I made this delicious and super healthy meal in 5 minutes. An amazing bariatric recipe, or high-protein, post-workout meal!
1 chicken breast (light soy sauce) on Foreman grill
Baby broccoli (2 minutes in microwave–covered)
Serve on bed of arugula and cherry tomatoes
Lemon juice and hot sauce to taste
If I can make it, YOU can make it!
We’ve all probably done it at one time or another. Whether it’s something to munch on while we’re working, watching TV, reading, visiting with friends or just passing the time. We’ve all been involved in that crazy activity known as mindless eating.
What we choose to eat and when is about as complex as the human mind itself. Cornell University researcher and food psychologist author Dr. Brian Wansink, quoted on the website Heart Sisters, says we make more than 200 decisions a day related to what we’re going to eat. These decisions are strongly – and usually unknowingly – influenced by what we can see, hear and smell when we are thinking about eating.
Wansink, who authored the book “Mindless Eating: Why We Eat More Than We Think” says we usually don’t overeat because we’re hungry. “We overeat because of family and friends, packages and plates, names and numbers, labels and lights, colors and candles, shapes and smells, distractions and distances, cupboards and containers.”1
Using a smaller bowl for our desert or a smaller plate for dinner can trick our mind into thinking that we have eaten more than we actually have – so at least we’re mindlessly eating better.
Not surprisingly, research shows that many of our eating habits stem from our parents and early childhood.2 And the younger we are when we start these habits, the greater their negative (or positive) impact over the long term.
One of the best ways to overcome bad habits and mindless eating is with mindful eating, being just as aware of how food is presented as what is presented. This can be particularly important for patients who have recently undergone weight loss surgery.
Eating slowly is probably the biggest key to eating mindfully. Take a bite of food, finish chewing, and swallow before taking another bite. This may take a while to get used to, but it’s actually a less stressful and more satisfying way to eat, both mentally and physically. Once people adopt this important habit, most discover that mindful eating gives them time to taste, savor and truly enjoy the food.
Keeping a journal of what one eats is a powerful additional step to mindfully eating. A journal can help us realize patterns of what we eat, when we eat and why – especially emotional eating, which is one of the most dangerous types of eating.
Finally, avoid distractions such as watching TV or surfing on your smartphone at dinner, which can lead to mindless eating. Choose the right foods, with a focus on protein, including fish, legumes, nuts and meat. When it comes to fat intake, make sure to choose lean or low-fat options. And after all is said and done, mindful eating is all about having a great relationship with the food you eat.
1. FAQ About the Book. (n.d.). Retrieved March 10, 2016, from http://mindlesseating.org/faq.php.
2. Rasmussen M, Krølner R, Klepp K-I, et al. Determinants of fruit and vegetable consumption among children and adolescents: a review of the literature. Part I: quantitative studies. The International Journal of Behavioral Nutrition and Physical Activity. 2006;3:22. doi:10.1186/1479-5868-3-22.
Many of our patients travel extensively, either for work, or because they are super cool and have free time with disposable income. Our patients that are on the road for work struggle with healthy food choices, and figuring out what to do at business meetings or in foreign countries.
I just got back from my first official vacation in 3 years, and, while on that trip, I did an experiment to see if I could make healthy choices while away from home. I had access to a kitchenette for about half of my time away, so I started by bringing 12 hard-boiled eggs, and some smoked salmon as my portable protein sources. I also brought a stash of about 30 low-carb protein bars and some unsalted nuts.
I went to the grocery store every couple of days for fresh fruits and vegetables, and the only thing I ate in restaurants was grilled fish (olive oil, spices, and lemon) and roasted veggies.
2 eggs (cooked in the kitchenette with fresh veggies), 1 fruit.
1 protein bar
Arugula and spinach salad with smoked fish, eggs, and tomatoes. Be very cautious with salad dressings, as they are the biggest negative caloric influence.
Matt Metz portable salad dressing: 1 tsp Dijon mustard, 1 tsp olive oil, local vinegar, black pepper, chipotle pepper.
1 hand-full of mixed nuts and 1 hand-full of locally grown berries
Fresh fish on the grill (olive oil, garlic, lemon)
Not only did I actually lose 3 pounds on vacation (whoo hoo!), but I saved a ton of money by not buying all of my meals. Everyone else on my trip gained at least 5 lbs by doing the, “I’m on vacation, forget the diet,” thing.
Great Fish Recipe!
2 halibut steaks
2 cloves of garlic
1 tbsp olive oil
handful of black peppercorns
handful of mushrooms
two handfulls of spinach
Handfull of pine nuts
Hot sauce to taste
Sautee garlic, mushrooms, and spinach in olive oil
Wash fish–add lime, spices, and hot sauce and place in pan
Flash top side of fish, then turn back over
Add pine nuts and peppercorns when fish getting close to flaking
cover on low for ~2-3 mins
Entire process took 20 mins! Yum!!
Great Protein-Rich, Yummy Salad Recipe!
Prep time: < 10 minutes
Hearts of Palm
Oven prepared turkey slices (May substitute salmon, chicken, or steak)
1 tsp extra virgin olive oil
1 clove garlic
1 tbsp horseradish mustard
1/8th cup white vinegar