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Monthly Archives: January 2012

The sickies

January 31, 2012
Behavior Change, Children, Food Environment
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When was the last time you eat because you were hungry?  I mean really, truly hungry?  I’m not sure I have ever achieved that state, I never give myself time to get there.

Upon my return from Washington I came down with a little bug.  This is rare for me and I spent most of Sunday on the couch.  My wonderful partner played with our daughter and took her to ski lessons.  I slept.  Did I mention she is 37 weeks pregnant?  My partner, not my daughter.  Subsequently I didn’t eat much that day nor did I consume anything until dinner last night.  Two pieces of toast stared at me while the young one ate french toast.  (Two nights in a row she convinced us to have breakfast for dinner.  Who says a child dictates what we eat?)  Here’s the funny thing:  I wasn’t hungry, yet I love toast with peanut butter. Love it. Could subsist on it.  Even though the idea of eating wasn’t getting me excited, the prospect of eating peanut butter toast was too much to resist.  Why did I eat that toast?  Most likely because of all the feelings of happiness and warmth I have tied up in peanut butter toast.  And the emotions.  Whether we like to admit it or not, we all have emotional associations with food and they can drive us to eat even when we don’t feel up to it.

The toast having been vanquished, a piece of french toast remained on the center plate.  I had been eying it for a bit, and asked our daughter if I could have it.  “No,” she responded.  I felt a pang of despair.  Why?  I was still feeling a bit ill, but again, the prospect of french toast for dinner was surging past any sickness I felt.  Darn environment.  My daughter and I came to a resolution, she gave me half.  I didn’t much feel like eating it.  I didn’t much need to eat it.  But I ate it.  Why?  Can you figure that one out?

Travel

January 30, 2012
Barriers to Exercise, Food Descriptives, Food Environment
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I’ve returned from my Washington, DC adventure unscathed.  Spending three days with a bunch of academics doesn’t usually involve any risk to one’s person.  On Friday I wrote of having to pay $10 to exercise and watching people sit all day while exposed to ill placed snacks.  Said another way, not a good environment.  How did I do during my trip?  Let’s see:

One of the issues for me when traveling is getting out of routine.  I am aware that this disruption to my environment causes me problems.  I promised to exercise (did it, even though I had to pay) and to pay attention to my exposure to snacks, poor food, and dining with many people.  The exercise was a success for me as I conquered the $10 fee (is it really that much when the wireless connection cost $11?) and actually exercised twice in my three days, 60 minutes each time.  I need to celebrate that success.

In terms of food my new environment did cause some issues.  Breakfast, for me and it seems like every other conference goer, took place at Starbucks.  Conveniently located in the lobby of the hotel, it was the only quick fix available.  Not wanting to sit down for breakfast each morning brought a latte and a snack (one day yogurt, the other a donut).  Not a great success, but also not terrible.  I noticed as each day went on my decisions were based on access.  (One of the major reasons we consume what we do is availability).  Again, not wanting to do a sit down lunch, it was necessary for me to traverse the streets of DC near the hotel.  One block away was Five Guys, the burger joint.  Quick, easy, cheap.  Healthy?  Not so much.  I gave into my temptation.  Twice.  The burgers are good and the amount of fries they give you is ridiculous!  Telling myself I wouldn’t eat them all, I promptly did.  Twice.  So much for success.  My dinners consisted of one evening with colleagues and one night on a lonely adventure to a bar I heard about on NPR.  The dinner with colleagues was seafood and went quite well.  I mentioned this last week.  However, without my colleagues present, I doubt I would have ordered appetizers and two bottles of wine.  I need to remember how much people influence my food choices, and how much I influence theirs (see Friday’s post for more on that).

My adventure to The Big Board was fun.  I rationalized the beer I was going to drink and the burger I was going to eat by walking to the establishment (about 25 minutes).  Hey, whatever it takes.  The Big Board is a bar in NE DC that operates like a reverse commodities market.  The more glasses of a certain beer that are purchased, the more the price drops.  There is a real time television monitor (ie The Big Board) that reflects the real time price of the beers available.  It behooves the customer to convince those around them to buy the same beer they are drinking, makes it cheaper.

