'Tis Nobler to Eat with Awareness...

Last week, we took a look at some statistics that suggest a table for one is at least a daily occurrence, and for some people, it’s the norm at most meals. Unfortunately, for many people this translates into the so-called “working meal” – that is, a meal eaten while reading, watching TV, working on paperwork, surfing the Internet, and so on.



That’s a shame, as eating alone is a terrific opportunity to practice mindful eating. While definitions of mindful eating vary, to me mindful eating means an awareness of the food itself (its colors, shapes, sizes, textures, temperatures, mouthfeel, and flavors) and an awareness of eating behavior (what, when, why, and how much you’re eating).



I’d also add that eating awareness includes a connection to one’s emotions. As we explore in “Lose Weight,” food is one of the first ways in which our parents nurture us as infants. There’s an undeniable interrelationship between our eating habits and our thoughts and feelings. Eating alone gives us a chance to unearth those thoughts and feelings – and more importantly, change them for the better.



So, the question begs itself: How can you use eating alone as a way to improve your eating awareness skills? Here are a few ideas to get you started:

• Enjoy a well-appointed table: Break out the cloth tablecloth and napkins, enjoy fresh flowers, and use the good china. Turn off the TV and put your work away. Play soft music. I like to choose music representative of the cuisine (i.e., Indian music with Indian food), but that's just me. Regardless of how you set the table, create a dining environment that makes it clear you matter.
• Know your anatomy: Did you know taste buds are hard-wired to register the same flavors just two or three times in a row? This is the reason many cuisines combine textures, flavors, and tastes in the same dish to help pique appetite. So, choose interesting entrees, and side dishes that complement them, to keep your meals interesting. Take a bite or two, then switch to something else on your plate, or take a sip of your beverage. Speaking of which...
• Put your flatware down. Take a bite, then put down your fork or spoon. You'll find you eat more slowly, and you'll need this skill for the next tip, which is...
• Be an artist (or a scientist). I find more similarities than differences between art and science; both fields interest themselves with describing how things are. So, how's your meal? Really taste it and describe it. Is it sweet, salty, savory, or sour? Hot or cold? Crisp, smooth, or crunchy? Compare one bite to the next. Are they really the same, or can you sense a difference between the edges and the middle? Describe each bite as an artist would, or be a scientist and evaluate your meal as you enjoy it.
• Check in with your thoughts. One of the initial challenges of eating alone is the mental aspect. It's common for people eating alone to be harsh and judgmental: "Everyone else in the world is sitting around the table with their families, while I eat alone." Not true -- and not everyone sitting around a table eating with their family is enjoying the experience. Pay attention to your thoughts. Are they really true? If they are true, are they helpful? Write down your false, unhelpful thoughts, and change them up to make them true and helpful. Keep them near the table so you can refer to them when negative, harmful thoughts arise.

Mealtime is, of course, a time when we eat to nourish our bodies. Because we're not just our bodies, though, I believe it's necessary to nurture our minds and our souls as we nourish our bodies...and I hope these tips help you do just that! What do you think? Do you have a tip for eating alone and enjoying every bite? Let us know below! :)

To Cook, or Not to Cook?

A student in one of my online classes recently asked my opinion of frozen dinners, noting that she'd read an article that touted their benefits. According to the article, frozen dinners offered a variety of weight management benefits: Their single-serving size means you eat just enough, not too much; they can be stored for months in the freezer; and they're quick and easy to prepare. 


Her timing was impeccable, as I had just read an article that quoted The NPD Group stating that more than half of all meals and snacks are eaten away from home. A few days after I answered her question, I saw another article on the same topic, but with a slightly lower percentage (47% of meals and snacks), this time quoting June Jo Lee of Hartman Group.


Obviously, a table for one is the norm, or at least a daily occurrence, for many of us. So, the question begs itself: Are frozen dinners a good replacement for heading to the kitchen to prepare a home-cooked meal?


There is, of course, the convenience and ease of a frozen dinner, especially if you're cooking for one. It's true that, for some people, eating pre-portioned meals can change their perception of what a serving should look like -- although that isn't the case for everyone, and some people may end up overeating at a restaurant or buffet, just because they can.


For others, the single-serving dinner can be a disadvantage. After eating a 300-calorie meal, it's easy to feel hungry in a few hours, and justify nighttime noshing with, "My dinner was so low in calories...I really am a little bit hungry...I'll just have a handful of chips..." Especially for people with a previous habit of nighttime noshing, it can spiral out of control all-too-easily.


So, aside from their convenience, ease, and speed, I'd have to say no to frozen dinners. There's the obvious disadvantage of freezing, which doesn't improve the flavor, texture, or appearance of foods. Many frozen dinners are indeed lower in fat and calories, but high in sugars or salt, or contain additives or preservatives. Few frozen dinners contain the MyPlate recommendation for 1/4 of the plate from protein, 1/4 from carbohydrate, and 1/2 fruits or veggies.


