Quick Bites

Conscious Eating

Multitasking has become a way of life in our fast-paced society. Computers, cell phones and the internet keep us connected 24/7 and blur the lines between work and leisure time. We no longer just work at the office, relax at home or eat at the dining room table. We can work, play and eat just about anywhere, any time. Can all this multitasking be contributing to the rising rate of obesity?

We do know that eating meals and snacks while distracted can lead to overeating. Studies have found that people consume 31 - 74% more calories when eating while watching television. Just one unconscious eating session in front of the television can lead to consuming an extra 300 calories. Combine this eating practice with distractedly eating while working and driving and it's no wonder obesity is a major health problem. Maybe it's time to slow down and start eating consciously. Below are some suggestions for consciously eating and enjoying your food and reducing the risk of consuming extra calories:

Plan ahead. Coming up with a list of healthy meals can take a little time in the beginning but planning ahead and having what you need on hand will keep you on track. You'll skip fewer meals during the day which helps cut back on unhealthy choices, overeating and unconscious eating at the end of your day. Eat when you are hungry, but not too hungry. Learn to listen to your body – eat when you feel physical hunger not because you are bored or stressed. But don't skip meals or let yourself get so hungry it's difficult to make good choices or control the amount you eat. Sit down, slow down. Sit down at a table designed for dining. Remove all distractions. Turn off the television, turn down the phone and leave all electronic devices in the other room. Put your fork down between bites if it helps. Chew slowly, savor your food. Stop eating when you are full. Pay attention to what your body is telling you. Every few bites put down your fork, take a breath and notice how you feel. Are you full? How full? Keep a food journal. If you write down what you eat and drink you are more aware of the calories you are consuming. Studies have shown that people that keep food journals are more successful at maintaining a healthy weight.

Current Quick Bites
Eating for Energy and Focus

Archived Quick Bites
Vegetables – Introduce or Hide?
Declare your Independence
Conscious Eating
The 'Eyes' Have It
Recipe Modification
Breakfast
Treat Your Heart Right
Stay Healthy in an Unhealthy World
Holiday Feasts
Workplace Calories
Update on Soy and Breast Cancer
Managing Menopause
Go Mediterranean
Sound Eating on Vacation
The Sunshine Nutrient
Spring Fruits & Vegetables
Calming IBS
Get More Green
Quick Bites on Busy Nights
Drunk and Drugged Driving Awareness Month
Food for Thought: Dietary Tips to Keep Your Brain Alive
High Cholesterol: Family History or Lifestyle
Fast, not fat, Food
Losing Ways
Sound Food Safety Tips
What's on Your Plate?
Will Work for Food
Pesticides, Antibiotics, Hormones...Oh My!
Resolutions Revisited
If you bite it, write it...
Choosing Healthy Cereal