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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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  • Gluten Free, Reduced Carbohydrate Chocolate Cobbler, 7/24/14

    Gluten Free, Reduced Carbohydrate Chocolate Cobbler, 7/24/14

    Friday, July 25 2014 8:00 AM EDT2014-07-25 12:00:44 GMT
    Brandon DouglasPrep Time 30 minBake Time ~35 minCool Time Serve Instantly for Ideal Texture2 ½ cups Splenda Zero Calorie Sweetener, Divided into 1 ½ cups and 1 cup2 cup Gluten Free Bisquick All Purpose flour6 Tbsp ½ cup cocoa, divided respectively4 tsp baking powder½ tsp salt2 cups Whole Milk2/3 cup unsalted butter, melted3 teaspoons Gluten Free vanilla extract½ cup firmly packed Splenda Brown Sugar blend3 cups hot waterPreheat oven to 3500FStir Together 1 ½ cups Splenda Zero Calorie Sweeten...More >>
    Brandon DouglasPrep Time 30 minBake Time ~35 minCool Time Serve Instantly for Ideal Texture2 ½ cups Splenda Zero Calorie Sweetener, Divided into 1 ½ cups and 1 cup2 cup Gluten Free Bisquick All Purpose flour6 Tbsp ½ cup cocoa, divided respectively4 tsp baking powder½ tsp salt2 cups Whole Milk2/3 cup unsalted butter, melted3 teaspoons Gluten Free vanilla extract½ cup firmly packed Splenda Brown Sugar blend3 cups hot waterPreheat oven to 3500FStir Together 1 ½ cups Splenda Zero Calorie Sweeten...More >>
  • Raspberry Lemonade, 7/23/14

    Raspberry Lemonade, 7/23/14

    Wednesday, July 23 2014 10:09 AM EDT2014-07-23 14:09:04 GMT
    Michael LanariKitchen Bath Concepts4 cups fresh lemon juice3 cups sugar1 bag frozen raspberriesIce cubes, for servingSqueeze the lemons and pour the juice into a pitcher. Mix together the sugar with 3 cups water and stir to dissolve to make a syrup. Add the syrup to the lemon juice and top it up with 8 cups water. Taste to make sure it's sweet enough for you, and then add the raspberries. Mix the lemonade together and let chill in the fridge. (Keep in mind that the raspberries are tart, so b...More >>
    Michael LanariKitchen Bath Concepts4 cups fresh lemon juice3 cups sugar1 bag frozen raspberriesIce cubes, for servingSqueeze the lemons and pour the juice into a pitcher. Mix together the sugar with 3 cups water and stir to dissolve to make a syrup. Add the syrup to the lemon juice and top it up with 8 cups water. Taste to make sure it's sweet enough for you, and then add the raspberries. Mix the lemonade together and let chill in the fridge. (Keep in mind that the raspberries are tart, so b...More >>
  • Blueberry Cheesecake Bars with Oreo Cookies, 7/22/14

    Blueberry Cheesecake Bars with Oreo Cookies, 7/22/14

    Tuesday, July 22 2014 11:12 AM EDT2014-07-22 15:12:24 GMT
    Alan BennettYield: 32 servingsIngredients:1 1/4 Quart Oreo Pieces-small, divided6 Tbl. butter, meltedCup Original Cream Cheese, softened2 Cup sugar4 Ea. eggs1 1/4 Cup fresh blueberries1/3 Cup semi-sweet or dark chocolate, meltedDescription:Cheesecake bars made with fresh blueberries and Oreo Cookie Pieces.Preparation Steps:Combine 1 lb. of the Oreo Pieces and butter; press evenly onto bottom of 1 parchment-lined half-sheet pan. Place cream cheese and sugar in large bowl of electric mixer fitt...More >>
    Alan BennettYield: 32 servingsIngredients:1 1/4 Quart Oreo Pieces-small, divided6 Tbl. butter, meltedCup Original Cream Cheese, softened2 Cup sugar4 Ea. eggs1 1/4 Cup fresh blueberries1/3 Cup semi-sweet or dark chocolate, meltedDescription:Cheesecake bars made with fresh blueberries and Oreo Cookie Pieces.Preparation Steps:Combine 1 lb. of the Oreo Pieces and butter; press evenly onto bottom of 1 parchment-lined half-sheet pan. Place cream cheese and sugar in large bowl of electric mixer fitt...More >>

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.