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Why Do You Still Eat More . . . Even When You’re Stuffed?

July 6, 2010 By Penny Klatell, PhD, RN Leave a Comment

You’ve been eating all day.  Eating everything – a bagel for breakfast, a chesse Danish for a midmorning snack, lunch with some friends.  This is followed by  a latte in the afternoon – and why not a cute cupcake to go with – or perhaps it’s a workday and you amble down to the hall to the vending machine or the snack room.  Oh, and it’s someone’s birthday so there’s that delicious birthday cake sitting in the middle of the table.  A little nibble of some cheese around six.  Uh oh.  Dinner plans that night – how can you eat more?

Somehow There Always Seems To Be Room

Into the restaurant.  A darn good one.  Good company, too.  How can you not go for it?  The food is supposed to be phenomenal.  You’re not hungry, but you eat, and eat.  Appetizer, entrée, bread, salad, and then it’s time for dessert. But dessert sounds appealing. And the chocolate whatchamacallit is what this restaurant is known for. You order it and eat it – every last fork full.

What Gives (certainly not your waistband)?

Amazingly, the signal to stop eating is usually not because your stomach is full (except in some extreme cases), but, according to Brian Wansink, PhD, author of the book, Mindless Eating,  a combination of things like how much you taste, chew, swallow, how much you think about the food you are eating, and how long you’ve been eating.

Incredibly, the faster most people eat, the more they eat. Eating quickly doesn’t give your brain the chance to get the message that you’re not hungry any more.  Research shows that it takes up to 20 minutes for your body and brain to get the message — a satiation signal — and realize that you’re full.  Think how much you can eat in that time span of 20 minutes – a burger, fries, pie, pizza, ice cream.  This calorie fest is all in added time — the time after your stomach is full but your brain hasn’t gotten the message yet.

Twenty Minutes Or Less

Research has shown that Americans start and finish their meals — and clear the table — in less than 20 minutes.  A study published in the journal Appetite, found that people eating lunch by themselves in a fast food restaurant  finish in 11 minutes, they finish in13 minutes in a workplace cafeteria, and in 28 minutes at a moderately priced restaurant.  Eating with three other people takes about twice as long – which ends up still being a really short chunk of time.

SocialDieter Tip:

Slow down when you eat.  Give your brain a chance to catch up.  How many times have you devoured what you’ve made or bought for lunch and then, almost immediately, decided that you’re still hungry?  So, you eat a whole bunch more – once again in a short period of time.  Then, about half an hour later, as your belly feels like it’s going to explode and you can’t unbutton any more buttons on your pants – you realize that you should have stopped before the seconds.  With slower eating (and maybe as some research suggerst, more chewing) and better pacing, your brain has a chance to synch its signals with the messages generated by putting food in your stomach.  You can even make yourself get up from the table and do something else – and promise yourself if you’re still hungry in 20 minutes you can have more.  If you’re in a restaurant, it’s the perfect time to excuse yourself and go to the rest room.  In most cases, after the 20 or so minutes, your belly and brain are both happy and you won’t want more to eat. Calories and uncomfortably expanding stomach saved!

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Eating on the Job, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Manage Your Weight, Restaurants, Diners, Fast Food, Travel, On Vacation, In the Car Tagged With: calorie tips, eating, eating cues, eating environment, eating triggers, hunger, mindless eating

Independence Day

July 2, 2010 By Penny Klatell, PhD, RN Leave a Comment

Air Show and the Statue of Liberty

Hudson River, Lower Manhattan
Jones Beach, Long Island, New York

These incredible photos, taken during the Memorial Day Air Show at Jones Beach, Long Island, New York, were sent to me by a friend whose son, an Air Force Pilot, has served multiple tours of duty in Iraq and Afghanistan.

The Fourth of July

More commonly known as the Fourth of July,  Independence Day honors the birthday of the United States and the adoption of the Declaration of Independence with the United States declaring independence from the Kingdom of Great Britain.  A common mistake  is the belief that Congress signed the Declaration of Independence on July 4, 1776, when actually, most delegates signed the Declaration on August 2, 1776.  The original Declaration is on display in the Rotunda of the National Archives Building  in Washington DC along with the Constitution of the United States and the Bill of Rights.

The Fourth Of July Is Also A Day Of Soda And Popcorn And Beer

Roll out those lazy, hazy days of summer.  According to the U.S. Census Bureau, 76 million Americans  said they took part in a barbecue last year —  and it is probably a safe assumption that a whole bunch of them took place on Independence Day.  As the SocialDieter  I would be remiss if I didn’t caution you to be mindful of mindless munching.  Enjoy your burgers — but just be aware that it’s way too easy to almost inhale hundreds of calories without thinking about it.  You get to talking, joking, and playing and forget that those chips have calories — and so do the M&Ms, and the ice cream, and the pie, and the strawberry shortcake — and the beer and soda.  Just be heads up about what you’re eating — and enjoy it!

The Fourth Of July Is A Day For Parades And Patriotism

Independence Day is also marked by parades, fireworks, and many displays of patriotism.  And, as my friend, the mother of the Air Force Pilot says, it’s a chance to thank all who served and who are serving.

Happy Fourth of July

Filed Under: Food for Fun and Thought, Holidays Tagged With: 4th of July, food for fun and thought, holidays, Independence Day

Do Your Surroundings Affect How Much You Eat?

