Eat Out Eat Well

Entertaining, Buffets, Parties, Events

Do Your Surroundings Affect How Much You Eat?

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Edgartown, Martha's Vineyard, Massachusets

Madison Square Garden, New York City
Volpaia, Tuscany, Italy
Penn Station, New York City

Where Would You Rather Eat?

Duh!!!  Obviously, most people would choose the beautiful settings in the Martha’s Vineyard or Tuscany pictures — or anywhere in the world that is just as serene and welcoming.

But . . . the real question is:  what is your goal?

The Setting And Your Surroundings Will Affect How Much You Eat

They will also affect how fast you eat and how long you take to eat.  According to Brian Wansink, author of Mindless Eating and director of Cornell’s Food and brand Lab, the atmosphere of a restaurant can get you to overeat in two ways:  if it’s really pleasant you want to stay longer — and therefore order and eat more, or if it is very brightly lit and perhaps loud and irritating you usually gulp and run, probably overeating before you realize that you’re full.

Red and Gold Decor Versus White Tablecloths

Fast food and high turnover restaurants are decorated for speed eating.  No pleasant pastels and soft music here. Instead you’ll find loud music, noise reflecting off of hard surfaces, and high arousal color schemes, often red and gold.  It takes about 20 minutes for your stomach to communicate to your brain that  you are full and this red and gold, noisy environment makes you gulp your food and reach for more way before 20 minutes have come and gone.

On the other hand, people tend to linger at restaurants with low lighting, soft music, flowers, and tablecloths.  The attentive waitstaff are there to offer you more and more food courses — and you are likely to jump at the offer(s). In this type of eating environment you end up ordering and eating more than you had planned.

SocialDieter Tip:

Restaurant decor is not an accident — it is designed with the intention of keep you at the table longer or getting you to eat and run.  How long does it take you to gobble down a Big Mac or chow mein?  The red and gold color schemes in many Chinese and fast food restaurants encourage you to chow down quickly.   The white tablecloths and soft music of the “fancy” restaurant you frequent make it oh so easy to linger longer — and order another glass of wine, dessert, coffee, and after dinner drink.  Know your setting:  pace yourself in the speed environment and avoid the temptation to keep ordering in the relaxed environment.

Are You Drinking Your Calories?

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Lazy, Hazy Days Of Summer

It’s summer.  It’s hot.  You’re thirsty.  You want some shade and something cool – or maybe ice cold – to drink.

Just remember – a lot of those cool, refreshing drinks come with a hefty dose of calories.

Check Out The Calories

You might be surprised at the caloric content of a drink you have been having for years.  There is a wide variation in the number of calories even in the same category of drinks.  Do a little research and learn your best choice and then make that your drink of choice.  You often can be satisfied with, for instance, a bottle of beer that has around 100 calories rather than another brand that has around 300.

Of course, there’s always water, plain or flavored (beware the vitamin enhanced kinds with added sugar)!

Non-Alcoholic Drinks:

Water and Sports Drinks

  • Gatorade:  12 oz, 80 calories
  • Propel:  24 oz, 30 calories
  • SoBe Lifewater:  20 oz, 90 calories
  • Glaceau Smart Water:  33.8 oz, 0 calories
  • Vitamin Water:  20 oz, 125 calories
  • Vitamin Water 10:  20 oz, 25 calories

Iced Coffee and Tea Drinks

  • Dunkin’ Donuts Vanilla Bean Coolatta:  16 oz, 430 calories
  • Dunkin’ Donuts Sweet Tea:  16 oz, 120 calories
  • Starbuck’s Coffee Frappuccino:  16 0z (grande), 240 calories
  • Starbuck’s Coffee Frappuccino, light:  16 oz grande), 110 calories
  • Tazo Unsweetened Shaken Iced Passion Tea:  0 calories
  • Iced Brewed Coffee with classic syrup:  12 oz (tall), 60 calories

Soda

  • Coke Classic:  one 20 oz bottle, 233 calories
  • Diet coke:  one 20 oz bottle, 0 calories
  • Mountain Dew:  one 20 oz bottle, 290 calories

Alcoholic Drinks:

Beer

  • Sierra Nevada Bigfoot Ale:  one 12 oz bottle, 330 calories
  • Samuel Adams Brown Ale:  160 calories
  • Amstel Light:  95 calories

Wine

  • Red Wine:  5 oz, 129 calories
  • White Wine:  5 oz, 120 calories
  • Sangria:  8 oz, 176 calories

Alcoholic Drinks

  • Mojito:  7 oz, 172 calories
  • Frozen Magarita: 4 oz, 180 calories (the average margarita glass holds 12 oz, 540 calories)
  • Mimosa:  137 calories
  • Gin and Tonic:  175 calories

