Remember kcal daily amounts to 10 ½ - 31 lbs. ( Kg) in a year! Safe estimate = 100 kcal / day = 10 lbs. / year

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Abner Blankenship
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Mindless to Mindful Fabio Comana, MA., MS., NASM CPT, CES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine fabio.comana@nasm.

We can visualize 100 kcal slice of bread, but with energy expenditure, how do you translate 100 kcal?

1 Mindless to Mindful Fabio Comana, MA., MS., NASM CPT, CES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN National Academy of Sports Medicine Rethinking Simple Ideas We use term calories liberally - do clients fully understand the implications and what it actually means? We can visualize 100 kcal slice of bread, but with energy expenditure, how do you translate 100 kcal? Consider using more relevant language weight gain and time Weight Gain: 100 kcal x 365 days = 36,500 kcal = 10½ pounds in one year Time : 100 kcal = 25 minutes of walking for the average U.S. woman weighing pounds (3 mph = 4 kcal / minute) Mindless to Mindful Most feel they are attentive to everything they eat the reality Average person makes at 200 daily food decisions, but believe they only make ~ 15 food-related daily decisions. Selective or forgetful memories? Study: 5-minutes after eating dinner, 31% of people leaving an Italian restaurant could not remember how much bread they ate 12 % denied eating any bread at all Mindless (lack conscious awareness) with ~ kcal of nibbles and bites throughout day Only become mindful (conscious) when surpluses / deficits = 500-1,000 kcal. Remember kcal daily amounts to 10 ½ - 31 lbs. ( Kg) in a year! Safe estimate = 100 kcal / day = 10 lbs. / year Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 1

Portion Sizes: Increased steadily by 15 70 % between 1970 & 2005. Study: 5-day old stale popcorn = ate in larger containers 53% more (173 kcal more).

2 Portion Sizes: Increased steadily by % between 1970 & Study: 5-day old stale popcorn = ate in larger containers 53% more (173 kcal more). Study: Chex mix in bigger bowls = 53% larger portions & 59% more kcal. Study: Bartenders free pouring 1¼ oz. shots into 11 oz. (325 ml) highballs v. tumblers = over-poured 37 % into highball glasses. Horizontal-vertical distortion (illusion difference) Takeaway be aware of portion sizes (replace tumblers with tall, thin glasses - drink less). Reduce food portions by 20 %. Reductions of 30 % in portions (volume or Kcal) increases conscious awareness of deprivation. Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 2

3 Pace the Clock. Entry of food into blood triggers neural and hormonal responses to turn off appetite. Leptin PNS activated (active during digestion) + elevated insulin levels binds to neuropeptide Y to deactivate it and inhibit hunger. Cholecystokinin (CCK) from intestinal cells, initiates digestion, stimulated by presence of food in stomach, slows digestion, suppresses eating. CCK responds more rapidly than leptin but takes ~ 20 minutes after initiating eating to effect. How much damage can we do in 20 minutes? Fast food meal = 11 min. v. Cafeteria meal = 13 min. v. Moderately-priced restaurant = 28 min +. Takeaway: Aim to control eating pace and choices. Sit with the slowest eater, be mindful of table pacesetter Aim for Less Kcal - Build Volume Volume trumps calories.. What we eat is influenced more by volume. Reason: Human s inability to mathematically quantify calories in foods we eat, we therefore quantify food by amount. Study: Adding air to food - people felt satisfied when reaching a feeling of fullness based off volume rather kcal density. Takeaway: Strategize food preparation, delivery and eating order - focus on building volume to control caloric density. Caution with substitutions avoid perception of deprivation In Sight = In Mind. Sight stimulates / suppresses appetite. Clean plate mentality: Study: Bottomless soup bowl (automatically refilling bowl) Increased consumption 9 oz. to 15 oz. or 155 kcal v. 268 kcal (73 % more). Conscious awareness raising Leave empty plates, bottle and glasses visible during the meal. Study: Chicken wings. Consumed 28 % less kcal when empties are visible. Pre-plate meals (i.e., seeing all you plan to eat = 14 % less kcal eaten than returning for seconds). Takeaway Leaving empty plates, bottle and glasses in plain sight during a meal may help you eat less. Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 3