I struck up a wonderful conversation with one of the owners and he said there are many bars around that operate like stock markets, but as far as he could tell, theirs was the only one to reverse it.  Think about what a cue this is to consume more calories:  the system rewards those who stay at the bar and order the same beer.  Your second beer is cheaper than your first, your third cheaper than your second, etc.  Remember, cost is another factor in why we consume.  Imagine the price going down with every drink, add in some mitigating effects of alcohol, and by the end of the night you’re screaming, “I have to order another 200 calories.  Look at the price!!  It would be a crime not to!”  Alas, I stopped at two and a burger, but walked away thinking that place could really change your eating environment.  Great burgers, great fries, wonderful owners, and a terrific atmosphere.

So, the next time I travel I will attempt again to exercise, but also be more fully aware of the potential pitfalls.  I will not order an appetizer simply because others do, and I promise myself to put in a little more effort when it comes to lunch (ie walk a bit further for better options).  You with me?

Tests

January 27, 2012
Behavior Change, Food Descriptives, Food Rules
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Last night I had the pleasure of joining three of my colleagues for a dinner of wonderful seafood. I went with the yellowfin. As we sat down I noticed the dessert menu and made some quip about saving room. In near chorus fashion, my colleagues (all women), stated they would not be eating dessert tonight, they had simply eaten enough earlier. A study in the offing. I decided that I would be having dessert whether I wanted or needed it. Why? Because I thought I might be able to influence my peers.

Dinner was excellent. Bread, a couple of small appetizers, wonderful service, and of course, the yellowfin. We discussed higher education, always stimulating over dinner, talked of family, and enjoyed a glass or two of wine. I dropped hints of dessert, “the cobbler looks good,” and “the chocolate souffle sounds wonderful.” I have no idea of what a souffle even is. My suggestion drew sheepish grins but otherwise went unnoticed.

Our server returned at the end of our meal and asked about dessert. I immediately responded that I would be having the cobbler and a cup of decaf. Followed by a moment of pause one of my colleagues said, “the souffle sounds amazing, but I can’t eat the whole thing.” (A subtle play to gain permission by getting others to go with you. Well played). “I’ll share it with you!” chimed in another colleague excitedly. “I’ll take a cup of cappuccino,” stated my third colleague, “I normally don’t do coffee this late.” After strong objections at the beginning of the meal and some avoidance during, all three had just ordered more calories. Why?

There are several factors at play here. However, the main one, I feel, is that I gave them permission to have dessert. Not explicit permission, I did not say, “go ahead, order dessert.” I hold no authority in this group. Rather, I simply opened the door by getting desert myself, thereby allowing them to think to themselves, “If Mark gets dessert….” A subtle cue had been provided. I simply changed their consumption norms. We all look to those around us as we we eat. However subtle, we take in cues that alter our eating behavior, if only slightly. This change has been repeatedly demonstrated. How often have you ordered dessert simply because someone else did? Have you ever had one more piece of bread because the person across from you did? We may not always notice it, or even be aware of it, but our dining mates exert a powerful influence on our eating behavior.

Something funny happened on the way to the check last night. Through subtle cues, I influenced a shift of a couple of hundred calories in my colleagues. Call me evil. (Aside from me the other factors at play included the atmosphere of dim light, white tablecloths, nice bottles of wine, excellent service. All of which will increase consumption). After several denials of dessert, all enjoyed something. The colleague who stuck to cappuccino? She took a couple bites of each dessert. And the most vocal denier of dessert? Asked permission to eat the final dregs of the chocolate strawberry sauce used to cover the souffle. From a small pitcher. With a spoon.

It’s Friday and that means a new Food Rule. I’d like to offer one from based in last night’s experience:

No dessert. Not always, but when you decide not to have dessert tonight, stick with the plan. Don’t let someone else nudge you towards an extra 300 calories. You’ve made the decision to not have dessert. Stick to it, you’ll feel wonderful when you do.

I’ll sum up my travels, successes and failures around food and exercise, in my next posting. Happy Friday.

Walk the talk

January 26, 2012
Barriers to Exercise, Food Environment
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One of my pet peeves is when we don’t walk what we talk. I’m guilty of it at times, usually finding some rationalization that fits, however, I try hard not to go overboard. Although not food related, I am at a conference for those involved in higher education. One of the presentations I sat in on this morning was discussing student engagement in the classroom and techniques to improve it. We were talked AT for an hour as the presenters read their PowerPoints. Really? We’re going to talk about student engagement in the classroom and not model what we want? Silly. We should do the same with food and exercise.

