Eat Out Eat Well

Take A Cue From Athletes: Rehearse Your Party Eating Behavior

By 1 Comment

What happens when you’re invited to a “command performance”  party or event with a long cocktail hour followed by a fancy multi-course sit down meal?  Or maybe you’re going to a gourmet holiday lunch at a friend’s house where there will be lots of hot mulled wine, her special entree, and fantastic cookies accompanying mousse for dessert. You’ve been extremely conscious about eating well but you want to be both polite and eat some of the special foods and still be careful about overindulging on high calorie foods.  How can you enjoy your food, be polite, eat what really appeals to you, and leave with your waistline intact?

What Do You Want the Result To Be?

There’s no one-size-fits-all answer since we all have our own needs and preferences. You may swoon over ten- layer chocolate cake while I can ignore it but can never pass up cheese fondue.

Part of the answer lies in figuring out what you really want the end result to be.   Then you can create your own individualized plan  — your own foodMAP — that you can use as a template for what to do when you find yourself in the land of food temptation.

Visualize

Visualizing a situation that you might find yourself in and then rehearsing your actions in your mind ahead of time will help you successfully navigate a whole host of food landmines and eating challenges. That’s a technique coaches use to prepare their athletes. They’re taught to anticipate what might happen and to practice how to respond to a situation. Sports performance improves with visualization exercises—so can eating behavior.

To do this effectively you have to be clear on what you want the end result to be. Is it to enjoy every kind of food available but in limited quantities – or is it to skip dessert but have a full range of tastes of all of the hors d’oeuvres?  Visualize what the environment will be like, where you’re going to be, and with whom. Think about what food is going to be available, how it will be served, how hungry you’re likely to be, what your usual eating pattern is like—and what you would like it to be.

Will your host insist you try her special dessert and refuse to take no for an answer? Will you be eating in a restaurant known for its homemade breads or phenomenal wine list? Are your dining companions picky eaters, foodies, or fast food junkies?  Will your host be really annoyed if you don’t finish every course at the special sit-down dinner?

Proactive Not Reactive

Be proactive.  Figure out your plan in advance — earlier in the day or the night before. Visualize the situation and if there’s temptation or anxiety, close your eyes and picture it. Imagine what people will say and how you will respond in a way that will make you proud of yourself without giving in to external pressures and food pushers.

Armed with your rehearsed plan, go out, use it, and stick to it as best you can. You assume control, not the circumstances and not the food.  You are firmly in charge of what happens and what food and how much of it will go into your mouth.

These Calories Still Count

By Leave a Comment

It’s way too easy to forget those little clumps of calories that “jump” into your mouth and ultimately register on the scale.

These Calories Still Count . . .

  • the candy bar you bought at the gas station and ate in the car
  • the 3 tootsie rolls you snagged from the receptionist’s desk
  • the couple of samples of cheesecake you grabbed at Costco
  • the grilled cheese sandwich you finished off of your child’s plate
  • the cookie batter you tasted and licked from the bowl and beaters
  • the leftovers you finished because there was too small an amount to save
  • the toppings you added to your ice cream or the sauce or dressing you added to your salad or sandwich

Of Course They Count . . .

Obviously, calories do count, it’s just that all too frequently we neglect to add them – remember them – or acknowledge them (that would mean having to admit that you ate that candy bar).

FYI:  That’s why a food journal can help with managing your weight.  By writing down everything that you eat – not at the end of the day but when you eat it  – you’re forced to acknowledge all of the random food that you pop into your mouth.

The Center for Science in the Public Interest uses frozen yogurt to illustrate how mindlessly adding toppings adds a whopping amount of calories to what might be thought of as a healthy food.

“Let’s say you start with just 200 to 300 calories’ worth of frozen yogurt. (That’s a medium or regular at places like Red Mango, Pinkberry, or TCBY.)

