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Slow Sunday with Samantha Morales

<div><span class="fr-img-caption fr-fic fr-dib" style="width:812.995px;display:block" width="812.995"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785039990140photo_2026-07-23_12-54-38 (2).jpg" class="fr-fic fr-dib" style="width:812.995px;height:1116.57px" width="812.995"/><span class="fr-inner"><em>Licensed nutritionist-dietitian Samantha Morales shares her insights on the health benefits of slow eating</em></span></span></span></div><p>When meals are squeezed between meetings, eaten in front of screens, or rushed through without a second thought, the simple act of slowing down at the table has become increasingly meaningful. </p><p>For Samantha Morales, licensed nutritionist-dietitian, mindful eating is not about following the latest wellness trend or striving for perfection. Instead, it is about returning to a more intentional way of nourishing ourselves—one that considers not only what we eat, but also how we eat. </p><p>She explains that while healthy eating often focuses on food choices, slow eating and the slow food movement encourage a broader perspective. </p><p>“Slow food is a movement that promotes the use of local, traditional and sustainable food practices while supporting local farmers and communities. Likewise, it encourages the creation of meals that are prepared using nutrient-rich ingredients at a natural pace (unlike fast food).” </p><p>More than choosing nutritious ingredients, the movement encourages people to appreciate the process of preparing, sharing, and enjoying food without unnecessary haste. <strong> </strong></p><p>Modern life has made multitasking during meals feel almost unavoidable. Many people eat while replying to emails, scrolling through social media, or moving from one obligation to another. </p><p>According to Morales, this habit can have immediate consequences. </p><p>“We tend to overeat and may experience indigestion / digestive discomfort.” </p><p>Eating quickly also prevents the body from fully processing the experience of eating, making it more difficult to recognize hunger and fullness cues. </p><div> </div><div><strong>Why The Way We Eat Matters More Than We Think</strong></div><p>Nutrition matters beyond the nutrients on a plate. </p><p>Samantha explains that the pace at which we eat can influence digestion, mood, energy levels, and even how satisfied we feel after a meal. </p><div><br/></div><div><span class="fr-img-caption fr-fic fr-dib" style="width:665.99px;display:block" width="665.99"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785040057020photo_2026-07-23_12-54-39.jpg" class="fr-fic fr-dib" width="665.99" style="width:665.99px;display:block;height:auto"/><span class="fr-inner"><em>A spontaneous dish made by Samantha: Slow-cooked fish with ginger, tomatoes, onions, and kamias with a drizzle of coconut oil served with brown rice and ginataang langka</em></span></span></span></div><p>“The way we consume food can affect our digestive health, mood and energy levels. When we become aware of the sensations of the food (the color, taste, texture, flavor) and eat slowly, it affects our metabolism, hormonal responses and satiety.” </p><p>By paying attention to the eating experience itself, people become more connected to their body’s natural signals. </p><div><br/></div><div><strong>The Benefits of Eating More Slowly </strong></div><p>Slowing down during meals offers benefits that reach far beyond digestion. Samantha points to improved digestion as one of the most immediate advantages, allowing the body enough time to process food and reducing the likelihood of indigestion. </p><p>She also notes that mindful eating can support better sleep and long-term mental health. </p><p>“Improved sleep and long-term mental health, when we have a greater awareness of our hunger cues, can also help regulate our emotions and manage stress. Thus, we become more relaxed and have better quality sleep.” </p><p>Together, these benefits reinforce the idea that eating is not simply about consuming calories, but about supporting overall wellbeing.</p><div><strong>Small Habits That Make a Big Difference </strong></div><p>Mindful eating does not require elaborate routines or perfectly planned meals. Samantha believes even busy weekdays provide opportunities to slow down. </p><p>“Even on hectic days, you can always practice mindful eating. Try to pause, notice and enjoy your food. Slow down by chewing your food well, putting down your utensils in between bites and by avoiding distractions while eating such as scrolling your phone or watching a fast-paced TV show.” </p><p>These simple habits encourage greater awareness and help create space for the body to recognize fullness naturally.</p><div><strong>Building More Intentional Family Mealtimes </strong></div><p>The dining table can also become a place where healthier habits are learned together. Samantha encourages adults to model the behaviors they hope children will adopt. </p><p>“Adults should model healthy eating behaviors by avoiding the use of gadgets on the table and engaging in positive conversations during meal times. Moreover, setting a regular eating schedule can also create more intentional mealtimes by signaling our mind and body to pause and focus on nourishment.” </p><p>By removing distractions and creating regular opportunities to eat together, families can make shared meals a meaningful part of daily life.