I was at a cholesterol info class last night. One of the things that the doc and the dietician both said was this:

"You have to watch everything you put in your mouth."

I wonder how people feel about that?
Given my family history, I do need to watch everything I put into my mouth. I have to fit in treats and special dinners out according to a plan- otherwise I gain weight.

OTOH, when they said it, I also had a reaction- like watching every mouthful is an extreme behavior.

But...they talked about pre-diabetes and metabolic syndrome- that with Americans being overweight it's becoming epidemic.

Since we've not had a HW in some time, I thought I would see what you all think.

Is it extreme to watch every bite?

sandy, definitely strikes some chords!

Wow, Sandy!

Without thinking I can claim 6 of the 11 points.

Linda

Late last week I found a book in the library that addresses mindless eating issues. I'd probably not have bought the book as it is aimed at younger adults who are just coming to grips with choices around eating, but since it was in the library, I checked it out.

I found this list interesting:

PERSONAL RISK FACTORS FOR MINDLESS EATING:
1. Poor body image or unhappiness with one's body
2. Low self-esteem
3. Repeated dieting
4. Sensitivity to other people's opinion
5. Highly self-conscious- especially about appearance
6. perfectionism
7. Control issues
8. Having a dysfunctional family
9. Feeling ineffective, inadequate, insecure, feel as if you have little control over your own life
10. Early onset of puberty
11. Trauma (divorce, sexual abuse, grief, loss emotional or physical abuse.)

The book is call Mindful Eating 101 by Susan Albers

*Again, I don't see the book as a "must have" for my library, but some of her points seem very valid and interesting.

BTW, I could relate to most of the risk factors at one point in my life.

sign me up for the brain surgery!

the counting fries is a good point. my BF has eat dessert every day. she eat a few bites and pushes it away. for me...i was be thinking and thinking about that dessert--do i want it onow? plan for it later? it would take me hours of thinking probably. maybe that is obsessive? possible.

quote:

From Iz: i think, you are fine if you can watch every bite and still be balanced, and happy.

One of the most balanced and least obsessed people I know counts french fries.

I find it interesting how we are all different. One person's counting fries is "mindful" and another is "obsessed".

And I know people who SAY that they are being "mindful" or "careful" but are obsessed (actually, I've been there...)

And I know people that might appear obsessed, like counting fries, but really aren't.

I think that it is the emotion and feelings behind the behavior.

I‘ve also been thinking about this (thus let me add, LONG POST WARNING!!! Lol!!!)

I think that it is possible to “watch every single little bite” for short periods of time. Like I can journal PERFECTLY… for about 3-4 weeks… and then I burn out.

I think that the trick is to find “good enough”. A person CAN’T be perfect… and we need to strive for “good enough”.

I also REALLY agree with Sheri.

quote:

Originally posted by Sheri in Reho:
I sometimes ate the wrong foods (mostly sweets) DESPITE being mindful of the consequences.

We’ve all been there, done that. The person that figures out the solution to THAT, will have more $$$ than Oprah.

I think that is the hardest thing to conquer, “I know what to do. I’m just not doing it”. Or a person can draw a line in the sand and say, “I am NOT gaining any more weight!!!!” and then at the very next meal, kick sand over the line.

I’m reading an interesting book by Dr. David Kessler (who used to be head of the FDA). Well, *I* find it interesting… I think the book was written for me. The first few chapters of the book are page after page after page of overeating rat studies. OMG! One of my favorite things in life!!

Here is a Wash Post article: http://www.washingtonpost.com/...2009042602711_3.html

And basically, the book does a pretty good job of explaining why we overeat from a scientific point of view.

quote:

"Highly palatable" foods -- those containing fat, sugar and salt -- stimulate the brain to release dopamine, the neurotransmitter associated with the pleasure center, he found. In time, the brain gets wired so that dopamine pathways light up at the mere suggestion of the food, such as driving past a fast-food restaurant, and the urge to eat the food grows insistent. Once the food is eaten, the brain releases opioids, which bring emotional relief. Together, dopamine and opioids create a pathway that can activate every time a person is reminded about the particular food. This happens regardless of whether the person is hungry.

