Lose the weight without the diet

With the new year still fresh in all of our minds, many of you may be using this time to drop some unwanted weight. Instead of turning to dieting, I challenge you to something more difficult at first but more enjoyable and sustainable in the long term: intuitive eating.
 

Intuitive eaters eat when they are hungry and stop when they feel satisfied. We all had that ability as small children. However, it is not too late to relearn! Intuitive eating is not based on deprivation, calorie counting or making foods forbidden. It is based on making eating pleasurable while paying better attention to the signals your mind and body is communicating. 

How to become an intuitive eater

 

1. Eat slowly. A general guideline is to let 20 minutes lapse from the time you start eating until you want to serve yourself more food. This is because it takes about 20 minutes for your stomach to signal your brain that you have eaten enough. Twenty minutes may seem like an eternity, but give it a try!

Tiny eating and exercise tricks for big weight loss

About this time of year, many of my athletes come into my office asking about dropping weight. Whether it is for health, performance or vanity reasons, a request to drop 5-15 pounds is common. Perhaps with the snow thawing and weather warming, your overall health and/or summer races are on your mind too. One thing I emphasize with my athletes is that weight loss is not easy. It takes commitment every day and throughout the day. However, there many tricks with respect to eating and exercising that will increase your chance of success.

Methods of Eating
1. Eat slowly. Commit to at least 10 minutes for a snack and 20 minutes for a meal (minimum). Chew your food thoroughly. Put the fork down and drink water between bites.
2. Eat with someone. Enjoy conversation; this will naturally slow your eating pace.
3. Cut food into small pieces. This creates the allusion of a greater volume of food, as well as - again- slows your eating pace.

5 Ways to Mindlessly Eat...Healthier

Many of my athletes are trying to lose weight - whether it is for overall health improvement or sport performance, such as wrestling, MMA, cycling, etc. Some have struggled with following the countless fad diets, encouraging severe caloric restriction. While this works in the short-term, these diets are not sustainable (not to mention even close to enjoyable), typically resulting in weight gain beyond what was lost.

So what is a solution? I like to call it "mindlessly eating in your favor". Many of you may have heard of mindless eating as a negative thing. This is when we are talking about situations such as mindlessly eating an entire bag of chips and salsa in front of the TV as you watch the Tour de France in the evening after work (okay or maybe the evening news of MLB...whatever strikes your fancy). Or perhaps it's snacking constantly throughout the day at work. This type of eating is often not based on hunger, but merely boredom or the need to have something to do with your hands.

How does one "mindlessly eat in his/her favor"? The idea is cutting out 100-200 Calories here and there in ways that you are not likely to notice. This results in successful and sustainable weight loss over time. Here are 5 (of many) ways to do this....all based on research that proves that each does in fact work....

1. See it before you eat it.
Studies shows that when people pre-plate their food, they eat about 14% less than when they first take a smaller amount and then go back for seconds or thirds. Therefore, put everything you intend to eat on a plate before you actually start eating (this goes for all snacks and meals). That means you should avoid eating out of a package or box. Put what you want on a plate, put the package/box away, and exit the kitchen.

2. Replace the "jumbo" size with minis
The bigger the package you pour from, the more you will eat (studies show as much as 20-30% more!). Because buying that jumbo-sized box of cereal or spaghetti may sometimes save you money, just re-package the jumbo size into smaller Ziplock bags or Tupperware containers. Serve spaghetti in smaller dishes. The smaller the box, the less you make and the less you eat. The smaller the serving dish, the less you take, and the less you eat. With foods such as veggie & fruit salads, use this in the opposite way - serve these in large serving dishes to encourage mindlessly taking and eating more. One intriguing study asked people to watch a videotape while eating M&Ms. Those who were given a half-pound bag of M&Ms ate an average of 71 candies, while those given a one-pound bag ate an average of 137 - almost twice as many!

3. Make eating tempting foods in-convenient.
Find it hard to control your portion when faced with cookies, ice cream, jelly beans, or a multitude of other potential sweets and treats? Don't buy them! Or if you do, place these tempting foods in a remote corner of the basement or a hard-to-reach cupboard (think high or out-of-reach without a step-stool). Reseal packages and/or wrap those tempting leftovers in aluminum foil and put them in the back of the refrigerator or freezer. Oftentimes, having to put in the extra work to get to those leftovers gives you enough time to ponder whether you really want them or if eating them is just something to do. Plus, think of it as "out of sight, out of mind". If you constantly see that tempting food, that means you are constantly having a internal mind struggle with whether or not you should eat it. This typically results in your eating more when/if you do give in to that desire.

4. Re-write your comfort foods.
When asked to list comfort foods, many of you might say macaroni and cheese, cookies, ice cream, cake, chips, etc. Comfort foods often gain that status because we associate them with positive events. Contrary to popular belief, these associations are not hard-wired during childhood; it is never too late to form new associations to food. Start pairing healthier foods with positive events. Typically have cake and ice cream at birthday parties or other celebrations? Try to instead have ice cream with fresh fruit on top. Do this enough and you will have a new association - a new comfort food.

