By Eliza Short, RD, Communications Coordinator for Jackson In Action
MindLESS eating is when we eat food without paying adequate attention to what we ate, how much we ate, or why we ate a meal or snack. In other words, there is a disconnection between our mind and stomach. It is important to get into the right mindset about food, so we can pay attention to hunger and fullness cues and avoid overeating or mindless eating.
The transition from mindless eating to mindful eating can take time, and we will all have some good and some bad days. However, by becoming more aware of our mindless eating habits, such as why we engage in this behavior and when we are most likely to do so, we can more easily make progress to fight this behavior and move towards a more positive and mindful eating behavior. With Christmas just around the corner, many individuals are looking forward to spending the holidays socializing with family, and consuming numerous holiday casseroles and desserts. While it can be difficult to avoid overeating with the many distractions, read below about some alternatives to mindless eating that you can try this holiday season, and in the future as well!
- Go for a walk after a meal
- Pop in a breath mint
- Take 5 deep breaths in between bites or servings
- Sip on tea or water
- Think of 5 things you are thankful for
- Do the dishes by hand, to avoid snacking after dinner
- Put food away right after dinner, to avoid taking seconds
- Keep food at a different table than where you eat for your mea
- Set goals before the holiday meal (set a number of cookies you will eat, or a goal to eat until you feel satisfied rather than stuffed)
On Wednesday, December 6th, from 11:30am-12:30pm, join Ruth Lahmayer Chipps, MS, RDN, CD, BRMH Registered Dietitian at Black River Memorial Hospital for a Harvest of the Month recipe demonstration featuring grapefruit. Taste tests and recipes will be provided.
Featured BWELLthy Recipe:
Grapefruit-Cran Sauce
12 Servings:
2 c. fresh cranberries
1/2 c. water
1/2 c. sugar (or sugar substitute)
1 grapefruit, sectioned
COOKED SAUCE: Combine cranberries, water, and sugar in saucepan. Bring to a boil; cook until berries pop. Remove from heat. Dice grapefruit sections; stir into cranberry mixture. Chill. Makes approximately 2 1/3 cups.
RAW RELISH option:
2 c. fresh cranberries
1 c. sugar (or substitute)
1 grapefruit, sectioned
Coarsely chop cranberries. Add sugar; mix well. Dice grapefruit sections; stir into cranberry mixture. Chill. Makes 3 cups.
*NOTE: For gift-giving, the raw relish may be turned into grapefruit shells and covered with transparent food wrap.
View the video at www.brmh.net/recipes