The Surprising Truth about Zombie Eating and Your Health

Does zombie eating sound like a new diet rich in brains? It may be scarier than that. It's what happens when you combine screen time with meals and snacks, and it could be undermining your health and social life.

You may have happy memories watching Saturday morning cartoons while enjoying a bowl of your favorite cereal. The trouble starts when it becomes a regular habit.

A recent survey by the research group OnePoll found that 91% of Americans watch TV while eating, and 49% do so regularly.

When you add in phones and other devices, the average adult has only 5 screen-free meals a week.

Meanwhile, studies show that you're more likely to underestimate how much you're eating when the TV is on.

You may also choose convenient junk foods instead of preparing a balanced meal.

Do you want to eat healthier and have more time to spend with family, friends, and coworkers?

Try these suggestions for limiting screen time and eating mindfully.

Limiting Screen Time:

1. Log your time.

Use an app or paper journal to figure out how often you eat in front of a screen or how much time you spend online. It may motivate you to make positive changes.

2. Stay active.

Finding enriching offline activities you enjoy makes it easier to cut down on excessive social media or other time drains. Maybe you want to play team sports or visit art museums.

3. Create offline zones.

Ban screens from your family dinner table and bedrooms. Charge your phones in the living room.

4. Delete some apps.

Make it more difficult to access sites where you think you're spending too much time. You may also want to disable automatic notifications to cut down on temptation.

5. Ask your pediatrician.

The American Academy of Pediatricians has adjusted its recommendations for an era when children are surrounded by screens.

They suggest avoiding most screen media for children younger than 18 months, limiting screen use to an hour for children to 2 to 5, and setting consistent limits for children 6 and older.

6. Sign a contract.

Some families find it helpful to put their technology policies in writing.

Limiting your own screen time will make you a more effective role model for your kids.

Eating Mindfully:

1. Slow down.

Eating too fast often leads to overeating. Relax and slow your pace. Chew your food thoroughly and put your fork down between bites. You may even want to try chopsticks.

2. Use a table.

The average American eats only 3 meals a week at their kitchen table, according to the same OnePoll study.

Enjoy more family dinners and lunches with coworkers instead of lying on the couch or sitting at your desk.

3. Focus on presentation.

Food that looks beautiful tastes more delicious. Compose salads and soups with a blend of colors.

Create pretty table settings even when you eat alone.

4. Define your portions.

Cut down on serving sizes by using plates and bowls. Otherwise, you might consume the whole package before you know it.

5. Savor your food.

Eating mindfully can help you to enjoy your food more as you eat less.

Involve all your senses. Notice colors, textures, and tastes. Experiment with wholesome ingredients and healthy recipes.

6. Calculate your hunger.

Being mindful also means eating when you're hungry rather than seeking entertainment or comfort.

Listen to your body so you can understand why you're eating and notice when you feel full.

7. Appreciate silence.

It's fun to share meals with others but dining alone can be satisfying too.

Practice spending quiet time with a grilled cheese sandwich or an ice cream cone.

For a healthier and happier life, stop eating like the walking dead.

Limit the time you spend online and pay attention to your food.

Your mind and body will be glad you did!

Learn more about your health online when you read the rest of our information here about: Mindful Eating for Nutrition guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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The Busy Woman's Solution to Living Meditatively

If you're juggling responsibilities at home and work, it can be difficult to carve out time to sit down and meditate.

While you're trying to organize your days, you can still start living more meditatively right now.

Take a look at these practical ideas for building more reflection and mindfulness into your routines.

Benefits of Living Meditatively

1. Increase your peace of mind.

Even brief periods of meditation help to clear your mind of nagging concerns and pointless regrets. You'll soon feel more relaxed and at ease. With your mind at peace, you can still feel content when you miss the last bus or lock your keys inside your car.

2. Accomplish more.

Clarity of mind enhances your thinking and decision making. You manage your time effectively and achieve more with less effort.

3. Enjoy greater happiness.

Once you start living meditatively, be prepared to smile frequently and feel more optimistic. The kindness and affection you offer to others will be returned to you many times over.

Basic Principles of Living Meditatively

1. Slow down.

Do you feel like you are being swept along by external circumstances and obligations? Moving at a more leisurely pace enables you to take control.

Set priorities and think strategically about how you want to allocate your resources.

2. Focus your attention.

It's easy to wind up being pulled in multiple directions. Set aside distractions and give your full attention to one task. Notice how much more quickly you complete your grocery shopping without forgetting a single item that you need for dinner.

3. Observe your surroundings.

Extend your awareness outwards. Appreciate the beauty of nature. Seize opportunities to make a new friend or acquire a valuable career skill.

4. Let go of expectations.

Expectations can undermine your happiness. Realize that much of life is uncertain, but you can shape your experiences by how you decide to respond to events. Resolve to learn from your mishaps and persevere through discomfort.

5. Generate compassion.

Remember that you have plenty of company in adversity. Reach out to an acquaintance or coworker who looks like they need a helping hand. Validate the struggles of others and wish them well.

6. Express gratitude.

Write up a list of the many things you have to be thankful for. Post it somewhere you can see it each morning. Tell others how they bring more joy into your life and help you to build your character.

Applying Meditation to Routine Activities

1. Care for your body.

It's easier to meditate when you keep your body in top shape. Eat nutritious foods and exercise on a regular basis. Go to bed and wake up at the same time each day. See your doctor for regular checkups.

2. Strengthen your relationships.

Living and working with others often creates some of our most challenging and rewarding experiences.

Mindfulness can help you to be more patient with your children and closer to your spouse. You may discover new solutions for resolving conflicts with coworkers.

3. Do meaningful work.

Meditation is also good for your job satisfaction. Consider how your current position aligns with your values and talents.

Take on new projects to learn what tasks give you the greatest sense of fulfillment.

4. Serve your community.

Give back to your community through your work and leisure activities. Living meditatively will show you that kindness and generosity are highly gratifying.

You can benefit from meditation even when you're under pressure to complete a sales report and pick your kids up from daycare.

Living mindfully is a gradual approach that will help you to focus your mind and open your heart.