SocialDieter Tip:

According to CSPI (Center for Science in the Public Interest), carbonated soft drinks are the single biggest source of calories in the American diet.  We tend to forget about the calories in sugared sports drinks and in sweetened ice teas, juices, and alcoholic beverages.  Alcohol has 7 calories per gram  — compared to protein and carbs which have 4 calories per gram and fat which has 9 calories per gram.     Couple the alcohol with sweetened juices, syrups, and, in some cases, soda, and you could be drinking a significant portion of your suggested daily calorie allowance.  There are low and lower calorie choices in each category of cold drinks.  Choose wisely, sip slowly, limit the repeats and/or alternate with water, seltzer, diet soda, or iced tea or coffee.

Burgers (Yes) Or Hotdogs (No) on Your Grill?

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Burgers – Is That A Yes?

Sort of.  A study just published in the journal Circulation analyzed the effects of eating red unprocessed meat  (100g a day of unprocessed beef, pork, or lamb) compared to processed meat products (50g of meat preserved by smoking, curing, salting, or with added chemical preservatives such as sausages, bacon, and salami).

Researchers at the Harvard School of Public health analyzed data from studies that looked at red and processed meat consumption and possible links to heart disease and diabetes. The studies included over 1.2 million people who were followed from 4 to 18 years. The conclusion:  red unprocessed meat isn’t associated with an increased risk of diabetes or coronary heart disease.  Eating the equivalent of one hot dog or two slices of deli meat a day (50 g of processed meat) is associated with a 42% higher risk of coronary heart disease and a 19% increased risk of diabetes.

Suspected Demons:  Salt And Preservatives

We’re used to the US guidelines that recommend eating less red and unprocessed meat  — but these guidelines are based on the projected effects of the saturated fat and cholesterol in the meat.  Red meat and processed meat contain a similar amount of both of these, but processed meat has about four times the amount of sodium and 50% more preservatives (like nitrates) than unprocessed red meat.

Conclusion:  this study (a systematic review of nearly 1,600 studies from around the world that looked for links between processed and unprocessed red meat and the risk of heart disease and diabetes) suggests that salt and other preservatives might explain the higher risk associated with processed meat.

What Kind Of Meat Are They Talking About?

This study defined processed meat as any meat preserved by smoking, curing, salting, or with added chemical preservatives. This includes bacon, salami, sausages, hot dogs, and processed deli and lunch meat.  The unprocessed red meat included beef, lamb, and pork, but not poultry. On average, a 1.8 oz (50 g) daily serving of processed meat (half the weight of the unprocessed meat in the study), the equivalent of one to two slices of deli meat or one hot dog, was associated with a 42% higher risk of heart disease and a 19% higher risk of diabetes and they found no higher heart or diabetes risk in people who ate only unprocessed red meat.

The average nutrients in unprocessed red and processed meats in the United States contain similar average amounts of saturated fat and cholesterol. But processed meats have, on average, four times more sodium and 50% more nitrate preservatives.

Is This A Greenlight To Chow Down On Red Meat?

Not really. Eating unprocessed beef, pork, or lamb appears not to increase the risk for heart disease and diabetes — but there is no reduced risk either. There’s also a suspected association between processed and unprocessed meats and a higher risk of some cancers (especially colorectal) so it will be important to evaluate unprocessed vs. processed meat and their effects on various cancers.

Although cause and effect can’t be proven by this long-term observational study, the results do suggest that the salt and preservatives in processed meat are culprits.

SocialDieter Tip:

You’ve heard this many times:  emphasize food that is protective:  fruit, vegetables, whole grains, fish, and nuts. Minimize or avoid processed meats that are high in sodium, additives, and fat. This is not a free pass to eat red meat with abandon but it seems that having unprocessed red meat once or twice a week is a lot better than having processed meat — like bacon, hot dogs, processed ham, bologna, salami — every day.

As one of the lead authors, Renata Micha, of the study says, to lower your risk of heart attacks and diabetes think about the type of meat you’re eating and “processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid.”

Why Do You Eat — Even When You’re Not Hungry?

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Have you ever looked down to see crumbs all over your lap with a telltale wrapper clutched in your hand, and asked yourself, “Why did I eat that?”  Or, maybe after your second helping of spaghetti followed by ice cream, followed by a horrendously full stomach you’ve thought, “I’m such an idiot, why did I eat all of that?”

Why, Oh Why?

Why do we eat so much – often when we’re not even hungry? There are a bunch of reasons. They’re not difficult to understand – the hardest part is forcing yourself to take a good look at your habits and routines.