But then the toppings call your name. Forget the chocolate chips (80 calories per scoop), the gummy bears (80), and the Oreo pieces (60). Even the ‘healthy’ toppings like granola (60 calories), nuts (100), and ‘yogurt’ chips (100) pile on the calories.” Your low(er) calorie treat ends up being a high calorie dessert.

Five Reasons It’s Important To Have Fiber In Your Diet

By Leave a Comment

You’ve heard it:  Eat some roughage – get some fiber in your diet – fiber will do this, that, and the other thing, too.  Is there any truth to the claims?

You bet there is. Dietary fiber, sometimes called roughage or bulk, comes from comes from plants — whole grains, fruit, and vegetables — but not from dairy, meat, or fish.  It isn’t digested so it doesn’t add calories and it passes through your stomach and intestines and out of your body.

What’s So Great About Fiber?

Fiber:

  • keeps you regular
  • lowers your risk of colon and rectal cancer
  • lowers blood cholesterol
  • helps control blood sugar levels
  • keeps you feeling fuller longer.

Two Types of Fiber

The two types of dietary fiber are insoluble, which tends to be in the peels and husks of plant foods; and soluble, which is in the fleshy interior.

Insoluble fiber, or cellulose, acts like an intestinal broom, increases stool bulk, and encourages movement through your GI tract. Good sources are whole grains, bran, seeds, nuts, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, fruit, and root vegetable skins.

Soluble fiber, or pectin, dissolves in water and forms a gel – which helps slow down your digestion, delays the emptying of your stomach, makes you feel full, helps stabilize your blood sugar, and interferes with the absorption of dietary cholesterol. Good sources are oats, oat bran, peas, lentils, beans, apples, pears, strawberries, blueberries, citrus fruit, carrots, celery, and cucumbers.

How Much Fiber Should You Eat?

The amount you need is tied to the number of calories you eat and Americans get, on average, only about half of what they should. For healthy adults the USDA recommends 14 grams of fiber for every 1,000 calories and the National Cancer Institute; the National Heart, Lung, Blood Institute; and the American Heart Association all recommend 20-30 grams of (mostly soluble) fiber a day.

To get both types of fiber focus on eating a healthy diet rich in fruit, vegetables, whole grains, legumes, nuts, and seeds. The increased amount of fiber in your diet might cause intestinal gas, but your body will adapt.  Be sure to drink plenty of water.

Tips For Getting Fiber Into Your Diet

  • Spread your fiber rich foods throughout the day
  • Have fiber rich cereal with fruit for breakfast
  • Replace refined white bread, pasta, and rice with whole grains
  • Eat a lot of vegetables and unpeeled whole fruit
  • Have nuts, raw vegetables, fruit, or popcorn for snacks instead of chips or candy
  • Add legumes, lentils, beans, seeds, fresh or frozen vegetables, and nuts to your soups, salads, stews, and sauces
  • Add crushed bran cereal or unprocessed bran to baked goods
  • Enjoy foods like these (grams of fiber in parentheses):
  • Cooked split peas, 1 cup (16.3)
  • Cooked lentils, 1 cup (15.6)
  • Cooked black beans, 1 cup (15.0)
  • Canned vegetarian baked beans, 1 cup (10.4)
  • Cooked artichoke, 1 medium (10.3)
  • Cooked peas, 1 cup (8.8)
  • Rasberries, 1 cup (8.0)
  • Whole wheat spaghetti, 1 cup (6.2)
  • Cooked pearl barley, 1 cup (6.0)

Were You Told To Eat Your Fruit And Veggies?

By Leave a Comment

Do you remember being told, “Eat your fruit and vegetables?”  I certainly was told that – and I said the same thing to my kids.

I’ve been watching members of my own family – who cover almost a century in age range – happily eat their fruit and vegetables.  Over the past few days I’ve watched a 16 month old gobble up his banana and eat half an avocado giving greater preference to them rather than to his French toast or chicken and pasta.  A three year old went for the blueberries and strawberries decorating her “happy face pancakes” before touching anything else and loves to put blackberries on the tips of her fingers and eat them one by one.

