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      "title": "How to Eat: 5 Simple Tools to Transform Your Energy, Health, and Body, Part 3",
      "body": "![IMG_82388a841.jpg](https://www.steemimg.com/images/2016/08/11/IMG_82388a841.jpg)\n\nIn the first two sections of this article, I discussed [The 20-Minute Meal](https://steemit.com/health/@bnheflin/how-to-eat-5-simple-tools-to-transform-your-energy-health-and-body-part-1) and [two tips](https://steemit.com/health/@bnheflin/how-to-eat-5-simple-tools-to-transform-your-energy-health-and-body-part-2) for implementing it. I promised you five tools total, so let’s get on with learning the final two tips!\n\n**Breathe**. One of the most overlooked and under-discussed nutrients in our diets is oxygen. It’s almost completely ignored in favor of focusing on protein, carbohydrates, and fats. Oxygen helps the body burn all of those nutrients better because your intestines are better able to absorb nutrients when your blood is rich with oxygen. It actually speeds up your metabolism, like any other fire, requiring fuel and an oxygen supply! This is part of why physical exercise is so important as well; it increases your body’s oxygen intake and can teach your body to burn fat as fuel more efficiently using that oxygen.\n\nBe sure to breathe deeply and slowly during your meal. You can take a complete breath in between each bite, inhaling and exhaling, or you can pair this with putting your fork down and take several full breaths. This pausing also gives you time to savor the aromas and flavors of your food as you’re chewing, and allows you to check in with your appetite, which is our fourth and final tool. (Do I need to mention my two goals from Part 1?)\n\n**Honor Fullness**. As I mentioned in Part 1, your body’s natural fullness feedback loop between your brain and stomach takes about 15 minutes to activate. If you’re eating your whole meal in less time than that, you run the risk of overeating and then feeling overly full when it does turn on. When you do extend your meal to 20 minutes or longer, you still want to pay attention to the point at which you feel full. It’s okay if this takes less than 20 minutes, but you need to give your body the opportunity to tell you your stomach is full.\n\nIn fact, you want to stop eating before you feel full. Stop when you feel satisfied and no longer hungry, which will be around 80% full. Scarfing down a snack (or several) can often leave you feeling hungrier not because you didn’t eat a whole meal’s worth of food, but because your body is seeking the experience of a whole meal. Make sure you’re listening to it and giving it what it wants! As you try the 20-Minute Meal and keep your journal, be sure to note at approximately what point in the meal you feel satiated.\n\nAs a bonus for sticking it out through this whole article series, here are two more quick tips!\n\n**Honor Hunger**. This one is simple. Don’t wait until you’re ravenous to eat. You’re much more likely to wolf down your food, hardly chewing it or tasting it, simply to ease the pangs in your belly. When you start feeling or hearing some rumblings in your tummy, it’s time to start planning to eat, and soon.\n\n**Small Bites**. Taking big bites would seem to ensure you have more chewing to do before swallowing, but perversely, it seems to encourage not chewing enough before swallowing. This could also be tied to taking bigger bites when we have let ourselves get too hungry before eating. Small bites allow you to chew more thoroughly and require that you take more bites, and thus more time, to finish your food.\n\nYou can use these tools alone with the 20-Minute Meal or in different combinations. I encourage you to play with them and to try them separately and together to find out what works best for you and your body. As always, I’d love to hear how they work for you!\n\nWe have a fast culture, with everything around us telling us to rush. Insisting on slow food is an easy way to stand up for and to take care of yourself. Saying no to hurrying through your meals creates space for you to say yes to getting back in touch with your body, to deriving more pleasure from your food, and to improving your digestion, energy, and health, along with losing weight and transforming your body. Good luck!",
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      "body": "![IMG_82388a841.jpg](https://www.steemimg.com/images/2016/08/11/IMG_82388a841.jpg)\nIn the [first segment](https://steemit.com/health/@bnheflin/how-to-eat-5-simple-tools-to-transform-your-energy-health-and-body-part-1) of this piece, I introduced The 20-Minute Meal and provided the rationale for incorporating it, and I invited you to try it out to measure your baseline and to begin moving yourself toward sustaining your meals for twenty minutes. How did it go? You may have found it challenging to extend your meal to that length or even to imagine doing so. It takes time to integrate these small changes! Now let’s begin talking about specific ways to make implementing this tool easier.\n\nThe simplest way to ensure you have a meal that takes twenty minutes is to set a timer or note the time on the clock when you start and stop, and adjust your eating accordingly using periodic check-ins. That’s how I do it, but I’ve been doing this for a while. When you’re just starting out, it’s that in-between, stretching things out that’s difficult. How can we adjust our eating?\n\n**Chew**. This one goes way back to childhood! Chew your food thoroughly. Did you know the average person’s typical number of chews per bite of food is 3-5?! With that few chews, a person might as well have a door on their stomach that’s labeled, “Deposit food here, intact specimen only.” We want to aim for 15-20 chews per bite. Here’s why. First of all, your saliva contains important enzymes that begin digesting and breaking down your food before it even makes it to your stomach, which makes your stomach’s job easier to accomplish! More chewing upfront makes the nutrients in your food more readily available for your stomach to put into your blood stream for your body to use. \n\nAlso, aside from the obvious fact that it takes more time to chew more times, easily adding to the time you’ve spent in your meal, chewing more gives you more time to savor and enjoy the food you’re eating. In fact, you may even find that your food begins to taste sweeter as its natural starches are released the longer you chew! By chewing more times, you’re paying more attention to your body’s experience of the food and finding more pleasure in it. (Remember my two goals as a health coach?)