Mindful Eating Roadblocks, Part 3 of 3

An Eating Disorders Therapist shares tips from her latest book on practicing Mindful Eating

For this article, I will share with you the last three roadblocks to mindful eating adapted from my latest book and audio program, “It’s Not About the Food: A Woman’s Guide to Making Peace With Food and Our Bodies” (www.endyoureatingdisorder.com). I hope you enjoy them.

Roadblock #3: EATING THINGS YOU DON’T WANT

How often have you had the experience of pigging out on something and once you had consumed a lot of it, realized you didn’t even like it? I know I have. Eating things we don’t really want is part of the “mindless eating” phenomenon that is so prevalent in our society. We can easily fall into this trap, what I recently heard someone refer to as a “snackcident,” when we’re not paying attention to what and how we are eating.

Also, many of us learned as children that it was a sin to not eat everything on our plates, and some were even forced to eat everything they were given before they could leave the table! But if you can go back in time and recapture some of your childhood eating memories, can you remember how repulsed you felt by certain foods? Mine was turnip … Just smelling cooked turnip was enough to make me run for cover when I was little.

As adults, and especially as dieters, we may have become increasingly disconnected with our true food likes and dislikes, and will often eat things just because we think they are “good for us.” I’d like to help you reconnect with your inner child so that she can help you re-learn what foods “call to you” and those you’d rather avoid.

For Homework, try answering the following questions in your journal or on a piece of paper:

Make a list of foods you want but do not allow yourself to buy or eat.

What foods are you eating that you don’t really want?

If you allowed yourself to have the foods you want, whenever you are craving them, what do you think would happen?

Roadblock #4: EATING WHEN YOU’RE NOT HUNGRY

The Hunger/Satiety Scale: Hunger has a wide range of intensities. Pay attention to your hunger and fullness cues. Imagine hunger as a scale from 1 to 10 where 1 is hunger to the point of light-headedness, 5 is no hunger, and 10 is “Thanksgiving full” where you may even start to feel pain. Ideally, you want to stay in the middle of this range between slightly hungry and comfortably full. If you allow yourself to get too hungry, everything starts to look good and it’s easy to overeat. On the other hand, if you are always eating before you feel hungry, you are ignoring the natural signals that help you maintain a regular body weight. It is important to stop eating just before you feel full because it takes time for the brain to get the fullness message. Some days you will be more active and require more energy than others, so respond to hunger cues appropriately.

Homework: To learn about satisfaction, at your next meal, try eating half the food on your plate, and then give yourself a rating of where you are on the hunger/satiety scale. If you are at number five or above, stop eating.

Roadblock #5: SNEAKING FOOD

This is a very important area to address, as there is a huge correlation between the phenomenon of sneak-eating and problematic relationships with food and body image. In the 10+ years that I’ve been working as a therapist specializing in disordered eating, I have not yet met one client who has made peace with food and their body without stopping the “sneak-eating” habit.

Homework: Write a list of the ways in which you eat less than what you want because you are in the presence of others. Write a list of the ways in which you currently sneak food. Write a list of the specific foods you sneak. Is there a pattern? What do you notice?Write a list of the ways in which you hide your eating. Is there a pattern? What do you notice?

More Homework: Commit to not sneak food at least once this week and eat it in full view of others. Then write about the experience in your journal. What was it like to tell the truth about what you eat?

Esther Kane, MSW, Registered Clinical Counsellor, is the author of the book and audio program, “It’s Not About the Food: A Woman’s Guide To Making Peace with Food and Our Bodies” (www.endyoureatingdisorder.com) and “Dump That Chump” (www.dumpthatchump.com), and “What Your Mama Can’t or Won’t Teach You” (www.guidebooktowomanhood.com). Sign up for her free monthly e-zine, Women’s Community Counsellor, to uplift and inspire women at: (www.estherkane.com).

