Mindless Eating: Losing Weight Without Thinking

August 5, 2011
Smaller plates, slimmer glasses, linked to weight loss success
http://www.apa.org/news/press/releases/2011/08/losing-weight.aspx

WASHINGTON—Dieters may not need as much willpower as they think, if they make simple changes in their surroundings that can result in eating healthier without a second thought, said a consumer psychologist at the American Psychological Association’s 119th Annual Convention.

“Our homes are filled with hidden eating traps,” said Brian Wansink, PhD, who presented his findings and strategies for a healthier lifestyle in a plenary address entitled “Modifying the Food Environment: From Mindless Eating to Mindlessly Eating Better.”

“Most of us have too much chaos going on in our lives to consciously focus on every bite we eat, and then ask ourselves if we’re full. The secret is to change your environment so it works for you rather than against you,” Wansink said

Wansink identified several myths about eating behaviors as a way to explain why Americans, on average, have been getting fatter. “People don’t think that something as simple as the size of a bowl would influence how much an informed person eats,” he said.

However, several studies show exactly that, including Wansink’s study of 168 moviegoers, who ate either fresh or stale popcorn from different size containers. People ate 45 percent more fresh popcorn from extra-large containers than large ones and the people who were eating stale popcorn ate 34 percent more from the extra-large buckets than people eating fresh popcorn, according to the study.

They just don’t realize they’re doing it,” said Wansink. This strategy also applies to what we drink. His research found that people pour about 37 percent more liquid in short, wide glasses than in tall, skinny ones of the same volume.

Even a kid’s cereal bowl can be a trap, according to Wansink. One study showed children of different weights who were given a 16 ounce bowl were more likely to serve themselves twice as much cereal than children given an 8 ounce bowl.

Another myth, according to Wansink, is that people know when they are full and stop before they overeat. His Food and Brand Lab at Cornell University tested this by designing a “bottomless bowl.” They brought in 60 people for a free lunch and gave 22 ounce bowls of soup to half, while the other half unknowingly got 22 ounce bowls that were pressure-fed under the table and slowly refilled. The results: people with bottomless bowls ate 73 percent more than those with normal bowls, yet when asked, they didn’t realize they had eaten more. “The lesson is, don’t rely on your stomach to tell you when you’re full. It can lie,” Wansink said.

Simply being aware of such findings can help people make healthier choices, especially those who are already trying to eat healthier foods, according to Wansink. One of his studies showed that people lost up to two pounds a month after making several simple changes in their environment, including:

eating off salad plates instead of large dinner plates.
keeping unhealthy foods out of immediate line of sight and moving healthier foods to eye-level in the cupboard and refrigerator.
eating in the kitchen or dining room, not in front of the television.
“These simple strategies are far more likely to succeed than willpower alone. It’s easier to change your environment than to change your mind,” Wansink concluded.

Blog Series: The Pro's and Con's of Dietary Fat

4 of 6: Saturated Fat

The easiest way to identify saturated fat is that it is SOLID AT ROOM TEMPERATURE. To help you remember think “Saturated = Solid.” If it is solid on your countertop then it is solid and rigid in the body, negatively affecting all areas of your body, especially the cardiovascular system. Saturated fat has been shown to

• Increase total cholesterol
• Increase LDL (the bad) cholesterol which his associate with arterial plaque and buildup
• Increase heart disease risk
• Increase risk of all chronic diseases including cancer

The goal is to consume less than 20 grams of saturated fat per day. Animal-based foods, dairy, desserts, cooking fats, fast/restaurant foods, and tropical plant oils are high in saturated fat. For example, the white fat on bacon is solid at room temperature = saturated fat. When the fryers are turned off at your favorite burger joint, the oil becomes solid as it cools. Below is a table of some foods high in saturated fat:
1 slice Giordano's Stuffed Cheese Pizza = 12 g. sat fat

