Strategies For Weight Loss

Tonight I made one of my favorite dishes – Spaghetti All’Amatriciana. I’ve been using Mario Batali’s recipe, which is exactly as he serves it in his Eataly stores. The recipe hails from the village of Amatrice, a hill town in central Italy that suffered badly in the earthquakes last summer.

I decided not to measure “servings” of dry spaghetti to boiling. I just put the whole package in the pot. It doesn’t feel right to have someone arbitrarily tell me what a serving size is for me. How can they know? Only I can know that.

This is no easy task. I’ve asked you to eat when you are hungry and stop eating when you are satisfied. I keep testing my thoughts on this subject because I don’t want to tell you tales out of school. So I took fewer spaghetti than I might normally eat and sat down to dinner. I checked my watch – it was 7:03 pm. At 7:17 pm, I had finished my bowl of spaghetti. Only 14 minutes. I felt like I might want a bit more but stopped myself and waited until I had at least twenty full minutes to allow digestion to do its magic. And here’s what happened: at some point before the twenty minutes was up, I went from feeling slightly hungry to not at all hungry. I got up from the table, rinsed the dishes and placed them in the dishwasher. The remains of the pasta pot are stored and available for another meal.

Tip: Pasta aficionados might scoff at refrigerating leftovers. I understand the horror. Freshly cooked pasta is always best. But in a pinch, and on the run, leftovers are wonderful. I never use a microwave to reheat pasta, nor put it into a pot on top of the stove. I always bake the leftovers in the oven. Just for ten minutes at 425 degrees. And that seems to solve the problem of turning leftover pasta into mush.

It’s not easy to be eating attentively. All kinds of things can get in the way of that, I know. But with some discipline and intent, anyone can do this. And if you do this regularly, it will start to become second nature to you. You will know that feeling of being satisfied and stop yourself from eating more than your body wants or needs. Practice makes perfect. I am always in awe of people who do this naturally. If you are not one of those, I am here to tell you that this can be learned. And far from feeling the kind of deprivation we feel when we place ourselves on a restrictive diet of calorie counting or eliminating whole macro-nutrient groups, this allows you the freedom to make choices of the foods you want to eat without having to feel you have cheated or wrecked your day, demolished your plan, are an abject failure.

Sure, nutrition counts. But start somewhere. Listen to your body as it speaks to you. Learning to push yourself away from the table when that moment of satiety hits is a really great place to start.

Disclaimer: The contents of this article are my researched opinions and are provided for educational purposes only. They are not intended to replace sound medical advice from a board certified physician.

© 2017 L-K Associates, LLC

Lynn Klein

About Lynn Klein


Lynn M. Klein is a Certified Integrative Nutrition Counselor and wellness educator. She is the creator of such seminars as “Waist Not, Want Not,” Don’t Weight,” and “What’s On Your Plate” and has lectured at the Wainwright House in Rye, NY; Club Fit in Briarcliff Manor, NY; and the New York City Department of the Aging in Riverdale, NY, among other venues. She was a co-founder of the Rivertown CSA, a community supported agriculture project, spearheaded a school food project at the Fieldston School in Riverdale, NY, and consulted as a nutritional expert to The Children’s Village in Dobbs Ferry, NY. She was the subject of feature articles in The Scarsdale Inquirer and The Rivertowns Enterpise. Lynn recently served on the board of directors of One Degree Media and Entertainment, a company focused on delivering programming in wellness, environmental sustainability, and transformational healing. She trained with a master energy healer in New York, NY and with the Maori Healers of New Zealand. Lynn is an activist and proponent of integrative health initiatives, local and sustainable food access, and clean environment projects. She resides in New York City.


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