Day 50 - Prolonged Chewing & Weight Management

My dog Lucy has horrible gas. I mean... it is really bad. Is it foul? Yes! At first I thought maybe she rolled in something dead outside. Nope. Then I thought perhaps she was eating something rank and diseased without me knowing it. I went out and bought hypo-allergenic dog food in the hopes that eliminating the common food allergens could start to calm her gut. Yet when my husband was feeding our dogs a special treat last night I realized that the solution was right under my nose this whole time. In fact, the nutrition program I teach is precisley what could get at the root of Lucy's problem; unconscious eating.

Here is a link to a blog on my dogs Lucy and Basil: Which One Are You?

When Basil was fed a large 2 ounce chunk of chicken breast she gently placed it in her mouth and walked over to a corner to revel in the experience, alone and undisturbed. She would bite off a piece and then position it in the side of her mouth to chew it down. She drooled over and savored every bite.

Lucy on the other hand shocked me. When fed a piece of chicken the size of a deck of cards she swallowed it practically whole. No wonder her digestive system was having such a hard time!

When it comes to weight management, The Awake Eating Method (AEM) was specifically designed to get you to your optimal weight and to deliver nutrients to every nook and cranny in the body (i.e. through enhanced digestion). Enhanced digestion means that your body is able to benefit from what you are eating, and stops releasing craving and hunger signals that were just a product of eating skills gone mad.

Step 3 in the AEM, Savor, was not only designed for enhancing the pleasurable taste and texture of food. It focuses on the sensations of the food beyond the taste buds. Chewing properly allows the rest of your body (your stomach, intestines, etc.) to 'taste' and utilize the food as well.

A recently published study confirms the benefit of this step in The Awake Eating Method.

Published in Appetite, a study from the Functional Food Centre at Oxford Brooks University in England tested the theory, originally introduced by Horace Fletcher in the late 1800's, of prolonged mastication's effect on the eating experience. Fletcher's philosophy was a bit extreme, recommending to chew up to 100 times for each bite, but he claimed that doing so dramatically increased health and weight profiles in his subjects. In this study the researchers compared 35 to10 chews per mouthful and showed that higher chewing counts reduced food intake despite increasing chewing speed. They also doubled the length of the meal for achieving a subjective reference point for feeling ‘comfortably full.'

What this shows is that applying the Savor step, of slowing down and enjoying food has the ability to naturally regulate weight. Learning the skill of how to chew and savor has lasting health effects. I do not advocate counting the amount of times you chew a bite - this monitoring can diminish the enjoyment of the eating experience. Here are some simple ways of applying this step, without the counting:

• Focus on small bites, rather than large ones with overflowing fork or spoon. 
• Put your utensil down while you chew and savor each bite. Many of us tend to focus on getting the next bite on our fork or spoon before we are even half-way finished with what is in our mouth. 
• Practice the Eyes Inward Exercise to slow down and revel in the sensations of food.
• Practice the Two-Time Sit Down Exercise when feeling a rushed feeling when eating.

Lucy is going to need some help with her deep rooted food fears. I am going to start by adding a little warm water to her feed so that it will help soften up the kibble for digestion.With us, though, we have the ability to slowly change our eating habits with the above simple baby steps and to see the results come filtering in.

Nat

Sources: 


Does prolonged chewing reduce food intake? Fletcherism revisited. Appetite. Smit, Hendrik. JanKemsley, E Katherine. Tapp, Henri S. Henry, C Jeya K. doi: DOI: 10.1016/j.appet.2011.02.003

Day 49 - Why Yams Are Healthy!

Ever since Thanksgiving I have been incessantly cravings yams. The deeply pigmented orange creamed flesh, baked until pockets of caramelized starch are oozing their way out of the forked skin... ahhh. Divine.

As an Awake Eater I honor my desires. Because of this it occurred to me that eating yams any day I wish was okay. Why wait for a special occasion to have them? I was going to give myself unconditional permission to eat yams until they no longer appealed to me.

I ate them baked with olive oil in the morning. I cubed them and threw them in a roasted root vegetable rosemary dish. I mashed them with vegetable broth, sliced them into medallions and topped my salads. I made long and crispy cayenne pepper french fries with them.

