Prisco’s Family Market

1108 Prairie Street, Aurora, IL 60506 | 630-264-9400

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Want to reduce your carb intake? Try cauliflower in your favorite recipes.- Tuesday, January 24, 2017

It's an unfortunate fact that ingredient-limited diets, especially those programs that require reducing carbohydrate intake, can be highly unpleasant for beginners. In many cases you're required to sacrifice most if not all of your favorite foods, leaving you feeling both hungry and miserable. However, it's important to stay the course even if you experience some discomfort. Don't let the initial side effects of a low carbohydrate diet stop you from eating healthy. Once you are over the hump and your body begins to adapt, you will find yourself feeling much better.

While this is good news, it does not address the loss of your favorite foods, which can be distressing for many people and make it difficult to persevere in their new dietary regimen. In order to make eating low carb satisfying and manageable over the long term, physically and mentally, you need to find a way to re-incorporate some of the foods you love. And one of the best ways to do that is to substitute low carb ingredients for the high carb ones in your favorite recipes.

This week, Prisco's Family Market is featuring cauliflower – one of the best low carb food substitutes out there. This amazingly versatile vegetable can fill in for just about anything "bready" – and in the spirit of experimentation, cooks have come up with plenty of new and interesting ways to use it.

Here is a list of recipes using cauliflower as a replacement for breads, pastas, and starches, while keeping your favorite flavors intact...

Cauliflower “Everything Bagels”

The quintessential New York food. Pair them with some fat and a protein source to make a complete breakfast. They’d be delicious with an avocado and some lox or turkey slices!

Recipe courtesy of lexiscleankitchen.com

Ingredients

  • 1 head cauliflower, riced (about 3 cups)

  • 2 tbsp almond flour

  • 1 tbsp coconut flour

  • 1 tbsp organic corn meal

  • 2 eggs

  • 1/2 tsp garlic powder

  • 1/4 tsp sea salt

"Everything" Topping

  • 1/2 tsp poppy seeds

  • 1 tbsp sesame seeds

  • 1 tsp dried minced garlic

  • 1 tbsp dried minced onion

  • 1/2 tsp sea salt

Instructions

1. Preheat oven to 400 degrees.

2. In a food processor, or using a hand grater, pulse/grate cauliflower until rice consistency

3. In a bowl combine eggs, cauliflower rice, almond flour, coconut flour, corn meal, garlic powder, and salt

4. In a separate bowl combine "everything" topping ingredients

5. Lay parchment paper on a baking sheet

6. Make 4 even sized balls and lay onto parchment paper

7. Sprinkle "everything" topping and slightly press them into the top

8. Bake for 15-20 minutes, or until bread-like consistency (it might be longer depending on the size you make)

9. Remove from baking sheet and let cool directly on a cooling rack

Optional steps: Broil on high for 3-5 minutes after baking. For extra crisp, remove from baking sheet and do the broiling step with the buns directly on the oven rack.

 

Cauliflower “Rice”

For those of you who are accustomed to eating rice, this is a recipe for you.

Recipe courtesy of thepaleomom.com

Ingredients

  • 1 small head of cauliflower (4-5 cups riced)

  • 3 Tbsp cooking fat (such as coconut oil)

  • 2 tsp lemon zest (approximately 1 lemon)

  • 4 Tbsp chopped fresh parsley

  • 1/8 tsp salt , to taste

Instructions

1. Trim cauliflower and place florets in a food processor (you may have to do this in batches). Pulse until chopped to rice grain size. Set aside.

2. Heat cooking fat in a large frying pan over medium-high heat. Add cauliflower to the oil and cook, stirring frequently until cauliflower is cooked al dente (about 6-8 minutes).

3. Stir in lemon zest, parsley and salt. Cook 1 minute. Enjoy!

 

Cauliflower Pizza Crust

Cauliflower crust is thin and crispy, perfect for anyone who likes pizza with a nice crunch on the bottom. And since you’re making it yourself, it’s easy and fun to get really creative with the seasonings. (Note: You can also use that crust for calzones, pizza pockets, or just about anything else you’d otherwise use pizza dough for.)

Recipe courtesy of foodnetwork.com

Ingredients

  • 1 head cauliflower, stalk removed

  • 1/2 cup shredded mozzarella

  • 1/4 cup grated Parmesan

  • 1/2 teaspoon dried oregano

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon garlic powder

  • 2 eggs, lightly beaten

Instructions

1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.