• 1 Bubba Burger (frozen brand) = 10 g. sat fat
• 1 Slice Giordano's Stuffed Cheese Pizza - 12 g. sat fat
• 1 White Castle Cheeseburger = 3 g. sat fat
• 2 tbs. Sour Cream = 3 g. sat fat
• ¼ c. Shredded Cheddar Cheese = 5 g. sat fat
• 1 Bratwurst, Johnsonville = 10 g. sat fat
• Chicken Alfredo Olive Garden = 48 g. (2 days worth!) sat fat
• 1 tbs. Butter = 7.3 g. sat fat
• 1 Hot Dog = 7 g. sat fat
• Chili’s Boneless Buffalo Wings = 16 g. sat fat
• 1 serving Starbucks Whipped Cream = 7 g. sat fat
• 1 scoop Oberwise Butter Pecan Ice Cream = 16 g. sat fat

It is very easy to over eat saturated fat, especially if you eat out often. To decrease saturated fat in your diet tries these simple tips:

1. Choose low fat dairy products. This includes cheese, shredded cheese, milk, cheese and cottage cheese
2. As temptins as it is, skip the cheese in sandwiches, meat, and sides. Not only will you avoid the unnecessary saturated fat, you will also cut calories by at least 100 per slice of cheese.
3. Limit or completely avoid butter, margarine, Crisco, Lard and other oils or spreads. Choose light versions instead. Consider using County Crock Whipped, Smart Balance Light, Spray Butter, Promise Light or PAM Spray.
4. Ditch the toppings. Limit toppings such as Whipped Cream, salad dressing, Ice Cream, and Cream Cheese. Try fresh fruit or sugar free jelly instead.
5. Limit red meat (including pork) to 2 meals (6 oz.) or less per week. Instead choose poultry, fish and legumes (beans & lentils). If choose red meat, trim all visible fat, and choose lean cuts such as Top round, Flank steak, Bottom round or Pork Tenderloin. Individuals who consume mostly red meat are 30% more likely to die from cancer or heart disease than those who reported eating less. Red meat (including pork) is also associated with a greater risk of heart disease, colorectal cancer, breast cancer, and diabetes.

Personality Plays Role in Body Weight, According to Study

July 18, 2011- American Psychological Association

Impulsivity strongest predictor of obesity

WASHINGTON—People with personality traits of high neuroticism and low conscientiousness are likely to go through cycles of gaining and losing weight throughout their lives, according to an examination of 50 years of data in a study published by the American Psychological Association.

Impulsivity was the strongest predictor of who would be overweight, the researchers found. Study participants who scored in the top 10 percent on impulsivity weighed an average of 22 lbs. more than those in the bottom 10 percent, according to the study.

“Individuals with this constellation of traits tend to give in to temptation and lack the discipline to stay on track amid difficulties or frustration,” the researchers wrote. “To maintain a healthy weight, it is typically necessary to have a healthy diet and a sustained program of physical activity, both of which require commitment and restraint. Such control may be difficult for highly impulsive individuals.”

The researchers, from the National Institute on Aging, looked at data from a longitudinal study of 1,988 people to determine how personality traits are associated with weight and body mass index. Their conclusions were published online in the APA’s Journal of Personality and Social Psychology®.

The remainder of the article can be found at http://www.apa.org/news/press/releases/2011/07/personality-weight.aspx

Blog Series: Pro's and Con's of Dietary Fat

3 of 6: Trans Fat - The Ugly Fat

Trans fat has been in the news quite often in the past few years. It seems as though it can’t be eliminated from the food supply fast enough. A small amount of Trans fat is found in the food supply naturally. However, in the 1960’s manufacturers began regularly using Trans fst to prolong product shelf life, improve texture (smooth or crunchy), and produce cheaper foods. A food that highlighted the benefits to manufacturers was the Twinkie! It is cheap, tasty and can sit on a shelf forever.

High amounts of synthetic Trans fat can embed themselves into our cell membranes producing negative health effects. Up to 20,000 cardiovascular related deaths occurred in 2004 as a result of Trans fat. To our body, Trans fat is like throwing a wrench in a smoothly running machine. It increases the risk of chronic disease by disrupting normal body function.

