3 Bites
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3 Bites
The 3 Bite Rule is pretty simple if you can put it into practice. I didn’t invent it, but I am grateful for the eating behaviorist that did! Simply stated, The 3 Bite Rule is a strategy to enjoy your favorite “bad boyfriend” foods out of the house by taking three bites, and then stopping. Note: I find it works best if the portion is already small at the get-go, and if you have dining companions who are good sharers!
Back to the 3 Bite Rule. It is simply:
When faced with bad boyfriend foods outside the house, eat three bites and then stop. Not too hard, right?
Three bites of ice cream or pizza or a bacon cheeseburger never made anyone fat. Three bites of cheesecake, three French fries or three M&M’s is not the cause of the obesity epidemic. Now entire portions of those foods on a regular basis would certainly have the scale moving in the wrong direction, since it is an overall calorie surplus that packs on the pounds. With the 3 Bite Rule you get 100% of the enjoyment, and 5% of the guilt (let’s face it, there’s a little). Studies show the first taste of a food is the most pleasurable. The second is still pretty awesome. But then the pleasure factor starts declining. And after the third bite, it’s really just eating.
Imagine you are dining at a fine restaurant with friends and have enjoyed a reasonably low calorie meal of grilled salmon, steamed veggies and salad with dressing on the side. Suddenly some thin chick at the table decides to order dessert. You see chocolate lava cake on the menu and your heart sinks. No need to be depressed! Order that lava cake for the table!
The trick is to eat just three bites of chocolate, fudgy goodness and then stop. Either give the rest of your dessert to someone at the table. Pour salt on it. Or just ask the waiter to take it away before it damages your waistline, and you start the whole disheartening and demoralizing “why did I just eat ALL of that” routine that keeps you up at night.
The 3 Bite Rule also works well at buffets or potluck parties. There may be a large variety of dishes to try, which normally sends dieters like me into a panic. No worries! Just have three bites of each. Can this rule be taken to extremes and abused? Absolutely. We are adults here, so if you follow the letter of the law but break the spirit of the law you are only hurting yourself. In other words, three bites of 100 different foods could be a slight problem. Just use your good judgment.
Dine like you’re a food critic. Or a celebrity chef on the Today show. Eat slowly, and chew thoroughly. So, let’s repeat:
And then put down the fork and get that bad boy out of your sight and reach ASAP.
Remember, the first 3 bites taste the best. After that, it’s just eating.
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Written by Tori Schmitt, MS, RDN, LD
On December 3, 2014
In Tori's Suggestion
Tagged the three bite rule , eat right , healthy eating , desserts , healthy holidays
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YES! Nutrition, LLC provides personalized 1:1 Nutrition Counseling to help you say "YES!" and discover ways to living a more nutritious, balanced life. The YES! Nutrition blog gives readers answers to common nutrition questions, healthy meal ideas, and inspiration for living a healthier life from an Ohio-based Registered Dietitian Nutritionist. Join in the fun!
The holiday season is the perfect time to introduce you to the 3-Bite Rule. It’s something I often tell my patients and use myself quite frequently. Why? Because using the three-bite rule helps you intentionally indulge by remaining mindful of what you're eating and why you're eating it. So, this holiday season (and whenever there is a yummy looking dessert around), try this tip to taste the dish while keeping health in mind.
The 3-bite rule breaks down like this: take one bite to say “hello,” one bite to savor the flavor, and one bite to say “goodbye.”
With each bite, slowly chew the food so you can really taste it. Notice the flavors, the texture, and the consistency. Do you find it sweet, sour, bitter, salty, or savory? Is it smooth, creamy, rough, or chewy? Do the flavors and textures remain the same during the eating experience, or do they change? Savor the flavors, then after your third bite, put down your fork and be okay with walking away.
With three bites, you can enjoy the dessert at hand without feeling deprived and without feeling like you overdid it. It’s a simple way to make eating better a little bit easier. Try it this holiday season and let me know how it helped you by commenting below!
I think this sounds like a good idea and I will definitely be trying it out! Thank you for sharing!!
Excellent for loosing weight, and you can eat anything.
Hi, I'm Tori, here to share answers to your top nutrition questions and inspire you to reach optimal health! As a Registered Dietitian Nutritionist and founder of YES! Nutrition, LLC, I help you navigate your personal health and wellness challenges and enjoy delicious, real food. I also help food brands help you, too! Have a question of your own? Get in touch!
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I loved going to the County Fair. It was in a city park when I was a youngster and the transformation was always a thrill. The food trucks would roll in and then the rides like giant insects crawling up the sky. Lots of carny workers, so mysterious and so unlike the people in our small town. Cigarettes dangling, long hair in ponytails, perhaps a little shady but only through the eyes of a 9 year old or the old ladies in town. It lasted 2 weeks and there were musical shows, 4-H competitions, cotton candy and the Ferris Wheel.
