Category Archives: TWO FISTED EATING: Portion Control and Enjoyment

Dessert Snobs

P1010682The one thing that has made the biggest difference in both my body and my lifestyle is savoring my food.  Paying attention while I eat leaves me satisfied after every meal, even with smaller portions on my plate.

Imagine a moist dark-as-night piece of chocolate cake is placed in front of you.  Most people take one bite, emit some sort of grunt of delight, and then shovel the rest of the cake down their gullet in less time than it takes for a toddler to discover how to unroll toilet paper.  When they finish the last two bites, slowing down at last because they see the end is nigh, they sigh and wish for more because “that was so good!” This is how I used to eat cake.  And lasagna, and fries, and ice cream, and cereal, and steak and everything.

Next time you have cake, try this instead: savor every bite.  That’s right, EVERY bite.  Take a bite, emit grunt, take a bite, make mm-mm-mmm! sound, take a bite, paint the inside of your mouth chocolate with your tongue, and so on.  Pay attention to the texture, the flavor, the contrast of cake and icing.  I guarantee that by the time you’ve finished your piece of cake, you will not want a second piece.  Why?  You’re bored!  Seriously.  Five or ten minutes of thinking only about cake is way more time than you need to cover all the bases.

The definition of savor is to “taste (good food or drink) and enjoy it completely.” Food as entertainment; what an interesting thought!

2014 March 005When I savor my food, I find myself feeling grateful for my abundance and for my taste buds.  If you look at the anatomy of the human mouth, we were created to enjoy eating.  Carnivore teeth can bite and swallow, but not chew.  Herbivore teeth can chew, but really, how many taste buds would you want if you were chewing lunch for the fourth time?  Don’t get me started on jellyfish; their mouth is also their anus, so you know they thank God that they don’t have taste buds.  (And I thank God that I’m not a jellyfish!)  The point is, God created food to have flavor and our mouths to detect those flavors.  Just as I realize how blessed I am with my family when I pause and think about it, I am more thankful for my food when I pause and think about it.  (If I’m inaccurate with the biology lesson, forgive me; I’m still convinced that humans have the best deal meal-wise.)

Paying attention while you eat is harder than it sounds.  I never used to sit down to eat without something to do: talk with someone, read something, watch TV.  It still feels weird to sit at an empty table and focus on my food, but I enjoy what I eat so much more now.

P1010687About a year ago my mom said something that sounded crazy to me at first.  She said, “I’m not going to eat Hershey’s chocolate anymore.”  But Mom, that reduces your chocolate options by, like, 90%!  What kind of insanity is this?!

She loves Harry and David’s dark chocolate truffles and she has good reason to: they’re awesome.  They’re so awesome, in fact, that Mom decided not to waste her time, money, or calories on sub-par chocolate.  She became a chocolate snob.  And she should be applauded!

We need to learn not only to enjoy our food while we eat it so that we don’t wish for more when it’s gone, but we also need to learn to stop eating foods that are not worthy of our time, money, and calories.  At church potlucks and family dinners, I used to finish anything I put on my plate, whether it was fabulous, fairly good, or future compost.  Now I try many things, but only finish what tastes fabulous, especially when it comes to desserts.  If I’m only supposed to consume X number of calories per day, I’m not going to waste them on mediocre food.  Does that make me a snob?  Yes it does.  But I’d rather be a food snob than eat like a garbage disposal as I used to.

037newThere’s one exception to savoring your food, of course: vegetables!  Feel free to shovel your veggies in like you’re stoking the engine of an express train.  Don’t get me wrong, vegetables can be fabulous (if yours aren’t, try adding garlic) and they should be savored.  But if you don’t particularly like veggies and you’re only eating them because they’re good for you, then don’t savor them.

You know how sometimes you just want to plant yourself in front of the TV and stuff your face?  You’re not hungry, particularly, but you want that repetitive plate-to-face action happening?  Choose a veggie.  It’s mindless eating, so do it with a food that won’t hamper your goal when consumed in large quantities.

