size of your plate making you overeat Waitplate

Is the size of your plate making you overeat?

At Waitplate we talk a lot about the psychology behind food and how sensible eating comes down to retraining our brain and eating habits. One of those habits is re-educating our brain to understand portion sizes visually (as seen through our portion control plates).

In the Western World in particular, we have become conditioned into expecting a full plate of food with not much bare surface space – unless that space is drizzled with sauce. This becomes a problem when the physical size of our dinner plates is getting bigger.

Below is a timeline of the average size of dinner plates over the last 60 years:

1950’s – 9 inches

1980’s – 10 inches

2000’s – 11 inches

2013 – 13 inches

When our stomach and appetite work on visual cues from our brain, this increase in plate size across the years is not giving us much of a chance to maintain sensible eating habits and portion control. Our urge to fill up every blank space on our plates with food is leading us to overeating without even realising it.

The other concern with the size of plates is children overeating.  When children are being served the same sized plates as adults, particularly if these plates are 13 inches, this is setting the child up for possible overeating and even obesity issues.

By educating not only yourself but your children’s visual aids when it comes to portion control and how much is enough, it all starts with the plate you’re serving the meal on.

The Waitplate System offers the perfect tool that that whole family can use with our Contemporary Plate and our Waitplate Portion Control plate offering tableware that physically maps out how much you actually need on your plate – and it’s not 13 inches!

 

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How food affects your mood Waitplate

How your food is affecting your mood

The best example we can all relate to in regards to a particular food group affecting our mood is the famous ‘sugar rush’ we experience after eating a bar of chocolate. It’s that burst of energy we receive as our taste buds revel in the sweetness and our brains go into overdrive. Then it wears off and we’re left feeling tired, flat and sometimes even a bit grumpy.

It’s no secret that food affects our mood as our bodies react to the breakdown and processing of what we’ve just consumed. If you are feeling healthy and content, you will more than likely be in balanced and happy mood. However, if you are feeling lethargic and somewhat unsettled in your stomach, your mood is more than likely to reflect that.

So why does what we eat affect how we feel?

The scientific answer is that we have in fact two ‘brains’ – one in our stomach and one in our head that are connected to one another via our vagus nerve. This explains why we have cravings and why our diet directly affects how we feel emotionally.

The three most influential food groups we can digest to cause mood swings are:

  1. Sugar
  2. Gluten
  3. Processed foods

The body’s natural make-up does not nutritionally require excess amounts of these above groups, in fact many people have cut them out of their diet completely.  With the increasing number of people suffering from mental health issues, such as depression and anxiety, a link can be somewhat made with our increased consumption of bad food. It is easy to see a very subtle trend.

If you are feeling unsatisfied, lethargic, nauseous  or just generally unwell after eating, then this is your body’s way of telling you that it is not receiving the nutrients it needs. Simply  put, the first step to getting yourself into a good mood starts with what food you’re eating.

how-food-affects-your-mood Waitplate Sytems

 

waitplate table setting

How setting your table can make a difference

Many of us are guilty of using our dining room table for everything but eating. A dumping ground for paperwork and laptops, folding the laundry, kids toys, the list goes on.

Try and think back to the day you went and purchased your dining room set. It was probably one of your biggest furniture purchases for your home outside of your lounge suite. And there was probably a lot of thought put into which dining room set was best for you and your home.

Instilling a set place and routine for meals is one of the first steps in retraining your eating behaviour and getting your habits right for a healthy lifestyle.

Sitting at a table while you’re eating is good for your posture, digestion, speed of eating and general enjoyment of the meal. So why not make an effort and use the one piece of furniture in your house that was actually specifically designed for eating?

So the next step is to make it appealing for you, your partner, your family to sit at the dining table and that comes down to setting. By making an effort to set the table nicely will be the difference between eating your meal and enjoying your meal.

Some Tips to Table Setting:

  • Remove all clutter from table
  • Wipe down your table before setting
  • Use place mats and coasters
  • Have a cold glass of water for each place
  • Minimise amount of sauces & dressings on table
  • Ensure cutlery is laid out nicely
  • Involve the whole family in setting the table

There is so much more involved to eating than just the food on your plate and as you begin on your way to a healthier lifestyle, it’s a good idea to cover all of the bases.

