A Journey to a Healthier You
Improving your health one bite at a time. By Teresa Pesce.
In the last issue, I discussed the “one thing” approach to body change, as opposed to plunging into an unsustainable diet and exercise regimen. In the interest of full disclosure and also to amuse (and warn) you, I’ll share that some of my efforts at finding my “one thing” in exercise involved a peculiar propensity to think I could still do things I had done when I was younger.
For instance, I recalled that jumping rope was a lot of fun during grade school recess, and fitness gurus always tell you do find an exercise you enjoy. So I purchased a jump rope with happy anticipation. I went into the garage so the rope wouldn’t hit the ceiling as I circled it over my head. I gave it a whirl, up and over and down to my feet as I jumped into the air. I fully intended to circle it around again, except an earthquake epicenter formed at my feet as I landed, and giant fissures snaked along the cement floor, threatening the entire structure. Oh all right, I’m exaggerating. But my stars, I came down with a thud! I felt the outrage of every jarred organ in my body, and the distress of my feet absorbing the blow. I was instantly out of breath in a self-protective mode lest I jump again. But it was fun in grade school, I protested. Yes, well, that was then. This was now.
Learning nothing from this episode, I tried roller skates! Do I really have to say it? My husband looked upon my perilous progress in a shaky circle and said hesitantly, “I thought you said you knew how to skate.” “I DO,” I replied with annoyance. “It’s just been awhile, that’s all.” As gently as possible, he encouraged me to add a pillow or remove the skates and admitted he’d rather I not continue this particular route to fitness as it might end up in a hospital bed and traction.
So let a little wisdom prevail as you choose your one thing. I’m just sayin’.
What I’d like to share with you now is a “one thing” sneaky approach to getting healthy! You can’t just cram yourself into a new lifestyle overnight; you have to be more subtle. You have to psych yourself out, thus circumventing your natural resistance to change.
Psych Number 1: You need to eat more. No, really! You do! In fact, the more overweight you are, the more you need to concentrate on eating more. I strongly suggest thinking in old-fashioned terms of eating a meal in “courses.” First course, a flavorful soup. Second course, a leafy vegetable salad. Then the main course. Next, fresh fruit slices. Want to dip them in yogurt or something sweet? Go ahead!
Psych Number 2: You need to devote more time to eating. Your body takes 20 minutes to send you a full signal. You take more time by just barely filling a regular spoon with food or by putting a modest bite on your fork. (Clue: If you have to puff out your cheeks for the food to fit, it’s too much for your mouth. Smaller bites changes the “mouth feel” of eating.) Chew and enjoy! Then, put down your utensil. Sip your beverage. Then pick up your utensil and fill it with another modest bite. I know they say to concentrate on your food, but you actually need distraction from it between bites. Pause to watch a moment of TV, read a paragraph from a book or chat with fellow diners.
These “psyches” are simple, but they accomplish wonders long term. And best of all, you get to spend more time eating! If that isn’t great, what is?
I once knew an Italian family with two darling children, both significantly overweight. When I joined them at dinner, I learned why. The children slumped low over their plates so the spoon would have less distance to travel from plate to mouth. They heaped positively towering portions of food upon their spoons and shoveled it into their mouths non-stop until their plates were empty. I’ve never forgotten that dinner.
Eat more (good food only!), eat longer, savoring smaller bites. Take your time. Enjoy. Does that sound like a regime you can live with?
