Learning to Eat Slowly

It's time to talk about eating slowly. I hesitate to bring up the subject because it's a big problem for me. As far back as I can remember, I've always been the first finished at a table filled with other people. I don't know why? There seems to be a little demon in me who says "I'm starving. Feed meeeee." So that's what I've done.

I wasn't a starving child or adult -- so there is no logical reason for me to feel that way. I presume it has more to do with emotional eating, reaching for that quick high like a drug addict. I must admit though, eating food is something I enjoy. It puts a smile on my face to think about eating a bag of potato chips, a slice of French bread, or an ice cream sundae. These are my trigger foods that I can't stop eating, once I start.

So on this blog, I'm going to start exploring the phenomena of "eating more slowly." Below are tips I found on the Internet to start this trek:

Consume Fewer Calories - Researchers from the University of Rhode Island at Kingston found that people who ate more slowly consumed 70 fewer calories per meal than speed eaters. The study suggested that it takes about 20 minutes for your stomach to produce the hormones to tell your brain that you are full.

Sit Down While Eating - Eat only while sitting down. Much extra food is consumed on the run. Making it a point to sit down while eating will help you think about how much you are consuming.

Drink Water - Drink a 12 ounce glass of water before eating. It will take up room in your stomach and make you feel less hungry.

Chew Food Throughly - It is well known that digestion begins in the mouth, where the saliva is mixed with the food and starts to break it down into smaller chemicals that can be absorbed and nourish the body. Chewing food thoroughly promotes smooth, complete digestion. Basically the slower you eat, the faster and more efficiently you metabolize the food. When food is swallowed whole it makes it more difficult for the body to absorb all the important nutrients (e.g vitamins, minerals, and amino acids).

Enhance Pleasure - Not only does eating slowly and mindfully help you eat less, it enhances the pleasure of the dining experience. To master the art of slow eating, put on some music, light a few candles, turn off the TV and any other distractions, and concentrate on your meal.

Stop Eating When Full - Most thin people are not members of the clean-plate club. Instead of mindlessly eating however much they are served, they pay attention to internal hunger cues and satiety. "Thin people are tuned into noticing when they are satisfied, and they stop eating even if there is food left," says Jill Fleming, M.S., R.D., author of Thin People Don't Clean Their Plates. "They often report that they don't like that feeling of being uncomfortably full, so they've learned how to stop before they reach it."

Stop and Smell the Roses - Eating can become a lot more pleasurable if you slow down. If you just wolf it down you never notice nuances in taste and texture. It’s like trying to appreciate the nature, the light, the colors, the beautiful surroundings while driving really fast.

Put the Fork Down - The classic advice is to put down your fork and then chew. Then to pick up your fork again after you’ve swallowed, take another bite and repeat the process. I like this tip because it forces you to slow down, instead of taking the stressed energy from your day and letting it cause you to wolf down everything on your plate.

Nourish Yourself - In the book, Ten Habits of Natrually Slim People, the author says to focus on the spiritual and emotional side of eating. The author suggests we nourish ourselves with what we truly need--love, fulfillment, etc.--and our diets will naturally follow.