FYI---GRAZING

Shaebutter
on 8/29/04 2:37 am - New Castle, DE

Just passing on information. Portion Control - The Dangers of Grazing We encourage you to plan your meals in advance, to shop for the things you need to ensure that you have good quality, well-balanced meals. And then you should eat three meals each day and avoid eating between meals. Our Success HabitsT study shows that grazing is a common behavior of those *****gain weight following weight loss surgery. We have used the term 'grazing' for many years but recognize that some may not know what we are talking about without some explanation. "Grazing" is the term commonly used to describe mindless or unplanned eating. Cows out in the pasture graze all day long. By grazing, little by little, snack-by-snack, bite-by-bite, unwanted pounds easily sneak up on us. Many faltering patients report not eating regularly scheduled, well thought-out meals, but instead, they eat haphazardly off and on throughout the day. Rather than eating 3 planned meals each day, they eat a little here and a little there and, consequently, never feel hungry and never feel full. And as we discussed earlier, satiety (or feeling full) is essential to our well-being and has a direct correlation to our success in using the tool we have to help us eat less. We weight loss surgery patients cannot eat much at one time, but we can eat the wrong foods all day long. And that may result in consuming more calories than we need in a given day. A simple mathematical formula determines the changes that will occur in our weight: calories in - calories out! If we eat more than we expend in energy, we gain weight. By grazing, little by little, snack-by-snack, bite-by-bite, unwanted pounds easily sneak up on us. But knowing what we should do is only half of the battle. With such a small stomach capacity, grazing remains a constant temptation for many patients. And often our hurried lifestyles make it difficult to plan and prepare well thought-out meals. It's not easy to take the time to sit down, relax and enjoy a peaceful meal. So, we know what we should and shouldn't do; we know the dangers, but how do we break the grazing habit? Here are some questions for you to consider and some tips from patients who have learned to successfully avoid grazing and have adopted good eating habits. What time of day am I most likely to graze? It is likely that the temptation to graze comes at the same time each day. By identifying when these tempting times are, you can anticipate them and redirect your activities as needed to arrange for different cir****tances, surroundings, activities, etc. What activities might be encouraging me to graze? When the temptation to graze hits, observe what is going on around you. Are you watching TV? Are you at the movies? Driving in your car? Identify those activities and make changes or prepare for them in advance by making better food choices or alternative activities readily available when the urge hits. What am I grazing on? And, how did it get here? Have you ever wanted a particular food simply because it was there? If certain foods are difficult for you to pass up, don't buy them! Making this decision one time at the grocery store will prevent you from having to decide again every time you walk past the kitchen. It's important to prepare for times when you need a little pick-me-up. Plan for them in advance by buying snacks that are good for you such as cheese sticks, jerky, vegetables, nuts, etc. What type of food am I craving (i.e. salty, sweet, chewy, cold, crunchy)? Learn to listen to your body. It's one of the most important skills you can develop for a healthy lifestyle. Knowing what your body is craving will give you clues as to what your body needs. For example, your body may need more salt or perhaps you have expended the refined sugar in your body and so now you're craving it. How do I feel when I'm tempted to graze? Often our cravings are to satisfy emotional needs. Notice how you feel when you're tempted to graze. Are you tired? Stressed? Bored? Anxious, or nervous? Be aware of these emotions, then identify and practice alternative ways to soothe them, or alternative activities you can do to take your mind off food between meals. *Copied from BSC Intl. Newsletter