Nancy Dell: Mindful eating; Safe upper limit for Vitamin C

CHICOPEE, Mass. (WWLP) -  

1. I hear the term "mindful eating" to lose weight. How do I do this?
Jennifer, W. Springfield

Have you ever been eating something, let's say chips, and suddenly realize that half the bag is gone? That would be an example of mindless eating.

This happens when you do something else while you are eating or just rushing through your meal. Mindful eating means you slow down and focus on the food and eating. This gives you more enjoyment and satisfaction so you eat less.

Make a list of these 5 steps to practice before you eat:

First, take a deep breath and take a moment to be appreciative of the fact that you have food on the plate.

Second, notice the colors, shapes, temperature, and aroma of the food.

Third, when you put the food in your mouth identify the different flavors, what herbs or spices do you taste. Is the food savory, bitter, salty or sweet? If you are eating with other people you can discuss the flavors with the other people.

Fourth, as you swallow, imagine how the food is nourishing your cells, how carrots protect your eyes, how protein builds muscles, how milk builds bones...of course that will be the case when you eat healthful foods.

Finally, when you are done, look at your plate. Picture what it looked like when it was full and think back on the experience and tell yourself how grateful you are for the food you just ate.

This will take more time which some people don't have at each meal. Spend the same amount of time you usually spend for meals but slow it down and focus on the food so at that time you will consume less yet still be satisfied. You may not be able to do this at every meal. Try doing it just at your main meal.

2. I take Vitamin C supplements. How much is too much?
F.S. Internet

Some research shows that two hundred milligrams of Vitamin C a day may improve cold symptoms in smokers and seniors.

However, experts recommend that when you combine your food and supplement sources of Vitamin C, you do not exceed two thousand milligrams.