2. Break the cauliflower into florets and pulse in a food processor until fine. Steam in a steamer basket and drain well. (I like to put it on a towel to get all the moisture out.) Let cool.

3. In a bowl, combine the cauliflower with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs. Transfer to the center of the baking sheet and spread into a circle, resembling a pizza crust. Bake for 20 minutes.

4. Add desired toppings and bake an additional 10 minutes.

 

Cauliflower “Breadsticks”

A big basket of breadsticks can really bring the table together, and they’re delicious dipped in some homemade marinara sauce! Fortunately, cauliflower comes through again with a way to make them lower carb.

Recipe courtesy of fastpaleo.com

Ingredients

  • 1 head of cauliflower

  • 1 tablespoon of oregano

  • 1/2 tablespoon of basil

  • 1 tablespoon onion powder

  • 1/2 tsp red pepper flakes

  • 2 eggs

  • Salt and pepper to taste

Instructions

1. You can either put the whole head of cauliflower in a microwave safe dish and put in the microwave for 10 min. Then remove and put in a food processor until smooth OR you can put the cauliflower in the food processor first until you get a rice consistency and then put in a microwave safe dish and put in the microwave for 10 min.

2. Let the cauliflower cool slightly then place in the refrigerator until cooled completely.

3. Once cooled, mix the rest of the ingredients in the cauliflower.

4. Grease a cookie sheet and place cauliflower on it. Use your hands and pat down cauliflower until it is about 1/2 in thick. Place in an oven set for 425 degrees for about 25 min or until slightly brown.

5. Remove from oven and turn to broil at 500. Cut your cauliflower in the desired sticks you want and flip over. Place back in the oven until both sides are brown and desired crispness. Enjoy!

 

Cauliflower "Macaroni & Cheese"

Nobody can really pretend that cauliflower is shaped like macaroni, but if you’re looking to dig into a big pile of rich, cheesy goodness, cauliflower mac is just the thing.

Recipe courtesy of grassfedgirl.com

Ingredients

  • 5 cups cauliflower florets

  • Sea salt and pepper to taste

  • 1 cup coconut milk, canned

  • 1/2 cup homemade broth

  • 2 tbsp coconut flour, sifted

  • 1 soy free organic egg, beaten

  • 2 cups grass-fed cheddar cheese/raw cheese

Instructions

1. Preheat the oven to 350.

2. Salt the cauliflower then steam it until al dente.

3. Then place the florets in a greased baking dish.

4. In a skillet heat up the coconut milk with a pinch of salt and pepper over medium heat.

5. Add the broth and keep stirring.

6. Add the coconut flour to the mixture and let the sauce bubble.

7. Remove the sauce from heat then whisk in the egg.

8. The sauce should thicken and then pour it over the cauliflower.

9. Add the cheese evenly then bake for 35-40 minutes.

10. Turn the oven to broil for 3-5 minutes to get a nice color on top.

 

Turn your New Year’s resolutions into real solutions for healthy eating!- Sunday, January 1, 2017

Every year as we head home from the last holiday party, usually a New Year’s celebration, we make a promise to ourselves to cut back on junk food and embrace healthier eating and physical exercise. Unfortunately, very few of us ever make it through the football playoff season and by the time the Superbowl arrives in early February, all our best intentions have fallen to the wayside.

It’s not easy to suddenly acquire will power and get serious about healthy eating and exercise, but if only we could it would do us all a world of good. There are tools, tips and aids that can help, and that is what we would like to begin to share with you today.

There are some painless ways that you can help yourself and other members of your family begin and maintain a healthier lifestyle. One great place to start is with the MyPlate Daily checklist, which isprovided by the US Department of Agriculture. Visit their website and take a few seconds to provide your sex, age, height and weight, and it will generate a couple eating checklists for you: One that will allow you to maintain your present weight if that is where you want to be, and another to help you lose weight over time. Here is the link.

In addition to the MyPlate Daily checklist, this site provides a wealth of information and great tips to help us all develop healthier lifestyles, especially as they relate to what we eat.

 

 

Everything You Eat and Drink Matters — Focus on Variety, Amount, and Nutrition

Choose a variety of foods and beverages from each food group to build healthy eating styles. Include choices from all the MyPlate food groups to meet your calorie and nutrient needs when planning or preparing meals and snacks.