What Time Is It?

You might not realize it, but your body generally likes routines and your brain likes structure. One reason you’re hungry at noontime is because you’ve taught your body to expect breakfast, lunch and dinner around the same time every day. So you eat at the appointed hour – hungry or not.

See It, Eat It

Your body anticipates what and when food is coming. Doesn’t your mouth water thinking about Mom’s Christmas cookies or the hot cheesy pizza from your hometown hangout? How difficult is it to not eat once your mouth is watering and the thought of that food gets into your head?

Variety Is The Spice Of Life

You could chow down on a large meal but, as full as you might be, still make room for dessert.  Why? Probably because your desire for something sweet hasn’t been satisfied. Monotony often leads to searching for something different.  Ever been on a diet where you eat the same thing all of the time?  What generally happens when you can’t stand it any more?  Enough said.

Doesn’t That Smell Delicious?

Sight and smell can start a cascade of appetite signals.  The wafting scent of something delicious is one way your body knows that food is close by. This can trigger insulin secretion – which makes you think you’re hungry. If you think you’re hungry, you eat.

Booze

Beer, wine or liquor can impair your judgment, which often results in eating more.  Watching what you eat is harder if you’ve been drinking.

It’s Cold Outside – Or In The Restaurant

Ever walk into a restaurant and feel like you’re going to freeze? Restaurants often intentionally keep the thermostat set low because the colder the temperature, the more you tend to eat.  Heat can act as a satiety signal. Your metabolism tends to drop when it’s time to eat and eating warms you up.

Candy, Pasta, Cereal, Bread, Cookies; Refined Carbs and Sugars; A Whole Lot Of White Stuff

If you eat a meal that’s filled with refined carbohydrates like white pasta or white rice, in only a few hours your body may crave food again. Simple carbohydrate foods are digested quickly which causes blood sugar to spike and then drop. When your blood sugar crashes, you’re a lot more interested in food because your body is sending messages to take in food to help raise blood sugar levels again.

Habits and Routines

Doing the same thing each day, taking the same route home, going into a restaurant with a certain specialty, walking into Mom’s kitchen and heading straight for the cookie jar, are all habits or routines.  For instance, many people find that changing up the route home – avoiding passing right by their favorite bakery or ice cream parlor – will eliminate the craving for a food that had become part of an afternoon routine.

Holidays, Traditions, and Celebrations

Somehow special events scream, “All filters, guards, restraints, and rational thinking are dismissed for the event, day, or season.”  Think about the last wedding you went to, Thanksgiving dinner, or last year’s mega Christmas party.  Did you eat and drink more than you wanted to – or should have?  Why? For many of us a special occasion signals eat and drink without constraint.

Happy, Sad, Spurned, Rejected, And Any Emotion In Between

Yep, emotions. Emotional eating is a frequently a way people suppress or soothe their stress, anger, fear, boredom, sadness, loneliness, and a whole spectrum of negative emotions. These are things that can be caused by major life events or by the hassles of every day life. High calorie, sweet, and fatty foods, often in large quantities, tend to be the choice of emotional eaters.

SocialDieter Tip:

Most of us have times when we eat when we’re not hungry.  Sometimes it’s a one shot deal – or maybe it’s something that happens annually, like at Thanksgiving or Christmas.  We can learn to manage by balancing caloric intake and increasing activity levels.  But, if emotional eating triggers smothering stress or unhappiness with food – or if eating becomes a form of procrastination or relief from boredom, extra weight can begin to pile on.  It may be time to take stock of your habits and routines and to come up with a plan to shake things up a bit.

What Should I Eat?

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What Do I Want To Eat?

What Do I Want To Eat?  That’s a question we all ask ourselves.  Including me.  A lot. Standing in front of the fridge with the door open.  Staring at the shelves in the pantry.  In front of the deli case.  Trying to decipher a menu.  With no clear idea, the danger zone looms setting  up the perfect scenario for being easily swayed by all kinds of food that, perhaps, is not really the best for you.

What Should I Eat?

Then there’s the other question — one I get asked all the time as a weight management coach:  “What SHOULD I eat?”

What’s the answer?

Sorry to disappoint you, but I don’t have a specific one.  I can’t tell you, or my clients, what to eat. That’s your personal decision. What I can and do say is that deprivation doesn’t work.  Certainly not for long lasting and healthy weight loss and maintenance.  Restriction and deprivation mean a pendulum swing – restriction on one end and indulgence on the other.  How many times have you foregone a food that you love only to gorge on it when you hit an emotional low and toss resolve out the window. Constant dieting doesn’t work either.  It messes with your metabolism, and because dieting, by its very nature, means deprivation.  A healthy lifestyle is an essential component of long-term weight management.

