Written by Catherine Saxelby
on Tuesday, 13 July 2010.
Tagged: eating mindfully, healthy eating, overweight, weight loss
My friend Michele Connolly, who runs the Get Organised Wizard website, said on Twitter or X the other day: "Did I really eat that entire 200 gram bag of cheese-and-onion-chips during Grey's (Grey's Anatomy TV show)?" I half-jokingly tweeted back: That's mindless eating for you!
It struck me that her don't-remember-what-I-ate consumption of a whole pack of chips while engrossed in an interesting show is the perfect example of mindless eating. Distracted by watching TV or a movie, we mindlessly fill our mouths, short-circuiting our fullness signals. We keep on eating unaware of the huge amounts we're putting away. In my opinion this is an oft-overlooked cause of obesity.
The modern food supply encourages a grazing mentality via fast food drive-ins, vending machines full of snacky-junk food and confectionery counters at every retail outlet. What's more it actually encourages us to eat while doing other tasks.
"Multi-tasking" has long been a business buzz word but is often just a euphemism for eating while doing other things. Whether it's popcorn at the cinema, desktop dining while you work, dashboard dining as you drive or dinner in front of the TV, it all leads us to eat more than we need.
The author of the book "Mindless Eating: Why We Eat More Than We Think" (Bantam Books), says most of us overeat because we are distracted or are surrounded by junk food served in large portion sizes. We eat as if it's our mission to finish everything!
In one famous experiment, his team of researchers offered a free bucket of popcorn to moviegoers in return for answering a few (dummy) questions about the movie once it was over.
Half the moviegoers got a medium-size bucket weighing 120 g or 4.2 oz, while the other half were given the large-size, bigger-than-your-head, bucket weighing 235 g or 8.4oz.
Weighing the leftovers in the buckets after the movie, the researchers reported that the big-bucket group ate 53 per cent more popcorn (an average of 725 more kilojoules or 175 calories) while mindlessly munching. That's roughly the equivalent of 21 more dips into the bucket.
He repeated the experiment with stale, 14 day-old, popcorn and got similar results. After the movie, the researchers asked the moviegoers to describe the popcorn and they weighed how much popcorn was left in the containers.
Even though they described the popcorn as "stale" and "terrible", moviegoers with the larger containers still ate 34 per cent more than those given the medium-sized containers.
To help yourself learn to eat with awareness, try these simple first steps to practice eating mindfully and prevent mindless consumption.
Your goal is to be conscious of how you're eating and what your stomach registers. When you're in touch with what is going on inside, you'll know the exact moment you are physically satisfied rather than over full or stuffed. It's the best technique for weight control and works regardless of what sort of diet you're on. I follow these steps every day and highly recommend this way of eating!
1. Sit down to eat, even if it's only for a snack. Turn the TV or laptop off and don't read. Let the food be the sole centre of your attention.
2. Take two deep breaths before you eat. Pause to reflect on what you're about to eat, being respectful of the dish in front of you and thankful for the food (a little like the old school-time grace). This is the best step of the six to practice when eating out or with others.
3. Chew each mouthful thoughtfully paying attention to the flavours and textures - some health food advocates have suggested at least 30 times per mouthful * but I personally think 10 times is plenty. It will still work. Put your knife and fork down between bites.
4. Slow things down. If you know you're a fast eater, try eating with chopsticks or with your non-dominant hand to slow things down.
5. Make serve sizes realistic. Plate up normal (not diet) portions of food.
6. Eat slowly and make the meal last at least 15 minutes.
Obviously you can't eat like this for every meal, every day but it's very useful to practice on a quiet weekend or when you're on your own. Use my Hunger and Fullness Log to help you.
* Horace Fletcher (1849-1919) was an American health-food faddist of the Victorian era, who used to make his patients chew their food 32 times before they swallowed. He was given the nickname "The Great Masticator" and was famous for saying: "Nature will castigate those who don't masticate." Fletcher argued that his mastication method would increase the amount of strength a person could have while actually decreasing the amount of food that they consumed. His chewing technique became known as "Fletcherizing" and he claimed it would turn "a pitiable glutton into an intelligent epicurean." He also advised against eating before being "Good and Hungry", or while angry or sad - strong emotions that can interfere with digestion and leave you with digestive upsets such as gas, bloating and bowel irregularities.
Product snapshot: Tomato pasta sauces
18 September 2023 by, Catherine Saxelby
What’s in your favourite tomato pasta sauce, and how much of it? Here are the most popular sauces reviewed for your reading pleasure.