 

sensible eating waitplate

Why sustaining your weight as just as important as losing it

Many diets or eating plans have a primary focus on loosing weight but then once the weight is lost, many people are left to their own devices which means they more often than not, end up back with their own eating habits.  Eating habits are actually behaviours learned and as with any behaviour – or habit – it takes the body and mind a long to completely readjust.

Signing up to a weightloss challenge or a specifically tailored eating plan for a few months is a great start, however the time when we need the most support is actually after the eating plan or challenge has finished. You need to sustain all of that hard work you did and you need tools to help you.

It is actually extremely unhealthy and even dangerous to continuously fluctuate in weight with some possible health risks including:

  • High blood pressure
  • High cholesterol
  • Gallbladder infections
  • Anxiety and depression

In order to lose and sustain your ultimate weight, it is helpful to have a good support network around you either in family or with particular weight management tools. The Waitplate System is the perfect solution for those who have done the hard work and need some assistance in sticking to a healthy and balanced diet.

The beauty of The Waitplate system is that it is designed as a stand alone system but is also versatile enough to compliment other weight management programs you may have embarked on. Several members of our Waitplate family were referred to us by their GP’s who actually recommended The Waitplate system after lap band surgery.

The Waitplate System focuses on re-educating your habits back into sensible eating by using the simple yet effective angle of portion control. There is no end of subscription, or time period where you have to give your Waitplate System back. Once you have it, it is yours and it will always be there to help you on your journey to a healthy life.

Visit our online shop to purchase your full Waitplate System today.

 

sensible eating waitplate

 

The Complete Waitplate System

Food templates and how they help portion control

Gaining weight comes down to three primary factors:

  1. What you eat
  2. How much you eat
  3. Your speed of eating

The Waitplate System can help you with both of these important factors in a simple and sensible way, after all, it all comes down to whats on your plate.

What you eat

Between superfoods, paleo diets and the infinite amount of information available on what you should be eating, we appreciate that it can be hard to figure out what you should be putting on your plate.  The answer is simple, a bit of everything in moderation IE a balanced diet. Our Contemporary Plate was designed with style and practically in mind where we have literally spelt it out for you, what you should be eating.

The Contemporary Plate is strategically divided into 4 sections:

  • Protein

    contemporary portion plate 3

    Contemporary Plate

  • Vegetable / Salad
  • Low GI Starchy Carbs
  • Dressing

In addition to predetermining the food groups for your convenience, the Contemporary Plate also displays words of inspiration on how to break up your plate with relevant examples of the four groups.  Leaving you with no excuse of “I don’t know what to have for dinner” null and void.

How much you eat

Once you’ve got your menu sorted, the next trick is HOW much food you should be eating. This is where our unique and patented food templates come in handy.  Through our extensive research of how much food we actually need (as opposed to how much we fell like) Waitplate has designed and developed food templates.  Our range of templates has been designed to guide and educate through visual aids on the correct portion sizes for every meal.

The templates will clearly outline how much food is enough and how much food is unnecessary excess. You may be surprised by how much your body actually needs.  Your portion sizes for every food group – even vegetables is determining how much extra weight you are retaining.

Our portion control food templates include:

  • Waitplate dressing and fats template

    waitplate baked goodes templates

    Portion Control Template

  • Waitplate protein template
  • Waitplate baked goods template
  • Waitplate soft proteins and carbohydrates cup

And then of course there is the portion control plate and contemporary plate to map out your portion sizes on your actual plate.

Your Speed of Eating

The speed in which you eat is your best indication on how you are digesting food and as a result the best predictor of developing obesity. Your hunger satiety response will be restored to a healthy level by purely chewing your food correctly and at the correct speed.

Waitplate has developed a unique tool to assist with this aspect – the Waitplate chewing timer. Through visual indication, the eating timer alerts you when to chew and when to pause between mouthfuls.  Slowing down your eating will give you instant health benefits such as a better digestive system.

eating habits chewing timerStart your Waitplate journey today!

Staying healthy made easy

Taking the confusion out of being healthy

Every day it seems like there is a new theory on what’s best for our health.  Eating too much of one food group causes cancer.  The next day you’ll read eating too less of another food will also result in massive health problems.  It can get very overwhelming being bombarded with all of these facts and sometimes even result in instigating health problems through anxiety and incorrect information.