 P1010356So I commend the enjoyment of life, because there is nothing better for a person under the sun than to eat and drink and be glad. Then joy will accompany them in their toil all the days of the life God has given them under the sun.” Ecclesiastes 8:15

Eat Your Feet: a Quick and Dirty Portion Guide for Weight Loss

portion-statueI want you to put your foot in your mouth. Portion control is a big factor in weight loss and healthy eating and –whoa, hey! I did not think you were that flexible. Get your toes away from your nose, it was only a metaphor. I just meant that your foot is about the size of a properly proportioned meal.

Before I lost weight, I ate pretty healthy: cooked from scratch most days, got some veggies in there somewhere, and limited the junk food. The problem was I ate twice as much pretty-healthy-food as my body needed. I’m not exaggerating: twice as much.

I like food. It tastes good and it’s fun to eat. Can I get an amen? The problem was not that I ate but that I ate again and again and again at each meal.  There’s nothing wrong with enjoying your food. In fact, I encourage you to enjoy your food with undivided attention. Studies show that if we eat while we’re distracted—watching TV, checking email—we eat about 30% more than when we simply eat. Enjoy your food thoroughly, but when your portion is gone, stop eating.

portion-handsEating proper portion sizes is easy to do with the measuring tools you have on you: your fists. Your two fists are the size of your one stomach, so you can use your fists to quickly gauge how much food will fill your belly. A meal is equal to four fists and two of those fists should be fruits or vegetables. Four fists is roughly the size of your foot, so when you’ve put your foot in your mouth, you stop eating. I repeat: you stop eating. It’s that simple and it’s that hard.

If you’re used to eating a lot, four fists isn’t going to look like enough food at first, but if you savor your food, really savor it, and concentrate on the flavors and textures, you’ll be bored with eating by the time your plate is empty. If you cut the food into small bites, it feels like you’re eating more. One study found that people who ate half a bagel cut into four pieces consumed less for lunch an hour later than people who ate the same half bagel in its full moon natural form.

portion-plateAnother study found that eating smaller bites (nickel sized) and chewing a little longer (9 seconds) helped participants eat 65% less food than those who took larger bites (3 nickels) and chewed less (3 seconds). That’s a lot of numbers… look, forget the numbers and just make an effort to chew more and eat more slowly. The longer you take to eat, the more time your stomach has to notify your brain that it’s full. Perhaps it’s not the amount of food on the plate, but the time we spend eating that makes us feel satisfied. Metaphoric translation: put your foot in your mouth and nibble your toes. If you’re still hungry after eating two fists of food and two fists of veggies, keep thinking about feet near your mouth. Toe jam near your tongue, bunions touching your boca, sweaty soles approaching your saliva… your appetite should disappear in no time.

 

How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.

Song of Solomon 7:1 NIV

 

Effect of taking smaller bites outweighs tendency to eat more when distracted

https://www.sciencedaily.com/releases/2013/01/130123195250.htm

Small Bites, Big Weight Loss http://www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss

To Slim Down, Take Smaller Bites http://www.rodalesorganiclife.com/food/eating-small-bites-lose-weight

 

Images courtesy of: sexy food episodes (hands), http://theberry.com/2012/01/31/need-a-little-motivation-38-photos/ (plate), Wired (statue)

Bible and Portion Control

The Bible uses the word “portion” over 80 times. It can refer to land, food, inheritance, etc. but the common thread is that your “portion” is what you get, no more, no less; it is set aside for you and belongs to you. So how does this relate to weight loss? It’s all about your response to your portion.

If you look at the recommended portion sizes and servings, it makes you want to buy smaller plates because the amount of food we need to eat each day to thrive isn’t as much as we think it is. One of my biggest breakthroughs in losing weight was to stop going back for seconds. When I go back for seconds, it’s not because I still feel hungry, it’s because the food is delicious and I want to repeat that great experience I had the first go round. I am not satisfied with my portion. However, if I take my time, eating slowly and savoring each bite, I find that I don’t need to go back for seconds. The firsts have satisfied.

The secret to successful portion control is gratitude. The more grateful I am for what’s in front of me-yes, even broccoli-the more I’m able to let go of my desire for the foods I “can’t” have or can’t have as much of right now. I am content with my portion.