What can you do to get out of the dieting cycle and manage your weight?

There’s no way around it:  the formula is energy taken in (calories) should equal energy output (physical movement and metabolism).  If you eat more calories than you use up, you gain weight.  To maintain your weight, your energy (calorie) intake and caloric expenditure (activity and metabolism) have to be in balance.  An imbalance means you either gain weight or lose weight.

Don’t throw in the towel just yet.  There are ways to help figure out how to eat  good and tasty food and not pack on the pounds.  Each of us has food that we feel we can’t live without and food memories that are associated with tradition, culture, and nurturing.  It’s hard to separate food for sustenance from any of these emotionally charged food behaviors.  And why should you?  Doing so certainly sounds like a set-up for discomfort and what may be taken as either lack of willpower or failure.

Some Questions To Ask Yourself

No eating strategy will work if you are not happy and physically and mentally satisfied (satisfaction can mean both feeling comfortably satiated and intellectually satisfied that you are eating well).

Armed with knowledge about what is healthy food and what is not, and what your body needs in terms of a ballpark number of calories and nutrients, here are a bunch of questions you can use to mentally evaluate your food choices – before you make them.  It sounds like a big deal, but it’s really not – you probably ask yourself some of these already.  It’s a workable system of “foodie checks and balances.”

Foodie Checks and Balances

There are a series of questions you can ask yourself when you’re contemplating your food choices. By doing this you gain valuable information to use to make you feel good and to control your weight.

  • What is my tried and true meal that can be my fallback or my go to meal for breakfast, lunch, or dinner? What type of food did I grow up with?  Did that type of eating give me energy, strength, and clarity?  There’s something to be said about eating the way our ancestors did (even if its only one or two generations ago).
  • How do I feel when I eat this food? If you feel like garbage after eating red meat or drinking a glass of milk, stay away from those foods.  Just because someone else eats them doesn’t mean you have to. A journal comes in handy so you can jot down what you eat and how you feel and look at the associations.
  • Is it delicious?  Why waste your calories on something that doesn’t taste good? Ditto for something with little or no nutritional value.  There are two sides to this coin.  Just because something is good for you doesn’t mean that it has to taste bad.  There are many ways to prepare foods.  Try a different preparation.  The other side of the coin is that maybe you’ll never like a certain food.  Who cares if it’s a nutritional superstar.  There are plenty of them.  Why eat what you don’t like.  This is not force feeding.  There are lots of delicious and healthy foods to go around.  Choose something else.  Don’t waste your nutritional budget on something that you don’t like.
  • Is it good for me?  Is it healthy?  Not “Is it good for my family, my spouse, or my friend.” As above – don’t waste your calories on something that doesn’t do anything for you. Some foods may be delicious (to you) but be downright unhealthy.  Give up on the empty and unhealthy calories.  What’s the point of eating stuff that does either nothing for you, or that may be bad for you?
  • If I eat this, how am I going to feel half an hour or an hour from now? Ever eat a big bowl of pasta at lunch and then need to prop your head up on a book to try to stay awake (or more likely, grab a monster cup of coffee).  Ever stop at a gas station on a long road trip to grab a candy bar – only to find yourself nodding off a while later?  Dangerous.  I once had pasta for dinner right before a movie and fell asleep during the trailer only to wake up when prodded by my husband and son when the movie credits were rolling.  Pasta makes me sleepy, so does candy.  What about you? Food certainly can have an effect on your levels of awareness and clarity. Learn to identify the relationship between certain foods and how your body physically and emotionally reacts to them.  Some make you sleepy, some make you crabby, some make you alert, and some give you energy.  Which foods do what for you?
  • Is this the right portion size for me? Portion control is essential for weight management.  Learn to eyeball portion sizes and commit to a personal “no seconds” policy.
  • Do I really want to eat this or am I doing it just because . . . (you supply the answer – some typical ones are: everyone else is eating it, or my kids love it, or Grandma made it, or it’s the specialty of the restaurant, or “I had a tough day, I deserve it”).

Create a habit of asking yourself these checks and balances questions when you’re faced with food choices:

  • How do I feel when I eat this food?
  • Is it delicious?
  • Is it good for me?
  • Is it healthy?
  • If I eat this, how am I going to feel half an hour or an hour from now?
  • Is this the right portion size for me?
  • Do I really want to eat this or am I doing it just because . . .?

Have A Game Plan

SocialDieter Tip: Having a game plan ready before you eat will help you stay out of harms way but also allow you to eat portion appropriate healthy and delicious meals.

The choice is yours. What are some of the questions you ask yourself before eating?