Not everyone is vulnerable to "conditioned overeating" -- Kessler estimates that about 15 percent of the population is not affected and says more research is needed to understand what makes them immune.

But for those like Kessler, the key to stopping the cycle is to rewire the brain's response to food -- not easy in a culture where unhealthy food and snacks are cheap and plentiful, portions are huge and consumers are bombarded by advertising that links these foods to fun and good times, he said.

Basically, we’ve got these pathways laid down in our brains saying, “Do it!!!! Go ahead and eat it!!! You know that you want it!!!!” In a way, the pathways is just a scientific name for habits. But very few us think about that we have electrical impulses going of in our brains DRIVING our habits.

Generally, we tend to think of habits from an old religious question. We tend to think of humans having “free will”. When really, we are pretty much like rats with neurons in our brains saying, “Push the lever and get some Cocoa Cripsies!!!!” (One of the rat’s favorites…).

And it is possible to teach an old dog rat new tricks and rewire the brain. Sort of like a stroke victim relearning to walk or talk after the pathways are all damaged.

In a WAY, this book is the physical science behind Beck’s cognitive therapy and the “Train your brain to think like a thin person”.

Beck’s “exercise your resistance muscle” is the same as “lay down new pathways in the brain”.

And even when we have new pathways established… the old pathways are still there and those neurons are still firing away saying, “Eat it!!!”. Thus, as we all know, perfection is not possible. And sometimes the old pathways (or habits) win out over the new.

I think that perhaps… There might be some value to “watching every little bite”, if a person thought in terms of “rewiring the brain”.

I think that every single one of us on this board has had the experience of “white knuckling” it. We’ve also had the experience of White Knuckling it for a while and then noticing, “OMG… I drove past McDonalds… and was singing to the radio and I didn’t even think about fries today!!! OMG!!” or, "OMG! I was stress today and didn't think CANDY!!!"

And visa versa… a lapse can turn into a relapse. If we abandon the new brain pathway/habit… and go back to the old one… that isn’t too good to get those neurons firing again, obviously.

But this research shows why people like Black and White or “All or Nothing” diets or thinking so much. How does a person do “moderation” and eat some of Cocoa Crispies and not fire up that brain pathway that says, “Overeat!!! Eat it ALL!!!”

I wouldn’t be surprised if the next cure for obesity is surgery… but rather than gastric bypass… it will be a lobotomy of sorts to destroy the overeating pathways and stop those neurons from firing.

sandy, i think what you describe sounds do-able.

sheri, i like your explanation of mindful eating. so so true!

I have been dieting longer than some of you have been alive (about 45 of my 56 years)...and I know that the thing that has always gotten me in trouble is being over-restrictive. It leads me to think only of what I am not allowing myself to have until I become obsessive about it and binge on it.

That said, I agree with Brie that mindful eating is a positive thing--not a restrictive thing. I can be AWARE of everything I put in my mouth without obsessing about it...or without restricting myself to a ridiculous degree.

In fact, after I joined this board in early 2003 and then began my journey to healthier living in mid-2003, I don't think it has been possible to eat mindlessly very much if at all. Once armed with information about what is and is not good for you...once you become a label reader...once you have read many issues of Nutrition Action...you just can't go back to being COMPLETELY mindless again.

Does that mean I am at goal weight like some of you? Nope. Definitely not. In fact, over the 6 years since I began my journey and lost my weight initially, I have slowly gained back my weight. Does that mean I always ate mindlessly? No. It means that I sometimes ate the wrong foods (mostly sweets) DESPITE being mindful of the consequences.

To me, mindfulness is not black and white...there are shades in between.

quote:

Originally posted by Brie:


I'm wondering what they meant by the statement. Did they mean you have to be perfect 100% of the time with what you eat?