To avoid all of this confusion and sometimes conflicting information, we can offer a simple formula you can use to maintain your health.

Here it is:

Health = Everything in moderation

 

Life is all about balance and that goes for our diet as well.  Our bodies need nutrients from different sources for different reasons:

  • Our bones need calcium for strength.
  • Our blood needs iron to create healthy blood cells.
  • Our heart needs fiber to assist with keeping it’s arteries healthy.
  • Our body tissue needs Vitamin C to help make collagen which assists in making protein for our skin, tendons and cartilage.
  • Our brain is 60% fat and needs Omega-3 fatty acids to support brain development.
  • Our eyes need lutein and zeaxanthin to help prevent degeneration.

The list goes on! However, through these few examples we can safely reach the conclusion that in order for our bodies to function at their best, there needs to be a balance.  Stick with this philosophy and you’ll never be confused again!

Waitplate Staying healthy made easy

fatshadow

Why emotional eating is hurting your health

We are all guilty of reaching for that chocolate bar when we’re feeling a bit down.  Bridget Jones famously devoured an entire tub of ice-cream when she was having men problems! But as we all know, we usually end up feeling a lot worse after our eating binge.

Emotional eating is a natural response for most people.  As humans, we don’t like feeling down or out of control of our emotions, so eating food which gives us that temporary high, can be a solution for many people – especially those who struggle with their weight. Unfortunately ’emotional eating’ can turn into a bad habit or behaviour and end up being destructive both physically and psychologically.

There are many reasons why people can turn to eating when they are not feeling happy with themselves:

  • Stressed   fatshadow
  • Lonely
  • Anxious
  • Upset
  • Angry
  • Guilty
  • Boredom

If we take a look at all of these negative emotions, we can see a pattern.  All of these emotions which trigger unnecessary eating are the same emotions we feel after we have eaten that whole block of chocolate.  When we are feeling these emotions our thoughts are not in a good state of mind.  By eating food which makes us feel good, it is inadvertently rewarding these bad eating behaviors.  It is creating a habit that each time you are feeling low, your brain has conditioned itself to expect a reward of a big slice of cheesecake.

Bad habits are just bad behaviours and like any bad habit, you have the power and choice to stop it.  The way to do this is to instill and stick to new habits. Such as:

Drink water: Whenever you are feeling ’emotional’ and that you need to eat something, have a big drink of cold water. Most of the time when we think we are hungry, we are actually thirsty and need hydration. Drinking water will also help your brain oxidize which will give you more clarity in your thoughts.

Create a routine and stick to it: Set yourself definitive times for your breakfast, lunch and dinner and stick to them. Even if it starts out as reminders on your phone. For your morning and afternoon tea breaks, have a hot drink (even if it’s just hot water with lemon) and a small snack such as nuts or fruit.

Stay away from the sweet stuff: We’re not saying to cut out of the naughty treats altogether, but just make your sweet sugary delights your rewards rather than your staple diet.  Lots of sugar will dehydrate you and make you feel hungry and un-satisfied.  Keep the sugar to a minimum when you’re feeling down and reward yourself occasionally when you’re feeling happy so your brain starts to associate eating with feeling good.  You will find by reducing sugar your mood will improve and those ‘down days’ will start to decrease.  If you get a sugar craving, grab an apple – they are the best natural sweeteners around!

Keep everything in proportion: Having a balanced diet and eating the correct portion sizes will retrain your brain both visually and physically. Understanding exactly how much food you actually need as opposed to want, is the best way to break the habit of over-eating and unnecessary eating. If just by looking at your meal you can understand how much you need, your brain will begin to automatically distance itself from over-eating.  Chewing your food properly and waiting for ten minutes after you’ve finished your plate will also assist your digestive system. This is helping train you towards hunger satiety – the state of feeling full rather than hungry.

Emotional eating has become a big health problem in the western culture with fast food and sugar fixes available at our finger tips.  Health issues directly related to a poor diet include:

  • Heart disease
  • Diabetes
  • High blood pressure

As the patient becomes move anxious or worried about their weight and health, they can often turn to the thing which is causing the problem – over-eating.

There is hope! As with breaking any bad habit, it takes discipline and a need to want to have a healthier life and the only person that can do that is you.

