The Quest for Mindful Eating

I’ve always been a fast eater. I like to think this habit was born out of necessity—I played competitive golf in college, so I got used to scarfing down a banana while hustling 150 yards to my next shot.

I didn’t just snack fast during tournaments, either. Mandatory 5:30 a.m. workouts left little time for breakfast, so I kept granola bars to shove in my mouth while running out the door most mornings.

Fast forward to now, I’m still in the habit of eating quickly and distractedly. On any given day, I’m chugging cups of coffee during a meeting, bolting lunch at my desk or skipping a sit-down dinner to eat over the kitchen sink. (Don’t judge.)

Eating quickly isn’t something I’m proud of, though it’s definitely something other people notice. Everyone from family to snide waiters have remarked “Wow you ate that fast!” or “You really enjoyed that, huh?” I hate these comments. There is no polite way to respond. It’s embarrassing. And regardless of whether it was born out of necessity, I know it’s not a great habit.

According to Jaime Milan, the deputy digital editor for Veranda, I’m not alone. “Americans are fast eaters. It’s part of the ‘busy’ lifestyle we love to glorify. If you eat lunch at your desk, it shows how dedicated you are to work. If you eat dinner in the car on the way to your fitness class, it means you’re disciplined.”

But there’s a catch. Research shows that slowing down food consumption has real benefits—and can even lead to weight loss. A 2017 study found that people who take time to chew slowly have better digestion and feel fuller, faster. Another study from the American Heart Association found that fast eaters are 11% more likely to develop metabolic syndrome.

Intrigued, I decided to try slowing down my eating habits. After some trial and error, I found a few methods that worked for me – and some that didn’t. Let me share what I learned.

Optimizing Your Eating Environment

The theory is that if you change where you eat (i.e. not over the kitchen sink, but like a civilized human being, at a table, with a plate), you can ultimately practice more mindful eating.

It sounds easy, but this was actually pretty hard. After work, my husband Nick and I like to unwind with dinner and watch something mindless on TV. This is super relaxing, but it’s also easy for me to eat a larger portion than intended (without even enjoying it).

It took some convincing to get Nick to turn off The Office and move our dinner location, but switching up our eating environment—even just for a few meals a week—helped me practice more mindful eating. There’s something about physically sitting at a dining room table, sans distractions or noise, that makes you really focus on the eating experience. An unexpected bonus? I felt more connected to Nick, and conversing with him over a meal forced me to slow down and take breaks between bites to speak.

Finding the Perfect Bite Count

Bite counting is a popular way to chew more slowly, and it’s even purported to help you lose weight. Apparently chewing more thoroughly aids digestion as well. It makes sense: Smaller bits of food will be more thoroughly digested. And the research indicates all that chewing increases blood flow to the stomach and gut as well—so everything is doing its job better.

This tip sounded super promising, but, honestly, I just forgot to do it most of the time. And when I did remember to count my bites, it just annoyed me. Food should be enjoyable, and this felt like I was punishing myself. Rather than focusing on how my food tasted, my mind was focused on doing basic math.

Staying Hydrated

Drinking water forces you to take small breaks between each bite. The idea is that all that water aids in digestion.

While I definitely felt more hydrated and got fuller faster, it wasn’t an “I’m truly satisfied” kind of full—it was the “I have a lot of water in my belly and now I’m bloated” full. I ended up feeling hungrier sooner, but I also ate less to begin with.

The Perils of Mimicry

You know the old adage, “If you hang with dogs, you’ll get fleas?” Well, this applies to my family and friends because they’re all pretty fast eaters (sorry, guys).

Finding someone to mimic was a challenge. Thankfully, I have friends who eat slower. Oddly, they’re from Ireland and Australia. We all went out for tacos one night, and I tried to pace my bites to theirs.

I have to say this felt really creepy, and not at all how someone at a restaurant with friends should act. I did it for about 3 minutes before all that focus on my friends’ chewing paces made me feel incredibly invasive and weird.

This tip may work for some people, but all I felt was an odd sense of shame. Eating more slowly is just NOT WORTH being the weird person at the dinner table.

The Winning Strategy

The easiest way I found to eat more slowly was to literally put my utensil down between bites. If the meal didn’t require utensils, I just put the food down on my plate. That’s it—I put it down and didn’t pick it back up until I was totally finished chewing.

This tip was by far the best of the five. It’s so easy and intuitive that it actually worked for me and I’m going to keep doing it.

The Unexpected Payoff

Well, no. I didn’t experience any significant weight loss (although I did lose about 1.3 lbs).

I did, however, experience major stress relief. Whereas before, I’d think nothing of grabbing a bagel and hastily shoving it in my mouth on the way to work or taking bites of a salad between keystrokes at my desk and calling it lunch, I realize now how tense that was making me.

