BEAT the MAD (Modern American Diet) Food System
In my new book ‘Think and Eat Yourself Smart’ in the ‘BEAT IT” section, I give you practical tips, both physical and mental, to help start your journey to health – body, soul and spirit. Here is Tip no#10
HOW TO EAT
Our fast-paced modern lifestyles have produced the mindset of “I am too busy to sit down to a home cooked meal.” If you value your health and your relationships, begin changing this mindset. A home-cooked family meal has more benefits than just bodily health!
1. Although modern technology has made our lives easier in many respects for us to work all the time. Do not fall into the trap of living under an unnecessary sense of urgency, which can put you in chronic toxic stress and make you ill—and give you terrible indigestion. Remember the gut-brain connection! (see my book for more info. on this)
2. Eat less from a box, eat less in front of a box: avoid the TV, reading or listening to the radio while eating. You will pay less attention to how you are eating, and how much you are eating.
3. The joy of preparing a meal and sharing it with people is incredibly powerful, and incredibly therapeutic. Do not view cooking as a task; see it as a fun adventure and an opportunity to spend time with those you love.
4. Eat slower. If we eat too fast we will eat more, since it takes up to 20 minutes for our body and brain to signal satiation and for us to realize we are no longer hungry. Make sure that most of your meals last more than twenty minutes. And remember, the first two bites of any food are the most flavorful, so take time to enjoy them!
5. Hara hachi bu! Take this Okinawan saying to heart: stop eating when you are 80% full. 80% is not a strict calculation per se—it just means that if you feel quite full, you have eaten too much. It is based on calorie restriction, and, paired with fasting, it can help maintain a healthy lifestyle. The Okinawans live in one of the seven identified “blue zones”—areas that have the highest life expectancy, and thus their advice is worth taking to heart. The key is eating less, which will be different for everyone. We have somewhat adapted this saying in our house: only seconds for salad, or you will make a hara hachi “boo boo.”
6. Avoid snacking, as your body will not have time to digest your previous meals, and you may end up eating too much. Generally, eat when you are hungry, which requires that you learn to listen to your body’s demands again. Limiting your food intake to three meals a day is a good start.
7. Let your mind, not your eyes, be your guide—it is not a good idea to decide visually how much to eat, since we have a tendency to finish what is on the plate rather than stop when full. Put less food on your plate, or use a smaller plate.
8. Be aware of habits you may have developed over time, such as eating when you are sad or excited (but not hungry), coming home and opening the fridge or pantry door (even if you are not hungry).
9. If you overeat, you will carry on eating—the more you eat the less able you are to judge how much you have eaten.
10. Prepare and eat meals together as a family. Not only will this help you health wise, but has added benefits for our children: research shows that family time over meals is associated with lower drug and alcohol abuse, less depression and suicide risk, and even better grades in school. Moreover, good company is associated with positive emotions, which aid digestion, and promote mental wellbeing.
11. Do not eat in your car, and on the run. Making your eating habits as deliberative as your thinking habits.
12. Your posture is important to digestion, whether you are at the table or going about your daily tasks. Pay attention to the way you sit and stand.
13. Whoever cooks should not clean—divide the tasks, and the work will be finished in a shorter amount of time. You can even draw lots; it certainly make mealtime fun.
Watch my TV show…Dr Leaf show on TBN on Wednesdays 3.30pm PST/5.30PM CST and 6.30PM EST. If you miss this new series you can watch the replays at the TV LINK
Currently the new book is on offer on TBN so the series (Season Three) has been interrupted for September and regular programming will resume on October the 5th.
Here is a preview link to the October 5th Episode 4 ‘Addictions’
If you want to get the book you can get it for your Gift of any amount to TBN (see LINK), or from your nearest bookstore or from our online store.
Want to go further and get more disciplined? Get the new ONLINE PROGRAM/APP and download it to two of your Internet devices and take ‘63-days to Think and Eat Yourself Smart.’
Want both the book and the online/App and save $10, see ONLINE/APP COMBO.