Mindful Eating Roadblocks, Part 2 of 3

An Eating Disorders Therapist shares tips from her latest book on practicing Mindful Eating

As promised, I am delivering part two of the roadblocks to mindful eating in this second article which is adapted from my latest book and audio program, “It’s Not About the Food: A Woman’s Guide to Making Peace With Food and Our Bodies” (www.endyoureatingdisorder.com). I hope you enjoy it.

Roadblock #2: EATING WITHOUT ENJOYMENT

This is a topic that is dear to my heart. You see, my mother, Marion Kane, is a food writer. In fact, she was the Food Editor of two major Canadian newspapers for a total of 17 years. So while most kids spent their evenings playing outside, I was busy dining in the finest restaurants of Toronto ordering lots of dishes to help my mum in her “tasting” ceremony which would either make said restaurant the latest “hot spot” or else put it out of business within two weeks.

My mother, unlike me, doesn’t appear to struggle with what to eat, how much to eat, or knowing when she’s full. But still, I have managed to learn some important things from her when it comes to eating joyfully. In my mother’s house, eating is a celebration: a time set aside to painstakingly prepare and enjoy a good meal.

In my mother’s words:

“We all have to eat. Most people prepare some of their own meals. Many of us are passionate about food and cooking. All of which explains why I love being a food writer: It so easily connects me with individuals of every age, color, social status, shape and size. I’ve written about where and what Toronto taxi drivers like to eat — a story that led me to burger joints, an African take-out, South Asian eateries and a Jewish deli. I once checked our city’s cops’ top spots to nosh and, for another article, visited favorite haunts of local truckers. In a different vein, I talked to chefs who man high-end kitchens atop downtown skyscrapers for CEOs, and penned a feature about those who prepare the fare at local spas and health clubs. Food is the great equalizer and, from my experience, there’s no better way to lift one’s spirits or create a bond than sharing it with others.”

My mother’s dearly departed friend, Julia Child, agrees:

“Dining with one’s friends and beloved family is certainly one of life’s primal and most innocent delights, one that is both soul-satisfying and eternal.”

A recent survey showed that Americans are eating more but enjoying it less. Just 39% of adults in this survey say they enjoy eating “a great deal,” down from the 48% who said the same in a survey in 1989.

Also, the survey found that the decline in enjoyment of eating has been greater among those who consider themselves “overweight” than among those who consider themselves “just about the right weight.”

In other words, when you’re not happy with your body, you’re not enjoying one of life’s greatest pleasures — eating.
For homework, I’d like to you to write answers to each of the following questions on a piece of paper or in your journal:

• Describe an ideal eating experience. Describe in detail the atmosphere, table setting, location, type of food you’d be enjoying, and whether you would be alone or with others.
• Think about how you eat your meals now. Now write down some things that you can do to make your day-to-day eating experiences more enjoyable.

Next week part 3 of 3 …

Esther Kane, MSW, Registered Clinical Counsellor, is the author of the book and audio program, “It’s Not About the Food: A Woman’s Guide To Making Peace with Food and Our Bodies” (www.endyoureatingdisorder.com) and “Dump That Chump” (www.dumpthatchump.com), and “What Your Mama Can’t or Won’t Teach You” (www.guidebooktowomanhood.com). Sign up for her free monthly e-zine, Women’s Community Counsellor, to uplift and inspire women at: (http://www.estherkane.com)

Mindful Eating Roadblocks, Part 1 of 3

An Eating Disorders Therapist shares tips from her latest book on practicing Mindful Eating.

I don’t know about you, but I can pretty much guarantee I’ll be in a good mood during the next five months. Why? Because there’s more light! I’m like a little flower who opens up and smiles when the sun shines and the air becomes warmer. I’m guessing most of you feel the same way.

During the past few months, I’ve been busy producing my latest book and audio program, “It’s Not About the Food: A Woman’s Guide to Making Peace With Food and Our Bodies” (www.endyoureatingdisorder.com) and have been getting out in public and offering workshops and talks about its contents. Delightedly, I’ve been met with keen interest and wonderful and enthusiastic participation.

So to start of the spring, I’d like to share with you a “taste” of my book/workshop series from “Mindful Eating”… I hope you enjoy it.