Ok, I’m off my pedestal, but I am finding some interesting environmental cues at this conference that lead many of the attendees to eat more and exercise less. When I came out of the engagement session this morning I nearly walked into a table full of cookies. Weren’t there when I went in, so obviously they were delivered during the session. The masses walked by the table and most took a cookie. Or two. Or three. Why cookies? 10:00 am? University faculty and administrators aren’t always the healthiest bunch, so maybe some fruit placed strategically in front of them would have been better. This group of people gathered are here to ostensibly look at the state and health of higher education, I think the actual health of those involved in these structures is something to remember as well. What happens if you put a salad bar in between the hot lunch line and the cash register in high schools? Kids eat more salad. Why? Because as they walk around the salad bar to get to the register they are in a better position to see it, and thus grab something. Same goes with cookies at conferences. Put them in the path of people, and they will be consumed.

I had also noticed advertising for the health club here at the hotel. Good idea. I stopped by to take a look and asked if it was open for use. Yes was the response, for $10 a day. Makes a lot of sense. Charge people even more money on top of their room fees so that they can pay for something they don’t want to do anyway. I’d love to see the traffic count for how many people use the club. I ponied up my $10 (price of a latte and scone here in DC) and worked out alone for an hour.

Here at this conference we’ve got people sitting all day, taking escalators and elevators to their rooms, eating cookies placed in their flight path, and being charged $10 for exercise. Interesting constellation of environmental factors. Over the long term what do you this environment does to people? Can’t be good. I vow to stand for the rest of the conference.

Travels

January 25, 2012
Food Environment
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This morning I will kiss my partner and daughter on the cheeks and hop on plane to Washington, DC.  I will also be hoping that baby #2 waits for my return to make her appearance.  In thinking about this trip my mind wanders to vacations and food.  A vacation it is not (conference) and food it will be.  From the time I exit the safe confines of our car at the airport, and the caring eye of my family, I will be inundated with signals to eat.  The airport and all of its quick fixes.  Snacks, chips, coffee galore.  I’ll try to pass on all that in hopes of snagging some pretzel sticks on my flight.  And at a conference, what better way to draw crowds in than with food?  I will be on sensory overload and more than a few things are conspiring against me the next few days:

The first thing that will be attacking me is the lack of routine.  Although routine and habits can be challenging when it comes to food, good habits and routine help to control the environment.  I won’t have the luxury of a no snack zone (home), watchful eyes (family), and home cooked meals (partner).  Rather, I will be left to my own devices and that historically has gotten me in trouble.

Secondly, my food is paid for by my school.  Take away the barrier of cost to food (within reason) and it quickly becomes easier to buy that latte or cookie or fancy meal.  Restaurants and a free pass?  Uh oh.

I will be eating nearly every meal with other colleagues and when we eat with others we typically eat more than when we do alone.  (We lose our sense of self monitoring as we look to the company we keep to establish the norm).

As I have mentioned before many of us take “food vacations” when we travel.  Somewhere deep in our brain lies a rationalization that says, “It’s ok, what other choice do you have?”  However, the shining examples of people who have lost significant weight and kept it off (those success stories on the National Weight Control Registry) don’t take those “food vacations.”  They are vigilant every day.  How can I stay on the enlightened path to weight control as I travel the next few days?  I’ve come up with a few ideas, I will report back to you during the trip.  Here are some of my thoughts:

1)  I’ve scheduled a conference call (with a colleague to plan a study around food environments, imagine that) during the hour I have at the airport.  With my surroundings screaming at me to eat, hopefully a conversation will keep me focused.

2)  The first step to recovery is admitting you have a problem, correct?  I have a problem when it comes to eating as a result of environmental cues.  Consider me on the road to recovery.  Seriously though, the fact that I am writing this now and will attempt to keep these thoughts at the forefront of my mind as I travel may help me in the coming days.

3)  I will try to stick to my normal schedule and routine as much as that is possible.  This includes getting up to exercise, a light breakfast, and no snacking.  I cannot think, “I’m at a conference, oooh, there’s a cookie.  Conference calories don’t count.” Yes they do, and they can add up quickly.

