Problem: 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.
Summary: 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.

Problem: Article: To begin, heat some water in a pot on your stove or using an electric kettle. The water should be hot, but not boiling. Then transfer the water to a bowl. Stand the tube of toothpaste on its cap, submerged in the bowl of hot water. (You may need to lean it against the edge.) Be sure that the cap is screwed on tightly. In order for this process to work, you will want to let this sit for three to five minutes. You can set a timer for yourself, or put on a song this length to pass the time. After the toothpaste has been warmed up, it should exit the tube quickly and easily. Simply squeeze the tube as you normally would and use the last bit of toothpaste. You may want to squeeze any excess toothpaste into a glass jar or Tupperware container; otherwise you may need to repeat this process.
Summary: Heat up some water. Place the tube in the water. Wait for a few minutes. Squeeze the tube.

Problem: Article: Tap the Settings app icon, which resembles a grey box with a set of gears on it. You'll find this option near the middle of the Settings page. It's near the top of the screen. The switch will turn grey {"smallUrl":"https:\/\/www.wikihow.com\/images\/2\/25\/Iphoneswitchofficon.png","bigUrl":"\/images\/thumb\/2\/25\/Iphoneswitchofficon.png\/47px-Iphoneswitchofficon.png","smallWidth":460,"smallHeight":294,"bigWidth":"47","bigHeight":"30","licensing":"<div class="mw-parser-output"><p>I edited this screenshot of an iPhone icon
<\/p><p>License: <a rel="nofollow" class="external text" href="http:\/\/en.wikipedia.org\/wiki\/Fair_use">Fair Use<\/a><br>
<\/p><\/div>"}. If you don't see an "iCloud Music Library" option here, you don't have an Apple Music subscription and thus cannot turn off (or on) iCloud Music Library. Doing so confirms your decision and turns off iCloud Music Library. Your Apple Music will be deleted from your iPhone; you can re-download it at any time by turning back on iCloud Music Library.
Summary:
Open your iPhone's Settings. Scroll down and tap Music. Tap the green "iCloud Music Library" switch . Tap OK when prompted.