Tag Archive: portion

Guilt or Snack?

What came first, your guilt or the snack?

I find it interesting how the snack industry markets their products.  We are sent a very mixed message when told that we are now allowed to indulge in a guilty snack.  Mostly because either the fat has been lessened, the portion has been controlled, and/or something has been added to make it taste better, even when the ingredients don’t list like it should.   However, what I find interesting is not the fact that they have suddenly allowed us to indulge in a guilty pleasure.  What I do find interesting is that we are told we should feel guilty about the foods we put into our mouths.

Guilt.  Such a strong word.  A word that should not be associated with food.  Guilt may have its place when used with over consumption of food, and is exactly why it should not be associated with marketing food.  That marketing message can easily be misinterpreted and may ultimately allow a person to over consume simply because of how the marketing language gets received.

(Those reasons can become quite complicated to explain here.  I won’t cover those why’s in this post, however, I will follow up on them in another SanitiyFS post.)

A healthy eating approach has nothing to do with guilt.  Once we remove guilt from the equation, we have nothing to think about except all that surrounds a healthy eating habit.  Take note, I said “think about”.  My  suggestion to you is to not let the snack company remove you from your thinking process of your eating experience.  Mindless eating is what leads to over consumption.  And once that becomes one’s eating habit, it is also an incredibly hard one to break.

Learn to sit down and ‘unsnack’.  Or in other words, chew and eat your meal.  If you are hungry, then learn to go through the actions of setting up an entire meal.  If you are that hungry, then the effort will not be a chore.  The eating experience is something we all must learn to move back toward.  A connection to how we feel when we are full and hungry allows us to have better control of our personal levels of consumption.  You train yourself to eat when you are hungry.  And, more importantly, stop when you are full.

It is also important to recognize that one’s eating experience is a large part of who we are as humans.  It can be a healthy social interaction.  It helps us to connect to our heritage.  And it reminds us of the important balance of and between each meal, and everything we consume.

Follow the signs,

Coach Sanity


How much can you carry?

I ask this question because as simple as it may be to read, it is not as simple to answer.  And let me take it one step forward and ask,

How much can you carry, and not weigh you down?

Now we’re cooking with some propane (me being silly).  Our mind has a capacity to carry, for lack of a more complex word, tons of information.  Question is, do we need to carry all of that with us at every given moment?  There lies the goal in how we organize our brain storage.  People tend to organize their brains similar to hoarders organizing their living rooms.  There is room for chaos and the same space can be filled with clarity.  A room to stand still in, or a room to move around.   A room to find peace, or a room to end up without it.

First step?  Remove before you add.

You may not know this about me, but I can see the emotional baggage your mind carries as you walk into my front door.  Individuals have a bad habit of not being able to handle their present moments.  We wake up to a day of appointments to get to, at the end of the day we end up with more than we can carry.  Portion control for food is exactly the same as portion control for the mind.  If I gave you a small plate to fill, what delicacies would you want to place on it?  Or would you mindlessly fill it with stuff you really don’t even want?  Be mindful of the size plate you want to carry each day.  And before you think of adding yet another (quite possibly larger) plate, learn to know when enough is enough and recognize when you have finished before you begin the next serving.  The flip side, you end up in a gluttony of mental hiccups and what is sure to be a night of tossing and turning because of it.  I suggest tomorrow beginning with a little less than yesterday and see how you feel.  If you feel the same the next day, then even a little less.  Learn to remove before you add because in the long run, we still end up with the right amount we truly need AND the energy to make more if necessary.

Stay tuned for part 2

A Sanity Approach,

Daniel J Sanidad

What’s your caloric choice?

Does this look familiar?
Where do you start?
Better yet, when do you finish?

This is a reason why it is pretty difficult for most of us to truly starve or go hungry. Food is in every corner of our local grocery stores and each aisle is filled with a number of choices. To keep things simple, there should only be two:

1. Indulgence
2. Moderation

There was a point in time when I was emotionally attached to food and used to think I deserved eating ice cream every night. I mean, it’s right there for me to buy so why shouldn’t I have it? Grocery stores have made things simpler for us because we can purchase food for the week and have it easily accessible to us in our homes. Now let’s imagine for a moment you lived in a grocery store. How long do you think it would take you to eat all of that food? Honestly, I don’t think you can do it alone and yet we continue to try in large amounts each time we go shopping.

Now if this is not the kind of person you are and whatever you are doing is working for you, then by all means, continue to do it. However, if this is you, then a simple way to start would be to use the hand basket for your next grocery store stop and only buy what you can fill it with. Regardless of what it is, it is still less and less equals less in your home to consume. An extra stop at the store midweek may sound like an inconvenience, however, it can also be another opportunity to get some extra steps in your day and keep your activity on the positive side of caloric expenditure.

A Sanity approach to shopping,

Daniel J Sanidad

I am a bit of a people watcher and I tend to catch what seems to me are obvious tendencies and personal habits of  the people around me.  For example, are they right or left handed?  The  position they sit in their chairs.  Do they sit still or continually fidget?  Just a few of the many common routines of human beings.  

The reason behind this post and the clever title is the fact that I have noticed that people tend to eat way to fast. Either that, or they barely chew their food before they swallow it down.  It reminds me of an episode of Two and a Half Men (one of my favorite shows) when Angus’s character Jake drank to much and spent some time in the bathroom.  He looks at his work of art and says, “Yeah, next time I need to chew my food properly. Look at that shrimp. You could polish it off and serve it again.”   FUNNY, and makes me laugh every time and exactly what I think of when I watch people eating.

Aside from the obvious digestion problems one can occur by not properly chewing their food, most people tend to over eat when they eat to quickly.  It does take time for your body to recognize you are eating and send the necessary signals to prepare for digestion.  Especially since digestion starts when you first begin to chew and the production of amylase (an enzyme that begins to breakdown sugars) is produced.  Chewing slowly allows for this process to begin and can aid in a much better digestion path all the way through.

Some tricks I have used to slow myself down is to time myself when I eat and see if I can take it a little longer the next time.  I also always eat off of the smaller plates in my cabinet when I am home and I serve myself a small portion.  That really slows me down and if I’m still hungry, I get another small portion.  You should look at each bite as its own meal and finish that meal before you start the next.  Give it a shot and see if you not only feel better, moreover, end up eating less at each sitting and ultimately eating less over the course of your day.

Oh, one more quote from Two and a Half Men, Alan: Jake what are you doing?  Jake: I’m masticating.  Don’t worry, it’s not what you think.   Alan:What do you think I think it is?  Jake: You know (smiling)

Daniel J Sanidad

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