Fast forward to nearly three months later. There has not been a day that has gone by where I have not had a yam. Literally. Honestly, having one everyday feels good to me still. The temperature, taste and texture is appealing and pleasing to my senses. When I feel beyond my taste buds I am satisfied; there is no doubt that my craving is feeding an inherent need. So now it is time to investigate. What is it about my yummo yammy that is so right on?

I know, first of all, that because of my training regimen that my body is wanting a quick carbohydrate energy fix. Due to the amount of muscle that I have been building it makes sense that my body is craving a carb loaded food so that I replace the glycogen stores that my body needs for recovery.

Yams are also great sources of the following nutrients (amounts found in just 1 cup of yam):

• Fiber (21.2% DV) - Provides a more steady and lasting energy and assists in sloughing out toxins from the digestive system.
• B1- Thiamine (8.6% DV) - Maintains energy supplies, coordinates activity of muscles and nerves.
• B6 (15.5% DV) - Nervous system help, breaks down sugars and starches, radiance of skin and hormonal balance.
• Vitamin C (27% DV) - Elasticity of skin and connective tissue, immune health, improves iron absorption (healthy blood and energy supplies), powerful antioxidant and assists in respiratory health.
• Manganese (25% DV) - Synthesizes fat and cholesterol, nervous system and thyroid function and blood sugar regulation.
• Potassium (26% DV) - Muscle and nerve function, electrolyte and acid-base balance, the storage of carbohydrates for use by muscles as fuel.

Each one of the above nutrients is supporting my need for lasting but easily absorb-able energy for my cells in general but also for my muscles and in-demand nervous system. They also pack the punch of removing toxins, fighting off free radical damage and internal aging. No wonder!

Nat

Day 48 - PMSing Men On Diets: The Ancel Keys Experiment

This study is so profound I discuss it with every client and doctor who is tentative about the work that I do. Is abandoning the diet cycle really necessary?

In the 1940's Ancel Keys, an American scientist, did a study on semi-starvation. He took a bunch of college-age guys who had to pass extensive medical and psychological exams to be deemed superior in health of mind and body. They were put on a six month diet and exercise regimen to ascertain the effects of a semi-starvation diet.

What happened to these men?

They had an increase in obsessive thoughts about food. They started to talk about and think about food all the time, to the point of collecting recipes and studying cookbooks (this was in the 1940's!!!). They had food cravings and they started playing with their food. They were suddenly uncertain of how to eat; should they eat slow and lengthen it out or eat it all really fast? They stopped having any interest in girls or sex. They started to develop mood disorders and severe depression. They became socially withdrawn and isolated.

One participant who worked in a grocery store suffered from a complete loss of will power and ended up eating a couple cookies, a sack of popcorn and two bananas. He suffered from severe emotional upset with nausea, and vomited. He was horribly guilty and expressed disgust and self-criticism. What does this sound like? An eating disorder. Some of the men developed eating disorders.

There were extreme reactions to the psychological effects during the experiment including self-mutilation. One subject amputated three fingers of his hand with an axe, though the subject was unsure if he had done so intentionally or accidentally.

How much food were these men eating?  They were averaging 1700 calories.

1700 calories for a college student is like today's version of dieting.

In this thousand page study the impact of food restriction is obvious. Strong and able men, screened to be able to withstand physical and mental hardship necessary to complete the study, suffered extreme psychological and biological upset from going on a mild version of dieting in America today.

Dieting and restricting does not work. Developing a healthy relationship with food and body does.

Nat

Thanks to Evelyn Tribole, MS, RD and Elyse Resch, MS, RD, FADA for introducing me to this work.

Day 47 - Relationship Deal Breakers

A colleague forwarded a thought provoking article to me titled, What Are Your Relationship Deal Breakers? from the New York Times. The story was about the results from eHarmony's website survey of the "must have" and "can't stand" responses of its 720,000 members. It identified the top 10 deal breakers in relationship.

The #1 quality that women cannot stand was racism. The #1 quality that men cannot stand was "excessive overweight." Thought provoking.

