calories

Mindless Bites: They Pack On The Pounds

January 11, 2013 By Penny Klatell, PhD, RN Leave a Comment

Are you having a bit of trouble getting your pants to close – or maybe it’s difficult to zip up your jacket?

In part you can blame those mindless bites – those “shove it in your mouth without thinking about it” bites. Oh come on, most of us — at one time or another — have:

Snagged some candy from the bowl on a co-worker’s desk

Made the last bit of leftovers from the pot disappear into our mouths

Spooned up generous samples of cookie dough batter and followed that up with licking the beaters

Finished the crust off of a kid’s grilled cheese sandwich

Sampled handfuls of bar food while having a drink

Liberally sampled the free “want to try” foods while shopping

Had “just a taste” of a friend’s or partner’s dessert

Gobbled up the freebie cookies or candy that arrives with the restaurant check.

The Twenty-Five

Here’s the big problem. Each of those mindless bites adds up to — on average — 25 calories (sometimes more, sometimes less). And, because they’re mindless, unless you religiously write down each oneas soon as you eat it, you forget about it and its calories. Since mindless bites are quick pops into your mouth, you don’t even have a chance to savor them and they probably don’t even register as food.

Do the math. If those bites average out at about 25 calories, four mindless bites a day above and beyond your daily calorie needs means possibly gaining slightly less than a pound a month (it takes 3500 calories to gain a pound — and yes, you need a deficit of 3500 calories to lose a pound). Ouch!

What To Do

So, be aware of what you’re eating – especially when you’re not really eating a meal. Start keeping track of when and where you’re most likely to indulge in mindless bites. You’d be surprised at how much you shove down your hatch while you’re walking, talking, socializing, working, watching games, and driving.

Awareness is the first step but writing down what you eat – as soon as you eat it – presents you with a record that’s hard to refute.

This article is part of the 30 day series of blog posts called: 30 Easy Tips for Looser Pants and Excellent Energy.

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Why Your Mindless Bites Are Making Your Jeans Tighter

September 28, 2012 By Penny Klatell, PhD, RN Leave a Comment

Are your pants feeling a bit tight and you can’t figure out why?

It’s those mindless bites that will get you. Each one of those “shove it in your mouth without thinking about it” bites is worth about 25 calories. Do the math. If you have four mindless bites a day above and beyond your daily calorie needs that means possibly gaining slightly less than a pound a month (it takes 3500 calories to gain a pound — and yes, you need a deficit of 3500 calories to lose a pound).

Do You Do Any Of These?

Snag a piece of candy from the bowl on someone’s desk

Scoop the last bit of leftovers from the pot into your mouth

Taste the cookie dough batter then lick the beaters

Finish the crust off of your kid’s grilled cheese sandwich

Sample the bar food while having a drink

Taste the free “want to try” foods when you’re shopping

Have “just a taste” of your friend’s or spouse’s dessert

Eat the freebie cookies or candy that come with the check in restaurants

Twenty-five

Ouch! Each bite adds up to — on average — 25 calories (sometimes more, sometimes less).

Be aware of what you’re eating – especially when you’re not really eating. Most of us don’t have a clue how many calories – or even bites – we’ve shoved into our mouths at times other than meals. Unfortunately, all of those calories that we eat when we’re not eating meals not only count but add up to those pounds gained — and you can’t figure out why you gained them.

What To Do

Keep track of when and where you’re most likely to indulge in the mindless bites you shove down the hatch while you’re walking, talking, socializing, working, and driving.

The most effective method is to try to write down what you eat. That may be a pain but might serve as a real “heads-up” because a written record is hard to deny. If you don’t want to write it down (I must admit I have trouble doing that) at least be aware of your mindless bites – and decide if you want to eliminate, control, or include them in your daily calories.

Awareness is a good thing — especially if it makes your jeans fit better.

These Calories Still Count

September 14, 2012 By Penny Klatell, PhD, RN 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.

Superbowl: Eating Or Watching Or Both?

February 2, 2012 By Penny Klatell, PhD, RN Leave a Comment

Seriously. Hand to mouth munching on chips, dips, and wings. A swig or two or three. A cookie here and there. And then there’s the “real food” at halftime – or maybe there was pizza first followed by a selection of subs.

By the end of the game do you have a clue about how much – or even what — you have popped into your mouth?

You may – or may not – be riveted to the TV screen rooting hard for your team, but you may also be going along for the ride – happy to be at a party where there’s plenty of food and shouting and enthusiasm – a classic set-up for mindless and distracted eating which is what can happen when there’s no “structured meal,” a lack planning, and when you give into “head hunger” and “see it and eat it,” as opposed to actual physical hunger.

What Makes Us Eat Too Much?

Hunger doesn’t prompt most of us to overeat. Family, friends, plate size, packaging, lighting, candles, smells, distractions, environments, and feelings all do. We make about 200+ food related decisions a day – like deciding between pizza or wings; a sandwich or salad; chocolate chip or oatmeal cookie; light beer or diet coke; kitchen table or chair in front of the TV. That’s about 200+ daily opportunities to be mindful or mindless – and probably a whole lot more when faced with a flow of food and an exciting game.