It always took me a few days to get up the nerve to stand in the dusty line to the approach to the Ferris Wheel. It didn’t matter if I went by myself or with others, it was me against the Ferris Wheel, steel structure against human flesh & bones. I was never one to be afraid of heights, changes or challenges but the Ferris Wheel represented a loss of control. It was unreliable as to where it might stop or if it stopped at all. I would watch it for a few days to get the rhythm of its motion, the predictability of its stops and starts but it seemed to have a life of its own. I took it personally to conquer the Ferris Wheel, to know when to get on so, horrors of horrors, you wouldn’t stop at the top and sit there, for what seemed like days but was merely minutes. I was probably holding my breath the whole time, my eyes squeezed shut until I felt the structure shudder and move forward. It seems silly to think of it now, child against machine, even imagining that I could win that battle.
This memory popped into my brain yesterday as we navigate this most difficult time, certainly the most damaging of my 60 years. We are stuck at the top of the Ferris Wheel, some of the country has its eyes squeezed shut, some look out upon the big picture and try to find some positivity amongst the ruins of this pandemic. I don’t have an answer or alternative, I’m not a scientist or a doctor but I am an observer. We are our own worst enemy regarding this virus. Viruses don’t have political parties, they aren’t running for office or fund raising. They simply look for hosts to thrive and flourish. We, for the most part, have provided them with luxury hotels because we don’t want to wear a mask or stay home away from large crowds or we MUST get our hair cut. Unfortunately, this is not a sprint but a marathon. We obviously are not, for the most part, dedicated athletes that know how to pace ourselves.
I mourn for the loss of life, the loss of normalcy, live music, dinner with friends, the dismantling of life as we know it. There is going to be lots of carnage, economic chaos, very hard choices. I’m not here to criticize anyone, finding answers about COVID 19 is like finding a needle in a haystack. Science is where I seek the answers and I hope that our leaders can look to scientists to help them with moving forward. My heart is heavy to see my country on life support. See the millions of people without jobs, entrepreneurs without a clue as to how to stay in business and the dedicated people of all professions who go to work everyday and risk their health so other can have a little bit of normalcy.
Ferris Wheels don’t hold the same challenge as they used to when I was a kid, life provides its own challenges, times when we are stuck in a bad situation, have to figure out how to get ourselves moving again. Forward motion is always the best remedy, one foot in front of another.
“ Hope” is the thing with feathers – That perches in the soul – And sings the tune without the words – And never stops – at all –
And sweetest – in the Gale – is heard – And sore must be the storm – That could abash the little Bird That kept so many warm –
I’ve heard it in the chillest land – And on the strangest Sea – Yet – never – in Extremity, It asked a crumb – of me.
Let’s hope Emily Dickinson is right.
We are used to seeing superheroes on the big screen, full color, sharp outfits and amazing super powers. I have loved them all, loved that the good guys win in the end, good over evil, love conquers all. Now, I’m not so sure. This sneaky virus, like a hooded thief in the night, has turned our world upside down, literally. All of the activities we loved, the restaurants we dined at, our dentists, chiropractors, gift stores, hair stylist, shoe stores, concert venues, gyms, art galleries, libraries, coffee shops–all shuttered for now and nobody knows for how long. Nobody says out loud how many places won’t re-open because life is too hard right now and we can’t bear to think of it. Our brains shut down like trauma patients. The news can only be taken in small bits, like a 3 year old eats spinach because you know that it is reality but the taste when you swallow is really bitter. Some of us are lucky and have routines but mostly, working from home with the kids, is a brand new experience for all. At least, in our homes, we are mostly safe.
The superheroes now don’t have capes or snazzy outfits–they wear scrubs and borrowed masks and homemade devices to ward off this tiny killer. Somehow, the richest country in the world doesn’t have enough PPE for these frontline workers. The scam is up. A healthcare pyramid scheme that is falling down like a house of cards. We are failing big time and putting nurses, doctors, paramedics, CNAs, physical therapists in grave danger. We are letting them carry the load for a failed healthcare system. It is appalling and sad and unbelievable. I’m not a doctor or a healthcare worker but my heart breaks every day as the deaths of these heroes increase everyday. I can’t imagine the stress of having to go into a war zone everyday. They should all get a presidential Medal of Honor when this is over.
So, I’m looking for Xena to make her appearance. She is fierce, just and a general badass. She didn’t take no for an answer and didn’t back down from any obstacles, no matter how hard they were. She had a trusty sidekick and a supporting cast that appeared just in time to save the day. Xena didn’t make excuses and she righted the wrongs that were forced upon people. She did the right thing. And she always knew what the right thing was. That is the trick these days. There are excuses that we only have so much money, we can only save so many people, we can’t do everything, we are powerless. We may not win every battle and life is going to be different after this is over. And it isn’t going to be over anytime soon but we can’t be powerless. Each one of us can do the right thing and those single right things add up to a whole bunch of right. A kind word, a delivered m
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