{"id":54783,"date":"2017-01-03T11:47:25","date_gmt":"2017-01-03T16:47:25","guid":{"rendered":"https:\/\/www.ou.org\/life\/?p=54783"},"modified":"2017-04-27T09:31:01","modified_gmt":"2017-04-27T14:31:01","slug":"not-just-eat-also-eat","status":"publish","type":"post","link":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/","title":{"rendered":"Not just what you Eat-It\u2019s also how you eat!"},"content":{"rendered":"<p class=\"p1\"><span class=\"s1\">Yisrael Meir came to see me a few weeks ago. He was being very compliant with a food plan given by a dietician but had stopped losing weight after initial success.<span class=\"Apple-converted-space\">\u00a0 <\/span>My staff dietician reviewed his plan and we determined together that he should have been losing.<span class=\"Apple-converted-space\">\u00a0 <\/span>So we began to probe and prod and found that he wasn\u2019t really following the plan exactly and the reason was bad habits.<span class=\"Apple-converted-space\">\u00a0 <\/span>Yisrael Meir fit right into a certain category of people who eat healthy, think they are eating the right portions, but are slipping up.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Quite often, people call who inquire about my weight loss programs who insist that they eat controlled and healthy and they just can\u2019t figure out why they can\u2019t lose weight.<span class=\"Apple-converted-space\">\u00a0 <\/span>Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet. Other times, they are truly eating healthy.<span class=\"Apple-converted-space\">\u00a0 <\/span>They have a diet rich in vegetables and fruits, they use only whole grains, and they stay for away from junk and highly processed foods.<span class=\"Apple-converted-space\">\u00a0 <\/span>Those people usually have a problem with portion distortion; meaning they are just eating too much, even though it is healthful food.<span class=\"Apple-converted-space\">\u00a0 <\/span>But the one way we overcome all of these problems is by learning <b><i>how<\/i><\/b> to eat.<span class=\"Apple-converted-space\">\u00a0 <\/span>How we eat includes the concepts of mindful eating but there are definite dos and don\u2019ts while we are eating. <span class=\"Apple-converted-space\">\u00a0 <\/span>This will automatically help you eat less and eat more slowly for better digestion.<\/span><\/p>\n<ul>\n<li class=\"li1\"><span class=\"s1\"><b>When you are eating, be seated.<span class=\"Apple-converted-space\">\u00a0 <\/span><\/b>When you are walking around grabbing food, you will eat more; sometimes far more calories than you can imagine.<span class=\"Apple-converted-space\">\u00a0 <\/span>This includes tasting food as you prepare meals, eating food out of packages or containers (the spoon in the ice cream container), sneaking bits of food from someone else\u2019s plate as you clear the table, or nibbling on food when you open the refrigerator or food pantry. <\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Eat with others whenever possible.<\/b> Eating with other people has numerous social and emotional benefits\u2014particularly for children\u2014and allows you to model healthy eating habits. Eating with the radio on, reading the newspaper or in front of the computer often leads to mindless overeating.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Take time to chew your food and enjoy mealtimes.<\/b> Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of our food. Reconnect with the joy of eating. Simply stopping to make a <i>bracha <\/i>slowly on your food will help you with this too. <\/span><\/li>\n<\/ul>\n<ul>\n<li class=\"li1\"><span class=\"s1\"><b>Listen to your body and ask yourself if you are really hungry<\/b>, or have a glass of water to see if you are thirsty instead of hungry. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Eat breakfast, and eat smaller meals throughout the day.<\/b> A healthy breakfast can jumpstart your metabolism, and eating small, healthy meals throughout the day (rather than the standard three large meals) keeps your energy up and your metabolism going.<\/span><\/li>\n<li class=\"li1\"><span class=\"s1\"><b>Avoid eating at night<\/b>. Try to eat dinner earlier in the day and then fast for 14-16 hours until breakfast the next morning. Early studies suggest that this simple dietary adjustment\u2014eating only when you\u2019re most active and giving your digestive system a long break each day\u2014may help to regulate weight. After-dinner snacks tend to be high in fat and calories so are best avoided, anyway.<\/span><\/li>\n<\/ul>\n<p class=\"p1\"><span class=\"s1\">If you eat on your feet it is not food that you planned on eating.<span class=\"Apple-converted-space\">\u00a0 <\/span>When we sit down at the table, these are calories that we planned to eat and they are counted in our daily caloric intake.<span class=\"Apple-converted-space\">\u00a0 <\/span>Eating while standing up is a form of impulsive eating and should be avoided.<span class=\"Apple-converted-space\">\u00a0 <\/span>Every bite of food that you take has calories, and they all add up.<span class=\"Apple-converted-space\">\u00a0 <\/span>You might say that I only eat carrot or pepper sticks when I stand up, but that will likely turn into eating chocolate and cookies as time goes on.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Besides eating while sitting, as we mentioned before, having the radio on or the newspaper in front of you can trigger emotions which will in turn trigger fast eating and consuming more food than what you might have eaten otherwise.