FOOD GROUPS

Fruits - Focus on whole fruits. Fresh is best but also consider frozen, dried, and canned options. Always choose whole fruits more often than 100% fruit juice to help control sugar intake.

Vegetables - Vary your veggies. Vegetables are divided into five subgroups and include dark-green vegetables, red and orange vegetables, legumes (beans and peas), starchy vegetables, and other vegetables.

Grains - Make half your grains whole grains. Grains include whole grains and refined, enriched grains.

Protein Foods - Choose a variety of lean protein foods. Protein comes from both animal (seafood, meat, poultry, and eggs) and plant sources, (nuts, beans and peas (yes, these last two are veggies as well), seeds, and soy products).

Dairy - Move to low-fat or fat-free milk and yogurt. Dairy includes milk, yogurt, cheese, and calcium-fortified soy beverages (soy milk).

Oils - Oils are part of healthy eating styles because they provide nutrients for the body, like fatty acids and vitamin E. They also enhance the flavor of your food. Some oils are eaten as a natural part of the food such as in nuts, olives, avocados, and seafood. Other oils are refined and added to a food during processing or preparation, such as soybean, canola, and safflower oils. Choose the right amount of oil to stay within your daily calorie needs.

Choose Foods and Beverages with Less Saturated Fat, Sodium, and Added Sugars

The saturated fat, sodium, and added sugars found in foods and beverages are important for you to think about as you build your healthy eating style. Although sometimes found naturally in foods and beverages, sugars, sodium, and ingredients high in saturated fat are very often added during processing or preparing foods and beverages. Try to limit or avoid highly processed foods.

Start with Small Changes

Create an eating style that can improve your health now and in the future by making small changes over time. Consider changes that reflect your personal preferences, culture and traditions. Think of each change as a “win” as you build positive habits and find solutions that reflect your healthy eating style.

 

Easy ways to lighten summer BBQ meals- Tuesday, July 19, 2016

Like most things in life, whenever we are having a good time with friends or family you can bet that food is at the center of the event. We all love to savor summertime foods – grilled burgers and hot dogs, cold salads, and delicious desserts. Great tasting? You bet. Always healthy? That depends. The fact is that with very little effort you can accomplish both: Delicious summer barbeque and picnic food that’s healthy as well.

Step 1 - Look for lower calorie alternatives

When shopping for groceries, there are plenty of choices available that offer healthy alternatives. For example: reduced fat and lower calorie potato chips, tortilla chips and crackers. Choose fresh salsa instead of mayonnaise or sour cream-based dips, or substitute fat-free sour cream and light mayonnaise in creamy dip recipes. These alternatives can also be used in cold side dishes like potato salad and cole slaw.

Step 2 – load up on abundantly available fresh fruits and vegetables

Your choices are beyond plentiful in the summer as we hit the peak season for fresh soft fruits like peaches, plums, nectarines, and apricots. Every berry imaginable is in good supply, and a natural summer refresher is good old watermelon. Not only that, but delicious berries and melons are an excellent source of vitamins and antioxidants. Don’t forget your vegetables, either; and no, they need not be boring.  Try any of these grilled vegetable recipes and you will find a taste sensation that complements any meat or seafood entrée cooked on the grill. 

Step 3 - Pick healthier meat cuts 

As a rule, choose leaner cuts of meat when preparing your outdoor cookout. For beef burgers, opt for ground sirloin or extra-lean ground beef with six to nine percent fat. If you’re grilling steak, buy cuts such as top sirloin, top round or filet mignon – all of which have less fat. For pork, tenderloin is the leanest, and if you’re grilling pork chops, use center cut and trim any fat. Light beef or turkey franks will satisfy hot dog lovers, and for those who like chicken, choose skinless chicken breasts or thighs.

Step 4 – Your side dishes can be tasty and healthy with planning

Baked beans, three-bean salads, and green salads made with dark greens are great cookout side dishes. Green salads can be spiced up with crunchy vegetables and topped with reduced-fat dressings.

Step 5 - Dessert doesn’t need to be full of sugar and fat

Try making homemade Italian Ice. Here are two simple and delicious recipes: Raspberry Italian Ice and Raspberry Italian Ice with Mango. Another low cost, low calorie crowd pleaser are slices of ice cold watermelon. Angel food cake or light shortcake topped with fresh berries of any kind is another good choice.