I’ve rated nine of the most popular tomato pasta sauces in terms of their nutrition, ingredient lists and jar size. You’ll find many of these in your local supermarket. The sauces are ranked:
When you’re next out shopping, run your eyes down the per 100 g column and look for products containing less than 400 mg sodium AND less than 5 g fat (which equals 5% fat). Most of the brands are below these levels. I like Barilla, Sacla, Leggo’s, La Gina and Mutti – but that’s just me!
Product review: Low-sugar alcoholic ginger beer
1 March 2023 by, Catherine Saxelby
Want something to drink before dinner? Something that’s LOWER in alcohol than wine? To match his beer? Then look no further than Bundaberg’s low-sugar alcoholic ginger beer.
You can drink Bundaberg low-sugar ginger beer straight from the can, or pour it into a long glass over ice with a slice of lime.
Product snapshot: Berkelo’s Khorasan Macaroni
14 September 2022 by, Catherine Saxelby
I’m loving this macaroni from Berkelo. I was sent a sample for Whole Grain Week 2022 by the Grains Legume Nutrition Council. I cooked it up and found that it was just divine! Read on for more …
Product review: Super high-oleic safflower oil
11 May 2022 by, Catherine Saxelby
“What does super high-oleic mean?” I hear you ask. Also, “I haven’t heard of safflower for ages. What’s the deal?” Read on and all will be explained.
Product review: Healthy Life Food Tracker
6 April 2022 by, Catherine Saxelby
When I was first asked to write this review, I thought, Not another tracker.
After all, there have been several in recent years, such as My Fitness Pal and Everyday Diet Diary. But this one is different. It works by using your Everyday Rewards card AND your shop at Woolworths.
20 October 2021 by, Catherine Saxelby
With home delivery on the rise, this post is reviewing none other than that stalwart Lite n’ Easy. We all know their meals are good for weight loss (which we all need after COVID-19!), but did you know they’re also good for general health and wellbeing ? Eating well to nourish yourself – putting your mental health and wellbeing at the forefront – is gaining momentum. Lite n’ Easy meals also ensures you satisfy your need for vitamins, minerals, fibre and phyto-compounds, such as sterols and carotenoids.
This post has been sponsored by Lite n' Easy.
Product review: Birds Eye Plant Based range
15 September 2021 by, Catherine Saxelby
When you think of Birds Eye, their frozen peas and fish fingers probably come to mind. But I bet you’d never think of plant-based products!
This post has been sponsored by Birds Eye.
Intermittent fasting vs daily calorie restriction
3 May 2023 by, Catherine Saxelby
As you probably know already, intermittent fasting (IF) has gained favour as an alternative regimen to daily caloric restriction (DCR). Fasting is shown to extend the lifespan of rats, and has been associated with metabolic benefits in humans, yet the results so far have been inconsistent. So, which regimen is best for healthy weight loss?
15 March 2023 by, Catherine Saxelby
What sort of a diet should you follow to lose that excess weight? These days, it’s pretty confusing with high-protein Keto advocates clashing with plant-protein followers … as well as intermittent fasters, juice-only dieters, no-carb dieters and no-animal (aka plant-based) dieters. Plus all the ads for anti-hunger supplements, meal-replacement shakes and home-delivered meals, more of which somehow appear every day. So, what sort of diet should YOU follow to lose that excess?
Protein shakes for weight loss
9 November 2022 by, Catherine Saxelby
These days, protein shakes aren’t bought by just body builders – they’re so popular that you can readily buy a 400 g tub at your local supermarket or service station. And with tempting claims such as ‘Facilitates muscle toning’, ‘Contains transformation-making protein’ and ‘Tastes incredible, mixes easily’, why wouldn’t you grab one? But protein shakes aren’t the magic answer to all your weight-loss woes. Let’s take a look at what you get for your money.
Guest post by dietitian Zoe Wilson APD
20 January 2021 by, Catherine Saxelby
Many of us have cravings from time to time and for different reasons. One thing is certain, they can sabotage all your best efforts at a healthy diet and/or weight loss. The good news? You CAN beat them. I’ll tell you how.
How to lose weight WITHOUT going on a diet
14 October 2020 by, Catherine Saxelby
The word 'diet' is a turn-off for most people. It sounds hard, unpleasant and unpalatable. Losing weight doesn’t have to be hard AND it doesn’t have mean sticking to a 'diet'. You can forget Paleo, Keto, Vegan and Raw, Gluten-free and Intermittent Fasting. To lose weight, you don’t have to follow any specific diet. What you need is simple, healthy, nutritious food and a few tips and tricks.
What IS a healthy balanced diet for weight loss?
