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Mindful eating is being aware of the taste, texture, aroma, presentation, and your body’s hunger and fullness cues. Mindful eating takes guts and can be scary, but on the other side there is freedom from the diet trap. Kristina LaRue, RD, CSSD, LDN is a sports dietitian in Orlando, FL and co-author of the Flat Belly Cookbook for Dummies. After a lifetime of dieting, binging, abject failure and misery, I learned about mindful eating about 6 years ago. Go figure I was doing something right logging, making sure I was hungry, portion control and eating healthy. It’d be wonderful to include what time I eat and how long I take to eat each meal, as well as to record a 1-10 for how hungry I am before the meal and a 1-10 for how full I am after. Hand in hand with that, I’d also love an optional mode where I could free form enter food notes (without worrying about exact portions and ingredients) because when I cook more and eat more whole foods its a hassle otherwise. Chocolate is a high calorie food, and most people don’t think of high calorie foods as being beneficial for weight loss, but chocolate may be an exception. When researchers at Pennsylvania State University looked at the eating habits of almost 1,000 healthy adult women and men of all ages, they made a surprising discovery. Before reaching for a chocolate bar, keep in mind this was an observational study and doesn’t necessarily show that eating chocolate was the reason these adults weighed less.
Whether dark chocolate can slim your waistline is still unproven, but what’s more certain are the benefits it has for your heart. Dark chocolate with 70% cocoa or higher is rich in antioxidants, which have been shown to increase energy and give you a better workout and increased energy levels. Multitasking might save time, but when it comes to eating there is also a cost: distraction. Ever sat in front of the TV with a bag of chips or a bowl of ice cream and magically, the food vanishes before your eyes and you wonder what that last bite tasted like? Getting to know your hunger and fullness is the secret to losing the weight for good and keeping it off. Consider weight loss and improved body composition as a side effect of eating mindfully, instead of the end goal.
She writes the food and nutrition blog, Love & Zest, where she shares recipes, life, and nutrition.
This article really hit home, and provided some great insight to many of the habits I’ve unknowingly adopted over the past year, or longer! It’s really taking a long time to implement, but lately I have absolutely enjoyed it.
Although I still snack while making dinner, I only snack on the veggies that I’m cutting up for dinner. I look forward to sharing it with my kids & hubby to get them started on mindful eating and forming good eating habits. She can not only look back and track her emotional turbulence but how her emotions affected her appetite and food choices.

Chocolate is typically thought of as an indulgence, something to eat as a guilty splurge, but a new study suggests that people who nibble on chocolate may have an advantage when it comes to controlling their weight and whittling their waistline. Men and women who ate more chocolate had lower BMIs even though they ate more total calories and fat. It’s possible that frequent chocolate eaters ate more chocolate because they were less predisposed to weight gain to begin with.
Research in mice shows the catechins in dark chocolate increase the number of mitochondria inside muscle cells.
The same catechins that boost exercise endurance in mice also improve blood vessel function and lower blood pressure, both good things when it comes to the health of your heart and arteries. Most studies show that dark chocolate has benefits in small quantities, and you can get those benefits by eating the equivalent of a half square of dark chocolate a day.
Eat it in moderation, and you’ll get the benefits without taking in too many calories. So, eating chocolate can help lower blood sugar, give you more energy and a slimmer figure?
Or maybe you find yourself at 10PM with calories remaining for the day so you go for the cookies, despite still feeling full from dinner.
Eating a variety of foods at each meal not only provides balanced nutrition, it can also help with meal satisfaction. If you’ve been dieting or eating sporadically for some time, it’s time to recalibrate your hunger and fullness meter. It can’t be overstated that to become a mindful eater, the mind and body must be present with the plate. Becoming aware of the body’s internal cues to hunger and fullness will keep blood sugar stable and increase energy levels. For some this step can be achieved by finding an activity that you truly enjoy, cleaning out the closet and buying clothes that fit and look fabulous on you, or tossing the scale if it’s defining your self worth every time you step on it.
Keep focused on your true goals and weight loss will be a side effect of your new healthful relationship with food.
I have lost over 40 lbs and have hit s plateau it seems but have been not counting & posting every meal on my food diary.
In fact, those who ate chocolate five times a week had an average BMI that was a point lower than participants who ate chocolate less frequently. Still, researchers point out that dark chocolate is a rich source of catechin antioxidants that could have subtle metabolism-boosting benefits. Mitochondria are the energy-producing powerhouses of cells, and more muscle mitochondria improves exercise endurance.
The additional processing destroys some of the catechins that make chocolate such a healthy indulgence.
Whether eating is a result of physical or emotional distraction, both have the same end result: mindless eating. Many people say that when they begin mindful eating that they don’t really feel hungry or full; that’s likely because your hunger and fullness meter is off.

Mindful eating requires trusting the body to know “how much” food is needed and when to stop.
If you find that you cannot accept yourself as you are, this is the first place to start on your mindful eating journey.
I don’t rate my hunger, but I have found I enjoy food more when I take the time to plan it out and prepare it, instead of grabbing whatever is most cconvenient at the time. Totally agree with other bloggers about calorie counting not being the only key for weight loss.
Mice were able to run on a treadmill longer when they drank water supplemented with chocolate catechins prior to their workout. These three ingredients take the longest to break down causing a slower release of energy and keeping you fuller for longer. Begin to get back on track by eating food in regular intervals, about every 4 hours or so–paying close attention to portion size. When you sit down to a meal ask yourself, “How hungry am I”, and give it a number from 1 to 10 with 1 being starving and 10 being stuffed. The confidence that you find from within will keep you grounded and able to trust your body enough to be a mindful eater. As it turns out, muscle cells in mice contain receptors that specifically bind these catechins. This is enough time for your body to recognize the swings in energy levels without getting overly hungry. Focusing on your meal or snack will not only lead to greater enjoyment of whatever you’re eating but a greater awareness of your hunger and satiety cues. Keep in mind if you still are not hungry after 4-5 hours of eating, you might have eaten a bit too much at that last meal. Even though mindful eating is a skill we were born with and have lost along the way, it will take some time to relearn.
Get protein from a variety of sources including meat, fish, poultry, tofu, tempeh, beans, and nuts. Instead of eating on autopilot and cleaning your plate out of habit, challenge yourself to put the fork down when you are actually satisfied (6-7) vs. Simply wait until your body tells you it needs more fuel in the tank before eating again. Check out this article to dive deeper into understanding and listening to your hunger cues. July 30, 2013 How Long Can You Live Off The Fat In Your Body? June 12, 2013 Does Drinking Something Hot On A Hot Day Cool You Down?
May 7, 2013 Not sayinHow can you tell if a tapeworm is in another part of your body besides your stomach?

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