4)  I pledge here not to take a “food vacation.”

We’ll see how I do, but with the airport terminal shops yelling at me from the moment I walk through security, I hope I can pass the test.

Suggestions

January 24, 2012
Behavior Change, Food Environment
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Yesterday morning I attended a four hour meeting with the leaders of our School of Health at St. Catherine University.  As we gathered, colleagues made their way to the coffee pots to grab their wake up potions.  Or stay awake potions as the case may be.  Unintentionally, I am sure, the coffee pots had been stationed on a table right in view upon entering the room.  Straight ahead.  However, the breakfast pastries and fruit were set up on a table, that upon walking into the room, were behind us.  I didn’t even realize they were there.  Everyone was drinking coffee, few, if any, were eating.  This was not due to lack of hunger, it was due to being unaware.  Seriously, invite a group of 25 college professors and administrators to a four meeting without the promise of food.  Why else would you go?  I could sense the unease in the room as people thought they may have to go a bit without food.

As such, the meeting was called to order and second only to the words “Welcome,” from our dean, was, “Eat.  Please eat, we’ve got all this food.  Eat.”  Relief reigned as the professoriate (don’t know what that words means, but I hear my academic colleagues throw it around) realized that food was indeed present.  Simply at the suggestion of food, and the permission to consume it, several colleagues rose to the buffet.  Throughout the morning I watched the food station.  Donuts, croissants, and cinnamon rolls disappeared.  The grapes, melons, and strawberries just got more and more lonely.

In this room was gathered a group of people very interested in health, and a group of people I have the utmost respect for.  Yet we weren’t practicing what we preach.  The meeting was about how to best educate our students to meet the demands of ever evolving challenges in health care.  I’ve got an easy way, back off the donuts.  Better yet, don’t even have them there.  Only the fruit should be our guest at such meetings.  We sat for four hours, that in an of itself will shorten our lives (sitting = bad) and ate not so good food.  I need to change that environment.

I can appreciate the buffet being out of view, if even not by design.  There’s an idea there.  I wonder what would have happened had our dean not mentioned the food and nudged people towards it?  I’m sure someone would have discovered it, the professoriate is smart you know.  However, I was fascinated.  Not only by the lack of awareness, but the lack of modeling by those of us in charge.

Cupcakes

January 23, 2012
Children, Food Environment
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As I inhaled my second (or third, depends on who’s counting) cupcake at our daughter’s 4th birthday party yesterday, my younger sister sauntered over and said, “Foodscapes, eh?”  Put a smile on my face, not because I discovered a reader of my ramblings, but in that one word she made me think.

The foodscape of our home was altered dramatically for the weekend in honor of our now 4 year old daughter.  Who says birthdays can’t last for days?  Friday evening brought neighbor friends and homemade chocolate cake.  Saturday brought grandparents and chocolate cake, and dinner at a restaurant.  Sunday brought cousins, uncles and aunts, a Grammie, and chocolate cupcakes.  The number of chocolate substances I consumed this weekend could easily account for the 2 pound weight gain on the scale this morning.  This idea of birthday parties, at my sister’s slight suggestion, made me think about how much children drive our food behavior.  And for me, birthday parties, neighbor friends, all provide a rationale, a reason, an excuse, for a third cupcake.  “Oh, it’s a party, I need this cupcake, I haven’t had one for months.  No one is looking.  It doesn’t count.  I hauled wood today, I earned these calories.”  There goes my inner monologue again.

I’ve written of how we as parents drive food behavior for our kids through where we shop and what we put on their plates.  Yet kids drive our food behavior as well.  Think about the cereal aisle of a grocery store.  What is at eye level for the little ones?  You got it, Lucky Charms.  What is on the top shelf, out of 4 year old viewing and attention?  Grape Nuts.  Little one sees the bright red box and Lucky smiling at them, and tugs on the pant leg, “Mommy, can we get those?”  Meanwhile, I look at the Grape Nuts and think constipation.  To be young again.

Had we not had a birthday celebration this weekend I doubt I would have consumed 4 pieces of chocolate cake, 3 cupcakes, countless saltines, and untold amounts of bread.  Yet I loved every moment of watching our daughter revel in her glory.  The point is not to suggest no parties.  By all means, party on.  What I want us to think about it is how we manage those moments so as not to sabotage our journey.

