7 Tips in 7 Days: Eating Consciously, Day 4

It’s no secret that we’re a world hooked on sugar. In the US:

  • The average adult eats 130 lbs of sugar a year, which is more than 4 times what we ate 100 years ago.
  • The American Heart Association recommends an upper limit of 9.5 tsp of sugar per day, but the average adult consumes 22 tsp and the average child, 32 (yes, higher than adults!).
  • Added sugars (those not present in whole foods) account for 500 calories per day in the average adult’s diet.
  • Excess sugar intake is linked to obesity, hypertension, diabetes, acne, depression, violent behavior, increased risk of cancer, chronic fatigue, migraines, and more.
  • So, how do you break the addiction that the food marketers are desperate to keep you on? Here are a few important tips.
    7Days, Day 4: Eating Consciously


    7 Tips in 7 Days: Eating Consciously, Day 3

    This may be my favorite “eating consciously tip” ever!

    When people say, “I’m trying to cut out (insert favorite junk food here)”, I remind them that thinking “I can’t have this treat” feels like punishment, but raising your food standards is empowering. Or to say it another way, what marketers have sold to you as a TREAT is actually a TRICK.

    7 Tips in 7 Days, Day 3

    – posted by Jennifer Silverberg, Eat Yourself Well!

    7 Tips in 7 Days: Eating Consciously, Day 2

    Another unconscious eating trap I’ve seen (and experienced) is forgetting about the visual part of eating. Marketers know that if you have a beautiful table setting and food arrangement, diners will mistake fast food for haute cuisine. And many dieters have reported that when they involve several senses in their meals, they feel full faster and longer! So, it’s worth the few extra moments it takes to think through how to make your meal more visually appealing: thoughtful plating, a sprinkle of fresh parsley, or similar! And just in case you’re interested, the simple recipe for the mushroom salad is below.

    Eating Consciously Tip 2

    Super-Simple Mushroom Pasta Salad (pictured above)

    Serves 2

    3 cups (or more if you like) of fresh mushrooms – whatever you have on hand – cleaned and chopped if they are large
    3 cups (or more if you like) of greens – a mix of bitter winter baby greens is delicious with this
    1 cup of cooked pasta (dried or fresh)
    Couple of dashes of vinegar (I prefer white wine vinegar)
    Two “glugs” of high quality olive oil – one for the pan, one for the salad

    Prep the mushrooms and heat a cast iron or similar skillet with a bit of olive oil. When hot, toss in the mushrooms, and cook for about 10-15 minutes over medium-high heat, stirring/flipping occasionally, until slightly browned.

    Note: do not use a nonstick pan if you can help it. In addition to releasing chemicals, these pans keep the mushrooms from browning properly.

    In the meantime, wash the greens, cut if necessary, and dry. First toss in the vinegar, then a pinch of salt, then toss with olive oil. (Order is important – if you start with the olive oil, the vinegar will slide off.)

    When the mushrooms are ready, toss in the cooked pasta (great way to use cold leftover pasta) until the pasta is warmed through. Add fresh ground pepper, taste, add salt if needed, and then plate the salad with the mushroom/pasta mix over it.

    7 Tips in 7 Days: Eating Consciously, Day 1

    One of the first steps to healthier eating is to become more aware of what and when you’re eating.

    For most of us (me included), mealtimes can devolve into a handful here, a handful there … and before you know it, you’re full and you don’t even really remember enjoying food at all! One simple step to help break this pattern is to commit to lighting a candle before taking a bite, any time you have a meal or snack. This one small change has helped lead many people to seemingly effortless changes in their habits … simply by bringing awareness and focus to the food in front of them.

    7 Days of Eating Consciously, Day 1

    This is Day 1 of 7 Days of Eating Consciously tip … don’t miss the next one – use the button in the upper right of this page to subscribe to the blog!

    NOTE: If you love the sea glass candle shown in the graphic, click here to see how to make one.