Last night my husband and I were watching American Idol (hey, I am a sucker for those goosebump moments of inspired music). One of the girls auditioning on the show was a bit of a physical comedian. She showcased her ability to do an impression of a chicken. I laughed. Her demeanor completely changed, her face contorted and the movement of her body was not something you would expect in a primped up girl. One of the most attractive traits to me in a person is their ability to place looks aside and play. My husband shook his head next to me,

"Women should not be able to do that stuff. It is SO unattractive." He smirked. He said it to get a rise out of me, one of his favorite pastimes. But it got me thinking.

As a teenager there were two things that I found irreplacable and essential for attraction; humor and optimism. The boring and tired dinners with my parents (who never touched each other in the 15 years that I observed them) and flacid conversation always left something to be wanted. Imagining spending a whole lifetime in boring interaction was not my cup of tea. I knew that I wanted more than that. Spending a lifetime with someone who could remind me to have fun and let loose, what is more valuable than that trait?

I would stay up late every Saturday to watch Saturday Night Live. My favorite was Chris Farley. His bulbous and round naked torso in the Chippendale skit was priceless. When he was the motivational speaker, using his body to crash and break the coffee table, I practically fell in love on the spot. Sure, there was no six-pack (who cares about that anyway) or muscle definition and he was extremely overweight but the thought of traveling on the journey of life with a trait as powerful and passionate as the pursuit of humor was inspiring.





Maybe it was because I was a chunker of a kid but physical was low on my list of attractive traits. I understood that a person with certain physical attributes that were prized by society did not constitute a good lover or partner. But most people do not understand this. They believe that thin, muscular or taut is what will create an awesome marriage or guarantee a life of success. It is funny when you think about it. The body is just a suit. What animates the body is what provides the essence of life and partnership.

I understand that physical is important. There needs to be attraction and sexual synergy. Movement, flexibility, endurance and stamina are physical in nature yet extend into other areas; being able to enjoy nature, get tasks done, help and assist with the basic requirements of daily life and ensure the health and survival of the family unit as a whole. Yet physical traits being the primary focus will inevitably create an out-of-balance life, never experiencing true happiness.

Clients speak of their severe worry and feeling of inadequacy that their body does not look a certain way. Maybe they do not have breasts that are youthful or big enough; perhaps they are in a size 12 instead of a size 2; the weight on the scale is never low enough. Attraction is merely placing value on the unique experience of union, why does it have to look a certain way?

The shocking thing about the article that I read this morning was that there seemed to be a huge gap in between the two sexes. Women value deeper and profound core values, while men may be more stuck on looking towards the physical to fulfill their expectations than at something else. What are your thoughts on this?

Here are my thoughts: Maybe women are the leaders in the ideals of beauty. We need to reteach our men what true beauty and attractiveness is. We must stand strong in releasing the magazine and ad-ideals of airbrushed and Photoshopped models, prim, proper and hygienic to the max behavior and bare ourselves for the world to see with confidence. We do not judge based on appearance but rather lead the way in valuing the deeper strands of essence that course their way through our being. If we do not stand strong in this, then the dynamic of relationship and human connection may self-destruct.  One day we just might wake up and realize that our pursuit of the lovely was way the hell off. We may in fact realize that the quest that we embarked on was not for love and human connection but rather an endless journey into the hell of vanity.

Start by doing the following:

Rubenesque Figures

• When evaluating another for partnership focus on the non-physical traits and the physical will fall into line. 
• Stop buying fitness and beauty magazines. Enjoy movement and feel your beauty instead.
• Know that every model you see is not represented in their raw and imperfect form. 
• Do not have plastic surgery. You are divine with every imperfection you posess.
• Stop trying to lose weight for aesthetic reasons. Focus on health. In other areas of the world and in other times in history different body types were valued and treasured. Health is what matters.
• Wear a bikini on the beach and walk around. Never be ashamed to bare your body.
• Never allow anyone to make you feel ugly. Beauty is relative only to how you feel about yourself and what you have to offer the world - no one else can ever define or sculpt that for you.