There are five major roadblocks to mindful eating and I will cover a different one in this next series of articles so stay tuned!

Roadblock #1: DISTRACTED EATING

I’m guessing you know what I’m talking about here. Who among us doesn’t “multitask” on a daily basis; especially while we are eating? I have noticed that in our North American culture, the preparation and consuming of food seems to be little more than an inconvenience in our stressed-out, busy lives. I, myself, have become particularly adept at eating while driving, which not only takes the joy out of a meal, but also is very dangerous. I liken it to talking on a cell phone while driving — a very bad habit.

How many of you eat while also doing the following:

• Watching television?
• Driving?
• Working at your job?
• Having an argument?
• Sitting at the computer?
• Walking?
• Talking on the phone?

You’re not alone! Here are some statistics:

• North American adults spend an average of 1 hour and 12 minutes per day eating, yet they spend between 2.5 to 3 hours per day watching television.
• 66% of Americans report regularly eating dinner in front of the television.

Why should you eat mindfully?

• You will eat less and get out of the habit of overeating:Americans have been gaining weight for quite some time. The most recent National Center for Health Statistics report found that 32% of all U.S. adults are obese according to the government’s Body Mass Index (BMI) classification system. By contrast, just 23% of adults were classified as obese in government surveys taken from 1988 through 1994. Government surveys also find that the increase in weight is in part related to an increase in calorie and dietary intake. In short, people are eating more.
• If the mind is focused on more than one task while eating, critical signs that regulate food intake may not be received by the brain. If the brain fails to receive important messages such as the sensation of taste and satisfaction, it may not register the event as “eating.” When this happens, your brain continues to send out hunger signals, increasing your risk of overeating.

• You will drastically improve your digestive health: Recent research has found that when our mind is distracted during a meal, the digestive process may be 30-40 percent less effective.

For homework, I want you to practice eating without distractions. To help you achieve this, here are my “top 10″ strategies for mindful eating:

1. Only eat while sitting.
2. Set a place for yourself at the table with a placemat, cutlery, napkin, and a glass for a beverage.
3. Eat away from your work area — in a lunchroom, restaurant or outside.
4. Eat with chopsticks — it will automatically slow you down.
5. Take a few deep breaths before you eat to calm and center yourself.
6. Chew each bite at least 30 times before swallowing.
7. Give thanks for your meal and appreciate that you have food to eat.
8. If you are eating with others, avoid discussing upsetting conversation over meals and instead practice eating quietly and mindfully with the other person.
9. Turn off the phone at all mealtimes so you won’t be interrupted.
10. Eat at the same time every day for each of your three meals and make sure it takes you a minimum of 20 minutes to eat a meal.

Next week part 2 …

Esther Kane, MSW, Registered Clinical Counsellor, is the author of the book and audio program, “It’s Not About the Food: A Woman’s Guide To Making Peace with Food and Our Bodies” (www.endyoureatingdisorder.com) and “Dump That Chump” (www.dumpthatchump.com), and “What Your Mama Can’t or Won’t Teach You”(www.guidebooktowomanhood.com. Sign up for her free monthly e-zine, Women’s Community Counsellor, to uplift and inspire women at: http://www.estherkane.com

Debunking Back Pain Myths

Ask anyone, and you’ll hear that back pain is one of the most common reasons for missed work and a common reason for doctor’s visits. Many of us experience back pain at some point during our lives, yet do (and know) little to address the issue.

Myths on what back pain is and how to treat it are abundant. With the wrong information, you can harm yourself or live with the pain forever. Here are the top 10 myths:

Myth # 1: Since back pain is so common, diagnosis is easy to do.

There are a number of structures in the spine that can cause pain and they often overlap. In addition, there are other diseases and conditions that mimic back pain, explained Santhosh Thomas, Medical Director at Center for Spine Health.
“Diagnosis is not always easy, but reassurance and good medical advice may be in order,” said Deborah Venesy, M.D., from Cleveland Clinic’s Center for Spine Health.