Our culture teaches us that we should eat plus: we should eat while reading, while browsing the internet, while watching TV, while driving, and so on; that eating requires entertainment. But eating is a form of entertainment. Eat without distraction and when it becomes boring (ie. you’ve had enough), stop eating. Be content with your portion.

 

“My flesh and my heart may fail, but God is the strength of my heart and my portion forever.” Psalm 73:26

 

“I know what it is to be in need, and I know what it is to have plenty. I have learned the secret of being content in any and every situation, whether well fed or hungry, whether living in plenty or in want.” Philippians 4:12

 

Eat Your Feet: a Quick and Dirty Portion Guide for Weight Loss

portion-statueI want you to put your foot in your mouth. Portion control is a big factor in weight loss and healthy eating and –whoa, hey! I did not think you were that flexible. Get your toes away from your nose, it was only a metaphor. I just meant that your foot is about the size of a properly proportioned meal.

Before I lost weight, I ate pretty healthy: cooked from scratch most days, got some veggies in there somewhere, and limited the junk food. The problem was I ate twice as much pretty-healthy-food as my body needed. I’m not exaggerating: twice as much.

I like food. It tastes good and it’s fun to eat. Can I get an amen? The problem was not that I ate but that I ate again and again and again at each meal.  There’s nothing wrong with enjoying your food. In fact, I encourage you to enjoy your food with undivided attention. Studies show that if we eat while we’re distracted—watching TV, checking email—we eat about 30% more than when we simply eat. Enjoy your food thoroughly, but when your portion is gone, stop eating.

portion-handsEating proper portion sizes is easy to do with the measuring tools you have on you: your fists. Your two fists are the size of your one stomach, so you can use your fists to quickly gauge how much food will fill your belly. A meal is equal to four fists and two of those fists should be fruits or vegetables. Four fists is roughly the size of your foot, so when you’ve put your foot in your mouth, you stop eating. I repeat: you stop eating. It’s that simple and it’s that hard.

If you’re used to eating a lot, four fists isn’t going to look like enough food at first, but if you savor your food, really savor it, and concentrate on the flavors and textures, you’ll be bored with eating by the time your plate is empty. If you cut the food into small bites, it feels like you’re eating more. One study found that people who ate half a bagel cut into four pieces consumed less for lunch an hour later than people who ate the same half bagel in its full moon natural form.

portion-plateAnother study found that eating smaller bites (nickel sized) and chewing a little longer (9 seconds) helped participants eat 65% less food than those who took larger bites (3 nickels) and chewed less (3 seconds). That’s a lot of numbers… look, forget the numbers and just make an effort to chew more and eat more slowly. The longer you take to eat, the more time your stomach has to notify your brain that it’s full. Perhaps it’s not the amount of food on the plate, but the time we spend eating that makes us feel satisfied. Metaphoric translation: put your foot in your mouth and nibble your toes. If you’re still hungry after eating two fists of food and two fists of veggies, keep thinking about feet near your mouth. Toe jam near your tongue, bunions touching your boca, sweaty soles approaching your saliva… your appetite should disappear in no time.

 

How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.

Song of Solomon 7:1 NIV

 

Effect of taking smaller bites outweighs tendency to eat more when distracted

https://www.sciencedaily.com/releases/2013/01/130123195250.htm

Small Bites, Big Weight Loss http://www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss

To Slim Down, Take Smaller Bites http://www.rodalesorganiclife.com/food/eating-small-bites-lose-weight

 

Images courtesy of: sexy food episodes (hands), http://theberry.com/2012/01/31/need-a-little-motivation-38-photos/ (plate), Wired (statue)

Slow Motion Arm

There once was a woman from Goshen

With one arm equipped with slow motion.

When eating her mutton,

She pushed a small button

That slowed down her arm’s locomotion.

 

This woman’s slow arm lifted forkfuls

To her mouth at half speed of normal.

She chewed with delight

And savored each bite

And felt satisfied with her belly full.

 

This slow motion arm gave her time

For her belly to talk to her mind.

“I’m full,” belly said.

“That’s great,” said her head,

“Stop eating now.” Slo-mo worked fine!

Count, Count, Count Your Calories (Song)

Count, Count, Count Your Calories

(To the tune of Row, Row, Row Your Boat)

 

singing-womanCalories to count

Every day, each meal.

