The Family Table

Educating Families About the Benefits of Family Meals

Archive for the tag “science”

Slow Down, Notice and Enjoy

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This Week’s Recipe

This is a 2nd blog edition offering you tidbits on bringing awareness to the act of eating. With awareness a new layer of wellness is revealed that comes from within you! The process of increasing eating awareness is really the same for everyone. One begins by simply slowing down and noticing. Think of it as observing yourself – simply observing your thoughts, feelings and behaviors. They are in constant play as we travel through our day and are part of what makes us a unique individual.

Slow down. If we could all slow down just a little bit! We live in a fast-paced society that allows for little time to pause, little time to reflect. Dr. Stephanie Brown, author of “Speed: Facing Our Addiction to Fast and Faster — and Overcoming Our Fear of Slowing Down”, outlines a strong case for the benefits of slowing down and the hazards of multi-tasking.

How do we slow down with eating? We begin with the act of a pause. Turn off the TV, remove the newspaper, magazine or school work, move away from the computer screen.

Megrette Fletcher, M.Ed., RD suggests slowly reciting a series of words just moments before we eat to bring our attention to the act of eating. Think of what each word or phrase means as you read:

Relax. Be attentive. Savor. Take your time. Be deliberate. Give thanks. Don’t rush.  Experience every bite. Take only what you need. Be gracious. Live in dignity. Treat yourself well. Enjoy those with you.

Write these words on 3” by 5” cards. Place a card on your dining table at home, in your car and at work. Pause. Step away from eating on ‘auto-pilot’.

Notice.  Remain in the moment as you begin, during and as you end the meal. Notice sensations of hunger before a meal and fullness as you end a meal. There are many hunger-fullness rating scales available. The following was created by Debra Waterhouse:

10 – Absolutely, positively, lie-on-the-floor stuffed
9 – So full, starting to hurt
8 – Very full and bloated
7 – Feels food in stomach, comfortably full
6 – Feels food in stomach, not yet comfortably full
5 – No sense of food in stomach, no hunger signals
4 – First, early signals that your body needs food
3 – Stronger signals to eat
2 – Very hungry, irritable
1 – Extreme hunger, dizziness

Listen to your body. How often do you eat when physically hungry? How often do you eat to point of uncomfortable fullness? For now, just notice. If you are not physically hungry, why do you eat? Consider that eating can truly only solve those problems associated with hunger and a physical need for nourishment.

Enjoy. Enjoying eating allows you to experience every bite – the first, the last and all the bites in-between. Allow the attention you bring to eating to enliven your senses: sight, smell, texture, hearing and taste. Notice when your mind wanders, gently bring it back to the act of eating the next bite. Eating in this way allows you to mindfully consider the following. Am I enjoying this? Am I reaching fullness?  Can I be done eating now? When we do not notice the enjoyment of food, we miss out on being satisfied on just the right amount.

You can become a more mindful, aware eater. Just like any new skill the journey is in the daily practice.

Ann Reidenbach, MPH, RD, CD of Reidenbach Nutrition, LLC

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Bringing Awareness to the Act of Eating

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This Week’s Recipe

There is an abundance of health and nutrition information available to us from health professionals, books, the internet, coaches, store clerks, friends and family. Most of this information, sometimes conflicting, offers us tips on what and where to eat. It can be difficult to sift through all of the information coming at us leaving one to consider “what is really right for me?”

You might consider slowing down all of that chatter in your mind about food, weight and health and consider a focus on self awareness. This blog edition – and 2 more to follow – will offer you a foundation of how bringing awareness to the act of eating can improve eating behaviors and attitudes opening a new layer of wellness that comes from within you! This process of increasing eating awareness is really the same for everyone. One begins by simply noticing and learning, without judgment, about one’s unique relationship with food and the act of eating. Think of it as observing yourself with kindness – thoughts, feelings and behaviors!

Our relationship with food includes how we think and talk about food. Both of these drive our behaviors around food. Do you ever think the donuts in the break room at work are ‘calling’ you? Of course, they are not, but it is an indication of your attitude about donuts and how you have experienced them in the past. Consider all of the thoughts you have about and around food for 1 day. Write them down. This awareness of thoughts will give you a good sense of what your unique relationship with food is.

Growing self awareness will help to see what triggers you to eat. If you are not physically hungry why do you eat? Consider that eating can truly only solve those problems associated with hunger and a physical need for nourishment. We are triggered to eat in “non-hunger” ways. Some examples include when physically tired or when feeling anxiety or having worried thoughts. Why do you eat when not hungry? Make a note of it – become aware.

You may discover that you have some eating behaviors you wish to change. Permanent changes in troublesome eating habits usually don’t happen through control and willpower, but by personal awareness and acceptance of what’s happening in that moment of eating. In the next blog edition we will explore how new health habits emerge with self awareness and acceptance.

Ann Reidenbach, MPH, RD, CD of Reidenbach Nutrition, LLC

What Grade Does Fast Food Get You?

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This Week’s Recipe

When I was growing up in south central Pennsylvania, the closest fast food restaurants were about 15 miles away. Fast food was something I ate infrequently, maybe a few times a year. Today, nearly every tiny town has some form of fast food and most families eat fast food on a fairly frequent basis. Nearly half of Americans eat fast food anywhere from once a week to several times a week.

However, a new study shows we may want to rethink how often we feed fast food to our children. In looking at the school performance of over 11,000 children, it was found that the amount of fast food children eat may be linked to how well they do in school. The more fast food children ate in fifth grade, the lower their growth in reading, math, and science test scores by the time they reached eighth grade.

It wasn’t just a small difference either – students who ate the most fast food had test score gains that were up to about 20 percent lower than those who didn’t eat any fast food. The lead author of the study said, “There’s a lot of evidence that fast-food consumption is linked to childhood obesity, but the problems don’t end there. Relying too much on fast food could hurt how well children do in the classroom.”

Children who ate fast food four to six times per week or every day had significantly lower gains in reading, math and science compared to children who did not eat any fast food the week before the survey. Although the study didn’t determine why children who ate more fast food didn’t do as well in school, the researchers point out that fast food lacks certain nutrients, like iron, that help children’s brains develop. Diets high in fat and sugar, like fast food, have been shown to hurt memory and learning.

As a mom who does rely on fast food sometimes to get a meal on the table, what do I do with this information? Well, it will certainly cause me to rethink how often I go through the drive-through. If you do need to go through a drive through to get dinner on the table, here are some hints to make the meals not quite as unhealthy:

  • Skip the soda pop. Choose the milk or water option.
  • Drop the fries and either choose a fruit option with a kid’s meal, or if you are serving the fast food at home put some fresh fruit on the table or quickly heat up frozen veggies.
  • Try to choose grilled meat, rather than deep fried.

Holli-Seabury-2012

Holli Seabury
CEO and Mother of Seven

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