12 Ways to Eat More Slowly
Eat More Slowly
In today’s hectic culture, we tend to eat fast food, gulp it down, run to the next meeting, and end up with indigestion. In Europe, they eat more slowly. They take time and enjoy their food. Dinner can take hours. Some wine, friends, and conversation makes the evening a wonderful event.
Evening meals in Italy and Spain can be wonderful. People sit down for dinner late and may not get up from the table for hours. Lots of wine, great conversation…it is a wonderful way of life. It is truly being alive and enjoying the moment.
On the average, we eat way too fast here in the states. There are some advantages to eat more slowly. You lose weight, get more nutrition out of your food, feel fuller and do not eat as much, there is less indigestion, and you become more hydrated because you drink more water. Overall, you feel better about eating, and you enjoy life much more.
Here are a few things you can do to eat more slowly:
12 Ways to Eat More Slowly
1. Do not eat in front of the TV. People who eat in front of the TV eat at a faster pace.
2. Give yourself a certain amount of time to eat–perhaps 30 minutes to an hour. This way, you will not feel that you need to rush off to get things done.
3. If you need to, set a timer and do not worry over at the time. Respond when the timer goes off.
4. Make meals into events. Eating is not just ‘putting on the feed bag’ and getting through it as fast as possible. Slow down! Have you ever watched a dog eat? They gulp down their food because they have been conditioned over time to eat as fast as possible so no other animal comes along and takes their food. Well, that is not the case with you… slow down… take time… enjoy your food.
5. Join a slow food group, or slow cooking group. There are lots of them around the country that gather weekly to enjoy slow-cooked meals.
6. Look at why you eat fast. Did you learn to eat fast from watching others eat that way? Was it because in school you only had ten minutes to eat so you gulped down your food? Was it because you wanted to get to the next thing and get it done? Think about it, then tell yourself it is time to let go and slow down.
7. Be present when eating. Feel the food in your mouth, taste it, feel the textures of the food, be aware of its smell, be mindful of your chewing. Focus on your eating… not on what you’re going to do next. It goes back to what someone once said, “Wash the dishes to wash the dishes, not to run off and watch TV.” Be present while eating.
8. If you find yourself alone for meals, invite friends for lunch, dinner, and even for breakfast. There are people who make a commitment to invite someone to lunch at least two or three times a week. It is a great way to sit with friends, chat, enjoy a meal, and have time to catch up.
9. Be mindful that this is your life. You might gulp down your food and not feel good about it, or you can be present while eating and savor every bite.
10. Choose to keep a diary of what you consume. Make a list of all the flavors you taste in your food, then describe all the textures. This process will slow down your eating.
11. After every mouthful of food, drink a little water. This action will also slow you down.
12. Also change your way of thinking about food. If you just think of mealtime as something you need to get you through, then you are not going to enjoy it. Slow down and learn to love what you are eating so you can get every moment of pleasure from the experience.
In extreme cases, there are devices that dentists use that make it impossible to swallow large amounts of food. It will slow you down, but it is not something I recommend. Remember, it takes about 20 minutes for your mind to register that you are full. Take at least 20 minutes to eat, preferably longer.
About the Article
This article is meant to get you started. You can do more research on your own. Find what works for you. This article is for educational purposes only, and it is recommended that you seek advice from your own GP, private doctor, or medical specialist for any ailment, illness, or medical condition.
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About the Author
Dr. Paul Haider is a Master Herbalist and Spiritual Teacher for over 20 years, helping people to recover and feel healthy. You can also find Dr. Haider on Facebook under Dr. Paul Haider, Healing Herbs, and at: www.paulhaider.com
