JUST ONE MORE BITE HOW THE CLEAN PLATE PHENOMENON MAY BE KILLING YOUR DIET
As you celebrate your last backyard barbecue, consider this: If someone puts three helpings of potato salad on your plate, would you feel pressured to finish it? According to nutrition experts, this pressure to finish your plate is making people indulge a little too much. Dubbed the “clean plate phenomenon,” this overindulgence is troubling. Researchers have discovered that people feel pressured to clean their plates even when they feel satisfied or full. Even people who don’t fill their plates all the way often reach for that last piece or second helping because “one more bite won’t hurt.” Experts speculate that this compulsion could have stemmed from habits passed down from World War II, when rationing food was required for most, or from a fear of wasting food. Most people have, at some point, heard an adult say to a child, “Eat up; there are starving children in the world.”
were served individual plates with any number of cookies piled on top. They were instructed to eat three cookies, and afterward, researchers asked each of them if they wanted more. Those who had only one or two cookies left on their plates were more likely to indulge in a fourth or fifth cookie, while those who had no cookies left or had too many cookies left said they were full. Despite what you think about your own diet, this isn’t a problem sequestered to certain parties. Studies have found that plates and portion sizes in the U.S. have increased by about 20% since the 1970s. The same psychology that propelled humans to eat just a little bit more to survive is now contributing to serious overeating and a staggering calorie intake. There are a few simple tricks you can use to break this habit. Use smaller plates or measure out your food portions so you can clean your plate without guilt. You can also get into the habit of leaving a few bites on your plate to retrain your brain that it’s okay to not finish your food. (You can use your leftover food for compost or save it for later!) With a little effort and intention, you can break free of the pressure to clean your plate.
But all those “one more bites” add up. Researchers from Vanderbilt University conducted a study in which participants
STICKING TO THE PLAN TIPS ON HOME EXERCISES
KEEP A DIARY One of the best ways to stick to these vital exercises is to record every time you do them. Plenty of great workout apps out there can help you track the time you spend healing yourself, but old-fashioned pen and paper works, too! Not only does this help you remember to keep up with your routines, but it also shows your therapist your progress. A record of your exercises can help us identify what’s working for you and better plan the next steps of your treatment.
SHARE YOUR STRUGGLES If you still have problems keeping up with your exercises, let us know. If they are too painful, we can find alternative or downscaled movements that fit your needs. If you are disinclined to exercise or don’t feel you have the right environment to do your stretches, we can work with you to overcome these challenges. We aren’t here to shame you for not doing your homework; we want to help you find the strength within yourself to move and feel better.
A great physical therapy team can set you on the road to recovery, but it’s still your path to walk. Most of the ailments we treat here at M3, including back pain and balance issues, require more than a visit to the clinic. To really recover, you need to keep up with stretches and/or exercises at home. Here are some ways you can stick to this important part of your treatment. FIND THE TIME We live busy lives, and sometimes it can seem impossible to set aside work or family time to do your exercises. But the truth is most routines are only 10 minutes a day and require minimal space. With a little creativity, this important part of your well-being can fit seamlessly into your other activities. Try doing your stretches during your lunch break, or get the kids to help count your reps as you exercise at home.
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