Food And Football

It’s amazing how food has become associated with football — from tailgating to Superbowl parties. There are plenty of choices for eating deliciously well if you are more mindful than mindless about your selection of food.

Stick with grilled meat, veggies, baked chips rather than fried, plain bread, a pita, or wrap rather than biscuits or cornbread. Go for salsa and skip the guacamole. Turkey, baked ham, and grilled chicken are better choices than wings and fried chicken.

Examples Of Potential Pitfalls And Some Saving Graces:

Tostada with guacamole: 2 pieces (9.3 oz), 360 calories, 23g fat, 32g carbs, 12g protein

Salsa: 1 tablespoon 4 calories, .04g fat, 1g carbs, .2g protein

Nacho flavored tortilla chips, reduced fat: 1 oz, 126 calories, 4g fat, 20g carbs, 2g protein

Nacho flavored tortilla chips: 1oz, 141 calories, 7g fat, 18g carbs, 1g protein

Potato chips: 1oz, 152 calories, 10g fat, 15g carbs, 2g protein

Potato chips, reduced fat: 1 oz, 134 calories, 6g fat, 19g carbs, 2g protein

Raw baby carrots: 1 medium, 4 calories, 0 fat, .8g carbs, 0 protein

Pizza Hut cheese pizza: 1 slice (1/8 of a 12” medium pan pizza), 240 calories, 10g fat, 27g carbs, 11g protein

Pizza Hut pepperoni pizza: 1 slice (1/8 of a 12” medium pan pizza), 250 calories, 12g fat, 26g carbs, 11g protein

Grilled chicken breast: one 4.2 oz breast, 180 calories, 4g fate, 0 carbs, 35g protein

KFC Fiery hot Buffalo wing: one 1oz wing, 80 calories, 5g fat, g carbs, 4g protein

KFC extra crispy drumstick: one 2oz piece, 150 calories, 6g carbs, 11g protein

Chili (Wendy’s, with saltine crackers): 8 oz, 187 calories, 6g fat, 19g carbs, 14g protein

Wheat bread: 1 slice, .9 oz., 65 calories, 1g fat,, 12g carbs, 2g protein

Italian combo on ciabatta (Panera): 1 sandwich, 1lb. 7 oz, 1050 calories, 47g fat, 94g carbs, 61g protein

Subway 6g of fat or less turkey breast & ham on wheat sandwich: 8.3oz, 296 calories, 4g fat, 48g carbs, 19g protein

Chocolate chip cookie: 2-1/4” from refrigerated dough. 59 calories, 3g fat, 8g carbs, 0.6g protein

Chocolate ice cream, Cold Stone Creamery: 5oz (like it), 326 calories, 20g fat, 33g carbs, 5g protein

Apple: medium, 95 calories, .4g fat, 25g carbs, .5g protein

What’s on your menu?

GO GIANTS!

Remember to visit and Like MyFoodMAPs on Facebook.

Sneaky, Sneaky Vegetables

January 12, 2012 By Penny Klatell, PhD, RN Leave a Comment

Some people just don’t like vegetables. Some people even refuse to try certain kinds – sometimes on principle. Although I believe that people should try things before they decide they don’t like them and, in general, I’m not in favor of sneaking stuff into food, I think there’s a big upside, for both kids and adults, to hiding veggies in other dishes.

What’s The Upside Of The Stealth Maneuver?

The reason to be subversive: to increase the amount of vegetables (which most of us don’t eat enough of) for (1) health and for (2) calorie control.

There is science behind hiding veggies along with serving them solo. According to a recent study, when preschoolers were fed foods lightened up by adding hidden pureed vegetables they increased their daily vegetable intake between 50 and 73 percent. Amazingly, the kids said the foods had similar taste whether there were no added vegetables or there was triple or quadruple added vegetable content. And, they ate 12% fewer calories eating food with the quadrupled vegetables compared to the food with no added vegetables.

The criticism is that kids won’t ever develop a taste for veggies on their own if you hide them But, there’s no reason to favor one method over the other. Try camouflaging veggies, but serve them in plain sight, too. Think of the deception as a healthy choice.

It Isn’t Just For Kids

There are plenty of adults who don’t eat enough veggies – or who don’t eat them at all. Certainly not a healthy strategy. Research supports hiding vegetables in foods is good for adults, too. The hidden veggies increase fiber, vitamins, minerals, and phytochemicals. And, what a bonus way to cut calories! Like the kids, adults find no significant differences in fullness or taste.

What To Do

The possibilities are enormous. Try experimenting with recipes to find out what works best. Try adding grated, diced, mashed, or pureed vegetables to some dishes. Or dump in a jar of already pureed baby vegetables. There’s no reason adults can’t eat them, too.

To be really subversive, try to match the color of the added vegetable to the color of the food you’re putting it into. For example, it’s hard to see pureed cauliflower in mac and cheese or some types of squash in meatballs, meatloaf, or meat sauce.

Some Easily Hidden Vegetables

These are some vegetables that have a high “sneaky quotient” – in other words, they combine nicely and go undercover pretty easily:

Carrots
Sweet potatoes
Zucchini
Green beans
Spinach
Broccoli
Cauliflower
Squash
Tomatoes
Black/red beans
Peas
Chickpeas
Lima beans
Eggplant

Any other suggestions?