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| Power Style Wellness Connections |
Slow Down
By Cheryl Ades
If you want to avoid going back for seconds this holiday
season, perhaps while enjoying your first plate of food is
going to be your key to happy eating. Do you find
yourself bored waiting for others to finish their meal after
demolishing your food in 10 minutes or less? Are you
often encouraged to slow down during the meal or
you can’t remember what or how much you ate at l
lunch when you return to work? Aside from
preventing embarrassment and possible choking,
allowing sufficient time in eating is important for good
digestion. Use the following tips to slow down your pace, and increase your satisfaction
with your meal both physically and emotionally.
1) Pay attention — Invite your senses and look at your food with each bite. Notice its
color, size, and shape. When placing it in your mouth, feel the texture and consistency.
Notice if it is tart or sweet. Take mom’s advice and chew your food. Since the digestive
process begins in the mouth well before food reaches the stomach, taking smaller
bites, chewing food well, at least 10-15 bites each, and swallowing slowly are ways you
can better prepare your food for its journey in the digestive process.
2) Use mindful eating techniques — Use the Zen concept of mindfulness and eat
without other distractions. Avoid driving, watching television, or computer activities while
you eat and allot at least 20 minutes solely for your meal. This will allow you to
concentrate on one thing at a time, focus on the present activity, your meal, and help
prevent feelings of deprivation later.
3) Notice your emotions — If you are tempted to speed up your eating, notice what
feeling you may be avoiding. Are you angry as you chomp your food in a less than
gentle manner? Do you take this feeling out on your body rather than express your
feeling in a more direct and constructive manner? If so, put pen to paper, write about
what’s eating you or call a friend to release it in a more healthful manner.
You can reach Cheryl Ades at cherylades@iamtodayswoman.com
By Cheryl Ades
If you want to avoid going back for seconds this holiday
season, perhaps while enjoying your first plate of food is
going to be your key to happy eating. Do you find
yourself bored waiting for others to finish their meal after
demolishing your food in 10 minutes or less? Are you
often encouraged to slow down during the meal or
you can’t remember what or how much you ate at l
lunch when you return to work? Aside from
preventing embarrassment and possible choking,
allowing sufficient time in eating is important for good
digestion. Use the following tips to slow down your pace, and increase your satisfaction
with your meal both physically and emotionally.
1) Pay attention — Invite your senses and look at your food with each bite. Notice its
color, size, and shape. When placing it in your mouth, feel the texture and consistency.
Notice if it is tart or sweet. Take mom’s advice and chew your food. Since the digestive
process begins in the mouth well before food reaches the stomach, taking smaller
bites, chewing food well, at least 10-15 bites each, and swallowing slowly are ways you
can better prepare your food for its journey in the digestive process.
2) Use mindful eating techniques — Use the Zen concept of mindfulness and eat
without other distractions. Avoid driving, watching television, or computer activities while
you eat and allot at least 20 minutes solely for your meal. This will allow you to
concentrate on one thing at a time, focus on the present activity, your meal, and help
prevent feelings of deprivation later.
3) Notice your emotions — If you are tempted to speed up your eating, notice what
feeling you may be avoiding. Are you angry as you chomp your food in a less than
gentle manner? Do you take this feeling out on your body rather than express your
feeling in a more direct and constructive manner? If so, put pen to paper, write about
what’s eating you or call a friend to release it in a more healthful manner.
You can reach Cheryl Ades at cherylades@iamtodayswoman.com