At the other end of the age spectrum, my 95 year old Aunt and 92 year old Mother, raised on a farm, rely on their fruit and vegetables as the mainstays of their diets. My Aunt wanted me to take a banana home to the 16 month old and my Mom routinely brings fruit when she visits her sister.

No one is vegetarian – everyone just naturally prefers a plant-based diet. They do couple their fruit and veggies with meat, fish, dairy, grains, and a whole lot of nuts — and they do have occasional desserts.  What they eat is a Mediterranean style diet – but they wouldn’t describe it as such. It’s just what goes on the table and what they eat and enjoy.  For my Mom and her sister, two out of 13 children, that’s a lot of fruit and veggie nutrients over close to a century’s worth of time.

Why Eating Fruit And Veggies Is A Good Idea

  • They may reduce the risk of cancer and other chronic diseases; help control blood pressure and prevent heart disease and stroke; help to avoid diverticulitis; and guard against two common causes of vision loss, cataracts and macular degeneration.
  • They have a mellowing effect on blood sugar levels that can help keep your appetite in check.
  • They provide essential vitamins and minerals, fiber, and other substances that are important for good health.
  • Most of them are filling and are naturally low in fat and calories.
  • They taste good and look great on your plate.

How Much Produce Should You Eat?

Not counting potatoes—which should be considered more of a starch than a vegetable—the average American eats just three servings of fruit and vegetables a day. Dietary guidelines call for 5 to 13 servings of fruit and vegetables a day (2½ to 6½ cups), depending on your caloric intake. A person who needs 2,000 calories a day would need 9 servings, or 4½ cups a day (remember, potatoes don’t count). Aim for a variety of types and colors to give your body the mix of nutrients it needs. The more colorful, the greater the rainbow, the better the nutrition for your body.

Love The Rainbow

Red fruit and vegetables get their color from the pigments lycopene and anthocyanin. Lycopene, found in produce like tomatoes, watermelon, and pink grapefruit, may help reduce the risk of certain cancers, especially prostate cancer.

Anthocyanins, found in strawberries, raspberries, red grapes, and other fruits and vegetables, are powerful antioxidants that protect cells from damage and help with heart health.

Orange and yellow fruit and vegetables get their color from natural plant pigments called carotenoids. Beta-carotene, found in sweet potatoes, pumpkins and carrots, is converted to vitamin A which helps maintain healthy eyes and mucous membranes. Carotenoid-rich foods can also help reduce the risk of heart disease and cancer and can improve immune system function.

Chlorophyll, a natural plant pigment, gives green fruit and vegetables their color. Some greens — like spinach, dark leafy greens, green peppers, peas, cucumbers, and celery — contain lutein which works with zeaxanthin– found in corn, red peppers, oranges, grapes and egg yolks — to help keep your eyes healthy and reduce the risk of cataracts and age-related macular degeneration.

Indoles in broccoli, cauliflower, cabbage, and other cruciferous veggies help protect against some types of cancer. Leafy greens, spinach, and broccoli are great sources of folate, a B vitamin that helps reduce risk of birth defects.

Blue and purple fruit and vegetables get their color from natural plant pigments called anthocyanins, like those found in  blueberries and grapes.  They are powerful antioxidants that protect cells from damage and may help reduce risk of cancer, stroke, and heart disease. Blueberry consumption has also been linked with improved memory function and healthy aging.

White fruit and vegetables, colored by pigments called anthoxanthins, contain allicin — which might help lower cholesterol and blood pressure and possibly help reduce the risk of stomach cancer and heart disease.

A Cup Is A Cup Except . . .

A cup is a household measuring cup for most fresh or cooked vegetables and fruits. Two exceptions to that rule: for lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables and for dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.