There are less obvious advantages, too. I read an article many decades ago, in which the author compared cooking to alchemy. I love the analogy, and I think there's something to be said for how empowering it is to turn unappetizing raw materials into a feast that nurtures the body, as well as the mind and soul. Cooking is the only activity I'm aware of that relies on all five senses simultaneously. It's no wonder research has found that cooking helps stave off dementia.


When I was single, I prepared dinner most nights of the week. I used beautiful tableware, cloth napkins and tablecloths, enjoyed fresh flowers and candles, and played music with my meals. I firmly believe(d) I was worthy of a beautiful, delicious, home-cooked meal -- whether or not I had a companion at my table. I haven't seen any research to back me up, but I suspect that there's some psychology involved when you compare eating a frozen dinner from a tray, versus enjoying a home-cooked meal at a well-appointed table.


That said, given the research on how many people are eating alone, I'm guessing there will be a bigger push for single-meal frozen dinners...but personally, I'll stick with cooking. What do you think? Let us know below! :)

Word Power: A Weighty Matter

A student in my online class recently shared she'd like to "look good" as she ages. I appreciated the timeliness of her post, as I just celebrated my 47th birthday over the weekend.


In addition to giving me pause for personal reasons, her choice of words jumped out at me. Words like good, bad, ugly, pretty, fat, and thin are all subjective terms; that is, they lack a specific meaning. We use words like good or bad, ugly or pretty, fat or thin, to compare one thing to another. Often, we use these particular subjective terms as a way to hurt ourselves or others. A friend of mine once summed this up perfectly by observing that she'd like to be as thin as she was a decade ago, back when she thought she was fat. Because neither fat nor thin have specific meanings, she saw what she once considered fat as thin!  


Not surprisingly, the use of subjective words often slips right by us, leaving us feeling inadequate as we are. It's easy for these subjective words to sneak into our self-talk and throw us off-balance. If I defined "looking good" as "looking like I did when I turned 30," then my 47th birthday would have been a severe disappointment.


Happily, because good does not have a specific meaning, we can choose for ourselves what "looking good" means. I believe "looking good" means the way I look when I'm eating healthy, getting daily physical activity, taking excellent care of my health, skin, and teeth, managing stress, getting adequate quality sleep, and getting enough water. It means taking time for makeup and fashion that flatters me and celebrates my individuality. It means taking time to love, be creative, strive for balance, grow and mature, and develop my spiritual life.


When I'm successfully following through on these activities, I look good, in the healthiest and most holistic sense. Is my hair as thick and healthy as it was when I turned 30? Am I as thin? Is my skin as supple and wrinkle-free? Of course not. But I firmly believe I look just the way I need to look, in order to do the work I was put on Earth to do. And that, my friends, is truly good -- in an objective, not subjective, way.


So, I challenge you to pay close attention to when, why, and how often you use subjective words like good, bad, thin, fat, ugly and pretty -- and question whether you're using these words as a way to hurt yourself. If you are, I encourage you to consider being honest with yourself, and to choose words that are objective and truthful, like overweight or underweight.


What do you think? Are you honest with your choice of words? Or do you choose to hurt yourself or others by using subjective words? Feel free to sound off below! :)

Do Your Flavor Preferences Predict Your Personality?

We've been working hard all summer here, haven't we? We've tackled all sorts of topics related to weight management, from healthy eating and physical activity while on vacation, to managing anxiety and cravings, to the pros and cons of juicing. We've been busy in the kitchen, too, preparing Spicy Cinnamon-Chipotle Chicken and Mediterranean Potato Salad.


So today, we're going to take a little break, and have some fun! I recently read an intriguing article on NCA's Website that suggests flavor choices and personality are linked.  According to the article, this is because personality and flavor preference are located in the same region of the brain.


For example, researchers found that about half of the participants they surveyed who reported a preference for bitter flavors considered themselves optimists. About 30% of people who preferred sour foods stated they were impulsive. People who prefer chocolate said they tended to be sensitive, while vanilla lovers reported they were extraverts.


These results held true for me: I have a strong preference for sour, bitter, and chocolate, and I'm definitely an impulsive optimist with a sensitive side. So, how about you? What flavors do you prefer? Do you agree with the study's observations with regard to the connections between flavor preferences and personality? Let us know! :)

Mediterranean Potato Salad

This Mediterranean take on classic potato salad makes a cool, refreshing side dish for a hot summer's day. I've replaced the usual high-fat mayonnaise with Greek yogurt, which both makes this recipe lower in fat, and higher in protein. I like to serve it on top of a bed of chopped greens and garnish it with chopped tomato to make it a meal. Enjoy!

Mediterranean Potato Salad

Ingredients:

2 pounds potatoes, waxy-type
1 cup Greek yogurt
1/2 cup celery, thinly sliced
1/4 cup onion, minced
2 teaspoons dried dill weed
1 teaspoon whole coriander, crushed
1/8 teaspoon fresh-ground peppercorn mix

Directions:

Boil potatoes until just soft. Drain and cool. Chop into 1/2" cubes.

Place potatoes, yogurt, celery, onion, dill weed, coriander, and peppercorn mix in medium bowl, and stir gently to combine.