Myth # 2: There is not much to do if your pain is chronic.

“Accurate diagnosis can lead to very effective treatment of chronic pain,” said Dr. Thomas. There are a number of options including rehabilitation, medications and various invasive procedures to address it. For example, if someone has back pain for more than 4 to 6 weeks, it may be advisable to seek medical attention, especially if the pain is traveling down the leg and/or interfering with function (like sleep, work, etc), explained Dr. Venesy.

Myth # 3: Back pain is always caused by an injury.

“Back pain is not always caused by an injury,” said Dr. Venesy. “Often, it is the repetitive things that we do, day in and day out, poor posture, poor body mechanics, normal aging, lack of exercise which contribute to back pain,” Daily pressure and stress can also play a role in clenching the back muscles. Relaxation and massages can help ease the tension.

Myth # 4: Medication will not help heal your back, just mask the symptoms.

“Medications are one of the main stays of treatment,” said Dr. Thomas. This allows for the healing to occur especially of musculoskeletal and disc conditions. Opioids or narcotics affect the brain where the interpretation of pain signal occurs. These medicines are often used in conjunction with anti-inflammatories to help control the pain. Allowing pain control helps the body heal.

Anti-inflammatories, such as Motrin, Aleve, prescription anti-inflammatory medication and oral steroids, help reduce inflammation, especially if someone has leg pain (a pinched nerve). Over-the-counter pain medications like Tylenol are effective in decreasing pain so that the person can continue working, sleeping and exercising, explained Dr. Venesy.

Myth # 5: Surgery is usually a good and faster option for healing.

“Nearly 90 percent of the people with back pain do not need surgery,” said Dr. Thomas. You should try rehabilitation, modification of activities, medications and injections prior to considering surgery. Surgery should be considered first only if you have a progressive neurological issue.

In general, spinal surgery may be an option for a herniated disc causing leg pain that is not responding to conservative treatment like medications, physical therapy, or epidural pain blocks, explained Dr. Venesy.

Myth # 6: Alternative treatments don’t work.

There is research to support that acupuncture helps people with chronic back pain (more than 3-6 months). Manual therapy, like chiropractic, osteopathic and physical therapy, does help decrease acute back pain, said Dr. Venesy.

Myth # 7: A person should rest and not exercise when having back pain.

“Bedrest is no longer recommended,” said Dr. Venesy. We encourage people to walk, stretch and do some general strengthening exercises.

Rest de-conditions the body, said Dr. Thomas. The goal is to continue with activities as tolerated. Exercise also produces endorphins that can control pain.

Myth # 8: Lifting heavy objects will strain your back.

It is not what you pick up, but how you pick it up. You should squat, keeping your back straight. Grab the object then stand. Sometimes, people report feeling their backs “go out” after lifting something very heavy, but this is not the only way. Repetitive bending forward at the waist and not squatting to lift objects, day in and day out, seem to cause the problem, explained Dr. Venesy.

Myth # 9: Sitting up completely straight keeps your spine in line

We suggest that the back is supported in the curved area of the spine with a roll or rolled towel placed in the small of one’s back. Chairs should have good armrests that are adjustable, said Dr. Venesy. The angle of the legs/thighs may also be important while sitting in an office chair. Changing positions or getting up every 45-60 minutes also helps.

Myth # 10: Applying a heat pad is better than an ice pack.

Either one is fine: apply heat or cold packs for 15-20 minutes as needed to decrease pain, said Dr. Venesy. It tends to be a personal choice. Some people cannot tolerate ice/cold packs. “We often suggest trying cold packs (keep the rest of the body covered so you aren’t chilled), as its pain relief benefit seems to last longer.”

The Bread and Butter of Eating Choices

Eating, for some, is the joy of life. For others, especially at holiday time, it is a load of stressful choices and an avenue for a myriad of health dilemmas. But armed with a bit of basic knowledge, choices can be delicious and easy.