16 September 2020 by, Catherine Saxelby
Healthy weight loss happens when you lose weight slowly and steadily (around 1 kg or 2 pounds weight loss a week). Your goal is to lose weight while still getting your essential nutrients but from smaller portions. You certainly don’t want to be tired with no energy! That’s why you need regular healthy meals and snacks on hand to ensure your vitamins, minerals, omega-3s and fibre needs can be easily met. There is a new range of healthy weight loss meals available and it’s one that I’d like to recommend. With these ready meals, you’ll say goodbye to meal planning, shopping, meal preparation and cooking.
This post is sponsored by Chefgood
Kitchen make-over for the New Year
8 January 2020 by, Catherine Saxelby
“This year, I'm going to lose weight!”, or “This year I’m opting for a healthier lifestyle!” Is your 2020 New Year's resolution something like one of these? If so, how is it going to happen?
Q. What's the difference between Diet Coke and Coke Zero?
12 September 2013 by, Catherine Saxelby
A. At first glance, Diet Coke and Coke Zero appear to be identical. Both contain no kilojoules (Calories) and no sugar. Both are artificially sweetened with (the same amount) of aspartame and acesulfame K and therefore have the same ‘sweetness’.
How to convert sodium to salt (and salt to sodium)
6 August 2010 by, Catherine Saxelby
As a nutritionist, my aim is to help busy women eat healthily. One of the ways to do this is to follow the general nutrition advice to reduce the salt in your diet. So, how can you do this when what you’ll see on a food label and on any recommended daily intakes is sodium?
7 types of sugar - which is healthier?
11 December 2013 by, Catherine Saxelby
Last week on the radio, the announcer asked me if there was a 'good' sugar – one that would satisfy her sweet tooth but that was 'healthier' than regular white sugar. She figured if there were 'good' carbs and 'bad' carbs there must be some sugars that would get the nod of approval from nutritionists.
Eat to beat gastro and diarrhoea
12 October 2012 by, Catherine Saxelby
A clear fluid diet is the best form of treatment for gastro and tummy upsets. It is the "lightest" type of diet, designed to place as little strain as possible on the digestive tract. It is NOT nutritionally adequate and should be followed only for a strictly limited time e.g. two or three days but no more than a week.
Nutella. The full (correct) list of ingredients
12 April 2011 by, Catherine Saxelby
Have you ever tried to find the exact list of ingredients for Nutella online? The identical one that appears on its label - in descending order from the first (largest ingredient by weight) to the last ingredient, as required by law? Well, you won’t find it! Here’s the hoop-la I went through to discover exactly what the ingredients in Nutella are and why Nutella is not good for your kids.
Sugar - why quitting sugar guarantees you'll lose weight
6 May 2013 by, Catherine Saxelby
Sugar. It's been labelled "deadly", "addictive", "toxic", "sweet poison" and blamed for the rise in global obesity in recent years." Get rid of the white toxin from your diet and you'll free up your body to drop those excess kilos" (or so say anti-sugar campaigners Sarah Wilson, David Gillespie and Robert Lustig). Here are the three real reasons why I believe quitting sugar helps you lose weight.
What does 8,700 kilojoules look like?
14 August 2012 by, Catherine Saxelby
8,700 is a magic number in nutrition. It’s the number of kilojoules (kJ) that is the “average” intake for adults in Australia, if the surveys are correct.
It’s widely used as a benchmark figure and as the basis of food labels such as the Percent Daily Intake values.
Recently kilojoules have appeared on fast food menu boards and they use 8,700 as the yardstick to assess their foods against. Here's my take on it.
24 May 2023 by, Catherine Saxelby
This is a kind of pavlova topped with fruit, but the base is made from ricotta, rather than egg whites and sugar.
22 March 2023 by, Catherine Saxelby
This is an Asian-influenced salad that’s perfect to serve as a side salad at a BBQ or with a fillet of fish.
14 December 2022 by, Guest Post
This banana loaf is half bread and half cake. Hence I've called it "cread" which is halfway! It’s dense and delicious without being super-sweet or oily. It can be enjoyed fresh, toasted or sliced and frozen into portions to enjoy later.
23 November 2022 by, Guest Post
This quick and easy dessert is ready in minutes. And there are NO leftovers to tempt you later!
19 October 2022 by, Catherine Saxelby
A quick and easily-made sandwich, it’s great for an easy lunch.
Spring Vegetable Pesto Pasta Salad
7 September 2022 by, Guest post
This super salad-in-one gives you pasta plus vegetables all together. It has a spring feel to it.
Squash-ed spaghetti bolognaise
3 August 2022 by, Guest post
This is an excellent make-and-freeze recipe, so weeknight meals become more manageable. I know of no better way of ‘hiding’ veggies than in a Bol sauce – somehow mince with a few veggies like pumpkin or zucchini is a match-made-in-heaven.
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