5. Develop healthy food policies.
One of the reasons fad or detox diets tend to work so well is because they create a situation in which individuals no longer have choice - only rules. One example for a low-carb diet might be, "Eat meat and vegetables, but nothing else." There is no need for decision-making - it's a rule with no exceptions. While this particular example rule is certainly not healthy long-term, food policies when healthfully created can be a great way to forward you toward your overall goals. Here are a few ideas:
-Always eat breakfast.
-Never eat at my desk.
-Only eat snacks that don't come in wrappers.
-Only drink 1 sugary beverages per day.
Create or pick food policies that work for your current struggles and goals. Remember - these should not be huge sacrifices, but small habits that are altered over time.

Be Extraordinary,


RDKate


Source: Wansink, Brian. Mindless Eating: Why We Eat More Than We Think

Two Nutrition Groups Starting April 12th!

I wanted to take the opportunity this week to introduce two nutrition groups that will be starting Thursday, April 12th at my Lakeview office at The Awakening Center (northwest downtown Chicago). Should you be interested in participating, please contact me at (773) 929-6262 x 24 or email me at YourRDKate@gmail.com to learn more. Have a great week!


Mindful Eating: A Group for Meal Support, Thursdays 6-7:15pm
Eating regular and healthy meals can be very difficult for those who struggle with issues such as Anorexia, Bulimia, or Emotional Binge Eating. The Mindful Eating Group is a safe place to be with others who share similar struggles with food. The group provides a supportive accepting atmosphere to explore ways to cope with life’s stresses and traumas without resorting to abusing food, as well as ways to change one’s relationship with food.

During the group, participants will learn to eat mindfully, increase awareness of bodily and emotional signals, become more present while eating, listen to the “underlying lesson” below every struggle, while also learning beneficial ways to cope with the stresses in everyday situations. Mindfulness exercises and group activities will be included along with sharing a meal together. Participants will also set their own goals and will progress at their own pace. They will bring their own food based on their goals and level of comfort.

Nutrition Counseling Group; Thursdays 7:30-8:45pm

This group is for individuals to struggle to develop and maintain a healthy relationship with food. In a safe and supportive environment, discuss your nutrition questions and concerns, begin to challenge your food thoughts, beliefs and fears, and gain an understanding of how to meet your nutrition needs each day.

Each meeting will have a specific focus, and members are encourage to ask questions and explore their feelings surrounding food and nourishing their bodies.

Be Extraordinary,

RDKate

The Role of the RD in Eating Disorder Treatment

February 26th-March 3rd is National Eating Disorder Awareness Week. At least 13.5 million Americans meet criteria for anorexia, bulimia, or binge eating disorder. When polled, 4 out of 10 Americans state that they either currently have or know someone who has an eating disorder. As I mentioned in my blog a few weeks ago, eating disorders are particularly prominent within the world of sports - especially in those sports which place an emphasis on appearance and weight, such as gymnastics, wrestling, figure skating, dancing and diving.

The Registered Dietitian (RD) is often part of a multidisciplinary eating disorder treatment team, including doctors, psychiatrists, and therapists. Clients sometimes have the misconception that the only thing an RD will provide during treatment is a meal plan. However, the role of an RD in the treatment of eating disorders involves addressing much more. This role also includes discussing eating behaviors and beliefs in the context of the eating disorder. This is why working with an RD in addition to a therapist or doctor is so important.

Are you thinking about seeing an RD for disordered eating or eating disorder behavior? Here are a few topics you can expect an RD to address throughout the counseling process:

1. Adequacy: Is the amount of energy taken in during the day adequate to support daily activities - from taking a shower to visiting the gym?

2. Balance: Does intake include every food group in a sufficient amount?

3. Variety: Does intake cover every food in way that vitamin and mineral needs are being met?

4. Autonomy: Is intake based on personal preferences or the expectations of others?

5. Confidence: Is intake based on internal cues or a fixed schedule? Is there ever regret surrounding food choices made? Are daily activities chosen based on what type of food will be available?

6. Legalization: Are there foods that are believed to be "bad" or "good"? What would it take to decriminalize foods so they are no longer in these categories, but instead seen as "supportive to my recovery" or "fueling/energizing for my body"?

7. Affect: Are beliefs about food and nutrition affecting physical and mental health or medication needs?

8. Rules: What misconceptions, harmful rules, or harmful beliefs exist about food and eating?

9. Sensory: How well does the client experience the sensory side of eating - the tastes, smells, and sounds?

10. Support: What activities can be provided to assist with the recovery process, such as cooking classes, therapeutic meal classes, or grocery shopping trips?

As you can see, the RD does much more than serve as the "food police". The RD's role in treating eating disorders and disordered eating cannot by filled by any other discipline, as the RD is truly the expert. If you or someone you know is struggling, encourage them to have the courage to find help. Visit the National Eating Disorders Association's website for more information and resources.

Be Extraordinary,

RDKate

Source: Setnick, J.ADA Pocket Guide to Eating Disorders.2011: p12,149-151.