No. They were both quick to point out that you need to indulge yourself with favorite foods. BUT you have to plan those indulgences and limit them so that you can maintain a healthy body weight.

They said that a big part of being aware of everything you eat is allowing for extras. You can't walk by the M and M bowl and grab a handful because they look good three times a week, but you can eat cake at your friend's birthday party if you mostly stay clean with food. It's give and take with lots of days where you are disciplined.

I have been thinking about this all day too...
Basically they are saying that you can't eat mindlessly and stay at a healthy BMI. I was thinking about people I know who are at healthy body weights. All of the people I could think of are aware of their food most all of the time. They probably don't talk about it in social situations, but I know from more in depth conversation that they watch intake carefully and plan for indulgences.

quote:

Originally posted by Sandy:
"You have to watch everything you put in your mouth."

I wonder how people feel about that?

Is it extreme to watch every bite?

I'm wondering what they meant by the statement. Did they mean you have to be perfect 100% of the time with what you eat? If so, I don't think that's realist. If they meant that you need to be mindful about what's going in your mouth, than I buy that. To me that makes it more about mindful eating, planning for treats and balancing things out.

I agree with Iz. I too went through a super-restrictive program years ago and ended up binging which was far worse than if I just allowed myself to eat everything in moderation, all throughout the week. I also question the stress this puts on us, being overly restrictive. Stress can be just as bad, in my opinion, as foods we consume. I feel a good balance of foods, coupled with exercise is the best way to go.

Again-my opinion-the diabetes and metabolic syndrome and the epidemic of overweight people in America is really just a matter of food convenience and readily available processed junk everywhere you turn, not to mention major lack of exercise. And I include myself in that.
We have gotten so used to convenience in so many ways. So much food anymore has chemicals in it, or is marketed because you can "have dinner on the table in 5 minutes!". I think, in general, Americans have become lazy and want things quick and easy. I also don't think there is enough emphasis-at least not around here-on creating exercise-friendly cities and towns. I live in a medium-size city. I would love to ride my bike to work, however, I have seen one too many riders either get hit or come very close to being hit because there is no bike lane or safe bike riding area. There are several parks in the city. They have signs hanging up "No bikes, no rollerblades, no skate boards". Talk about deterring exercise.

Sorry Sandy, I totally went off the topic of "watching everything you put in your mouth".

Jill

i think it depends on how you interpret that for yourself. for me,and my screwey personality, i cannot be too strict. it just does not work. i have those perfectionist, rigid tendencies..which do NOT work for me. all i need is for someone to use words like "every", "never", "always" and I take it to heart, and then i become overly restritive and then....the binge comes. because for me, it can easily become a pattern of "SUPER STRICT" followed by a binge. i am much better being looser, enjoying a little chocolate each day, living in moderation. this is just me.

i think i posted this before. i was reading the nutrition thread of a website that i consult for exercises. i was horrified. these folks were discussing (on the one hand) very strict eating regimes--counting blocks of protein versus carbs, calculating percentages, etc. AND THEN (on th e other hand) allowing "cheat Days". on cheat days, people confessed to consuming entire cakes, entire gallon of ice cream. a meal would be something like--a beer, a burrito supreme, a double decker burger, large chili fries with nacho cheese, and cheesecake to wash it all down. this was ONE MEAL.

if i am honest, i think i was horrified because THIS WAS ME in 2004 and 2005. monday thru friday, i was so strict, i would not even smell an extra grape if my life depended on it. i measured and counted like my life depended on it. then saturday and sunday, i lost control, and ate like a madwoman. i had a "hangover" by monday morning, with guilt and shame, and started the strict regime all over again. I was horrified by this website because it w as a popular website, and i could see that many people followed this regime of strict days and cheat days, and i could see the train wreck happening.

so i am sorry this is so long. but i think, you are fine if you can watch every bite and still be balanced, and happy.