Purposefully stepping away from technology and distractions to sit outside in the sunshine or at a dining room table made mealtime feel special, and way more relaxed. I noticed the flavors of my meal more, and I felt more satisfied (even if I ate a little less) and I just felt happier.

I may not eat every meal slowly from now on—it’s easy to get caught up in the hustle and bustle of life. But I see how important it is to take time out your day to slow down and enjoy a meal, for both your physical and mental well-being.

Bringing it Home

After my experiment with mindful eating, I’m convinced that small changes can have a big impact. And that’s the philosophy I want to apply to appetizers for your next gathering.

As the deputy digital editor at Home Cooking Rocks, I’m always on the lookout for impressive yet easy-to-make appetizers that will get your guests raving. Because let’s face it – you want to enjoy the party, not be stuck in the kitchen all night.

So in the spirit of mindful eating, I’ve curated a collection of my favorite small bites that pack a big flavor punch. These appetizers are perfect for holiday gatherings, game day celebrations, or any occasion when you want to wow your guests without spending hours in the kitchen.

Let’s dive in, shall we?

Tangy Bacon Cheddar Yogurt Dip

This creamy, zingy dip is a crowd-pleaser, perfect for dipping everything from crisp veggie straws to pita chips. The best part? It comes together in just 15 minutes, so you can whip it up right before your guests arrive.

The trick is using pre-cooked bacon, which saves you the mess and time of frying it yourself. And if you want to adjust the heat level, simply add more or less hot sauce to suit your crowd’s preferences.

Serve this dip with an array of dippers for maximum impact. I love the way the cool, crisp veggies complement the rich, tangy flavors. It’s an appetizer that’s as delicious as it is visually appealing.

Salted Caramel Cheese Ball

This cheese ball is a showstopper, seamlessly blending savory and sweet flavors. The combination of tart granny smith apples, rich caramel sauce, sharp cheddar, and toasted pecans is out of this world.

What I love most about this recipe is its versatility. Serve it as an appetizer with crackers and fruit, or offer it as a sweet-and-salty dessert. Either way, it’s sure to be the talk of the party.

The best part? You can make it ahead of time, which takes the stress out of party prep. Just give it a quick whirl in the food processor, shape it into a ball, roll it in pecans, and chill until you’re ready to serve.

Balsamic Cranberry and Brie Crostinis

These festive bites marry the tartness of balsamic-roasted cranberries with the richness of creamy brie cheese, all atop a crisp baguette. They’re the perfect balance of sweet, savory, and subtly herbal (thanks to a sprinkle of fresh thyme).

I like serving these crostinis at room temperature, but you can also warm them up in the oven right before your guests arrive. Just be sure to keep an eye on them, as the brie can get melty and drippy.

The beauty of this recipe is in its simplicity. Aside from roasting the cranberries, the whole thing comes together in a flash. And the bold flavors belie just how easy it is to make.

Skewered Italian Bites

These bite-sized skewers are a fun, handheld appetizer that’s perfect for mingling. Juicy cherry tomatoes, creamy mozzarella, and savory salami are all tied together with a zesty basil pesto.

The key to this recipe is using high-quality ingredients. Seek out a flavorful, fresh pesto and find mozzarella balls that are packed in water for maximum creaminess. And don’t be afraid to get creative with the presentation – you can serve the skewers standing up or laying down, depending on your preference.

This is the kind of appetizer that will have your guests oohing and aahing. It’s visually stunning, packed with flavor, and couldn’t be simpler to assemble. You’ll be the talk of the party.

No-Bake Pizza Bites

Who doesn’t love the flavors of pizza? These no-bake bites capture all the classic pizza flavors – savory pepperoni, tangy tomatoes, and gooey cheese – in a fun, finger-food format.

The best part? There’s no cooking required. You simply layer the ingredients on store-bought crackers and you’re good to go. It’s the perfect easy appetizer when you’re short on time but want to impress.

I like to use roasted garlic-marinated tomatoes for an extra punch of flavor, and a specialty feta cheese with herbs and spices. But you can absolutely customize the toppings to suit your tastes (or whatever you have on hand).

These pizza bites are sure to be a hit with both kids and adults. Serve them alongside a crisp salad or some fresh veggies for a well-rounded appetizer spread.

The Wrap-Up

As you can see, impressive appetizers don’t have to mean hours of work in the kitchen. By focusing on high-quality ingredients and simple, flavorful combinations, you can create small bites that deliver big impact.

And in the spirit of mindful eating, these appetizers encourage your guests to slow down, savor each bite, and truly enjoy the experience. No more scarfing down handfuls of crackers while you’re refilling drinks!

So the next time you’re planning a party, keep these recipes in mind. With a little advance prep (and a lot of deliciousness), you can wow your guests without sacrificing your own enjoyment of the event.

Cheers to great food, great company, and the art of slowing down.