Eating Disorder in Sport

I now have a second office located at The Awakening Center at 3523 N Lincoln Ave Chicago, IL 60657-1137. At this location, I will be seeing a greater proportion of clients struggling with eating disorders. Eating disorders (ED) are a very real problem in the United States. Approximately 11 million Americans suffer from an ED and nearly half of all Americans personally know someone with an ED. In fact, anorexia is the 3rd most common chronic illness among adolescents. Unfortunately, only 1 in 10 men and women with ED receive treatment (1).

Eating disorders are particularly prominent within the world of sports - especially in those sports which place an emphasis on appearance and weight, such as gymanstics, wrestling, figure skating, dancing and diving. One Norwegian study found that 20% of female elite athletes and 9% of male elite athletes fit criteria for an eating disorder (2). Increased prevelance of ED in athletes is not too surprising, considering the fact that athletes possess similar psychological traits as those with eating disorders, such as perfectionism, high self-expectations, competitiveness, compulsiveness, drive, and body image distortion (3).

Because of these facts, I thought it fitting that I share with you my personal philosphy and approach when working with those suffering from ED (athlete or not). Becoming a Mindful Eater was posted in The Awakening Center blog. Please click on the link to view the article.

If you or someone you know is struggling with an eating disorder and you live in the Chicago area, I encourage you set up an appointment with myself and/or a therapist at The Awakening Center by calling (773) 929-6262. My extension is 24.

Be Extraordinary,

RDKate

1. Eating Disorders Coalition. Facts About Eating Disorders: What the Research Shows
2. Sungot-Borgen, J. Torstveit, M.K. (2004) Prevalence of ED in Elite Athletes is Higher than in the General Population. Clinical Journal of Sport Medicine, 14(1), 25-32.
3. Bachner-Melman, R., Zohar, A, Ebstein, R, et.al. 2006. How Anorexic-like are the Symptom and Personality Profiles of Aesthetic Athletes? Medicine & Science in Sports & Exercise 38 No 4. 628-636

Keep Performance Goals in Mind at Your Next Holiday Party!

Well, it's the holiday season again...a time for family, friends, and...FOOD! Unfortunately the holiday season falls - for many athletes - in the midst of the off-season and impressively cold outdoor temperatures. So what's an athlete to do during the holidays to emerge still on track for his/her next race when January 2nd rolls around? Here are my performance-protecting holiday tips. Note: these are in order of importance!

1. Re-assess your goals.
While I understand you may have a March or April competition planned, the holidays may not be the best time to "kick your butt into gear" or "take your training to the next level". December can be a very stressful month - and remember that stress can wreak havoc on your metabolism, digestion and sleeping patterns. If trying to continue a hard-core training plan in the midst of everything is only adding undue stress, perhaps cut back a bit, take a deep breath, and try to enjoy time spent with family and friends.

2. Re-assess your thinking.
I have never attended a holiday party that didn't include food. Any gathering - holiday-themed or not - is typically filled with plenty of time spent eating. Instead of parking yourself by the food table, try re-locating to the family room and plant yourself next to that brother-in-law, cousin, or grandparent with whom you haven't yet had a conversation. Remember that while I love me a good Christmas cookie, holidays should really be more about quality time spent with family and friends. If appreciate the ones you love is your focus, I guarantee stress surrounding what you should or should not eat or will be much lower.

3. Focus on the little changes.
I would be re-miss to think that I could just "pep talk" you through the holidays. While #1 and #2 are the most important, I'm guessing you would also appreciate some realistic ideas for the holidays. So, here you go:
- Cut back, don't cut OUT your training during the holidays. Commit to being active as part of your holiday regimen.
- If you know you have a holiday party that night, be smart with your food choices during the rest of the day. Stick to the fruits, veggies, whole grains, and lean proteins. Skip that morning grande caramel macchiato and go for a black coffee instead - save the sugar and fat for grandma's homemade strudel that night.
- Stay hydrated. This is important every day, but especially when you're prepping your body for a large amount of energy intake. A properly hydrated body more efficiently and effectively metabolizes food, which could mean better a body composition for you.
- Don't arrive to the party starving. Just like I mentioned in my Thanksgiving blog, fasting all day before your holiday hoe-down is a bad idea. Eat normally - ideally at least every 3-4 hours prior to the party.
- Practice mindful eating. How hungry are you really? Could you stop after 3 shortbread cookies instead of 6? Are chocolate chip cookies necessary since you can have those any day? Are you hungry or just thirsty? What foods are you REALLY excited about eating or drinking? Ask questions like these to keep close attention to your appetite and feelings about what you're eating. This will keep you from wondering how you ate an entire bag of green and white M&Ms before moving on to chocolate creme pie.
- Watch what you drink. Calories from alcohol add up fast. Try to alternate between alcoholic drinks and water to keep those calories down a bit.

If you haven't yet, write down your performance goals for 2012. Keep those goals with you at all times during the holiday season. 99% of the time, YOU are your best health coach.

Be Extraordinary,

RDKate