Slow Down, You're Eating Too Fast Posted Thu, May 15, 2008, 12:15 pm PDT

It's tough not to rush through your meals; some days, I barely have time to sit down for lunch till 3 p.m.! But slowing down can help you slim down: Researchers from the University of Rhode Island at Kingston found that people who ate more slowly consumed 70 fewer calories per meal than speed eaters.

Instead of plowing through your meals, pace yourself using this soothing breathing technique before you start to eat: Inhale deeply through your nose, then exhale slowly. Repeat several times, says Yvonne Nienstadt, nutrition director at Rancho La Puerta in Tecate, Baja California, Mexico.

As for me, I find that pouring myself a glass of red wine and sipping it slowly throughout dinner helps me savor my meal even more. (Plus it has health benefits!) And of course, part of what makes mealtimes stressful is figuring out what to eat! For easy, quick ideas, search Self.com's database of fast, healthy recipes, then roll up your sleeves and hit the kitchen.

"When you've had a bad day, cooking can have a calming effect," says psychologist Mark R. Vogel, who also studied at the Institute of Culinary Education in New York City. Whether you're peeling or pureeing, the repetitive motion relaxes your nerves. Don't I know it; baking my signature meringues almost puts me into a trancelike state! (Or maybe it's a sugar coma.)

In a bowl, whip 6 egg whites and 2 cups sugar, then add in a bag of chocolate chips. Cover a cookie sheet with brown paper (you can cut up a bag) and drop spoonfuls of the mixture onto the sheet; they should be the size of a regular cookie. Bake for 40 minutes at 275 degrees, then turn off the heat and let them cool in the oven. Dig in!