4 Out of Sight = Out of Mind. We buy in bulk: Wholesale stores + larger vehicles (not common in other nations). Desire more value. Bulk = more eating from larger containers initially (i.e., 1st 7 days ) then food becomes a castaway in refrigerator, freezer or pantry. Study: Individuals eating snacks in clear jars (e.g., chocolates) consumed 71% more v. food in concealed (opaque) containers - 77 more kcal / day (8 lbs.) Takeaways immediately repackage into smaller, non-see through containers and store all, but one container out of sight curbs subconscious eating. Even a small strategy such as placing a lid on a container or covering it with foil or wrap will curb mindless munching Don t Deprive Foods (Comfort Foods) - Control Them. Conscious awareness for food deprivation = Psychological Reactance. We seek out comfort foods when: Happy (eat 86 % of the time) v. celebrate or reward themselves (eat 74 % of the time) v. bored (eat 52 % of the time) v. depressed (eat 39 % of the time) v. lonely (eat 39 % of the time). Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 4

5 Don t Deprive Foods (Comfort Foods) - Control Them. Establish Distractions: We only have so much willpower create a plan to address appetite/cravings. Step One: Consciously learn to understand triggers thoughts / emotions usually triggered by environment (e.g., location, smell, person, etc.). Step Two: Strategize distractions - thoughts & emotions are generally fleeting (shortlived). Distraction must satisfy thought/emotion while simultaneously reducing likelihood of eating (e.g., calling friend to vent, expressing thoughts in journal, playing with pet, doing an activity). Trade-offs: Step Three: If desire still persists after few minutes then make small concessions. Give people Automony (ability to chose), but do the math (consequences): Women: 1 kcal = 20 steps walking (1-minute walking = 4.3 kcal). Men: I kcal = 17 steps walking (1-minute walking = 5 kcal). 100 kcal snack = 23-minute walk or stand (v. sit) for 52 minutes. Can reduce Psychological Reactance. Cognitive Dissonance Theory Conflict resolution = strong human motivator. We don t thrive well when thoughts/feelings are in conflict (e.g., desiring sweets, but refraining as you know they are bad for you). Off-day allow some indulgences (in moderation). Control Choices. More choices & colors = greater food enjoyment. Less choices & colors = perception of less enjoyment. Challenge with food choices - don t comprehend how much we should take/want, thus gauge decisions by what we think is appropriate. More food/ if we think there is more food = perception that eating more is appropriate. Study: Same food placed into multiple bowls = perception of more choices = eating more (up to 18 %). Study: Compared M&Ms (7 colors v. 10 colors). More choices = 43 more consumed (99 vs. 56). Takeaway control number of food choices and colors slightly may subconsciously develop perception of less enjoyment from the food with feeling deprived. Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 5

6 De-convenience Convenient Foods - Create pause points Make snacking a hassle, not a habit - create less accessibility Create pause points (moment in time to consciously contemplate the consequences of their snacking and avoid mindless eating). Study: Chocolates placed on desk (corner), in drawer, on file cabinet 6 away. Results 9 eaten/day (desk) v. 6 eaten/day (drawer) v. 4 eaten/day (cabinet). Study: Pringles in tube - plain or with red Pringle every 7th or 14th (study 1) or every 5th or 10th (study 2). Halo Effect: As healthy foods gain more attention & popularity - healthy does not always mean less kcal Study: 250 McDonalds (MCD) eaters v. 250 Subway (SUB) eaters. Although MCD eaters ate more calories, SUB individuals underestimated total kcal believed to be eaten by larger margin (25 % MCD v. 34 % SUB). Healthy gives eaters sense of false confidence in what they were eating (MCD - diners knew food was less healthy) gives rise to misleading advertising. Takeaway read the fine print don t be fooled by healthy marketing were, because food appears healthy, it must contain less calories. Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 6

Expectation Assimilation: Expectations placed upon us by environment that influences current and immediate eating behaviors think McDonalds lighting, chairs, etc. to an expensive restaurant.

7 Expectation Assimilation: Expectations placed upon us by environment that influences current and immediate eating behaviors think McDonalds lighting, chairs, etc. to an expensive restaurant. Study: Same wine (labeled as new CA or ND wine), participants served same food from same servers, same environment, etc. Results CA wine = 11 % more kcal, dined 10-minutes longer, scored food as better. Developed by Fabio Comana, MA., MS., NASM. All rights Reserved Page 7

Weigh To Go. September 1, 2010

Weigh To Go. September 1, 2010 Weigh To Go September 1, 2010 Mindless Eating Why We Eat More Than We Think Brian Wansink, PhD Overeating Why do we overeat? Not because of hunger, but because of family/friends, packages, names, numbers,