the supermarket, pick it up. You never know, you just might like it. You have to try it first though!




Check back Monday for the first TAV posting!