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The key to eating healthy?

Thursday, November 05, 2015



The key to eating healthy? Avoid any food that has a TV commercial.

Just think about how true that is. I have never seen an ad for broccoli!!

I just found that quote and liked it, but my conversation is about Beck again, because this new principal, even if you never pick up this book, is a really important thing for all of us to work on.

Have you ever strolled through Costco, or any grocery store for that matter, and indulged in the "samples" offered at almost every corner some days? STOP. I know, it's just a bite, and can't have that many calories....yes, it can.

It is more than the calories, however.

Think about this today. How many times do you eat standing up? Making dinner and sampling a taste..eating a "tiny" bite of something from the refrigerator...eating that last bite on your kid's plate...standing and eating a meal??

Everything is wrong with this. Eating MUST be done sitting down, because you gain control when you sit down, and make it a meal. Try today to not eat anything standing up, and if you want to have a bite out of the fridge, sit down and eat it.

OK, that's step one. Step two is even more important. While you are sitting down, having your meals, eat slowly today. Make a huge effort to put your utensil down in between every single bite. Chew 15 times or more with every bite. What you are trying to do is let your stomach catch up with what you are eating. By the end of the meal, you want your stomach to know it is sated. It takes about 20 minutes for a meal to be fully recognized by your stomach, and the longer you take to eat, the more satisfied you will be when you are done.

So, sit down, put your food/utensil down in between bites, and eat S-L-O-W-L-Y. I am trying to retrain my brain to think like a thin person. I know this eating standing up and eating fast, and not putting my fork down is a problem that I must work on, and intend on having it be an ingrained habit.

I started yesterday, and with my salad, I spent almost a half hour eating it. I couldn't finish it, and I can ALWAYS finish it. I am going to really concentrate on this because I know it is important to my future me.

Did you know that it takes about three weeks to develop a habit? So, sit down, eat slowly, stop between bites, and by December, you will have developed one of the best healthy and thin habits there is.

I was thinking about Thanksgiving after I wrote that last paragraph. Can you imagine the quick eating (maybe the word is shoveling) that goes on with that holiday? It is especially ridiculous when we think of how long it takes to prepare that meal. It should be savored! Make an effort this year, to be the LAST one finished. You won't want seconds, and you probably won't have any room for pie!! (OK, wishful thinking...)

Spark on.

Beck book:
"The Beck Diet Solution: Train Your Brain to Think Like a Thin Person"
by Judith S. Beck
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Member Comments About This Blog Post
  • LONBATT
    Great tips! Thank you for sharing. I'm so glad I slowed down to read your blogs. You write wonderfully! emoticon I feel more motivated. so thank you!
    1981 days ago
  • SUTHRNWMN
    Great blog, thanks for sharing your "Beck book" with us.
    1981 days ago
  • HEALTHYANDFIT27
    Great ideas I can use. Thanks for sharing. emoticon
    1981 days ago
  • PATRICIAANN46
    I don't have to work on eating slowly (my family always teases me about ALWAYS being the last one to finish a meal), but I do have to work on NOT eating while standing up. I never eat that much at one time, but grazing over the entire day is what gets me in trouble. Buffets are NEVER a good choice for me because I don't eat that much at one meal. They definitely make $ on me. I am working on my grazing and will now also work on sitting and NOT standing.
    emoticon
    1982 days ago
  • COOLMAMA11
    Jane, I just started Mindful Eating, I found I was eating on the run, or doing crosswords, watching TV etc, and the food would be gone, and I didn't even remember eating it, so now I sit at the table with no distractions, makes a huge difference!
    1983 days ago
  • L*I*T*A*
    great tips............
    1983 days ago
  • 52BINCE
    Great advice, I will put it to use......
    1983 days ago
  • no profile photo CD15145828

    Thank you for this!

    I am a very quick eater, I have been working on that.
    1983 days ago
  • SRWYLIE
    One of my biggest challenges is taking the t-i-m-e to eat. The problem is the worst at lunch. I'm sitting at my desk, trying to get all my work done so that I can work a 10 hour day instead of an 11 or 12 hour one. So I scarf down a sandwich or bowl of chili in about 5 minutes, and barely remember eating by the time I've done. It's about fueling, not about eating. (Who wants to stand at a gas pump that is pumping a half-gallon a minute? It would take forever to fill up your car!)

    This is definitely a lesson I need to learn. It will take time. I know you'll be coaching me as I learn some new habits. Thank you for inspiring me, yet again, to be better.

