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By Katja Heino 7 Comments
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Put Down Your Fork: Why It’s Better to Eat Slowly

PutDownYourFork

Are you ever guilty of standing at the kitchen sink shoveling your food into your mouth?  Do you mindlessly eat why surfing the web or watching TV?  Do you often eat in the car on the way to your next errand?

It has become standard practice for many people to go through their busy day hurrying along to get it all done never stopping to sit down and really ENJOY their meal.  Eating has become another mindless thing we do.  I’m guilty of it too.  I have 2 kids and have lots going on in my life.  Eating on the go happens here at times.  I get it.

Life seems to be in fast mode these days.  Fast-paced living with fast foods, chaotic lives, and increasing stress.  This all leaves little time for actual LIVING LIFE. And for connecting.  It is my humble opinion that life is meant to be lived, enjoyed and cherished.  Life is too short to be doing things that you don’t enjoy.  It’s within our power to create a life that works, that nourishes and feeds us,  and that feels satisfying.

But can we bring a little more awareness to our meals?  Many of us spend a great amount of time and energy making sure we are getting the right kinds of foods, but can we extend that a little further to make sure that we are actually taking the time to enjoy and savor our food?  Maybe taking a look at the benefits of slowing down  can motivate us……

Benefits of Eating Slowly

  1. Better Digestion ~ Rushing through your meals can lead to indigestion and stomach upset.  The slower you eat, the more you will chew your food, and this will lead to better digestion of your food.
  2. Greater Enjoyment of Your Food ~ It’s hard to enjoy your food if it goes by too quickly. Slowing down will help you to actually relish all the flavors of your meal.  Your food will become more interesting as you experience all the smells, textures, and tastes.
  3. Connection with your natural hunger and fullness signals ~ If you regularly gobble down your food, you become disconnected from your body’s own way of recognizing your satiety.  You may lose the ability to really tell when you are hungry and full.  This may lead to eating too much or at time when you are not actually hungry.  If you slow your eating and practice listening to your body’s physical signals before and after meals, you can reconnect with your natural hunger and fullness signals.
  4. Less Stress ~ Making eating a mindfullness practice can make meals a time for renewal and relaxation.  Be in the moment, rather than rushing through a meal thinking about what you need to do next.
  5. Lose Weight   ~  It takes 20 minutes for the message to get from your stomach to your brain that there is enough food there.  If you eat too fast, you pile on the calories before your body has a chance to tell you that you don’t need them. Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less.

Tips for Mindful Eating

  1. Sit down to eat ~ Make eating an experience to enjoy. Think of it as a “nourishment break” for yourself.   Remove distraction like TV or the computer and play some music and light some candles.  Let your parasympathetic nervous system kick in so your body can produce sufficient stomach acid and digestive enzymes.  Taking time out to feed yourself will leave you recharged, refueled, and relaxed.
  2. Chew ~ Digestion starts in the mouth.  Chewing your food properly will make less work for your stomach, and you may find yourself suffering from less indigestion.  Take small bites and chew your food thoroughly.  Your saliva is rich in amylase and protease, which are essential for breakdown of carbohydrates and proteins.  Chewing is necessary to expose as much surface area as possible on the food particles so that enzymes can begin digestion.
  3. Put down your fork ~ It’s easy to just shovel it in when you have a fork in your hand.  Try putting it down between bites to give yourself the chance to savor what is already in your mouth.  Many of us automatically take another bite before finishing the first. This creates an unhurried, relaxed vibe to your meal.  Because it takes about 20 minutes for your stomach to tell your brain that it’s full, try to stretch your meals out for at least 20 minutes.  And if you finish your meal before the 20-minute mark, wait until the whole 20 minutes have elapsed before deciding if you need more to eat.
  4. Be grateful ~ Taking a moment to give thanks for the abundance of food we eat every day and for all of the blessings in our lives creates a bit of ritual in our day, regardless of your religious or spiritual tendencies.  At our household during meal times, we take turns saying one thing that we are grateful for.  It’s a great way to connect with each other and to remind us how blessed we are.  I don’t know about you, but I feel happier when I feel grateful.
  5. Be a social eater ~ Use the dinner table as a time to discuss your day with your family and friends. You can’t shovel in food while having a conversation (well, not at least without totally grossing someone out.)  Not only will meal times be more enjoyable, but you will improve your relationships and feel more connected.
  6. Don’t eat when you are starving ~ You are more likely to eat quickly when you are famished.  Try not to let too many hours go by between meals.  And carry around an easy snack like almonds or homemade bars to tide you over until meal time.
  7. Enjoy and savor every bite ~ Pay attention to your meal and make the most of it.  Savor the aroma and texture of the meal. Consider how long it took to prepare, and prolong the enjoyment of eating it.

So the next time it’s time to feed yourself, take a moment, take a breath, and take a seat.  Savor the moment.  Your body will thank you.

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Filed Under: Healthy Living

Reader Interactions

Comments

  1. Sherri @The Well Floured Kitchen says

    April 25, 2013 at 7:38 pm

    Great Tips! I have an awful habit of eating quickly. But I come by it honestly by watching my mother and grandfather eat. I have to really pay attention to slow down. I do make a habit of having the family stop and talk a bit before refilling plates with the second servings.

    Reply
    • Katja says

      April 27, 2013 at 4:58 am

      I am a super fast eater too. Working on it. Great idea to take a little break before seconds.