Calories, calories, calories, calories,

Day one I count with zeal!

 

Seven, eight days go by

Counting every food.

Calories, calories, calories, calories,

No longer in the mood.

 

Some foods’ counts are high.

Noodles, muffins too.

Hoagies and ice cream and peanuts, tortillas.

I didn’t have a clue.

 

Calories to burn

As I exercise.

Calories, calories, calories, calories,

Watch the number rise!

 

If I walk a mile,

Quickly as I please,

Calories, calories, calories, calories,

Burns an ounce of cheese.

 

row-row-row-your-boatCount, count, count your calories

If only for a week.

Teaches you, teaches you, teaches you, teaches you

Weight loss that you seek.

 

Sure have learned a lot

Counting calories.

Let me eat, let me eat, let me eat, let me eat,

Wisely choosing, please.

 

 

Images courtesy of Clipart Kid (woman singing), abcnotation.com (music notes)

Portionography 101

portion-statueI want you to put your foot in your mouth. Portion control is a big factor in weight loss and healthy eating and -whoa, hey! I did not think you were that flexible. Get your toes away from your nose, it was only a metaphor. I just meant that your foot is about the size of a properly proportioned meal.

Before I lost weight, I ate pretty healthy: cooked from scratch most days, got some veggies in there somewhere, and limited the junk food. The problem was I ate twice as much pretty-healthy-food as my body needed. I’m not exaggerating: twice as much.

I like food. It tastes good and it’s fun to eat. Can I get an amen? The problem was not that I ate but that I ate again and again and again at each meal.  There’s nothing wrong with enjoying your food. In fact, I encourage you to enjoy your food with undivided attention. Studies show that if we eat while we’re distracted—watching TV, checking email—we eat about 30% more than when we simply eat. Enjoy your food thoroughly, but when your portion is gone, stop eating.

portion-handsEating proper portion sizes is easy to do with the measuring tools you have on you: your fists. Your two fists are the size of your one stomach, so you can use your fists to quickly gauge how much food will fill your belly. A meal is equal to four fists and two of those fists should be fruits or vegetables. Four fists is roughly the size of your foot, so when you’ve put your foot in your mouth, you stop eating. I repeat: you stop eating. It’s that simple and it’s that hard.

If you’re used to eating a lot, four fists isn’t going to look like enough food at first, but if you savor your food, really savor it, and concentrate on the flavors and textures, you’ll be bored with eating by the time your plate is empty. If you cut the food into small bites, it feels like you’re eating more. One study found that people who ate half a bagel cut into four pieces consumed less for lunch an hour later than people who ate the same half bagel in its full moon natural form.

portion-plateAnother study found that eating smaller bites (nickel sized) and chewing a little longer (9 seconds) helped participants eat 65% less food than those who took larger bites (3 nickels) and chewed less (3 seconds). That’s a lot of numbers… look, forget the numbers and just make an effort to chew more and eat more slowly. The longer you take to eat, the more time your stomach has to notify your brain that it’s full. Perhaps it’s not the amount of food on the plate, but the time we spend eating that makes us feel satisfied. Metaphoric translation: put your foot in your mouth and nibble your toes. If you’re still hungry after eating two fists of food and two fists of veggies, keep thinking about feet near your mouth. Toe jam near your tongue, bunions touching your boca, sweaty soles approaching your saliva… your appetite should disappear in no time.

 

How beautiful your sandaled feet,
    O prince’s daughter!
Your graceful legs are like jewels,
    the work of an artist’s hands.

Song of Solomon 7:1 NIV

 

Effect of taking smaller bites outweighs tendency to eat more when distracted

https://www.sciencedaily.com/releases/2013/01/130123195250.htm

Small Bites, Big Weight Loss http://www.shape.com/blogs/weight-loss-coach/small-bites-big-weight-loss

To Slim Down, Take Smaller Bites http://www.rodalesorganiclife.com/food/eating-small-bites-lose-weight

 

Images courtesy of: sexy food episodes (hands), http://theberry.com/2012/01/31/need-a-little-motivation-38-photos/ (plate), Wired (statue)