<span class=\"Apple-converted-space\">\u00a0 <\/span>Make your mealtime a break from the news, from the phone (turn it off for 30 minutes, the world will NOT come to an end), and concentrate on your food.<span class=\"Apple-converted-space\">\u00a0 <\/span>This way, you will always end up eating less.<span class=\"Apple-converted-space\">\u00a0 <\/span>Research has also shown that people get a certain degree of satisfaction when chewing and swallowing food that you don\u2019t get when you eat standing up and in a hurry.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">There are a few other small rules to implement that will help you eat well and lose weight. First, <b>stay hydrated<\/b>.<span class=\"Apple-converted-space\">\u00a0 <\/span>Start your day with 2 glasses of water and drink a glass or two before each meal and snack.<span class=\"Apple-converted-space\">\u00a0 <\/span>You should accumulate at least 10 cups of water throughout the day and if you are exercising, you will need more.<span class=\"Apple-converted-space\">\u00a0 <\/span>Also, in the summer months, it is always a good idea to have more.<span class=\"Apple-converted-space\">\u00a0 <\/span>Remember that water is the best choice, but herbal teas and seltzer water is also good.<span class=\"Apple-converted-space\">\u00a0 <\/span>Juices are generally high in calories.<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Implement the 9 rule<\/b>.<span class=\"Apple-converted-space\">\u00a0 <\/span>That rule is that every day; make sure to have at least 6 servings of vegetables (variety is important) and 3 servings of fruits. These are part of the staples of disease prevention and no matter what type of dietary plan you are on, this should be a staple. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><b>Put your food on your plate.<\/b><span class=\"Apple-converted-space\">\u00a0 <\/span>Never eat food straight out of package or container.<span class=\"Apple-converted-space\">\u00a0 <\/span>For example, you might be on the go and buy a bag of nuts.<span class=\"Apple-converted-space\">\u00a0 <\/span>If I take out the 14 or 15 nuts I would normally eat and then close the bag and eat them, I have eaten my allotted portion.<span class=\"Apple-converted-space\">\u00a0 <\/span>If I just open the bag and start eating them one by one, I can easily consume twice as many or even more.<span class=\"Apple-converted-space\">\u00a0 <\/span>If I am repeating this behavior several times a day with various foods, I will end up eating far more calories than I should and weight gain will be inevitable. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">We began to get Yisrael Meir to enact some of these behaviors and we began to eliminate to poor habits.<span class=\"Apple-converted-space\">\u00a0 <\/span>The same food plan and now much better results.<span class=\"Apple-converted-space\">\u00a0 <\/span>His weight began dropping again. <span class=\"Apple-converted-space\">\u00a0 <\/span>Learning how to eat mindfully and implementing the do\u2019s and don\u2019ts of eating is another way to <b><i>\u201cadd hours to your day, days to your year, and years to your life.\u201d<span class=\"Apple-converted-space\">\u00a0 \u00a0<\/span><\/i><\/b><\/span><\/p>\n<p class=\"p4\">\n<hr \/>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"https:\/\/s3.amazonaws.com\/ou-images\/content\/alans_fitness.JPG\" alt=\"image\" width=\"126\" height=\"126\" border=\"0\" \/><\/p>\n<p><em><strong>Alan Freishtat<\/strong> is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at\u00a0<a href=\"tel:02-651-8502\">02-651-8502<\/a> or <a href=\"tel:050-555-7175\">050-555-7175<\/a>, or by email at\u00a0<a href=\"mailto:alan@alanfitness.com\">alan@alanfitness.com<\/a> Check out the his web site \u2013<a href=\"http:\/\/www.alanfitness.com\/\" data-saferedirecturl=\"https:\/\/www.google.com\/url?hl=en&amp;q=http:\/\/www.alanfitness.com&amp;source=gmail&amp;ust=1493381969635000&amp;usg=AFQjCNE-D7k1ng56nGzC7bQDJ55nvE1vOA\">www.alanfitness.com<\/a> US Line: <a href=\"tel:516-568-5027\">516-568-5027<\/a>.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yisrael Meir came to see me a few weeks ago. He was being very compliant with a food plan given by a dietician but had stopped losing weight after initial success.\u00a0 My staff dietician reviewed his plan and we determined together that he should have been losing.\u00a0 So we began to probe and prod and<\/p>\n","protected":false},"author":469,"featured_media":54789,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[14],"tags":[],"class_list":["post-54783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Not just what you Eat-It\u2019s also how you eat! - OU Life<\/title>\n<meta name=\"description\" content=\"Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Not just what you Eat-It\u2019s also how you eat! - OU Life\" \/>\n<meta property=\"og:description\" content=\"Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/\" \/>\n<meta property=\"og:site_name\" content=\"OU Life\" \/>\n<meta property=\"article:published_time\" content=\"2017-01-03T16:47:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-04-27T14:31:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Alan Freishtat\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Alan Freishtat\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/\",\"url\":\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/\",\"name\":\"Not just what you Eat-It\u2019s also how you eat! - OU Life\",\"isPartOf\":{\"@id\":\"https:\/\/www.ou.org\/life\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg\",\"datePublished\":\"2017-01-03T16:47:25+00:00\",\"dateModified\":\"2017-04-27T14:31:01+00:00\",\"author\":{\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\"},\"description\":\"Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet.