Reading: Mindless Eating: Why We Eat More than We Think

To supplement my education, I am currently reading Mindless Eating: Why We Eat More than We Think by renown food psychologist Brian Wansink, PhD. Although I am only half way through the book, the things I have learned thus far have been eye opening. Mainly that people make over 200 decisions about food everyday and that most of these decisions are not influenced by hunger, but by lighting, music, the size of the food container and the company we keep.

One of the most interesting things I have read so far is how much people rely on external cues, such as the size of a dinner plate, to tell them when they are full. When same portion of food, such as a scoop of mashed potatoes, is placed on an 8-inch plate and a 12- inch plate, people eating off of the 8-inch plate will be more satisfied than those eating off of the 12-inch plate (p. 66). Even though the amount of food is exactly the same, the portion looks larger on the 8-inch plate, therefore people perceive that they are eating more food. I would guess that those with the 12-inch plate are more likely to ask for seconds than those with the 8-inch plate simply because they feel like they didn't eat as much: the food didn't take up as much room on their plates. The more we rely on external cues to tell us when we are done eating, the more likely we are to have trouble regulating our weight.

Not surprisingly, none of us are immune to the tricks our eyes play on us. Dr. Wansink and his team carried out a study in which the subjects were his colleagues from the Nutritional Science Division at Cornell University. The scientists were invited to an innocent ice cream party where some were given 17-ounce bowls, and some were given 34-ounce bowls. Even though the subjects were PhDs with loads of experience and insight, those with the 34-ounce bowls still ate 31% more ice cream than their 17-ounce bowl counterparts (p. 67). Basically, even if you are aware of the tricks your mind can play, it will still get the best of you.

It might seem like there's no escape, but I believe that there is hope. Since I began reading this book, I've noticed that I have been paying much more attention to the reasons behind my eating and behind my stopping eating. In my opinion, being aware of all of these external distractions is the first step toward having control over my eating decisions. Now I question whether I'm eating that last piece of chicken because I'm physically hungry for it, or because the music/TV/lighting has distracted me into it. I've found that I'm eating less now that I'm better educated and more aware of how my eyes and surroundings can trick me.

I would recommend this book to anyone who is interested in regulating their weight and the psychology of how our brains can subconsciously sabotage our attempts at healthy eating. Even if you don't struggle with your weight, the concepts introduced in this book will make you reevaluate why you eat as much as you eat.

Wansink, Brian. Mindless Eating: Why We Eat More than We Think. New York: Bantam, 2007

Grilled Budget Pizza

We're finally back in the swing of things after our vacation to MV, and the long holiday weekend. We are also on a strict budget after our holiday spending...In order to save some money and get back on track, we've attempted to buy minimal groceries and use up some of the ingredients we buy, but never use that just kind of hang out in our pantry.

For dinner the other night, I decided to whip up some grilled pizza using mostly ingredients we had in the fridge (I did have to buy a tomato and some cheese). Gluten free, grilled white pizza with spinach, tomato and bacon to be exact. I used recipe for almond flour pizza dough that I found on the NorCal Strength and Conditioning blog, and modified a white pizza sauce recipe from Serious Eats.

Grilled Budget Pizza

Pizza Dough:

3 cups almond meal
3 eggs
1 1/2 tsp olive oil
3/4 tsp salt

I mixed all of the ingredients together in a large bowl and formed a dough ball to roll out onto a cooking sheet covered with cornmeal.

After adding extra, extra cornmeal so that the dough would slide off of the try and onto the grill (hypothetically), I rolled the dough into a squarish shape. M fired up the grill to about 400 degrees, and we attempted to dump the dough onto the grill. It would have been nice to have a pizza peel, so that I could slide the dough gently onto the cooking surface, but the almond flour dough was incredible sticky, and thus it was more of a dumping action than a slide.

The result was what we like to call a "rustic" pizza crust aka totally misshapen. There was some minor breakage, but nothing to stop the grilling process completely. We optimistically cooked the dough for about 3 minutes and then used a two person flip technique: one of us guiding the cookie tray underneath the dough while the other gently lifted the dough with a spatula. Once the dough was flipped, we heaped on the toppings.

White Sauce:

2 tablespoons olive oil
4 cloves of garlic, pressed
1/4 cup heavy cream
Sea salt and freshly ground black pepper

(I made the sauce and prepared the bacon before grilling the crust so that everything would be ready once the dough had been flipped on the grill.)

I heated the olive oil in a small pan over medium heat, added the garlic, salt and pepper, and let the mixture bubble for about two minutes.

After adding the heavy cream, I let the sauce simmer for about three minutes until it thickened.

While the sauce cooled, I fried up some bacon.

I really like bacon...

Once the dough was flipped, I spread on the sauce, topped it with spinach, sliced tomatoes, cheese and the bacon bits. We closed the grill, and cooked the pizza until the cheese had thoroughly melted, about 8 minutes.

We ended up with a heaping pile of garlicky, bacon-y goodness!

Everything was cooked just the right amount: the crust didn't burn, and the toppings were all piping hot! The almond flour crust was a little dry (M said it smelled like movie popcorn...), which I attribute to the grilling and the fact that there was no yeast involved. I have a feeling it would be different--more doughy, less crumbly-- if it were baked in the oven. Next time we grill pizza, I'll be curious to try a traditional, whole wheat dough recipe.

En Vacances

Not that you're wondering where I went....but I went on vacation. A family vacation, to be exact, on the beautiful island of Martha's Vineyard. M and I spent the week beating my mother and her M at tennis (which I haven't played since elementary school gym), and floating in the ocean. It was a much needed break from the hustle and bustle of Boston and our jobbies.

While on the Island, M and I designed a "boot camp" work out for my Mama and Aunt. They attend a so-called "boot camp" back in VT two or three times a week. I put "boot camp" in quotations, because at this "boot camp" they are allowed to use 6lb weights...which, in my opinion, do not a boot camp make. So one sunny morning, we subjected them to a bum-kicking workout...

"McCay"

Warm-up:
250m jog
Arm circles
Leg swings
Other stuff

Workout:
30 Overhead squats (with 6lb weights in each hand)
250m run
30 Burpees (modified)
250m run
30 Turkish get-ups (15 R, 15L, unweighted)
250m run
30 Sit-ups
250m run
30 Push-ups

They did the whole thing in about 17 minutes! YAY family! M and I taught them some moves to take back to their "booty camp," as Mama's M calls it. It was so humid and hot out that we were dripping with sweat...and I mean DRIPPING...like I couldn't see...too much info? Good thing we had the ocean nearby!

Our trip to MV was a much needed break from the stresses of our day jobs. I think everyone should take advantage of the summer weather and take some time off from work. Vacation hours for everyone! So many people don't use their vacation time-- or use enough of it...Taking time away from work is important for recuperating...and regenerating your motivation and creativity...at least for me.

Anyone else going on vacation this summer?