Focus on Nutrition > The Take 5 Bowl

Focus on Nutrition

The Take 5 Bowl: A Fun, Simple Way to Kick Snacking to the Curb

If only it were easier to tell the difference between hunger and boredom. Unfortunately, many factors masquerade as hunger, and before you know it, you’re reaching into the fridge again. Next time you find yourself perusing the countertop, take five minutes to reflect. Are you really hungry or just looking for something to keep your hands (and mouth) busy? More often than not, your craving will fall under the latter. Instead of sticking your hand in a bag of chips, stick your hand in the “Take 5 Bowl.”

Easy As One, Two, Three

First, decide on the best place to keep your bowl. A safe bet is keeping it near your favorite snacking places. Second, fill the bowl with items that will keep you busy—and third, grab one and leave the kitchen! After five minutes, you may find that you weren’t really that hungry after all.

Ways to Keep Your Mouth Busy

• Try chewing on a piece of sugar-free gum.
• Call a TOPS friend.
• Brush your teeth. If your chompers are newly cleaned, you won’t want to dirty them up again.
• Write a positive affirmation for yourself and put it in the bowl. Read it out loud when you’re feeling the urge to mindlessly snack.
• Drink a big glass of water. Thirst is often confused with hunger or cravings.

Ways to Keep Your Hands Busy

• Write in your food journal.
• Work on a puzzle.
• Play a card game.
• Exercise.
• Cultivate your green thumb in the garden.
• Take your pet out for a walk.