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Slow down, chew your food

Use chopsticks for all cuisines when you're eating at home. It will automatically slow down your rate of eating and the amount of food you're going to eat. © iStockphoto.com/Mehmet Salih Guler Use chopsticks for all cuisines when you're eating at home. It will automatically slow down your rate of eating and the amount of food you're going to eat. © iStockphoto.com/Mehmet Salih Guler
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  • Cinnamon & honey granola bar, 9/15/14

    Cinnamon & honey granola bar, 9/15/14

    Tuesday, September 16 2014 11:05 AM EDT2014-09-16 15:05:39 GMT
    Alan BennettMakes: 12 servingsPrep Time: 15 minsCook Time: 15 minsIngredients1/2 stick butter, softened1 cup brown sugar1 egg, beaten2 tablespoons flaxseed, ground if available2 tablespoons Honey2 cups Oats (old Fashion)1 cup All-purpose flour, sifted1 teaspoon cinnamon1/2 teaspoon baking soda1/2 cup raisinsNotes / DirectionsIn a large bowl, beat the softened butter brown sugar until blended and crumbly, about 2 minutes.Add egg and beat wellStir in flaxseed and honeyIn another bowl, combine ...More >>
    Alan BennettMakes: 12 servingsPrep Time: 15 minsCook Time: 15 minsIngredients1/2 stick butter, softened1 cup brown sugar1 egg, beaten2 tablespoons flaxseed, ground if available2 tablespoons Honey2 cups Oats (old Fashion)1 cup All-purpose flour, sifted1 teaspoon cinnamon1/2 teaspoon baking soda1/2 cup raisinsNotes / DirectionsIn a large bowl, beat the softened butter brown sugar until blended and crumbly, about 2 minutes.Add egg and beat wellStir in flaxseed and honeyIn another bowl, combine ...More >>
  • Game Day Dip

    Game Day Dip

    Saturday, September 13 2014 12:14 PM EDT2014-09-13 16:14:26 GMT
    By: Marc HaynesIngredients:8 oz Philadelphia cream cheese2 Cups of shredded cheddar cheese1 Can of Rotel Tomatoes1 tsp ground cumin1 Can white corn1 Can yellow cornDirections:Melt cream cheese in microwave for approximately 2 minutes. Add additional time if cream cheese is not completely melted.After cream cheese is softened stir in the shredded cheddar cheese and microwave for an additional 2 - 4 minutes (until mostly melted)Add can of Rotel tomatoes (NOT drained), the cans of corn (drained)...More >>
    By: Marc HaynesIngredients:8 oz Philadelphia cream cheese2 Cups of shredded cheddar cheese1 Can of Rotel Tomatoes1 tsp ground cumin1 Can white corn1 Can yellow cornDirections:Melt cream cheese in microwave for approximately 2 minutes. Add additional time if cream cheese is not completely melted.After cream cheese is softened stir in the shredded cheddar cheese and microwave for an additional 2 - 4 minutes (until mostly melted)Add can of Rotel tomatoes (NOT drained), the cans of corn (drained)...More >>
  • Paleo Country Breading & Frying

    Paleo Country Breading & Frying

    Saturday, September 13 2014 11:53 AM EDT2014-09-13 15:53:52 GMT
    by: Julianne BitelyIngredients:1 cup almond flour1/3 cup shredded coconut1/4 tsp paprika1 tsp garlic powder1/2 tsp black pepper1/2 tsp dried thyme2 large eggs (free range, please), beaten *for washCoconut oil for fryingCooking Oil Temperatures:Chicken: 350-375 degreesGreen Tomatoes: 360-375 degreesOkra: 350-375 degreesfor more recipes from Julianne go to WellnessInLittleRock.comMore >>
    by: Julianne BitelyIngredients:1 cup almond flour1/3 cup shredded coconut1/4 tsp paprika1 tsp garlic powder1/2 tsp black pepper1/2 tsp dried thyme2 large eggs (free range, please), beaten *for washCoconut oil for fryingCooking Oil Temperatures:Chicken: 350-375 degreesGreen Tomatoes: 360-375 degreesOkra: 350-375 degreesfor more recipes from Julianne go to WellnessInLittleRock.comMore >>

By Heather Bauer, R.D.
Provided by nu-train

Do you ever find yourself eating so fast that you're out of breath? Perhaps you're just in the habit of inhaling your food or perhaps you, like most of us, are just in rush. While eating quickly may seem like a time-saver, slowing down will help you consume less calories and feel fuller for longer. You may actually start enjoying your food too. This week, my team and I have prepared some simple but very effective strategies that will help you sloooowwww down.

The Benefits of Eating Slowly

  1. You consume less
  2. Improves the digestion process and prevents heartburn and indigestion
  3. Enhances the dining experience - you end up tasting your food more and enjoying the flavors and textures
  4. Allows the natural signals of fullness to register - so you don't eat too much (set aside at least 20 minutes for each meal as it takes about 20 minutes for your stomach to produce the hormones that tell your brain that you're full).

If you're breaking speed records at meals, consider the simple but effective strategies we offer below.


Heather's Tips To Slowing Down at Meal Time

  • Use chopsticks for all cuisines when you're eating at home. It will automatically slow down your rate of eating and the amount of food you're going to eat. If you're a pro with chopsticks, however, make sure to use them in the opposite hand.
  • When you're out at a restaurant, make sure to eat with your non-writing hand. This will force you to slow down.

Foods that force you to eat slowly: seafood with their shell on like lobster, crabs, mussels as well as fruit you have to peel like oranges and grapefruit

Stephanie's Tips To Slowing Down at Meal Time

  • Relax when you get home from a long day. Instead of going straight to the kitchen, take a couple of minutes to relax by washing your face, changing into comfortable clothes, etc. Decompress before you start your meal. Don't give food the power to relieve your stress!
  • Be the talker, not the eater when dining out. Focus on the conversation at the dinner table, not on finishing your plate!

Foods that force you to eat slowly: Marinos 100 calorie ices or frozen grapes

 

Dara's Tips To Slowing Down at Meal Time

  • When at home, time your meals using a watch or a kitchen timer until you get used to the slower pace.
  • Make sure to put your fork or spoon down after every bite and take a sip of water when you're at home or eating out. At first, this will seem awkward and tedious, but you'll be surprised how much sooner you'll feel full.

Foods that force you to eat slowly: Freezing your Dannon Light and Fit or having your soup super hot!

*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.