Wrapped up the book "Mindless Eating" – great at giving tips and tricks to scale back on the amount we eat. I have seen a lot of the tips and tricks Dr. Wansink recommends (smaller plates, filling plates 1/2 veggies – 1/4 protein – 1/4 starch, divvying up larger portions into single serving baggies, etc), but never really knew about the research behind why these tips work.
He also didn’t go into why I might have a binge eating problem. I would recommend his book for someone who is just getting started with weight loss and wants to know more about how food works against us. I did take away the following insights:
1. Cravings: If we consciously deny ourselves something again and again, we’re likely to end up craving it more and more. And we can’t rely on willpower when we’re making 200 food-related decisions each day (That “no, no, no” eventually turns into a “yes.”) This is frustrating to me because how am I supposed to then “consciously deny” myself bread for the rest of my life? Doesn’t sound like it’s going to work, does it?
2. Your Stomach has Three Settings: “I’m Starving,” “I’m Full but I can Eat More,” or “I’m stuffed.” I need to pay attention to that mid-point. This is why portioning out servings before sitting down to eat works – if you still have chips left in the bag or food left on the stove, you’ll continue to eat and ignore the fact you are full.
3. Beware Variety: The first bite is always the best, so we eat more when there’s more to choose from. (Hence the reason I avoid buffets. And now avoid All You Can Eat Sushi - wp.me/p1N36Q-eI
). Dr. Wansink recommends never to have more than two items on your plate at any one time.
4. The Cookie Comfort Link: Cookies are my downfall ( wp.me/p1N36Q-1K
). I think I’m addicted to carbs and NOT an emotional eater, but I shouldn’t rule it out completely. Perhaps something else is at work – maybe I associate cookies with Christmas baking with my Mom, or fun times at birthday parties as a child… Studies show that if you’re in a good mood and want to keep the feeling going – or if you are having a rough week and want to feel happy – you might think of your comfort food.
5. Nicole as Nutritional Gatekeeper: As the primary shopper and cook, I’m the “nutritional gatekeeper” for my family. Because of this – according to Dr. Wansink – I control 72% of the food decisions of my spouse as well (Except when it comes to wheat). Maybe this isn’t working out so well for me, though. Perhaps I should let my husband take over for a week – I just have a hard time relinquishing that type of control. I get the sense I would be eating a lot of hot dogs and PBJ.
I requested The Sugar Detox from Interlibrary Loan (my own library doesn’t carry it), so hoping to get that one next. Does anybody have any other recommended reads?