Nat

Day 46 - Compliment Dishing

I was a chubby kid with dreams of one day being beautiful. I would pump up music in my room and imagine that I was a star, proudly singing on stage for everyone to see. I would pretend that I was in a Broadway play, the main character, using large mannerisms and opera mouth gestures to ignite impromptu applause from the audience. I would imagine that I was so appealing and talented that I could achieve anything in life. The thing was, though, that it was all pretend. In my real life I was anything but confident. I knew that my body was different and that I was not beautiful like other girls.

My mother had a job at a non-profit and I would sometimes visit her office after school. The building (right off of the main street) had long hallways lined with cubicles and internal-windowed offices. I would run through the fluorescent lighting into the back, where my mom's desk was.

I don't know if there was a shortage of daughter's in this workplace but my arrival always brought people out from the woodwork. One woman in particular, named Diane, would appear every time without fail. She was a co-worker of my mother's and was, in my mind, a female version of Friar Tuck out of Robin Hood. She was immensely large, to the point that walking seemed unnatural, with a jovial demeanor. She wore what looked like robed floral clothing; a shirt that resembled a wide dress that fell past the knees and then matching cloth pants. Her short hair revealed a jolly face with sparkly eyes. Every time I saw her coming I lit up. She was the only one that I had ever met that truly made me feel beautiful (well... except for my mother but in my mind she did not count - she was biased).

Looking back I do not know why she saw something in me, but she did. The first time we met she gasped dramatically. "Dear God," she said, as her jaw dropped and then she looked at my mother, "This is the most beautiful child I have ever seen."

"Aw, thank you, Diane." My mother replied.

"Natalie," Diane whispered, kneeling down to my 11-year-old height, "Has anyone ever told you that you have the most beautiful face? You could be a model."

"No," I said with an awkward laugh and slight blush. I thought to myself, 'This woman is delusional. No, this must be staged. My mom told her to do this.'

Yet with every meeting the impact grew. She would cajole me to her desk where she would proceed to shower me with accolades that actually seemed sincere. After awhile, I began to believe her. In spite of the fact that my body was thicker then my friends and my face plumper than any model, I began to believe that perhaps there was something special about me; that perhaps beauty was something relative.

Where do these compliment-dishing women come from? Were they bred on some island to try to preserve the sanity and integrity of self-worth? Were they trained in the artistry of beauty and language, somehow taught to be selflessly observant? Or are they just the products of upbringings where they themselves were given love and appreciation from their parents?

Why do we not comment on the sheer attractiveness that we see outwardly? Are we afraid that acknowledging another person's beauty will validate our own lack? Do we feel that it would be creepy or inappropriate to break the monotonous stranger silence with such an intimate phrase? Or is it that we are conditioned to compete and that giving a compliment would be admitting defeat?

So many of us suffer from lack of confidence, low self-esteem and body image issues. Many of us may have not heard a compliment in regards to ourselves in years and we begin to believe that we are never noticed or that we have very little to offer that is truly one-of-a-kind. What would happen if we began supporting one another by voicing what we see?

Imagine a world where people sincerely see each other. We notice the magnificence and splendor in one another and pay tribute with words. We use every opportunity to say what it is that we are genuinely thinking that has the power to uplift and inspire. One person giving an honest compliment creates a ripple effect that changes the community that day - the one person affected will share that energy with another and the process continues until everyone is seen as a work of art in some way. We never assume that they already know because most do not; and even if they do they need a reminder amidst their bad day.

In the grocery store the other day I had an experience that deeply amazed me. I was in a rush with my basket, dipping into shelves, darting past people in aisles, moving like a character in a video game. Turning the corner into the canned food aisle a woman stood facing away from me looking at the curry canned seasonings. She had the most beautiful blond hair that was perfectly curled like it was out of some 1940's pin-up poster. If Diane was here, she would say it. I positioned myself next to her.

"Excuse me, I just wanted to say that you have the most beautiful, radiant hair!" I said reluctantly. Her face turned to mine with legitimate surprise. For a split second she looked as though she was about to shuffle to the right to get out of the way. She thought I was talking to someone else. Upon the realization that I was looking at her, she began to tear up, glossing her hazel eyes with a slight glint.

