Are you prone to overeating? I can be at times. It's not a fantastic habit or amazing for metabolism. First, if we eat too fast, we put in more calories than we need in a certain meal before feeling full. Secondly, it's also not great for the gut or the microbiome. It can cause indigestion, gas, and bloating, just like laborious digestion. So here are three tips to try to prevent overeating when you sit down to eat some food:
One, chew your food. Alright, I know that sounds crazy, but chew it. Chew it 35 times. Why 35? Because I said so. It will slow you down. Give yourself more of an opportunity to feel full.
Two, put your fork or spoon down between each bite. That will slow you down and give you a greater chance of getting those important sensations of feeling full and satisfied.
The third point is something that I did effectively today, and that is: eating some scalding hot soup and burning the shit out of your tongue and the roof of your mouth. That will inevitably slow down how fast you eat and ruin food for you for the next two to three days—so I'm looking forward to that.
The soup was excellent. By the way, I'll put my little recipe, a shout-out to Dr. Brian Myers below.
So, slow down.
This recipe has 7 different vegetables, lots of protein, some starch carbs, and nice, fatty richness from the coconut milk—big fan.
Brian soup:
Mild Italian Chicken Sausage (2 lbs) - I like lots of meat in my soup
Yellow Onion (1), chopped.
Carrots (2), chopped in 1/2 inch pieces
Stalks Celery (3), chopped in 1/2 inch pieces
Kale (1 bunch), chopped in medium size pieces
Green Beans (1/2 lb), trimmed and cut into 1" long pieces
Baby Potatoes (10), quartered or halved if small.
Garlic (4-5 cloves), chopped
Chicken Stock (6 cups)
Full Fat Coconut Milk (1 can)
Salt and Pepper, to taste
Red Pepper Flakes (Optional)
Brown the chicken in a pan or saute mode in an Instant Pot. Break it into pieces that will fit on a spoon but are not too small.
Once the chicken is browned, set it aside in a bowl. Add the onions to the pan and cook on medium until they caramelize (~8-10 minutes), don't burn them!
Once the onions are about done, add the carrots, and celery and cook for 1-2 minutes.
Add garlic to cook for 1-2 minutes until soft.
Add the chicken sausage back to the instant pot, or move all the cooked ingredients to the instant pot. Add the broth.
Turn the instant pot to Soup and set the time for 10 minutes.
Once the 10 minutes is up, "quick release" the instant pot.
At this point, add the coconut milk and green beans and stir until incorporated. Put the lid back on while instant pot is on "Keep Warm," and let the green beans cook until a desired doneness (I like them with some crunch).
Season with salt and pepper to taste. If you use salted broth, it will be less salty; if you use unsalted broth, it will be more. Use your judgement. You can't take salt back, but you can always add more.
Add chili flakes if you want some heat.
Let it cool before eating, or you'll burn your mouth like I did.
Knock yourself out (just not by burning your tongue). 👅🔥