 

 

indulge

The Truth About Calories

Last night an interesting series aired on Channel 9 called ‘The Truth About Calories.’ The show is hosted by Dr Chris van Tulleken who is an infectious diseases doctor as well as a know TV presenter in the UK. His show ‘The Truth About Calories’ was an informative look at calories in general to give us a better understanding on what calories actually are.

Many of us affiliate calories with junk food and weight-gain so this show was a good eye-opener on how we actually do need calories and many healthy foods are also a source of calories. As Dr Chris went through on the tv show, there are three main sources of calories:

1. Carbohydrates

2. Fat

3. Protein

So what is a calorie? Calories are the measure of energy in our food. We need this energy to function otherwise we end up feeling drained and unmotivated. However, too much of this ‘energy’ is when we can run into trouble. On average, we need around 2000 calories to function.

This average can depending on our your weight and your lifestyle on how much energy is burned on a daily basis. For example, if you workout an hour every morning, you would in theory be burning more calories than someone who does no exercise at all and thus need more to be able to sustain your energy levels throughout the day.

In saying that, as Dr Chris looked at last night on ‘The Truth About Calories’, sitting down can actually burn just as many calories as someone running around.

With so many conflicting pieces of information about calories it can get a bit overwhelming on how we should deal with them. Throughout it all, the message is all about balance especially when it comes to portion sizes of your meals as that will effect how your food is digested.

Calories should not be something we should avoid or be afraid of.  Our bodies need calories to function so the best thing we can do is keep things in moderation and keep a healthy and balanced lifestyle of good food and exercise.

sensible eating waitplate

Sensible Eating – it’s actually really easy!

Eating should be one of those things in life we enjoy but these days, we find a lot of the joy is sucked out of the experience.  This is for many reasons:

  • Calorie counting
  • Allergies/intolerance’s
  • Poor meal planning
  • Fast food
  • Cooking for the family
  • Grocery Shopping
  • Time management

So how do we get back to enjoying our mealtimes? The answer is easy, simplify your expectations and take it all back to good ol’ sensible eating.  But how? Well here’s a few tips to get the ball rolling and hopefully help you in making your mealtimes less chaotic and more sensible.

Plan your meals: This sounds pretty obvious but it still can be neglected when we find we run out of time and just wander around the supermarket aimlessly grabbing items we think we’ll use.  Sit down with a cup of tea and write out the meals and draw up a calendar of the week ahead so you know exactly what you have planned.  Take into account that some afternoons might be busier than others with after-school activities and commitments so ensure you keep those meals simple.

Experiment with different meals: There’s no point getting annoyed at the lack of variety in your weekly menu or the fact that little Johnny is turning his nose up at your spinach pie – every week!  The world of healthy (and easy) meal ideas is at your fingertips.  Find a blog or website that offers healthy meal options or just use Google and type in some suggestions. Get adventurous and try some new foods and make meal time exciting for everyone!

Online shopping: While we may not be able to get everything we want with online shopping, it’s such a great time saver to keep things simple. It will stop those impromptu purchases too that we know we don’t need!

Include the family with meal preparation: There is no reason why the kids or husband can’t help out with dinner. It will make the experience fun for everyone and give the family some ownership of the meal and food choices on their plate.  It will also help the kids understand portion control with how much food everyone actually needs.

 

 

pumpkin halloween

Happy Healthy Halloween

It’s that time of year when the shops shelves are overflowing with huge bags of sweets for all of those Trick or Treaters. It is a bit of a difficult time of year with so much temptation and incentive to splash out and fill your cupboard with lollies ‘just in case.’ While you don’t want to the Halloween Grinch, you can have your cake and eat it too when it comes to Halloween.

Remember, it’s all about portion control! If you have children it may be a bit hard to police but where there is a will, there is a way.

 

Here’s some tips to contain the Halloween sugar rush:

 

Prepare some healthy snacks before the Trick or Treat’ing begins:

If you have given your kids something healthy and substaintail in their bellies before the festivities begin, they will not over indulge (as much) due to hunger. This also helps with giving them energy that will last and just that big sugar high.

 

Drink lots of water: 

Obviously this is keeping everyone hydrated but will also help to wash some of that sugar away from their teeth.

 

Encourage portion control:

This may be impossible but it’s worth a try. Instead of having a big sugar blow out, give the kids the chance to choose which sweets they can have and spread it out over a few days or even a week if you’re clever.

 

Happy Halloween!