Enjoy your summer, and stock up on all your healthy fresh food options at Prisco's Family Market.

 

More healthy options for snacking!- Tuesday, February 2, 2016

Party food is our theme this week, and our intention is to help you make the best of Game Day and Mardi Gras celebrations. Last week our blog listed a number of snack alternatives for those of you who are inclined to pursue healthier food options. Here are a few more ideas that are tasty, but not commonly found on the party scene.

Bananas are good for your heart and nerves: Bananas contain a high dose of potassium - an essential ingredient in keeping your heart and nervous system in good shape. Bananas are also one of the highest sources of naturally available vitamin B6, which helps the body convert food (carbohydrates) into fuel (glucose), which is used to produce energy.

Ham and Jicama Wraps - 6 jicama or celery sticks, 3 slices of ham, and 1 teaspoon whole-grain mustard for dipping. (74 Calories).

Jicama is low in calories, high in fiber, and rich in vitamin C. Vitamin C is a powerful water-soluble anti-oxidant that helps protect the body from harmful free radicals. Vitamin C offers protection from cancers, inflammation, and viral cough and cold. It also helps prevent damage to collagen, which causes skin dryness, fine lines and wrinkles.

Bagel Topped with Ricotta and Strawberries - Half of a whole-grain bagel, 2 tablespoons fresh ricotta, 1/3 cup sliced strawberries, and 1 tsp honey or agave nectar (for drizzling). (148 Calories)

The phenols in strawberries fight against many inflammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase in the same way that the drugs like aspirin and ibuprofen do. Strawberries, however, do not carry unwanted side effects like stomach and intestinal bleeding. One cup of strawberries also contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inflammatory agent. Manganese not only helps to fight the battle against free radicals and oxidative stress, but also lessens cellular inflammation - another cause of numerous cardiovascular diseases.

Whole-Grain Bread With Almond Butter and Peaches - 2 teaspoons almond butter and 1 slice toasted whole-grain bread. Top with 1/2 sliced peach. (135 Calories).

The number one health benefit of almond butter is that it is good for the heart. It is rich in monounsaturated fats, which are the type of fats that reduce levels of cholesterol and decrease the risk of heart ailments. In addition, almond butter will not do any damage to your blood sugar levels. In fact, it can even help control levels of blood sugar in your body by reducing the sudden increase in blood sugar and insulin which usually happens after you eat a carbohydrate-packed meal.

 

Healthier options for snacking- Tuesday, January 26, 2016

Here in the U.S., it's considered standard for a person to eat three meals per day. Unfortunately, this often means people will go four or five hours at a stretch between meals -- which can be problematic, energy-wise. This is especially true for people who are physically active for much of their day, but of course, even sedentary folks are prone to "snack attacks".

If you find yourself feeling uncomfortably hungry between meals, your likely course of action is to go grab something to snack on. Sadly, for many individuals, the most readily obtainable foods are also of the "junk" variety. Junk food such as chips (or other salty foods), candy or cookies are some of the most popular snacks around, but they aren't particularly nutritious -- nor are they as satisfying as fresh food options, which can lead to overeating.

If you are a frequent snacker and at least a little bit health-conscious, your best bet is to pre-purchase or prepare your snack(s) in advance so as to avoid the allure of the vending machine, and to safeguard yourself from eating too much and ruining your dinner (or your diet!). Here are a few ideas (courtesy of glamour.com and realsimple.com) to keep you on track nutritionally, while also keeping your hunger at bay between meal times:

Greek Yogurt - One cup Greek yogurt. (130 Calories)

With 2 1/2 times the protein -- essential for building and maintaining muscle -- of regular yogurt and 15 to 20 percent of your daily requirement of calcium (necessary for strong bones and teeth), Greek yogurt is one of the smartest snacks out there. Regular Greek yogurt is much creamier than the nonfat variety, and still has only 2.5 grams of saturated fat.

Alternatively: Add a 1/2 cup of chopped fresh fruit or whole berries, such as strawberries or blueberries, to your yogurt for flavor, fiber, and Vitamin C. (158 Calories)

Hummus and Peas - One cup Snap Peas with 3 tablespoons Hummus for dipping. (106 Calories)

Chickpeas, the base ingredient of hummus, are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein and are known to be effective in preventing buildup of cholesterol in the blood vessels, as well as maintain correct blood sugar levels.

