Slow Down and Enjoy Your Food (and Lose Weight!)

 There is so much more to being healthy then simply what you eat. Sometimes, taking a moment to slow down and focus on how you eat can actually begin to make a difference in how you feel and possibly even in your weight.

Healthy digestion¹ begins in the mouth where the digestive enzymes² in your saliva³ start to break down the food you are eating. When food is easier to digest, your body doesn’t have to work so hard on breaking down the food and can focus instead on assimilating all those quality vitamins and nutrients⁴ you just ate. In order for this process to happen, you have to actually chew your food. Sounds simple right? Unfortunately in the fast paced, rush everywhere, do a million things at once kind of world we live in, most of us are lucky if we are able to scarf down a sandwich, while sending an email, talking on the phone, tweeting, and saving the world all at the same time. The experience of eating has changed and it’s time we stop swallowing our food whole and take back the joys of eating.

Ladies and Gentleman, let me reacquaint you with chewing and mindful eating.

1. Get Unplugged

Turn off the TV, put down that BlackBerry, tell the Twitterverse goodbye for an hour, and just focus on the meal you are about to have. I know, it’s quiet; I promise you will get used to it.

2. Play with Your Food

When was the last time you smelled your food or really noticed the texture⁵? Does the plate look inviting⁶? Does just looking at it make your mouth water. Wake up those senses!

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3. Lose the Race

Do you usually shovel⁷ the food in? Do you breathe in between bites? Are you panting and sweating when you reach the finish line? Be the last one to finish for once. Try putting the fork down in between bites; making sure you are breathing and savoring⁸ the food.

4. Try Chewing More

How many times do you typically chew a bite of food? No really, go ahead and count. Most of us are lucky if we chew five or ten times depending on the size of the bite. Now try to chew thirty or fifty times. Notice how the consistency⁹ of the food and flavors change and notice how much longer it is taking you to finish a meal, leaving less time for a second helping¹⁰.

5. Experience the Joy of Eating

Taking time with a meal allows for enjoyment¹¹ of the whole experience of eating: smells, flavors, and textures¹². Eating is something we will do, every day for the rest of our lives, why not slow down and enjoy it?

Remember, eating mindlessly can lead to overeating. When you are trying to accomplish a handful of things all at the same time, including eating, it takes your brain longer to connect with your stomach to register that it has eaten and full. Chewing reduces digestive distress¹³ and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. It also allows you to actually taste your food, leaving you and your brain more satisfied, and not looking for that extra something right after a meal. When you slow down and take the time to enjoy the eating experience with all your senses, you just may find you eat less and in the long run, may weigh less as well.

1 digestion   

n.消化，吸收

参考例句：

• This kind of tea acts as an aid to digestion.这种茶可助消化。
• This food is easy of digestion.这食物容易消化。

2 enzymes   

n. 酶，酵素

参考例句：

• It was said that washing powders containing enzymes remove stains more efficiently. 据说加酶洗衣粉除污更有效。
• Among the enzymes which are particularly effective are pepsin, papain. 在酶当中特别有效的是胃朊酶、木瓜酶。

3 saliva   

n.唾液，口水

参考例句：

• He wiped a dribble of saliva from his chin.他擦掉了下巴上的几滴口水。
• Saliva dribbled from the baby's mouth.唾液从婴儿的嘴里流了出来。

4 nutrients   

n.（食品或化学品）营养物，营养品( nutrient的名词复数 )

参考例句：

• a lack of essential nutrients 基本营养的缺乏
• Nutrients are absorbed into the bloodstream. 营养素被吸收进血液。 来自《简明英汉词典》

5 texture   

n.(织物)质地；(材料)构造；结构；肌理

参考例句：

• We could feel the smooth texture of silk.我们能感觉出丝绸的光滑质地。
• Her skin has a fine texture.她的皮肤细腻。

6 inviting   

adj.诱人的，引人注目的

参考例句：

• An inviting smell of coffee wafted into the room.一股诱人的咖啡香味飘进了房间。
• The kitchen smelled warm and inviting and blessedly familiar.这间厨房的味道温暖诱人，使人感到亲切温馨。

7 shovel   

n.铁锨，铲子，一铲之量；v.铲，铲出

参考例句：

• He was working with a pick and shovel.他在用镐和铲干活。
• He seized a shovel and set to.他拿起一把铲就干上了。

8 savoring   

v.意味，带有…的性质( savor的现在分词 )；给…加调味品；使有风味；品尝

参考例句：

• Cooking was fine but it was the savoring that he enjoyed most. 烹饪当然很好，但他最享受的是闻到的各种味道。 来自互联网
• She sat there for a moment, savoring the smell of the food. 她在那儿坐了一会儿，品尝这些食物的香味。 来自互联网

9 consistency   

n.一贯性，前后一致，稳定性；(液体的)浓度

参考例句：

• Your behaviour lacks consistency.你的行为缺乏一贯性。
• We appreciate the consistency and stability in China and in Chinese politics.我们赞赏中国及其政策的连续性和稳定性。

10 helping   

n.食物的一份&adj.帮助人的，辅助的

参考例句：

• The poor children regularly pony up for a second helping of my hamburger. 那些可怜的孩子们总是要求我把我的汉堡包再给他们一份。
• By doing this, they may at times be helping to restore competition. 这样一来, 他在某些时候,有助于竞争的加强。

11 enjoyment   

n.乐趣；享有；享用

参考例句：

• Your company adds to the enjoyment of our visit. 有您的陪同，我们这次访问更加愉快了。
• After each joke the old man cackled his enjoyment.每逢讲完一个笑话，这老人就呵呵笑着表示他的高兴。

12 textures   

n.手感( texture的名词复数 )；质感；口感；（音乐或文学的）谐和统一感

参考例句：

• I'm crazy about fabrics textures and colors and designs. 我喜欢各式各样的纺织物--对它的质地，色彩到花纹图案--简直是入了迷。 来自辞典例句
• Let me clear up the point about the textures. 让我明确了一点有关的纹理。 来自互联网

13 distress   

n.苦恼，痛苦，不舒适；不幸；vt.使悲痛

参考例句：

• Nothing could alleviate his distress.什么都不能减轻他的痛苦。
• Please don't distress yourself.请你不要忧愁了。