Have you ever found yourself munching from a bag of chips while checking emails, when suddenly you realize the bag is empty? This is called mindless eating.\u00a0 When you think about it, we set ourselves up for these events.\u00a0 This means we can prevent them from happening if we are aware of our own pitfalls. Below are some suggestions to help you.<\/p>\n

Portion control<\/span><\/strong>– The super-sized world we now live in has enabled us to pack the pounds on.\u00a0 It is important to realize that you control what goes in your mouth.<\/p>\n

Order the smallest and plainest foods on the menu<\/p>\n

Select off the child\u2019s menu<\/p>\n

Share an entree with a friend<\/p>\n

Buy portion controlled packaging<\/p>\n

Be mentally prepared at buffets and potlucks \u2013 and Costco<\/p>\n

Use smaller plates, cups and bowls<\/p>\n

Measure the food you put on your plate for one week<\/p>\n

Distractions<\/span><\/strong>– Eating amnesia is the act of unconsciously putting food in our mouth while doing other things. Make it a point to sit down and enjoy your meal, slow down and taste the food and feel the texture. Take time to admire the effort put into the preparation and presentation of the food you eat.<\/p>\n

Never eat in front of the television, computer or while reading<\/p>\n

Never eat in the car<\/p>\n

Never eat while on the phone<\/p>\n

When you\u2019re eating — particularly when you\u2019re snacking — leave out candy wrappers, peanut shells and other evidence of snacking so that your eyes can warn you about how much you have eaten<\/p>\n

Chew gum while preparing dinner or other dangerous times<\/p>\n

Eat only while sitting down with food served onto a plate<\/p>\n

Availability<\/span><\/strong>– In cave man days, man had to work for his meal. Today you can obtain fast food from vending machines, drive through restaurants, and hotel mini-bars.\u00a0 We find food in our office break rooms, gas stations, hair salons, and church functions.\u00a0 Wage a war on the mindless grazing.<\/p>\n

Keep dangerous foods out of your house<\/p>\n

Fill individual plates at the stove, and leave the leftovers in the kitchen<\/p>\n

With snack foods, pour a serving into a bowl rather than eating straight from the bag<\/p>\n

Keep food off your desk at work<\/p>\n

Keep food off kitchen counters<\/p>\n

Make your car a food free zone<\/p>\n

Planning-<\/span><\/strong> If there is not a healthy choice available, you will reach for what is handy. If you stock your pantry with only healthy, and convenient ingredients you can\u2019t go wrong.<\/p>\n

Spend a few minutes listening to relaxing music while cutting up vegetables for the week<\/p>\n

Keep fresh fruits, low-fat yogurt, and cottage cheese available for quick snacks on the front of the shelves in the fridge<\/p>\n

Keep on hand a good supply of whole grains, dried fruits and nuts, air-popped popcorn, rice cakes low sodium vegetable and bean soups, to incorporate into quick and \u00a0healthy meals or snacks.<\/p>\n

Habits-<\/span><\/strong> \u00a0Highly palatable foods that contain sugar, fat, and salt are very reinforcing because they activate the reward center of the brain. The more you reach for these foods, the stronger the pull. \u00a0The goal is to change how you view food. You have to take the power out of the food by changing how you feel about it.\u00a0 It’s all about learning new habits to replace the old habits.<\/p>\n

Create new memories of enjoying healthy food.\u00a0 \u00a0\u00a0What does a juicy strawberry actually taste like?<\/p>\n

Eat when your body tells you to instead of what your clock is saying<\/p>\n

Eat when you are hungry only. Food cannot fill an emotional hole<\/p>\n

Eat slowly.<\/p>\n

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 <\/p>\n","protected":false},"excerpt":{"rendered":"

Have you ever found yourself munching from a bag of chips while checking emails, when suddenly you realize the bag is empty? This is called mindless eating.\u00a0 When you think about it, we set ourselves up for these events.\u00a0 This means we can prevent them from happening if we are aware of our own pitfalls.<\/p>\n","protected":false},"author":1,"featured_media":912,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,32],"tags":[],"yoast_head":"\n