I read an article that verifies what your mother always told you "chew your food"! This article from the 09'-89(3), pg. 794-800 from the American Journal of Clinical Nutrition, re- enforces that foods release different levels of nutrition (including calories) depending on how well their chewed. When things are less chewed, less nutrients are extracted from the food. It also doesn't allow your stomach to tell when stomach is full, so you will continue eating. This is especially hard if most of your meals are fast food or drive thru. Thats usually mindless eating.
Enjoy your food. Put your fork down between bites. If your always on-the-go, at least be mindful to chew for nutrition!
Monday 8/31 Workout :
Walk on the road- 8.2 miles- 80 minutes
8/31 - Monday Food Diary:
Breakfast-
1/2 cup non fat yogurt, 1/4 cup non fat cottage cheese (80 cal)
1/2 mango, 1/8 cup blueberries(70 cal)
A.M. Snack-
1 apple (67 cal)
1 tsp. Organic almond butter(95 cal)
Lunch-
3 oz. Shrimp(60 cal)
Salad- 2 cups romaine, 4 cherry tomatoes,cucumber, zucchini (65 cal.)
2 tbls. pesto (60 cal)
P.M. Snack-
2 pieces whole wheat bread, 3 oz sliced, low sodium turkey, 1 tbls honey mustard- open faced ( takes longer to eat) (160 cal)
Dinner-
3/4 cup spaghetti, 1/2 cup homemade sauce, 3 homemade meatballs(380 cal)
salad- 1 cup greens, mix of carrots, tomatoes, cucumbers, cabbage (70 cal)
8 grilled spears asparagus, zucchini, mushrooms (120 cal )
Dessert-
cheesecake ( homemade by my sister)(180 cal)
TOTAL CALORIES-1407
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