Plan your cheats and limit them to once a week.
Make the cheat a meal, not a snack, and not all day.
Try not to splurge with your trigger foods.
This story about overeating starts and ends like every story where I’m at a restaurant. First, I’m handed a gargantuan menu with more writing than War and Peace, asked what I’d like to drink, and a complimentary basket of something is lovingly placed on the table right in front of me. At first I think to myself, I’ll just have one breadstick. Just one to tide me over until I order. Then I start digging into the menu. After page 37 I’ve narrowed down my dinner choices to my top 12. The waiter comes back and asks if we need more time. What do you think? I haven’t even reached the halfway point of your menu yet. And can you please bring more breadsticks? Choosing my optimal dish from your menu is real work here. Yes I’d like a refill on my Coke too. Thank you.
An hour later I’ve eaten more food then some people eat in a month, I’m leaned back in my chair wondering how in the hell I’m going to make it to the car, and I’m debating whether the fact that I’m sweating is a sign I’m having a heart attack or maybe it’s just hot in the restaurant.
Why do I do this to myself?
First of all, I’m not alone. That doesn’t make this story less glutenous, but it does make me feel better to know I’m not alone sitting in the shovel + face = me club. Second, it’s become so much easier to overeat now. So let’s take a look at why that is and maybe I can figure out how to keep my next chair from being a forklift.
It turns out that portion sizes in America have been growing in direct proportion to our waistbands. And the cruel trick is that visual aspects of a meal have been shown to influence how much we eat. For example, if you put pork chops in front of my beautiful wife, and a whole pig in front of me, I’m just as likely to finish my plate and report feeling less full afterwards. Sneaky eyes tricking my brain. So it’s pretty important to be aware that you are likely to eat however much food is on your plate, regardless of amount.
So I’m at dinner and I’m on my 12th breadstick. Don’t judge. You know they’re good. After that many though, I’m getting kind of bored with breadsticks. The good news is the salad just came out. And it’s green so it must be healthy. Just when the salad is making me a little too green, out comes my soup, and then my main dish, and my side dishes are waiting for me after that, and then ice cream. You get the picture. Too much variety can cause us to eat more than we would otherwise. In fact, researchers found that people ate four times as much when given multiple different foods. Four times? Amateurs.
The TV is on tuned to Westworld, the popcorn is popped, the butter is melted, and my Coke is on the coaster. I’m ready to go. An hour later the popcorn is gone, the Coke is empty, Westworld is over, and my wife is upset because I didn’t share a single piece with her. How did that happen? Well first, let’s be honest, I don’t share well. Second, I didn’t even realize I was eating. Eating while distracted by something else interrupts the mechanisms in our bodies that would normally stop an eating session, like feeling full. I tried to explain this to her. I didn’t know eyes could roll that far back into someone’s head.
So the answer to all of this is to eat mindfully and be aware of portion size. At a restaurant now, I might eat only half of the meal brought to me and no breadsticks. Practicing mindfulness while eating helps, and I don’t need a wheelchair assist to get to the car after dinner.
Please share, what are some of your favorite self care practices?
Hi I’m new here! I’m Katie and this is Matt and we are on this crazy journey to health. More specifically a healthy mind body and spirit. Somewhere along the way we have both forgotten who we are, what our dreams are, why it feels good to be healthy both mind, body & spirit. It is time to change that and because we are learning so much on this journey we wanted to share it with you!
We think humor helps everything, so expect to laugh with some punnies or funnies along the way!
What does it mean to have a healthy mind, body and spirit?
To us it means a few things.
A healthy body is not what you are probably thinking, for both of us we want to feel good and have energy to go with it. I recognize that eating healthy is key but let’s be real I am not going to likely do it 100% of the time. I like beer, and cookies and probably 100 other things that are not considered healthy! So the key for us, is a balance where the good outweighs the bad (no pun intended there)! We both are signed up to “run” the Warrior Dash 5k in September and well we would both like to do it without dying (yes that may be a touch on the dramatic side)!
Somewhere along the way, we both started listening to what others have to say which resulted in not believing in ourselves. You guys, Matt is so funny and has such a gift to share with the world. He was not doing this because of his horrible self talk and I am not any better. This is something that needs to change if we want to achieve our goals and ultimately be our best selves, cheesy I know, but that is our vision.
I am not sure about you, but in my day to day happenings, I often am the last person who I think of. Right now in both of our lives, self care is just a dream. Taking time for a hair cut/color, massage or a mani/pedi happens so rarely that I do not even remember the last time I enjoyed any of the above. One of the things that both Matt and I have been taught is that you have to have your cup full before you can fill others. This is a lesson that we have both seen come to be true. This journey is how to put ourselves first so that we can give.
Well, you have read this far, so I invite you to come along on our journey to a healthy mind body and spirit. We are about as real as it gets, so I am quite positive that this journey will include some funny outtake and blooper reals but just realize, its all real! Hold on, because here we go!