Alternatively: Try Celery Sticks with Hummus and Olives - Top 3 celery sticks with 3 tablespoons hummus and 3 sliced kalamata olives. (129 Calories)

Pear and Almond Milk - One medium pear plus an 8-ounce glass of unsweetened almond milk. (136 Calories)

Of course, fruit is the perfect fiber-filled portable snack, but almond milk has its own benefits. Almond milk contains no cholesterol and only 5 mg of sodium per serving. Unlike other milk alternatives, plain almond milk contains only 8 grams of carbohydrates per serving, and the low amount of sugars in almond milk have a low glycemic nature, meaning our bodies fully digest them and use them as energy.

Crackers With Chocolate-Hazelnut Spread and Banana - Two crisp bread crackers, 1 tablespoon chocolate-hazelnut spread, and one small sliced banana. (214 Calories)

 

Thinking about Healthy Eating in the Off Season- Tuesday, August 4, 2015

Everyone knows that eating healthy is an important part of living a healthier life and feeling better about ourselves. That’s nice, but how many of us are doing anything about it on a regular basis? Yes, as the holidays of Thanksgiving and Christmas pass we all want to start out each New Year by turning over a new leaf, and we all vow to eat healthier, exercise more and lose weight. For the vast majority, however, that genuinely sincere commitment has vanished from our conscious thought before the first page on the new calendar gets turned.

What is wrong with this picture? Why are we so weak when it comes to sticking to our commitment of eating healthier and exercise?  If you are looking for the magic bullet we can use to help strengthen our backbones and get us to stick to our commitments, I’m sorry, no such thing exists... At least, not as far as I know! However, there has to be something that can help motivate us all to try harder for longer periods of time so that a healthier lifestyle need not be a wild, unattainable dream.

I’m somewhat convinced that part of the problem is that when we finally take on the task of addressing how we eat and exercise, we feel the only way to succeed is to “go all in”.  Going all in, however, is not how we are built and that approach tends to set us up for failure.  Many of us ask ourselves, “If I can’t do it exactly correct, why bother at all?” 

Once doubt sets in, failure and resignation are quick to follow.

I’d like to suggest a different tack and a different time of year.  You see, some people are indeed successful at changing their less-than-good eating habits, and often this happens because of some outside influence like a warning from the doctor that they need to change their diet and lose weight or suffer dire consequences.  So, my idea is this: Why not start a weight loss/healthier eating campaign now at a time of year when it’s not the thing everyone is doing?  The weather is warn, exercise is easier, and fresh wholesome fruits and vegetables are most plentiful.

The other thing to do to give us at least a fighting chance is to keep it as simple as possible. Let’s not try to lose twenty pounds in a month or run a marathon by October.  Let’s just try to stick to some very basic good habits for as long as we can, and in time see if we can add to that discipline if prudent. The key to our success is being able to maintain this perspective: Our food should be about pleasure and nourishment.

Here are some practical ideas I’ve run across while researching healthier eating options.

1. Eliminate processed foods.

Don’t know where to start? Take a look at the ingredient list of each item in your kitchen cupboards, refrigerator and storage room. Avoid anything that has artificial additives, artificial sweeteners, refined sugars, or vegetable oils. This includes fried foods, sweets and refined grain products such as cookies and bread.  Processed foods will mess up your digestion, increase your anxiety levels, and more than likely lead to weight gain. There are plenty of healthy alternatives for your favorite comfort foods, such as raw chocolate, flax crackers, oven-baked sweet potato fries, and fresh green salads.

2. Choose whole foods.

Whole foods include fresh fruits, vegetables, nuts, seeds, unrefined grains and beans. They're unprocessed, unrefined and don’t contain any added salt, added sweeteners, added fats or artificial additives.  Whole foods are very high in vitamins, minerals, dietary fiber and water, which is why they will keep you healthy, beautiful and energized. By choosing whole foods over processed foods, you'll be able to enjoy delicious meals without feeling guilty or bloated afterward.  Our produce department is your best source for these foods, and check out some of the homemade salads and prepared foods in our deli. Beth and her team are always tweaking our offerings to add new healthier and tastier items.