My partner did a wonderful job of setting the stage.  Homemade bread, a wonderful wild rice soup from scratch, and no appetizers for the adults.  For the children, handmade wraps, fruit, and apple cider disguised as tea (as this was a tea party birthday party) limited the sugar intake.  Some of the kids ate, others didn’t.  But when it came time for cupcakes, frosting was licked, crumbles were made, and smiles abounded.  And that was the adults.  A microcosm of the difficulties of balancing food behavior.  I know that I am a victim of my foodscapes and environment. I need to do a much better job of not letting those moments of celebration rationalize poor choices.  One cupcake, fine.  Two, ok.  Three, oops.

No cones

January 20, 2012
Food Environment
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Another Friday has arrived and with it another food rule.  I’ll get to that in a minute, I need to build up to the unveiling.

Yesterday a research paper was published in the journal Appetite describing the mathematical relationship between dishware size and portion size.  Yes, there are people in the world that do mathematical equation modeling on how much food we put on our plates.  Talk about obsessive.  Seems simple enough, bigger plates equal larger portions.  What the researchers discovered was that it is not a linear pattern.  That is as plates get bigger the food portions increase exponentially.  To put this in simpler terms, food portions don’t just get larger as plate size increases, food portions get really larger.  (Good grammar, I know, but you get the point).

The other interesting fact presented in this study is that portion size is decreased when the food is served  flat on the plate, not mounded, or to use the scientific term “coned.”  This also suggests we eat more when we eat out of bowls.  When using bowls, there is a 59% increase in calories when going from a 6 inch bowl to a 7 inch bowl.  For plates, using 6-7 inch diameter dishware keeps energy intake to about 15% of our daily needs for that sitting.  Consider this:  using a 10 inch plate, serving an energy dense food, 42% of a females’ total daily need is typically served.  Wow.  (A 7 inch bowl holds about 66% and 53% of female and male daily energy requirements, respectively).  Simply downsizing from a 10 inch plate to an 8 inch plate dropped energy availability by 67%.

The take home message is this:  use smaller dishware.  We’ve known that, there simply isn’t enough room on the plate.  Unless you go up with the food, and then we run the risk of being called a glutton.  What this current paper tells us is that not only do our portions go up when we use larger dishware, they go up uncontrollably.  I wonder why?

So, onto Food Rule #3, we’ll call it the the 7 inch rule:  Use only plates and bowls that are less than 7 inches in diameter.  Seem small?  May take some time to get use to, but you will.  We have giant bowls at our house, l love how they feel in my hand, especially when eating cereal.  We also have smaller bowls.  It will take more getting used to, but in the end, I may eat less Fruity Pebbles.

Best part of waking up…

January 19, 2012
Behavior Change, Food Descriptives
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Remember that jingle? “The best part of waking up is Folgers in your cup.” in all reality I can only remember one person I’ve known to have ever consumed Folgers. My grandfather. Interesting what we remember about our elders. Coffee has taken on a huge role in our food environment over the past 20 years. Because of Starbucks we now feel it is acceptable to spend $4 on a cup of coffee. At least it comes with a sweater so we don’t burn our hands.

Within a five minute walk from my office there are three coffeeshops. One local and two corporate type establishments. For the longest time I didn’t drink coffee, don’t think I started until my mid 30′s. Not as an undergrad, not as a graduate student when you’d think I could have used the boost. The other day I saw a 5 year old order a vanilla latte. The environment has changed. My habit around coffee is to stop by the local shop on occasion whether for an early morning cup or to get away from my office. Over the holidays I decided that it was kind of silly to even spend that much on coffee when I can easily make it myself. We had an extra French press at home and I picked up one of those hot water boiler type things. Quick and easy, and I make a good cup of joe. However, I still feel the pull of the coffee shop. Why?

Starbucks in particular has the environment down to a science, and if you think it isn’t studied or manipulated, guess again. Think about it. Think how you feel when you hold your Starbucks cup. Warm. Proud. Confident. Jerry Seinfeld once remarked how important people feel when they have their Starbucks in hand. He was right. Starbucks, as well as other coffee shops, have made us to feel we need coffee, AND that with coffee, we truly feel.