"Oh. Thank you...... that just made my day." Her smile radiated outward and her stature changed.

As I walked away, although I felt a bit odd (being that I am socially shy) there was a sense of joy from seeing that a simple observation such as that could have such an impact on someone.

I challenge everyone to give a stranger a compliment today. Practice seeing the beauty, attractiveness and luster that is around you, in others. Reach out and use your voice to make a small but significant statement. When you get home, look in the mirror and do the same for yourself.

Nat

Day 45 - Sports Nutrition Series: Post-Workout Recovery Nutrition

You have sweat dripping down the crevices of your body. You are still gasping, heart pumping as the fresh oxygen-rich blood courses through your veins with good-feeling hormones. You can feel your muscles taut and toned from movement and attention. Your body aches and your desire for food is heightened from the increased demands. So, what do you eat that will not only feed your hunger, but will allow your body to continue to feel good? And what types of foods are best to eat for recovery?

It is important to understand that eating after exercise is a very symbolic event. Your body has just performed for you and done amazing feats. Every cell in your body is a loyal citizen to the leader that you are, and they are awaiting the arrival of your given supplies with excited expectation. They use the influx of energy and nutrients to build new muscle, store energy for later use, break down fat and combat any damage that may have been done from the sumo-state of fuel burning. Your cells deserve good nutrition.

There are two phases in post-workout recovery. Here is the first one:

#1: The Carbohydrate Fuel Window Snack

The 45 minutes after a workout is considered a 'fuel window' where it is the best time for us to consume high quality food. This window is like a portal that opens right after we finish (or rather since we began) and during this time the muscles in our body are better able to absorb the carbohydrate, speeding recovery. Carbohydrates restore the energy reserves that are needed in our muscles to recover and they also shuffle in other nutrients to overtime develop a biologically younger body. The key here, though, is quality. A carbohydrate of sugar water, or white bread is not going to cut it.

A fuel window carb need not come along with fat. Dietary fat is awesome - but it slows down delivery of fuel to the muscles in this window - so save that for the next phase in recovery. Focus on carbohydrates that are still in their whole food form. They will contain the essential enzymes, vitamins and minerals that are needed to properly burn and utilize the fuel.

You may hear that a small amount of protein with this post-workout snack can be beneficial. It has been found that a ratio of 20% protein to 80% carbohydrate helps speed up glycogen synthesis (the rate at which muscle absorbs carbohydrate). This means 4 part carbohydrate to 1 part protein in your recovery snack. Anymore protein than that, and it is thought to slow recovery. You can take this or leave it. As with all dietary advice, filter it through your Awake Eating Experience and find out what feels good for you.

Ideas for a post exercise snack:

• Fruit (high sugar fruits like banana, pineapple, mango and papaya are great choices and they also naturally contain anti-inflammatory plant chemicals for recovery)
• Dried fruit
• Recovery Smoothie - combine in a blender 1 banana with 1 cup of your favorite frozen berries, juice of 1 lemon,  1/4 teaspoon of salt, 1/4 cup hemp protein and water for consistency that you desire. 
• Lemonade Recovery Drink - Juice of 1 lemon, 3 dates, 2 cups of water, 1 tablespoon hemp protein, 1/2 teaspoon lemon zest, a tad of fresh ginger for anti-inflammation.

#2: Balanced, Nutrient-Rich Meal

After it has been an hour since you have finished working out it is now time to feed your body a more dense meal that will provide the long-term building blocks needed for faster recovery and faster strength gains. It is important to remember that a conventional heavy meal, perhaps a cheeseburger, steak and fries or meatloaf will actually inhibit recovery. These types of standard fair put an extra strain on your body by diverting precious blood flow away from recovery and into digestion. Below are a couple options for this step:

