Whether you realize it or not, eating in a rush can really negatively impact digestion. In order to be able to control your hunger and to stop eating when you're full, you need to get really good at reading your body's signals. The problem is, many of us run around all day busy and frantic, and this doesn't make "mindful eating" very easy to do.
-Eating fast puts us in a rushed state
When you eat in a rush, or while you're feeling stressed, nervous, anxious or some reason, you're body keeps you in sympathetic mode. Since the primary job of your body when stressed is to prepare to defend itself or to run away, all of your energy goes to the most essential functions like your heart beat and muscle constriction, instead of helping you to digest food and to stay in touch with your body's subtle feelings.
- Digestion does not work properly with in sympathetic mode
The sympathetic mode of the body is a part of the nervous system that's pretty primal and actually out of your control. If you've ever heard the term "fight or flight", this is what the sympathetic nervous system gets us ready for.
It's regulated by a part of our nervous system that is outside our consciousness and acts on automatic responses. It gets the body ready for action and to defend itself but also slows does digestion, which is not what we want when we're eating. When in the sympathetic mode, your body doesn't care much about managing your digestion. It keeps you working and eating on "autopilot", continuing to eat whatever is in front of you without thinking much about the experience or how you're feeling.
You miss out on the tastes, smells, textures, and full experience of eating when you don't slow down and tune in. Slow down when you eat and try to "stay in the moment". If possible, don't eat alone but instead with family or friends.
Tip: Want to eat less overall? Studies show that eating in a more relaxed, slow state usually leads to less food consumed. Take bites and put your fork down in between. Keep the lights dim, play some music, take your time. Allow 15-20 minutes to go by so you get the full experience of eating and your stomach and brain have the chance to catch up with you, signaling that you're full and can put the fork down for good.
Shrimp with Couscous and Vegetables
Ingredients:
For the couscous -
1/4 cups pearl couscous
2 cups water
2 lb large shrimp (21 to 25 per pound), peeled and deveined
1 bunch of celery, chopped finely
2 large carrots, chopped finely
1 cup green peas, frozen
For the dressing -
3 tablespoons red-wine vinegar
3 tablespoons chopped fresh oregano
2 tablespoons chopped fresh thyme
1 large garlic clove, finely chopped
Salt and pepper to taste
1/4 cup olive oil
Directions:
1. Whisk together dressing ingredients and set aside.
2. Heat a small amount of olive oil in a wide saucepan over moderate heat and add couscous, stirring occasionally for about 3 to 5 minutes to toast it. Then stir in water and salt and pepper.
3. Simmer couscous with the pan covered until liquid is absorbed and couscous is al dente, about 10 to 12 minutes.
4. Toss shrimp with 1 tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Either grill shrimp on a grill pan or use an outdoor grill if you'd like. Shrimp should only take about 2-3 minutes per side and are done when pink. Remove them they are done cooking.
5. Add a bit more oil to the pan and add celery, carrots, and peas, cooking for about 8-9 minutes. Combine all the ingredients together with the dressing and serve warm.
Article brought to you by:
Dr. Christopher Bowers
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