I grew up in a household with three brothers. We sat at the dining room table for dinner, and there would often be a single piece of meat or serving of casserole left. As we chewed the last bites on our plates, all eyes were on those leftovers. We didn’t mind eating faster when some delicious food was up for grabs.
I notice the lines at Starbucks and other fast-food places. Cars can be nine or ten deep, but no one wants to get out of their cars and go into the restaurant. The object is to get your coffee or food as quickly as possible and dash back to the office before your lunch break is over.
It’s amazing how many distractions come up when you’re eating a meal. Mindful eating means savoring your food and enjoying each bite. This is not the time to be texting, taking phone calls, posing for selfies, or spending your time on Facebook or Twitter.
According to the Centers for Disease Control and Prevention, “more than 58 million US adults have arthritis. Among adults with arthritis, 39 million are overweight or obese. That is a sobering statistic.
You want to maintain a healthy weight to keep your joints in tip-top shape. Ok, you know that, but it is often easier said than done. A healthy eating plan emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products.
Eat Slowly
This is hard to do if your whole family is having a meal together. If you eat too slowly, others will have another helping, and you may end up with just one serving. In our modern world, everyone seems to be in such a hurry to get something done and move on to the next thing.
You are trying to eat smaller portions, which is ideal, and eating slowly allows you to savor the food and really enjoy it.
Don’t Eat Because You Are Bored
How many times have you eaten just because you are bored? I have to raise my hand on that one. Having a handful of trail mix, some small cookies, or anything on my goodie table can send my calorie account into overdrive.
Another trigger for me is pizza. I remember when hubby used to work in the office, and one morning, as soon as he left, I hacked off a piece of pizza that was supposed to be for lunch. This was on top of the breakfast I had earlier. One morning, he came back for something and was surprised to find me eating pizza.
There are many ways to stay busy. Volunteer with your favorite charity, catch up on house cleaning chores, and go for a long walk. If you are a history buff, visit a local museum.
Fix Healthy Snacks You Enjoy
Fix up some healthy snacks to nosh on throughout the day. These snacks can be eaten when you are hungry and waiting for the next meal. Tupperware™ containers come in many sizes, so it is easier to keep an eye on portion size. Get out the measuring cups and spoons and put them to good use.
Cut up vegetables, fruits that are plain or mixed together, pretzels, hard-boiled eggs, or Greek yogurt. Pack in the nutrition, but don’t send your calorie meter into overdrive.
Pack a small bag of things you like. Mini chocolate candies can be added to trail mix, and for a burst of chocolate flavor, a few squares of dark chocolate can keep the binge urge at bay. I like pudding cups and string cheese.
Use a Food Journal
Have you ever kept a food journal? This is such a valuable tool, but I find it hard to stay consistent, and soon I forget to write things down. I am doing better now.
Write down what time you ate, how much you ate, and any feelings that came up. This can help you see where you are doing well and where you can make improvements. Over time, you will notice patterns emerging, and you can nip those in the bud before they derail your diet.
Summary
If you are a fast eater, it will take time and attention to detail. Measure out small portions and practice putting your fork down between bites. Remember you are aiming for progress, not perfection.
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