• Liquid Meal: If you have had a particularly intense workout where you pushed yourself extra hard it would be wise to eat a liquid meal. The energy demands required of digestion are reduced and your recovery is enhanced. Below is my favorite post workout smoothie that is packed with anti-inflammation, pro-recovery nutrition for optimal energy and athletic result:
• Antioxidant-Rich Recovery Smoothie - Banana Berry
• 1 Banana
• 1/2 Cup Frozen Berries (blueberries are my favorite!)
• 2 Cups Coconut Milk
• 1 Tablespoon Ground Flaxseed
• 1 Tablespoon Raw Hemp Protein
• Combine in a blender. Makes 2 servings.
• Full Meal: To aid in digestion and provide your body with a meal that is easily absorbed and digested I recommend to divide your place in the following ratios:
• 1/2 - Fresh salad, lightly steamed veggies, or lightly stir fried veggies.
• 1/4 - Protein source. Fish, poultry, free range grass fed beef, legumes (tofu, tempeh, black beans, garbanzo beans, lentils).
• 1/4 - Starch (potato, brown rice, whole grain pasta/bread) - This is not necessary because of the carbohydrates that come from the vegetables. You can substitute the veggies for this section.
• Healthy fat - olive oil, coconut oil and raw uncooked, avocado, flax seed or hemp seed oil can be drizzled over and used in the above dishes. Nuts and seeds can also be used here.

Experiment with the ideas above to find out what foods not only makes you feel good for your coming workouts but that are also satisfying to you. If you treat food with general detachment, using it only to fuel your body and not to fuel your pleasurable senses you will eventually fall into a rut of low quality living. Be aware, be present, savor, feel and you will be the best athlete you can.

Nat

Day 44 - The Immense Value of TV-Free Family Meals

I used to be a BIG advocate of eating in front of the TV. There was something so beautiful about it. A plate full of warm food and stimulation; What could be wrong with this?! Not only was I consuming a meal but it was supplemented and enhanced by moving pictures that took me somewhere beyond the confines of the house. I did not have to exert energy to talking with anyone else or even thinking; after a long day at work it was the ultimate in what I perceived was relaxation. As a family we each got to do our own thing; eat what we want, how we want, when we wanted to.

As I began researching what would eventually become The Awake Eating Method I was introduced to the benefits of mindful eating. The whole second principle of Be Present is all about releasing distractions and coming to terms with the entertainment value and nourishment from the meal alone. But this concept did not stick with me until something unexpected happened.

Last winter, a huge storm moved in and we got nearly ten feet of snow in a matter of days. I was so excited initially. The chaos of storms quiets my mind and brings me to a place of peace and surrender. I thought that as I stood at the top of the staircase, probably doing some silly dance before throwing an item in the trash, until a  huge crash let loose above my head. Trees were breaking and falling all over the forest and one fell right above my head. The whole family slept in the same bed, siphoned off in a safe corner of the house should the other large pine tree outside decide to cave and shoot through the roof. We had no power or water for ten days. We bathed by melting snow in pots on the wood burning stove and then taking bird baths with a bar of soap and a rag. I thought about having sex with my husband during this span of time - but then decided I would rather be a nun than risk the not-pleasantries of dirty body sex. We dug a hole in the forest outside that we used as a toilet; a bag was next to our front door that had a receptacle for toilet paper new and used. My neighbor's dog rolling in my feces was definitely a hilarious low point. 

The epiphany came with our meals. They were lit by candlelight and the food, although lacking in gourmet complexity, was downright delicious. The cooking process took so much effort (with a propane stove that I was convinced was going to blow up the house and sticking items experimentally in the fireplace to see what would char just enough to be edible) and so much time. When we finally dished out the portions and sat down at the dining room table each bite was divine and straight from the space gods. Our conversations were light and happy; after the manual labor of shoveling snow and stepping through the deceptively heavy sludge up to our waist, just being by the fire and eating was the ultimate in relaxation; pure gratitude. The meals lasted longer as we ooohhed and ahhhed at every spoonful or forkful. Our attention was only on the food and our bodies slowly sinking into the warm floor as our wet clothes hanging on the window sill dripped and dropped their way to dryness.

These meals were the best that I ever had. My daughter still talks about them to this day. The card games and board games we would play were our entertainment after the meal and then the natural circadian rhythm signaled us off to sleep.... at 8pm. After the power came back on, it was life as usual and I was so deeply impacted that I could not turn back.

