Mindfully Eating Your Way to a Healthy Weight

Has this ever happened? You’re watching TV, you’ve finished your meal and you don’t remember eating it?  Or you took those last few bites even though you were already too full?

These are examples of mindless eating.

Becoming mindful of our eating habits can help us reduce how much we eat and get more satisfaction from what we do eat.

Three tips for more mindful eating:

1.            Identify external triggers that influence your eating

Common triggers for overeating are large meal plates and readily available high calorie snacks. Both can lead to eating more calories than you need to be satisfied. Try this:

  • Eating from plates 10” or less in diameter
  • Replace junk food in your home and office with fruit, whole grain crackers or other low calorie snacks

Continue reading


Sea salt: A healthier salt?

As a dietetic intern, I often find myself noticing people’s mealtime habits.  One of these is the use of sea salt. People are loading on the sea salt because they believe it’s the better-for-you version of table salt – lower in sodium and higher in healthful minerals.

What’s the truth? Is sea salt better for you? Let’s check it out.

Salt, Sodium – What’s the difference?

Table salt is sodium chloride. Salt is added to many processed and fast foods causing most Americans to consume too much salt and therefore too much sodium. And too much sodium can contribute to high blood pressure and increase risk of stomach cancer.

What’s the difference between Sea Salt and Table Salt?

One serving size of sea salt is larger in volume than one serving size of table salt because sea salt is coarser than table salt and its crystals are much larger. Here’s how they compare gram for gram:

sea salt = 320 mg of sodium

table salt = 388 mg sodium

The difference is not significant.  The problem here is that we are consuming too much sodium,* not what type of salt we’re eating.

Is there any reason to choose sea salt?

Continue reading


Breast Cancer Survivors Say, “What Can I Do?”

I just got back from Delaware where I gave the keynote at the Delaware Breast Cancer Coalition’s Annual Breast Cancer Update, a conference attended by cancer survivors, health care professionals and others interested in breast cancer prevention.  With so many ideas out there on how to make a positive difference for survivors – from dietary changes and exercise to supplements – it’s hard to know which steps are most likely to help (and which can possibly cause harm).

One of the physicians participating in a panel discussion noted that we need to look at both “the seeds and the soil”.  That is, look at treatments that target any remaining cells that could be “seeds” for cancer recurrence, and also focus on how we can create “soil” – meaning an environment within our body – that does not support cancer cell growth.

Although weight gain and decreases in physical activity are common among breast cancer survivors, part of my presentation at the conference included studies showing that efforts to stop the gain and find ways to work in physical activity daily seem to deserve spots high on the priority list.

Moderate physical activity alone, without changes in diet, usually leads to only modest and slow weight loss. Conference participants were buzzing when they saw data showing that physical activity seems to have important protective effects quite soon, even without weight loss.

Continue reading