It does not take a lot of Trans fact to negatively impact our health. It only takes about 2 grams (about 2 small paperclips) of Trans fat to jam up your metabolic machinery

Tips to help you decrease Trans fat intake

- Read the label. Trans fat is always listed. The goal is less than 2 grams per day.

- Avoid the ingredient “partially hydrogenated” which is followed by a type of oil. There is a loophole to the labeling rule. If a product has less than 0.5 g of Trans fat per serving, it can be listed at 0 on the label. However, keep in mind that if you eat more than one serving or eat several products with low levels, it is very easy to over consume the amount of Trans fat recommended per day.

Despite efforts to eliminate trans fat, Trans fat is still ubiquitous in the food supply. It may even be lurking in places you never considered such as hard taco shells, fast/restaurant fried foods, margarine, crackers, non-dairy creamer powder, and bakery items.

Fun Fact: In 2005, McDonald's lost an $8.5 million lawsuit for failing to decrease trans fats in their products. $7 million was donated to the American Heart Association and $1.5 million was used to educate the public on the danger of trans fats.

Choosing whole, fresh, minimally processed foods is an easy way to avoid Trans fats all together.

Eating Healthy on a Budget: Support Group Monday 8/8 at 6 pm

One of the most common comments that a dietitian hears is "Eating healthy is too expensive." Join us Monday as we debunk this idea. We will be discussing healthy foods that are cost effective for bariatric surgery patients and their families. We look forward to having you attend at 6 pm!

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

Obesity counseling should focus on neurobehavioral processes, not personal choice, researchers say

A few strategies recommended by the researchers include:

•In order to combat food reward, patients can remove high fat foods they crave from personal environments such as the home and workplace to prevent the activation of the reward circuitry.
•Limit the impact of reward on food choice by shopping with a grocery list or using online grocers.
•Practice stress management techniques since stress promotes overeating and obesity by enhancing food reward processing.
•Avoid situations such as buffets and restaurants that challenge inhibitory control.
•Focus on achieving short-term behavioral goals, such as cooking a healthy dinner on three nights of the week rather than focusing on long-term weight loss goals.

Click on the link above to review the entire article.

Blog Series: The Pro's and Con's of Dietary Fat

2 of 6: Portion Size

One of the biggest mistakes when trying to lose or maintain weight is eating healthy foods but in large portions. Even healthy foods have calories. Through the years, one of the pitfalls I have observed is overconsumption of nuts, trail mixes, and seeds as meals or snacks. Reasons for choosing larger portions of these items are to increase protein intake and "they are healthy." But this is a misunderstanding.

¼ cup of trail mix = 170-230 calories. And who can eat just ¼ cup?
½ cup of shelled sunflower seeds = 375 calories

The only food category that can be consumed in unlimited quantities is non-starchy vegetables. The more vegetables, the better for you.

When consuming fat, it is important to choose the appropriate portion size to avoid excess calories that can lead to weight gain or a weight loss plateau. The following are each one serving of fat:

1 teaspoon: any oil, mayonnaise, butter, margarine

1 tablespoon: low fat margarine, low fat mayonnaise, regular sour cream, nut butters, regular salad dressing, cream cheese

2 tablespoons: Avocado, half & half/cream, reduced fat sour cream, reduced fat salad dressing, reduced fat cream cheese

6-10 nuts: Almond, cashew, walnut halves, peanuts, pecans
Tip: A serving of nuts will fit into a small mint tin. Try packing a portion of nuts to eat at work. Do not eat these items near an open bag where you can keep going back for more.

8 large olives

Be aware of foods that have hidden fats. Even if the fat is not visible, calories can add up quickly. These include pizza, ice cream, sweets, crackers, cake, cookies, chips, and microwave popcorn.

Tune in Monday 8/1 to learn about harmful saturated fats!