Mindful Eating
FEATURED RECIPE
Hash Brown Latkes
Recipe & Picture from The Spruce Eats
Ingredients
- 3 cups frozen shredded potatoes
- 3 TBSP grated onion
- 2 large eggs, beaten
- 1 tsp kosher salt
- Vegetable oil, as needed
- Optional garnishes – sour cream; dill
Instructions
- Place potatoes in a clean dishtowel and squeeze out as much liquid as possible.
- In a large bowl, combine first four ingredients.
- Heat ½ inch oil in a large heavy-bottom skillet over medium-high heat until shimmering.
- Cook in batches to avoid crowding. Place ¼ cup spoonfuls of potato mix into oil, press down gently.
- Fry for 5-6 minutes per side, until brown on each.
- Drain on paper towels. Salt lightly while still warm.
- Serve with desired garnishes.
10 Principles of Intuitive Eating
- Reject the Diet Mentality.
- Honor Your Hunger
- Make Pease with Food
- Challenge the Food Police
- Discover the Satisfaction Factor
- Feel Your Fullness
- Cope with your Emotions with Kindness
- Respect Your Body
- Movement – Feel the Difference
- Honor Your Health – Gentle Nutrition
For more details click here.
Mindful Eating
You may have heard the terms Mindful Eating or Intuitive Eating floating around in the news or social media. What do these terms mean? Will these practices help you meet your healthy eating goals?
The idea of eating when hungry and stopping when full isn’t new. In fact, a book written over 25 years ago called “Intuitive Eating: A Revolutionary Anti Diet Approach” by Evelyn Tribole and Elyse Resch discussed this idea in detail. Since then, the ideas have expanded into popular culture including YouTube and social media sites (some with qualified individuals and many without!) A core concept of mindful eating is “eating when you are hungry and stopping when you are full.” We are born with this skill, but, as time goes on, we may eat when we are bored, nervous, happy, sad etc. One thing you can do is ‘check in’ with your body and give your hunger a number from 1-10, with 1 being not very hungry at all and 10 being ravenous. You might try doing this every time you eat (maybe while washing your hands).
When you are ready to eat, make sure you take your time and enjoy your food. Slow down when eating to focus on flavors and textures. Many of us may be on automatic pilot eating as quickly as possible, so this may take some training. Start by chewing your food well and taking your time with the meal. Put your fork down between bites and have a conversation with your dining partner at home or work.
Fuel Up & Feel Good
The first important factor in deciding what to eat is what makes your body feel and work well. Easier said than done!
Make a list of foods that are easy for you to digest or meals that help you get through your workday. This differs for everyone, but the meal or snack will probably contain carbohydrates, fats, and protein. This balance will lead to feeling full longer and may help prevent the need for that 2 pm candy bar and coffee after lunch.
Get Enough Sleep
Researchers have reported the reward regions of the brain become more sensitive to cravings when people are sleep deprived (getting less than six hours of sleep a night). The more tired you are, the more easily you’ll gravitate toward foods high in sugar and fat.
A 2019 Study conducted by Bhutani and her colleagues found just one night of sleep deprivation left subjects more susceptible to the tempting sugary and fatty food. It may seem like the chips and cookies are calling your name.
Stop Food Guilt
Finally, a crucial aspect of Intuitive Eating is to STOP feeling guilty about what you are eating. HOW? First, STOP negative talk about food. You may catch yourself saying, “I’m so bad” or “I’m cheating.” News flash: having some ice cream or cookies does not make you “bad.” You may feel like you are dragging or sluggish if you eat only sweets and processed food, but you are not a bad person because of what you eat.
Food does not have moral value. Eating one thing or another does not make YOU “bad” or “good.” Start removing guilt from food. Strive to eat what makes you feel good AND fuels your body.
Selected Sources & Further Reading
- Bhutani S. et al. “Change in eating pattern as a contributor to energy intake and weight gain during the winter holiday period in obese adults,” International Journal of Obesity; 44; 1586-1595
- Bhutani S et al. Olfactory connectivity mediates sleep-dependent food choices in humans,” Neuroscience.
- Website: “The Original Intuitive Eating Pros”
YouTube
- “Intuitive Eating: Make Peace with Food, Mind & Body,” Evelyn Tribole, MD RDN. (1:01:21)
- “Research Horizon: Surabhi Bhutani – the Science of Smell, San Diego State University. (01:40)
Published: November 4, 2022; vol. 65