From the moment I walk into a Starbucks I can feel the environment screaming at me. The lighting, the mugs for sale, the way you are made to stand in line in front of the pastries and yogurt. The kind baristas who repeat the name of your drink and ask for your name. Starbucks has developed an association in many people, and associations are hard to change. Seems to me that baristas never mention the word “pastry” or “cookie” anymore, but rather they inquire, “would you like some breakfast?” A muffin the size of a newborn is not breakfast. It’s breakfast, lunch, AND dinner. Language is powerful when it comes to food. We rate food more favorably and consume more when the names are in French. Figure that one out. We also consume more wine when we think the bottle comes from Napa vs. North Dakota. Coffeeshops use language, lighting, temperature, queue placement, and kindness to keep us coming back. Have you ever been driving down the road, spotted a random Starbucks, and felt the pull of the tractor beam? “How did my car get in their parking lot,” you may ask. Coffee wins again.

Here is the Starbucks nutrition information. You can get in and out under 200 calories, but you can also approach 1,000 calories in certain blended frozen drinks. What if we could real free of associations with coffee and avoid those 200 calories? That would be a tremendous gain on the weight management side of the ledger. As I wrote about yesterday, we consume many calories unknowingly. We are what we chronically do, and weight gain has been associated with 10 extra calories per day, chronically. If we could cut down the lattes, maybe we could all cut down our waistlines. Now I just have to get Starbucks to quit being so darn good at what they do. Oooo, shiny object….

Messages

January 18, 2012
Barriers to Exercise, Behavior Change
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Yesterday I awoke to the newspaper headline “Obesity rates in U.S. plateauing.” Good news for all of us, yet with 35% of the U.S. population now obese and nearly 70% overweight we don’t have that much to cheer. Following that news, this morning I rose and headed to my fitness center where the first sign I encountered upon entering said “Start Living Thin.” This struck me for some reason. My initial thought was, “thanks gym, another one of your silly advertising attempts to make me feel bad, or at least guilty, in hopes that I exercise.” At least there wasn’t a picture of an incredibly thin and attractive female sweating copiously as she admires her six pack abs while eating the gym’s prescribed nutrition bar on this one. I digress.

“Start Living Thin” I thought as I hopped on my stationary bike. Lots of layers there. Eat less, move more, if you are thin, stay that way, work hard, and on and on my mind went. Could even figure into spending. My fitness center sends lots of mixed messages, part of me wonders with yesterday’s obesity plateau news everywhere whether they’ll adjust their locker room scales upward to encourage more exercise. Mass thinness cannot be good for their long term business model. But the more I thought of it in terms of business, lifestyle, goals, etc, the slogan made even more sense. “Start Living Thin.” Think about that, the statement alone makes me reflect upon each choice I make. If I want to be thin, I need to LIVE that way, factoring it into every decision make. If I am thin, I need to LIVE to maintain that. Smack between the eyes, the genius of the advertisement struck me. Each and every day for the rest of my life I need to make decisions that help me reach my goals. This thought process will not go away if and when I ever reach whatever weight goal I have in mind. It will not go away even though I worked out today. I will lead a moment by moment battle with food choices and decisions for the rest of my life. Daunting.

This brings me back to all the food choices I need to make today. As I have said before, I will lose those debates if repeatedly exposed. One thing we Amercians do a lot of, besides have conversations with food, is drink (and by this I don’t mean simply alcohol, that’s only in Wisconsin). We average about 14% of our daily caloric intake from liquids, some much more as can be seen by how much soda we consume. What if we could lower that number a bit? Would this help me to “Live Thin”? How could we do that?

Take a look in your cupboards, what do your glasses and cups look like? If they are shorter and wider you will consume more than if they are of the tall and thin variety. Why? We judge amount or volume by height. We are biased by how high the liquid rises. Therefore, with short and wide glasses we pour more in to get the height up. (Read a fun study about bartenders here). By using tall and thin glasses I will drink less. Good when it comes to beer and soda. I may want to keep some short and wide glasses around for water.

Maybe to “Start Living Thin” I need to rethink my fine china. Living thin is going to be the end of me. However, I was buoyed as I left they gym this morning. “Don’t be the typical person who has already quit on their New Year’s resolution, take part in a new and exciting program, meet with our psychologists!” Great job, fitness center, you’ve got me coming and going.

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