HealthHabits: eat slow, use small plates

As part of the on-going series on health habits, here are two more we have adopted.

Health Habit 3 –Eat more slowly, increasing enjoyment and eating less

From Eating Well magazine “When eating, it takes 20 minutes for your body to register fullness. And according to a University of Rhode Island study, you can save 70 calories by eating slowly over about half an hour versus eating in under 10 minutes. If you ate slower at every meal, that would translate into losing about two pounds a month. An easy way to slow down your eating is to put your fork down between bites—or consider using chopsticks.

This one has helped me reduce my previous habit of taking a reasonable portion and then going back for seconds before my digestive system realizes the first portion is on its way. When I slowed down, I found resisting the seconds to be much easier. Now, I take a reasonable portion, and slowly enjoy its flavor, and stop.

Health Habit 4 – Use smaller plates (to help control portions sizes) 

From Eating Well magazine  “As serving sizes have increased, so have plate sizes—and seeing appropriately sized portions swimming on a giant plate can make you feel like you’re not getting much food. Put your main meal on a 7-inch plate, which is about the size of a salad plate or child-size plate. Choose a 1-cup dessert or cereal bowl instead of a soup bowl, a 6-ounce wineglass rather than a goblet. When you’re eating out, ask for an extra salad plate and transfer the proper-size portions of your food onto it when you’re served your entree. Then ask the waiter to take away and wrap up the rest.

Again, this one work for me as well. I love ice cream and used to have it regularly in the evening in a bowl. After hearing about the concept, I switched to a small bowl. I eat about half the ice cream but seem to get the same satisfaction. Try it and is if it work for you.

Habits of improved health 1-2

Two years ago, I decided it was time to get off the roller coaster of weight loss and gain and join my wife in making some permanent changes toward improved health. I wrote quite a bit about it in half a year. Despite continuing in that journey, I have written little since.

Recently, my oldest daughter Betsy asked me to contribute to a series she is starting on her blog called “50 habits of skinny people.”  So I am using this as a motivation to write more regularly on habits we have adopted toward good health. Here goes.

Health Habit 1- Decide to adopt health habits

The first “habit” I would like to focus on is the fact that healthy people eat and live differently “habitually” then those who do not.  If you are reading this as a person who wants to be healthier and esp. thinner, the answer is not so much in making temporary changes in what you eat (dieting), but to adopt new and long-term ways of eating and living that are more healthful.

It is no secret that Americans “diet” like no other culture and yet, as a people we continue to gain weight. Why? Because we change for a while and then return to our old ways, leading us back to the condition in which we started.

My wife and I have both been on the weight roller coaster before. Eight years ago, my wife lost 35 pounds and she has kept it off. Two years ago, I took off 20 pounds and have kept it off. The difference this time was adopting lasting changes to our diet and finding ways to add activity to our lifestyles.

So as you read about habits we have adopted to improve our health, I encourage you to give them serious consideration as potential ways to improve yours. Adopt those habits you can “live” with. Small changes that are applied consistently over years can make a big difference (as long as you don’t use them as an excuse for more excess elsewhere).

Don’t believe those that say you cannot lose weight and keep it off. It is not true; you can, but only by making changes in the way you think and what you do. Keep reading.

The goal is improved health. Improved health has meant more energy, improved sleep, a better outlook on life, more physical capability, freedom from medications, less illness, and the promise of not only a longer life but a better quality one as well.

Don’t let anyone tell you there is no sacrifice, it is. But it is worth it. Read on.

Health Habit 2 – Walk more

There are two principle ingredients to improved health: eating better and being more active.

There are many ways to be more active. I will discuss the benefits of a regular exercise program in future habits but let’s start with just walking more.  Over the last two years I have returned to jogging, but I started with walking.

Heading out for a walk with the dogs

I walk every day, twice a day, with our two dogs: Bingley and Bear. We walk no matter what the weather (ok, if the wind chills is -30, we shorten it a bit but we still go). We walk a mile in the morning and another mile about supper time. It does them good and it does me good. Another way I walk regularly is by parking about 7 minutes from my office (where parking on the street is available) rather than in the parking garage across the street. It saves me the $60/month for parking and gives me a bit more walking time.

In addition to improving health, walking gives me time to pray, unwind from a busy day, or give consideration to some matter that needs some time away from other distractions.  My wife just got me an iPod for Christmas. So now the menu of options while walking includes listening to books on tape.