    Keep Sparking, Jane! XOX

    1983 days ago
  • 2BDYNAMIC
    I Ate dinner slowly ........... and even set the fork down. ....... (I just may become a 'better person after all. ....... emoticon
    1984 days ago
  • 1DAY-ATA-TIME
    Great points. I have to get the book. Thanks for the info.
    1984 days ago
  • HOLLYM48
    great point making about the bites that we sample while standing. I try to avoid all samples at Costco and I am always amazed at the lines around those sample stations.
    Great blog and good points about eating slowly. In our hurry up world, it is hard to slow down and really think about every bite!
    1984 days ago
  • no profile photo JEANNETTE59
    I am a slow eater and it drives family and friends crazy. I am always the last one finished and usually have food left on my plate.
    A few of the rewards of sitting down and actually chewing your food are you learn to appreciate the flavor; you rarely suffer from indigestion; you're not gulping air at you eat so you suffer far less bloating. And then there is the big one, you are far less likely to start bingeing after a meal.

    Super Blog!

    emoticon to be emoticon
    1984 days ago
  • CHICAM
    You deserve the spark award my friend. You are so motivating. I do need to eat slower. I will do this! Thank you for ALWAYS having the right thoughts to share with us. You help us so much. I did need that tip reminder andd as always you were ther for me.

    Love you jane and thank you for always being there for us!

    Please never leave us because I will honestly be lost without my sp friends! emoticon
    1984 days ago
  • KRISZTA11
    Thank you for summarizing! You have a talent to writing these down in a fascinating, lively way. In the past weeks I nibbled 1-2 bites standing in the kitchen, but today I did NOT : )

    This topic always reminds me of my dear grandpa, who used most of Sunday mornings cooking a wonderful meat and vegetable soup. Selected veggies in the garden, washed and cut them, put on the pressure cooker... and when it was time for lunch, he ate it in about 3 minutes ; ) Sadly, I inherited this tendency, and I have to pay attention not to do it. But after almost a year building the healthy habit of eating slowly, I'm doing much better, and it is getting easier and easier.
    1984 days ago
  • 2BDYNAMIC
    Excellent once again! ......... I am going to SIT down even IF I nibble a sample at Costco! (hope they don't mind) .......... emoticon And I am SURE eating slowly and not wolfing the grub down ....... could even get monotonous and may end up stopping much sooner! (which is what we should do---when satisfied) not feeling like someone stuffed me! ........... Good one! Yeah for Beck! ......... emoticon
    1984 days ago
  • OBIESMOM2
    years of only 30 minutes for lunch (at most!) has me eating way too fast. I've had many jobs where I had no break for lunch at all. Just grab what you can, when you can.

    I do try really hard to focus on S L O W I N G down. Take a drink of water between each bite.

    And sometimes, I'll eat 1/2 of my breakfast & save the other half for a mid morning snack. I've noticed that the same amount of food will keep me satisfied much longer when I do that.
    1984 days ago
  • MARTHA324
    I like Michael Pollan's book Food Rules. One of my favs is to eat "real food, less of it, more plants." He asks us to avoid food our grandparents wouldn't have recognized.
    This has worked well for me.
    1984 days ago
  • FIFIFRIZZLE
    I love this. Eating slowly is so much more satisfying. It is making time to give ourselves the most basic care, that of simply nourishing ourselves.

    Sitting down to eat, appreciating the plate of food. Give thanks. Small bites, chewing thoroughly, nothing in our hands. Letting our digestive process work properly. (Digestion begins in the mouth.) Appreciating the food. Stopping when we feel just the right amount of full. Thanking the person who prepared the food before we rise.

    Blessing ourselves with good nutrition three times a day.
    1984 days ago
  • no profile photo CHAYOR73
    you have a great idea............ eating slowly, however, if one works it doesn't really work because of the time we are given for lunch, but, I will definitely try it on the weekends, thank you it really makes sense to really taste our food!! emoticon
    1984 days ago
  • WINTERRAIN
    Love this blog! Thank you for sharing!
    1984 days ago
  • BAMAJAM2
    This information is great-- and I thank you!
    My habit is "gobbling" my food too fast...so this blog was for me.
    1984 days ago
  • 1CRAZYDOG
    You've been "Beck-ized!" Good job!
    1984 days ago
  • no profile photo CD15565988
    3 weeks to develop a habit. I'm feeling pretty pleased with myself for being on day 7 of water and no tea/coffee today, but wondering why I miss the tea/coffee even though it's not decaf. Maybe it's the habit I'm missing. Hopefully I'll be able to enjoy the water more and not miss the tea/coffee so much after I've been doing it a while longer

    emoticon emoticon
    1984 days ago
  • LIVINGLOVINLIFE
    Good post with solid advice. I am a eat as I do person. Live alone, will find a quick fix meal and eat as I continue what I am doing. I know this is wrong. I will start today. Eat at table. Eat slower. Turn computer off while eating. That's enough for now. I will try for 3 weeks. See if It becomes a habit. Have a great day.
    1984 days ago
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