June 29, 2010 By Penny Klatell, PhD, RN Leave a Comment

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.

Filed Under: Eating on the Job, Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Manage Your Weight, Restaurants, Diners, Fast Food Tagged With: eat out eat well, eating environment, restaurant, weight management strategies

Eating In Tuscany: Panzanella

June 25, 2010 By Penny Klatell, PhD, RN 1 Comment

A Tuscan Specialty:  Bread And Tomato Salad

Rustic dishes often withstand the test of time — usually because they are easy, make use of local ingredients, and they’re good.   Recipes for the same dish are usually not identical – they are adjusted for the hand that makes them and the tongues that eat them — but they consistently have at least one common central ingredient.  They are dishes that are usually the result of necessity – the local crop, hard winters, what the land and surrounding environment yield, how they stand up to cooking and/or lack of refrigeration.  In most cases they are peasant dishes:  frugal, hearty, and delicious.

Panzanella is a bread and tomato salad (with some other ingredients) that is popular in Tuscany, other regions of Italy, and other parts of the world where the main ingredients:  crusty bread, tomatoes, olive oil, onions, basil – are commonplace.  Typically, the bread is two day to a week old unsalted Tuscan bread – originally, and still, a great way to make use of hard-as-a-rock leftover bread and extra tomatoes, with very tasty results.

In The Bar-Ucci Kitchen With Paola

When I was standing in the little café near our rented villa in Tuscany, I started up an interesting mixed Italian/English conversation with, Paola, the very amiable café owner of Bar-Ucci, the café/wine bar in the village square.  She speaks Italian, I speak English, and much to my surprise, I found myself thinking in Greek (still don’t have an explanation for that).  She being Italian, and me, Greek, it is safe to say that a whole lot of communication was through waving of the hands and facial expression.  We understood each other with no problem.

She invited me into the tiny kitchen behind the café to watch the morning preparation of Panzanella.

Some Leftover Crusty Bread, Ripe Tomatoes, Luscious Extra Virgin Olive Oil, Bright Green Basil, Onions, And A Few More Ingredients . . .

Even though Panzanella is a very rustic dish, it is essential that all of the ingredients be of the best quality. The bread is stale, but if it is supermarket, spongy, and pale, it ends up as a soggy and yucky mess. Lacking access to unsalted Tuscan loaves you can use any good quality crusty loaf. I happen to love olives in any way shape or form, so I’m itching to try combining kalamata olive bread mixed with another crusty variety.

Use the ripest, juiciest tomatoes, the freshest basil, and the best quality extra virgin olive oil available. As with the farro salad I have already written about, Paola, with waving hands punctuating her point, emphasized that extra virgin olive oil was the most important ingredient.  Easy to say when you live surrounded by olive trees with a gigantic olive press housed in a medieval stone building just across the square.  To her, the fabulous bread, vine ripened tomatoes, and awesome bright green basil are not luxury foods – they’re simply the components of breakfast, lunch and dinner.  The only thing that I found really different, and that I don’t love (because I go for crunchy and chewy), is that she soaked her bread in water first, squeezed out any excess drop she could, discarded the center, then tore the crust into pieces. Other recipes just use torn stale bread, without soaking, or even oven toasted bread or torn bread pan fried in olive oil.

You Can Make It A Dinner Salad, Too

Panzanella is totally accepting of a whole array of extra ingredients. With the addition of some protein, it can be a fantastic summer dinner salad.

I have made panzanella before, and I love to add tuna and some crumbled blue cheese or feta along with tomatoes and basil from my garden.  For anyone looking for a way to use up the end of season overflow of tomatoes, this is an ideal way to do it.

Some people also add hard boiled eggs, celery, anchovies, hard cheese, and capers, to name a few possibilities.  As long as you stick to the basics of bread, tomatoes, onion, basil, salt, vinegar, and extra virgin olive oil, add whatever you like (you can even leave out the onions if you want – although I personally consider that heresy!).  It’ll taste great and on top of it all, be a healthy, nutritious meal.

Paola’s Panzanella:  No measurements, just eyeballed

  • Crusty bread soaked in water
  • Chopped,cored, seeded tomatoes
  • Cucumber, halved, sliced, seeded
  • Thinly sliced red onion
  • Basil, torn into pieces
  • Salt, pepper, wine vinegar, extra virgin olive oil

Remove bread from water, discard inside, squeeze out as much water as possible, tear crust into pieces and put in a big bowl

Add tomatoes, cucumbers, red onions to taste

Add salt, pepper, oil to taste

Refrigerate for one hour

Adjust seasonings, if necessary, before serving

Heap into a serving bowl or on a plate and garnish with basil leaves

Check out other Panzanella recipes at:

Epicurious

Alton Brown, Good Eats, Food Network

Ina Garten, Barefoot Contessa, Food Network

Filed Under: Shopping, Cooking, Baking, Travel, On Vacation, In the Car Tagged With: bread, food facts, panzanella, salad, tomato, vacation

Are You Drinking Your Calories?

June 22, 2010 By Penny Klatell, PhD, RN Leave a Comment

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.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Entertaining, Buffets, Parties, Events, Manage Your Weight, Restaurants, Diners, Fast Food, Travel, On Vacation, In the Car Tagged With: alcoholic beverage, beer, calorie tips, calories, coffee, food facts, soda, sports drinks, tea, water, weight management, wine

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