\",\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/#primaryimage\",\"url\":\"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg\",\"contentUrl\":\"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg\",\"width\":1000,\"height\":667,\"caption\":\"Healthy Plate\"},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.ou.org\/life\/#website\",\"url\":\"https:\/\/www.ou.org\/life\/\",\"name\":\"OU Life\",\"description\":\"Everyday Jewish Living\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.ou.org\/life\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f\",\"name\":\"Alan Freishtat\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.ou.org\/life\/#\/schema\/person\/image\/\",\"url\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"contentUrl\":\"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg\",\"caption\":\"Alan Freishtat\"},\"description\":\"Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@alanfitness.com Check out the his web site \u2013 www.alanfitness.com US Line: 516-568-5027\",\"url\":\"https:\/\/www.ou.org\/life\/author\/alan_freishtat\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Not just what you Eat-It\u2019s also how you eat! - OU Life","description":"Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/","og_locale":"en_US","og_type":"article","og_title":"Not just what you Eat-It\u2019s also how you eat! - OU Life","og_description":"Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet.","og_url":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/","og_site_name":"OU Life","article_published_time":"2017-01-03T16:47:25+00:00","article_modified_time":"2017-04-27T14:31:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg","type":"image\/jpeg"}],"author":"Alan Freishtat","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Alan Freishtat","Est. reading time":"6 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/","url":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/","name":"Not just what you Eat-It\u2019s also how you eat! - OU Life","isPartOf":{"@id":"https:\/\/www.ou.org\/life\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/#primaryimage"},"image":{"@id":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/#primaryimage"},"thumbnailUrl":"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg","datePublished":"2017-01-03T16:47:25+00:00","dateModified":"2017-04-27T14:31:01+00:00","author":{"@id":"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f"},"description":"Sometimes, people who eat \u201chealthy\u201d don\u2019t really know what healthy eating entails and we have to make corrections in their overall diet.","inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.ou.org\/life\/health\/not-just-eat-also-eat\/#primaryimage","url":"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg","contentUrl":"https:\/\/www.ou.org\/life\/files\/Healthy-Plate-e1483881557375.jpg","width":1000,"height":667,"caption":"Healthy Plate"},{"@type":"WebSite","@id":"https:\/\/www.ou.org\/life\/#website","url":"https:\/\/www.ou.org\/life\/","name":"OU Life","description":"Everyday Jewish Living","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.ou.org\/life\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.ou.org\/life\/#\/schema\/person\/f1abe9e48d32d5a2a473e32020a2317f","name":"Alan Freishtat","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.ou.org\/life\/#\/schema\/person\/image\/","url":"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg","contentUrl":"http:\/\/www.ou.org\/life\/files\/Alan-Freishtat_avatar-96x96.jpg","caption":"Alan Freishtat"},"description":"Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a BEHAVIORAL CHANGE and WELLNESS COACH with over 19 years of professional experience. Alan is the creator and director of the \u201c10 Weeks to Health\u201d program for weight loss. He is available for private coaching sessions, consultations, assessments and personalized workout programs both in his office and by telephone and skype. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@alanfitness.com Check out the his web site \u2013 www.alanfitness.com US Line: 516-568-5027","url":"https:\/\/www.ou.org\/life\/author\/alan_freishtat\/"}]}},"acf":[],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/posts\/54783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/users\/469"}],"replies":[{"embeddable":true,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/comments?post=54783"}],"version-history":[{"count":2,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/posts\/54783\/revisions"}],"predecessor-version":[{"id":57557,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/posts\/54783\/revisions\/57557"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/media\/54789"}],"wp:attachment":[{"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/media?parent=54783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/categories?post=54783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.ou.org\/life\/wp-json\/wp\/v2\/tags?post=54783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}