Wholesome Bread

You’ve heard it before: Cut carbohydrates, including bread, and you will lose weight and be healthier. But many believe you don’t have to give up bread completely. Small changes and careful choices will save you some calories and actually improve your health without giving up what you love.

Studies show that eating whole grains helps prevent heart diseases and certain cancers. They help lower your LDL cholesterol (the bad cholesterol) and blood sugar, and prevent hypertension, diabetes and obesity.

Whole grains are also rich in fiber, as well as a good source of vitamins, minerals and antioxidants. But when whole gains are refined (i.e., white bread), these nutrients are completely or partially lost. Fiber helps relieve constipation and keeps you regular. It might also help you control your weight by keeping you feeling full longer.

Understanding labels:

• White bread and brown bread most probably don’t contain any whole grains or fiber. Brown is simply an added coloring.
• Multi-grain, 7-grain, 9-grain, rye breads are not necessarily made from whole grains. It is good they contain so many grains, but they are not “whole” grains. So, there is not much fiber here either.
• Wheat bread does not equal whole wheat bread. It only means white refined flour was used along with whole-wheat flour.

Tips for choosing bread:

• Always choose “whole” wheat or grains. The best choice is bread that lists “whole wheat” as its first ingredient. You can check the fiber amount on the label. (2g per slice should be enough.)
• Avoid bread that contains fat. It unnecessarily adds calories to your diet. Look out for the word “oil” in the ingredients list and check the amount and kind of fat on the label. (Saturated and trans fats should be avoided).
• Avoid bread that contains sugar. It could be in the form of honey, plain sugar or high fructose corn syrup. These only add unnecessary calories.

Bottom line: The best breads are the ones with least amount of fat and sugar and the highest amount of fiber.

Remember, you only need flour, water, yeast and salt to make bread. You want bread, not pastry. Other ingredients are frosting on the cake!

Healthy Fats

Good news, not all fats are bad for your health! The bad news is the fats you should avoid are used in most of the packaged foods found in supermarkets and fast food chains because they provide better shelf life and withstand food processing.

Understanding labels:

Trans and saturated fats

Trans fats, which are not natural fats, are a byproduct of the hydrogenation process that solidifies liquid oils to produce shortening, explains Nagwa Sadek, Ph.D., a food consultant and oil chemistry expert. Most processed food containing hydrogenated or partially-hydrogenated oils contain trans fats as well as vegetable shortening and margarine.

Saturated fats are found in animal products such as meat, dairy and eggs. Coconut and palm oils also contain saturated fat.

Both of these fats contribute to the elevation of bad blood cholesterol, Sadek said. They increase the risk of obesity and heart disease. Next time you buy food, check the nutrition label for trans and saturated fats. A low-fat version of animal products will cut the intake of saturated fats. Avoiding packaged/processed food (and cooking at home) will lower the intake of trans fats. Starting this year, food manufacturers are required by the FDA to list trans fats amounts separately in all their products.

Monounsaturated and polyunsaturated fats

You need good fats “for caloric intake, for flavor and to allow the absorption of vitamins soluble in fats such as Vitamin A, D, E and K,” Sadek said. “The mono- and di-unsaturated fats are good because they work as anti-oxidants preventing or reducing the cholesterol level and increasing the body’s resistance to diseases.”

These healthy, unsaturated fats are found in nut, seafood, canola, olive and sunflower oils. It is important to keep them in your diet. You can use olive and canola oils for cooking. Sunflower, soybean and cottonseed oils are best for frying.

For your salads, olive and flax seed oils add a nice taste.

Tips for choosing fats:

• Read the label and check the amount of each different fat, not only the total amount.
• Food with 0 g trans fat can be still be high in saturated fat and sugar.
• A “0 g trans fat” snack can still contain some trans fat. Under FDA regulations, a food is labeled as such as long as it contains less than 0.5 g per serving.

You’ll find that just by making a few tweaks to the foods you consume daily will help you feel better and perform at your best. There’s no need to ascribe to a diet that deprives you of foods you enjoy; just be a smart consumer and you can stay healthy and still eat well.