Tina’s Day 1 – Look down Slow Down

I was looking forward to today’s challenge since the prevailing theory is that it take 20 minutes for our brain to register satiety.  Despite the anxiety filled morning I’ve had, I set an an intention of 20 minutes and decided to take slow, deliberate bites. I’m so used to the having a distraction such as television or reading and rushing through my meals. Perhaps all to avoid emotions, because there are a few bubbling to the surface today.

I ate my breakfast at home and used a smaller spoon and a timer app to help slow my pace which was 23 minutes. As for lunch, it didn’t seem worth the harried drive home, so I stayed at the clinic. Hearing my co-workers bustling around wasn’t helping at all, so I went into the massage room, put my headphones on with slow relaxing music to set the pace and put my fork down between bites. While I did study a bit, 30 minutes later I was happy that I hadn’t rushed through my meal AND realized I was full, satisfied and there was no need to finish the rest just because it was there.
As I prepare my final meal, I’m feeling confident about a mindful dinner:)


  1. Irishdancer515@hotmail.com'
    November 11, 2013 at 9:35 pm

    I love the tip about eating to the relaxing music to set the pace. What a great way to not only eat slower but to reduce some of the daily stress! Thanks so much for sharing!! I am going to try eating away from others tomorrow and using the quiet music idea!

    • xrsize@me.com'
      November 12, 2013 at 2:17 pm

      Thanks for the comment, Christine. I remember reading about how restaurants use the pace of music and the colors of decor to slow a formal, luxurious dining experience or rush patrons through and by volume make more money. It’s interesting how much difference music pace can make in calming us down or revving us up.

  2. jqrose02@gmail.com'
    November 12, 2013 at 9:08 am

    Tina, I know it is difficult not to eat ALL the food on the plate. How many times were we told when we wee kids to clean our plates? It’s hard not to feel guilty about leaving food on the plate. Great post!

    • xrsize@me.com'
      November 12, 2013 at 2:16 pm

      Janet, it isn’t easy to leave unfinished food. I was definitely brought up to believe that no food should be left on my plate:
      *wasting food is a sin,
      *there are starving children in other countries
      *one should always get their money’s worth.
      These beliefs get in the way often.
      However, I’m trying to tell my self that from a health and financial perspective, it’s more wasteful to consume more that I’m hungry for.
      I can freeze or share the leftovers so there is no waste & at the rare all you can eat buffet or party trays I’m meant to eat till satisfied & full.