3. Have at least 1 green smoothie a day.

Admittedly, this a a bit radical for most folks, but it’s not so far out there that it is impractical to try.  Green smoothies are an excellent way to start your day. They will satisfy your sugar cravings, cleanse your colon, and provide your body with plenty of vitamins and minerals to keep you energized and happy. Green smoothies are also incredibly high in chlorophyll, a powerful antioxidant that flushes out heavy metals, pesticides and other toxic residue from your body.  Not certain how to make a green smoothie?  Here is a very simple recipe: 1 large ripe mango (or 2 ripe bananas), two handfuls of spinach (or any other type of leafy green) and 1 to 2 cups of water. Add everything to your blender and blend until smooth. Enjoy!

4. Don’t be afraid of fruit.

If you ever tried a low carb diet, you were most likely taught that fruits were loaded with carbohydrates and something to be avoided.  Well that is a misconception and not a good rule of thumb; you see, not all carbohydrates are created equal!  Yes indeed, you will want to avoid processed carbohydrates like white bread, cookies, wheat pasta and sugar-laden breakfast cereals, but you should consume healthy carbohydrates such as fresh fruits and sweet root vegetables. They'll reduce your cravings for sugary snacks and keep your energy levels high at all times.  As with anything, too much of a good thing can be a problem.  In order to prevent blood sugar spikes and to protect your teeth from fruit sugars, try combining your fruits with leafy greens. A fruit and spinach salad tastes delicious and does the trick.

5. Eat your greens.

Green leafy vegetables like kale, spinach, collard greens and romaine lettuce will help you to detoxify, alkalize your body and get your mineral levels up. They're packed with essential nutrients such as iron, zinc and magnesium that will boost your energy levels, strengthen your immune system and clear up your skin.  Enjoy your leafy greens as the base for a colorful rainbow salad, blend them into a creamy green smoothie, or treat yourself to a fresh green juice. Green juices are an excellent way to avoid that dreaded afternoon slump!

 
Good Eating – and stay healthy.

Bill Vella, Produce Manager

 

If you slow down and enjoy your food you will lose weight- Tuesday, February 24, 2015

Did you ever think about all the catchy sayings we have about time management?

  • “Time waits for no man.”
  • “Slow and steady wins the race.”
  • “Move it or lose it.”
  • “Slow down and smell the roses.”
  • “Hurry up, time is a wasting.”

By nature we are an impatient lot, and we tend to let time manage our lives more than we manage our time. One area that most of us don’t even notice is the time we take eating. Often, what we do for a living tends to dictate how fast we eat. How often do you find yourself “grabbing a fast food” breakfast on the way to work, having a “quick bite” to eat for lunch, or “wolfing down dinner” in order to run off to a meeting at school?

Research has proven that the way we eat has a direct impact on our body weight. Most Americans eat too fast, and, as a result, they take in too many calories before they realize they've eaten enough. It takes approximately 20 minutes from the time you start eating for your brain to send out signals of fullness.  Think about it this way:  If you eat an average of three bites per minute, by the time your brain gets the message that you have had enough to eat, you will have consumed sixty bites of food.

Leisurely eating allows ample time to trigger the signal from your brain that you are full. And feeling full translates into eating less. Not only does eating slowly and mindfully help you eat less, it enhances the pleasure of the dining experience.

Here are some tips to help you slow down, enjoy your food more and avoid over-eating:

1.  Chew your food.  I know, it sounds like something that your mother told you as a child. It's true, though. Chewing your food gives it more time on your tongue to enjoy,  breaks up the food (making it easier to digest), and slows down the eating process, thereby allowing your brain to recognize when you have eaten enough to satisfy your body's needs.

2.  Put down your knife and fork.  It sounds so simple yet it’s a tough lesson to put into practice. We hate to waste energy picking up our utensils with each mouthful, so we tend to hold our silverware in our hands. As a result, we are often in the process of cutting off the next bite before we've really had a chance to taste the previous.

3.  Remove the distractions.  Turn off the TV, put your cell phone in another room and let your calls go to voice mail, and carry on a conversation with your family and friends. But don’t forget the other rule that your mom taught you:  Never talk with food in your mouth. This is guaranteed to help you slow down the rate at which you eat.

4.  Drink water.  We all know that drinking lots of water is good for us, and many of us try to keep a glass or bottle of water handy for use throughout the day. Drinking water during a meal serves  the purpose of helping you start feeling fuller, faster.

5.  Don’t let yourself become famished.  When we are overly hungry we tend to eat very fast, frequently eating second and even third helpings. You'll find it easier to slow the pace if you eat regular, smaller meals at three or four hour intervals, rather two or three meals with several hours between them.