Article: Many health professionals, especially registered dietitians, recommend that you take at least 20 to 30 minutes to eat your entire meal.  This helps support many of the other mindful eating practices.  The basis of this rule is that it takes 20 or 30 minutes for your stomach and digestive track to begin digesting and absorbing the food from your meal or snack.  It takes at least 20 minutes for your GI system to signal your brain that it's had enough food.  When you eat faster than 20 minutes, you're more likely to overeat because you haven't received a signal from your brain that you've eaten enough. Many times, when you're eating rapidly, the first signal of "fullness" you feel is coming from your stomach.  Stretch receptors are activated when your stomach is full of food and you've eaten too much. If you're out with a group, it may be easier to take your time.  If you have a notoriously slow eater in your group, try to mimic their eating speed.  Or, engage in conversation to slow you down. To help slow your eating pace down and for you to use up that 20 or 30 minutes, aim to take smaller bites and chew each bite more thoroughly.  Studies have shown that people who take smaller bites may eat up to 30% less compared to those who took normal or larger bites of foods.  In addition, even if those people who were taking smaller bites were distracted, they still consumed less food. In addition to taking small bites, studies have also shown that if you chew that bite of food 15 – 30 times you may end up eating less and losing more weight.  Chewing your food more will naturally slow you down and help signal satiation cues in your brain. Focus on cutting your food into much smaller pieces and only spearing a small amount (aim for 1/2 the amount of your normal bite) on your fork or spoon. Then, count 15 or 30 chews per bite. It can be difficult to practice eating slowly and waiting for your brain's cues to tell you that you're satisfied.  To aid in that process, drink a glass of water (or two) while you're eating.  Drinking water while you eat can help your mindful eating practice by slowing you down.  Set your fork down, take a sip and swallow before you pick up your fork again for another bite. The water consumed during your meal can also help speed satiation signals to your brain and make you feel more satisfied with less food. You may also want to drink a glass immediately prior to your meal.  This can help your stomach feel artificially full and make it easier for you to concentrate on mindful eating practices during your meal.  Another benefit of drinking water during your meals is that it aids your stomach in digesting foods and helps your body absorb all the important nutrients contained in your meals.  When you're in a group, try drinking as others talk.  This will help you listen more carefully, but also slow you down and help you consume more water. Whether it's lunch with your co-workers or dinner with your family, try to engage in conversation with those who are eating with you.  Talking can help you to slow down and be more mindful while you eat.  When you're alone and eating, it can be difficult to concentrate on anything other than the food in front of you.  Although this is great for mindful eating practice, it may be easier to start when you are dining with friends or family. Between each bite of food, set your fork down and ask someone a question, bring up a topic or answer a question.  This can help you prolong your meal significantly. Forks and spoons can act as little shovels when you're eating.  They make eating too easy if you're working on slowing down.  If you make eating your meals physically harder to eat, you'll slow down.  Make eating your meals more difficult.  This can help naturally slow you down so you're forced to take your time and pay attention to what and how you're eating. Eat with your non-dominant hand.  If you are right-handed, put your fork or spoon in your left hand when eating (or vice versa if your left-handed).  This will be somewhat awkward and you'll find it difficult to eat and your pace will naturally slow down.  Another way to slow your eating pace down is to use chopsticks to eat instead of a fork or spoon.  Chopsticks are difficult to use and they do not allow you to take a large bite.
Question: What is a summary of what this article is about?
Take at least 20 – 30 minutes to eat an entire meal. Take smaller bites and chew thoroughly. Drink while you eat. Talk to others. Make eating more difficult.
Article: For example, if you plan to take your backpack on a plane as a carry-on, you need to choose one that will fit in the overhead compartment  Most airlines allow a maximum bag size that is 21 inches (53 cm) long, 14 inches (36 cm) wide, and 8 inches (20 cm) deep.  If you plan to ride along in a vehicle with other people, make sure your bag will fit in the trunk or under your seat. Think about what you will need to use each day and which items will make your travel more pleasant. Leave behind any non-essential items or items you could possibly get at your destination like flip-flops, t-shirts, and amenities like sunscreen and shampoo. When it comes to travelling with a backpack, less is more!  You’ll be carrying your backpack for a long time as you travel, so try to travel as light as you can. Gather all of your toiletries together and put them into a plastic bag. Keep any electronic devices with their accessories like chargers and headphones. To pack a full wardrobe that can fit into one backpack, follow the 1 to 6 principle: 1 hat, 2 pairs of shoes, 3 pairs of pants, 4 shirts, 5 pairs of socks, 6 pairs of underwear. These clothing items give you enough variety to arrange several options for an outfit each day. Swap out 1 pair of shoes for a sweater or hoodie if you need one to keep warm. to save space in your backpack. Rolling your clothes conserves more space than folding them and will give you more space in your backpack for other items. Lay your shirts face down, fold the sleeves into the center, and roll the shirt into a tight roll. For pants, fold them in half, and roll them up tight. Make sure you smooth out any wrinkles or your clothes will be very wrinkly when you arrive at your destination. Since you probably won’t be changing your shoes while you travel, you can put them at the bottom of the bag. Make sure the spare shoes are clean before you put them in your bag so they don’t get your clothes dirty! Store socks and small items like jewelry inside your shoes to save even more space and to keep them safe. and lighter items on top of your shoes. Add your clothes and lighter items that you don’t plan to access too often while you’re traveling to your backpack. Place your rolled clothes on your shoes and add items like toiletries or any other small times on top of them. Make sure your toiletries are collected together in a plastic bag so none of the items can fall to the bottom of the bag if you need to reach them. Once you’ve filled your backpack with your clothing and other lighter items, pack your heavier electronics like a computer or tablet and their accessories. Then place the items you’ll need to access often like a passport, tickets, or reading material on top of that so you can reach them easily. You’ll be travelling and wearing your backpack for a fair amount of time, so you need to make sure it fits comfortably and there aren’t any items that are throwing off the weight distribution. Put the backpack on and walk around for a bit to see how it feels. If something feels off, try rearranging your items for a better fit. Try sitting and standing with your bag on so you can get an idea of how it will feel when you travel with it.
Question: What is a summary of what this article is about?
Choose a backpack that fits your items and your mode of transportation. Organize the items that are necessary to pack for your trip. Use the 1 to 6 rule for packing clothes. Roll your clothes Put your shoes in the bottom of your bag first. Place your clothes Pack any electronics and items you need to access last. Test out the backpack by wearing it.