\n\n**Put Your Fork Down**. But not just when you’re done with your meal! Try it at least three times during the meal too, or maybe even after—gasp!—every bite. Setting your fork or other utensil down in between bites naturally slows down your eating speed because of the additional time spent picking your fork back up again. It’s also much easier to focus on the meal in front of you and not to get distracted when you’re more actively engaged in the process of consuming it by thinking about retrieving your utensil. This tool does three other important things too. Firstly, it helps you stay focused on the bite you’re currently chewing instead of poking around your plate, deciding which delightful morsel will be your next bite. Secondly, it prevents you from adding another bite to the partially chewed one already in your mouth, which not only means you’re not shoveling food into your mouth almost continuously, but you’re also not swallowing under-chewed food along with what’s been in your mouth longer. Thirdly, it creates more space for you to enjoy the bite you’re chewing using your other senses by removing one of your sensory inputs. (Do you see my two goals at work here again?)\n\nI particularly love to combine this last one with the third tip, which I’ll use to kick off the third and final installment. Until then, why not give these two a try? I’d love to hear in the comments how it goes for you!",
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      "body": "I think most cultures made a point to take a long time to eat, to discuss their day around the dinner table, what went wrong, what went right. Now-a-days people eat on the go and never stop. Never reflect and as you said it, relax and enjoy their food and their company. I think everyone should try applying this to their daily routine.",
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      "body": "![IMG_82388a841.jpg](https://www.steemimg.com/images/2016/08/11/IMG_82388a841.jpg)\n\nWhen it comes to managing your weight and your health, it may surprise you to learn that how you eat is just as important as what you eat. We’ve all been told over and over what to eat, how much to eat, and how to prepare it, but how many of us have ever talked about how to go about consuming our food?\n\nIf I told you there is one easy and free trick you can use to lose weight and gain energy that requires no willpower, motivation, or changes to what you eat, would you believe me?\n\nI want to share with you this trick, along with four tips for making it happen, that is guaranteed to have an immediate and lasting impact on your energy, health, and body. It’s called The 20-Minute Meal, and it really is as simple as it sounds. Stretch your meal to at least twenty minutes in length, letting its consumption be your only focus. That’s it!\n\nMy two goals as a health coach are to help you reconnect to your own body and to make pleasure your principle. The 20-Minute Meal works toward both of these. Let me show you how.\n\nThere are two reasons why we want to lengthen our meals to twenty minutes. First, it takes at least fifteen minutes for your body’s stomach-brain feedback loop to tell you when you’ve had enough to eat. If you eat too quickly, you risk eating too much before this mechanism kicks in, leaving you feeling stuffed and uncomfortable once it does. Taking more time to eat prevents this. It also prevents the experience of having scarfed down your food without tasting it, leaving you feeling unsatisfied and looking for more to eat. If you have a habit of overeating, this could be a game-changer for you.\n\nSecond, lengthening our meal time propels us into a greater state of relaxation. So many of us are in a near-constant state of stress, which actually turns off our digestion. Our bodies can’t tell the difference between the imagined stress of a looming deadline at work and the real stress of fleeing a predator, so they shut off digestion to divert resources elsewhere the same way they would if we were actually in mortal danger. Designating a longer time to eat naturally helps us relax, which improves our digestive function compared to when we’re stressed. This is also part of why it’s important to focus only on eating when it’s meal time; putting everything else aside drops you into this lovely little bubble where you can rest and be at ease for a bit.\n\nBefore I share with you four ways to make implementing this tool easier, I invite you to time your next meal and see where you are right now. Just be curious and don’t judge. Either set a timer or look at the clock when you start eating, and stop the timer or look at the clock again when you’re done. Consider keeping a 20-Minute Meal Journal in which you record this time. If you’ve fallen short, for your next meal add 3 minutes. Keep increasing your time for each meal toward that magic mark. \n\nNotice what happens for you, what kind of thoughts you have, as you do this. Do you start to worry that there isn’t enough food to make it to 20 minutes? Do you feel anxious that this is an awfully long time to spend on eating, and don’t you have other things to attend to? As your time increases, do you gain any awareness of feeling full before you’ve consumed all your food? What does being “done eating” mean to you? Does this change as you try this new tool? Just be curious, and note these things in your journal too. \n\nStay tuned for the first two simple tips to make having a 20-Minute Meal easier. In the meantime, I’d love to hear in the comments here or on [my Facebook page](https://www.facebook.com/holistichealthmanagementonline/) how your first experiences with the 20-Minute Meal go!",
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