      Reply
  2. Mary O'Brien says

    April 28, 2013 at 8:09 pm

    I like your friendly reminder to slow down and pay attention as we nourish ourselves and loved ones with yummy food! I also appreciate your ” humble opinion that life is meant to be lived, enjoyed and cherished”!!! Thank you for your delicious recipes and healthy tips for a fuller, richer life!

    Reply
    • Katja says

      April 29, 2013 at 3:04 pm

      Thanks, Mary for coming by. And for supporting me… 🙂

      Reply
  3. Cindy (Vegetarian Mamma) says

    May 2, 2013 at 5:49 pm

    Fantastic article! I love everything you post 🙂 Truly!! Thanks for linking up at our Gluten Free Fridays party! I have tweeted and pinned your entry to our Gluten Free Fridays board on Pinterest! 🙂

    Be sure to stop by to see who the winner of our So Lucky GF Basket is! We are ALSO having a fantastic giveaway this week to kick off Celiac Awareness month! 🙂

    Cindy from vegetarianmamma.com

    Reply
  4. Jim says

    May 13, 2013 at 11:21 pm

    Very good points here Katja! I am especially impressed by your 4th and 5th points. We have become so disconnected and alienated in our fast paced life styles. Family meals, banquets to celebrate everything and anything, cherished social traditions around a shared meal have inexorably diminished, to our demise.

    True fellowship is created and maintained around a shared meal. The “Last Supper,” for example, has degenerated from a beautiful expression of fellowship to a thimble of grape juice and crumb of cracker while attempting to appear pious while staring at the back of someone’s head in the pew in front of you, if you are into that.

    Reply
    • Katja says

      May 14, 2013 at 3:28 am

      Jim, dinner time is my favorite time of day, when we all take a break and sit down with each other. 🙂

      Reply

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❤️ happy friday • fridays are my hospital da ❤️ happy friday • fridays are my hospital day • i’ve been an RN for almost 17 years + still work very part time in Women’s Services with birthing mamas + their families • being an RN + also being a real food advocate, detox educator, and wellness warrior doesn’t always align • i work in a system that doesn’t look for root causes of illness • preventative practices and nutrition are rarely prioritized • my patient population has gotten sicker and sicker with women in their 20’s now having high blood pressure, gestational diabetes, thyroid issues, + more • how did we get here? 🤷‍♀️• how has medicine gotten so far away from real health? • why do people like me have to pay so much $$ out of pocket for integrative/functional medicine docs bc they are the ones looking at root cause + drainage/elimination? • i get so many messages every week from people who wish they could afford to get well 😕• or folks who say that their regular doc has no idea how to help them • if this is you, i get it • i’ve been there • we have gotten so far away from the basics • i wish i knew back when i first got sick all about drainage + elimination • i would have prioritized hydration 💧💧+ pooping 💩💩• I would have loved up my liver • i would have supported my lymph • i would have been in my sauna every day 💦💦• i would have dealt with my dental issues 😁 • i would have eliminated parasites 🪱🪱+ heavy metals in a good way • but now i know + my body is healing • and i’m here to share with anyone interested • healing is possible • we just have to take the first baby step • little by little • knowledge is power 💪 • let’s keep learning together ❤️❤️
🍋 🍋 LEMON POPPY SEED DONUTS • when life gi 🍋 🍋 LEMON POPPY SEED DONUTS • when life gives you a bag of lemons, you make the best of it • even though we prioritize healthy eating, there’s room for treats like these • we call it balance 😉 • baking is one of my favorite things to do with my little one👩‍🍳 • we’ve had a year solid of being home, distance learning, + missing being out in the world • baking is one of those small pockets of JOY that brightens our daily life ☀️☀️

🍋 🍋 light and fluffy (gluten and grain free) donuts dipped them in a sweet lemony glaze • the bright lemon flavor kinda adds a bit of sunshine to the day 🍋☀️🍋

🍋 🍋 recipe link in bio (and i linked the donut pan that i use in the post): https://www.savorylotus.com/lemon-poppy-seed-donuts-gluten-free-and-grain-free/
sauerkraut • love it? hate it? • it’s one of sauerkraut • love it? hate it? • it’s one of the easier + most cost effective ways to support your gut • i make it every couple of months • its easy once you understand the basics of fermentation • i have a step by step tutorial if you’re ready to dive in ✨✨

link to tutorial in bio : https://www.savorylotus.com/easy-sauerkraut-recipe/

what you’ll need:
cabbage
salt
1/2 gallon wide mouth mason jar (or you can use 2 wide mouth quart sized jars)
air-tight fermentation lid
🥕🌿🍠 veggie game strong today • crucifer 🥕🌿🍠 veggie game strong today • cruciferous vegetable = superfoods • this + sweet potato rounds + a big cup of bone broth is what’s up for dinner 

collard green
green cabbage
purple cabbage 
carrot 
tons of fresh ginger 

👉 and, yes, not everyone tolerates cruciferous vegetables • i didn’t used too • i’ve done a lot of work on my gut + digestion • and i still prefer them cooked as they are easier to digest • eat slowly • give thanks (gratitude has a positive effect on the nervous system) • chew well (so your body can release all the enzymes needed to digest your food) ❤️• it’s so so important to eat in a relaxed environment so the body can rest + digest • eating while in “hurry” mode leads to indigestion and poor absorption
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