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Watch any hot-dog-eating contest and you know that there are as many eating styles in this world as there are actors waiting tables in Hollywood. You can have a positive effect on your health by making some subtle changes not just with what goes into your mouth, but also with how you put it there.
AVOID LATE MEALS If your idea of late-night entertainment is a party with a bowl of Lucky Charms, switch to lifting weights while watching Leno or Letterman (see Chapter 4). Lying down so soon after eating encourages the flow of acid back up your esophagus so you get that burning taste, which will intensify the symptoms of GERD. While you’re at it, avoid GERD-promoting items like foods or beverages containing pepper or peppers, caffeine, and alcohol. Some pills can also cause GERD if you don’t take them with water (these are individual to the person).
BUY NEW DISHES Eat on nine-inch plates instead of traditional thirteen-inch dinner plates. Research has shown that the visual effect of eating is a powerful signal to your stomach to slow the digestion process. People who eat meals from smaller plates consume fewer calories—but still have the same feeling of satiety as people who eat off larger dishes. Finally a case where size matters, and smaller is better. Reducing portion sizes also has the effect of making you up to 3 years younger because it helps reduce arterial and immune aging.

TRICK YOUR DIGESTION SYSTEM Many obese people have received attention for losing weight from gastric bypass surgery. After the surgery, people simply can’t eat as much food because a major portion of their stomach has been excluded. But researchers recently found out that part of the reason why they’re not hungry isn’t necessarily because their stomachs are smaller, but because the segment of the stomach producing the appetite-inducing ghrelin hormone was removed. But those hormones aren’t just in the stomach; they’re in the intestines, too. So one of the ways you can turn those hunger triggers off is by making sure you don’t get to the point of feeling famished. The slower you digest food, the slower your stomach empties, the fuller you’ll feel, and the lower the chance that you’ll wind up with an aerial endorsement contract from Goodyear.

Fiber is one way to do that; here’s another: If you have a little fat before your meal, you’ll prevent your stomach from emptying quickly. Example: If you have tea and unbuttered toast in the morning, your stomach empties in about twenty to thirty minutes, leaving you craving a midmorning Doritos binge. But if you spread some peanut butter or apple butter on your toast, it takes about three and a half hours for the toast to leave your stomach. Feeling fuller slows everything down. We recommend eating a little fat at each meal, but especially before your most gorgeprone meal of the day—dinner. Eat about seventy calories in the form of healthy monounsaturated fats. That’s about six walnuts, twelve cashews, or twenty peanuts. The extra fat also has another advantage: It helps absorb fat-soluble nutrients like the lycopene in tomatoes.

TRY DIFFERENT DESSERTS We’re a society programmed to end our meals with something sweet—a piece of chocolate, a cookie, or some mile-high fudge monstrosity. Besides the damage dessert can do to your waistline, ending your meal with sugary foods help promote the buildup of bacteria on your teeth. Instead, think about other ways you can end your meal. Why not do what many Europeans do—and make salad the last thing you eat? Or even try three ounces of low-fat cheese or a handful of peanuts; they’re foods that help clear harmful sugars and plaque away from your teeth.

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