Savoring food is dead. We place TV, radio, reading or multi-tasking ahead of the immense pleasure that is available to us from devotion to the pleasure of the eating process. Read my blog on The Effects of Distracted Eating for specific reasons why, even if you live alone, eating TV-free will be a huge first step in achieving the health you desire.

What about the effect of this TV-distraction on the family model? How does it affect our relationships with our children and spouse? How does it influence the physical health of each family member? Below are some bullets on research that has been done in this area. You may be surprised:

• In the Nurses' Health Study in 2003 researchers looked at 50,000 women aged 30 to 55, finding their odds of obesity rising 23 percent and their risk of type 2 diabetes rising 14 percent for every additional two hours of television time they logged.
• Neumark-Sztainer's study in 2007, published in the Journal of Nutrition Education and Behavior indicated that teens in families that watched TV while eating together had a lower-quality diet than children of families that had TV-free meals. Teens watching television ate fewer vegetables, calcium-rich food and grains; they also consumed more soft drinks than their peers who ate meals without the TV on.
• Published in the International Journal of Food Sciences and Nutrition in 2010, a study showed that school kids who spent prolonged hours in front of television tend to be overweight or obese. A national sample of adolescents indicated that 64 percent of 11- to 18-year-olds had the TV on during meals.
• In a recent Harvard Study researchers found that family dinners were more important to children’s language development than having parents who read to them or play with them. 
• A 10-year study by the National Center on Addiction and Substance Abuse found that the more often a family eats together, the happier the experience becomes. They also found that most children wish they could eat together as a family more often.
• Other studies have found that the more often families eat together, the less likely children are to smoke, drink alcohol, use drugs, binge on junk food, become depressed, consider suicide and have sex at a young age. The family meal environment demands awareness and connection in the family on a regular basis.
• Researchers at Minnesota University girls who dined alone ate less fruit but had more soft drinks and snack foods, and consumed 14 percent fewer calories than girls who ate with their parents – suggesting that solo eating puts girls at a higher risk of suffering from eating disorders.
• David Burley, an assistant professor of sociology at Southeastern Louisiana University, states the following about TV-based meals.
• People eat slower and consume less food than when they are tied to the tube.
• Family meals without TV strengthen the family bond and the need for connection.
• TV-free family meals provide children with a stable outlet for learning social interaction like learning to listen to others and taking turns that otherwise would not be implemented.
•  My favorite quote on TV-free family meals by Miriam Weinstein:
• "[E]ating ordinary, average everyday supper with your family is strongly linked to lower incidence of bad outcomes such as teenage drug and alcohol use, and to good qualities like emotional stability. It correlates with kindergartners being better prepared to learn to read. . . . Regular family supper helps keep asthmatic kids out of hospitals. It discourages both obesity and eating disorders. It supports your staying more connected to your extended family, your ethnic heritage, your community of faith. It will help children and families to be more resilient, reacting positively to those curves and arrows that life throws our way. It will certainly keep you better nourished. The things we are likely to discuss at the supper table anchor our children more firmly in the world. Of course eating together teaches manners both trivial and momentous, putting you in touch with the deeper springs of human relations."  

Step 2 in The Awake Eating Method seems to be more than just a principle that clues us in to the feelings and signals of our body; it has a profound effect on family and relationship connection.

Nat

Sources:  David Burley, Ph.D., assistant professor, sociology, Southeastern Louisiana University, Hammond, La.; Dianne Neumark-Sztainer, Ph.D., professor, epidemiology and community health, University of Minnesota; April 9, 2003, Journal of the American Medical Association; September/October 2007 Journal of Nutrition Education and Behavior; July 21, 2010, International Journal of Food Sciences and Nutrition. HealthDay Articles, Soloman, Maureen, 01-27-2011.

Ties That Bind At Mealtime. Yardley, Jonathan. Washington Post. 08-30-2005. Web link.
Feeding the Family. Boniface, Linley. New Zealand Listener. 11-23-2007. Web link.  
The Importance of Family Meals. Olesen, Nancy. Minnesota Public Radio. 01-11-2008. Web link.