</p><div><strong>Foods That Naturally Encourage Mindful Eating </strong></div><p>Certain foods naturally encourage people to slow down. Samantha recommends building meals around foods that require more chewing. </p><p>“Build your meals around foods that require some effort. Vegetables, nuts, fruits and whole grains require more chewing. Thus, it will help you feel full sooner and reduce the urge to over eat. On the other hand, ultra-processed foods rarely satisfy.” These choices not only promote slower eating but also help people feel satisfied sooner.</p><div><strong>Can Eating Slowly Support Better Health? </strong></div><p>For those hoping to improve their health or manage their weight, Samantha says slowing down during meals can make a meaningful difference. </p><p>“Yes, eating slowly can help improve one’s body weight. It gives your brain more time to register fullness signals.” </p><p>Rather than focusing solely on restrictions or dieting, mindful eating encourages a healthier relationship with food by allowing the body’s natural cues to guide how much we eat.</p><div><strong>What a Slow Sunday Looks Like </strong></div><p>For Samantha, the idea of a Slow Sunday begins with fresh, seasonal ingredients and home-cooked meals shared with family. </p><p>Breakfast is simple: steamed rice, grilled fish or eggs, fresh tomatoes, cucumber, seasonal fruits, and a warm cup of moringa tea. </p><p>Lunch centers on local ingredients such as <em>pinakbet</em> or <em>ginataang gulay</em>, baked fish in banana leaves, fresh vegetables like <em>kamote</em> tops harvested that morning, and meals served family-style to encourage conversation. </p><p>Dinner becomes a comforting bowl of chicken<em> tinola</em> with<em> malunggay </em>and green <em>papaya</em> or beef <em>bulalo</em> with homegrown green beans and<em> pechay</em>, served with steamed rice and fresh fruit.</p><div><span class="fr-img-caption fr-fic fr-dib" style="width:527.995px;display:block" width="527.995"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785040761927photo_2026-07-23_12-54-38.jpg" class="fr-fic fr-dib" width="527.995" style="width:527.995px;display:block;height:auto"/><span class="fr-inner"><em>Some farm fresh dragon fruit ready for today&#x27;s Slow Sunday recipe</em></span></span></span> Beyond nutrition, however, Samantha believes these meals carry a deeper purpose. “As a dietitian, I believe nourishment goes beyond calories and nutrients. It’s also about appreciating where our food comes from, supporting local farmers, and choosing ingredients that are fresh, seasonal, and minimally processed.” </div><p>She adds that a Slow Sunday meal is about more than food itself.  “A Slow Sunday meal nourishes not only the body but it’s about sharing meals with family, enjoying meaningful conversations, savoring every bite without distractions, and finding joy in simple, home-cooked food made with love.”</p><div><strong>More Than Nutrition </strong></div><p>Living on a farm in Alfonso, Cavite has shaped Samantha’s appreciation for food in ways that extend far beyond the plate. </p><p>“Living on a farm has made me appreciate food in a whole new way. Seeing vegetables grow from seed to harvest reminds me that good food takes time, and that’s something we often forget in our busy lives.” </p><p>She believes slowing down, even for a single meal each week, offers an opportunity to reconnect not only with food but also with the people around us. </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:625px;display:block" width="625"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785040537606photo_2026-07-23_12-54-41.jpg" class="fr-fic fr-dib" style="width:625px" width="625"/><span class="fr-inner"><em>Samantha shows us her passionfruit seedlings grown in their family farm in Alfonso, Cavite</em></span></span></span></div><p>“These days, we’re always in a hurry, so I think there’s something really special about slowing down, even if it’s just for one meal on a Sunday. For me, nourishment isn’t just about getting enough nutrients. It’s also about the experience of cooking, sharing meals with family, laughing over stories at the table, and appreciating the people and hard work behind every meal. Those moments feed us in ways that food alone can’t.” </p><p>She wishes more people will rediscover the value of local ingredients already found in Filipino kitchens. </p><p>“I also hope more people realize that eating healthy doesn’t have to mean buying expensive &#x27;superfoods.&#x27; We already have so many nutritious ingredients right here in the Philippines like <em>malunggay</em>, <em>kamote</em>,<em> luyang dilaw</em>, <em>ampalaya</em>, to name a few). Our traditional dishes, especially when they’re made with fresh, local produce can be incredibly nourishing.” </p><div><br/></div><div><strong>Two Easy Slow Sunday Recipes You Can Try Today</strong></div><div><br/></div><div><strong>SLOW SUNDAY YUMMY FRUIT DESSERT </strong></div><div><u>All you will need: 2 ingredients and a spoon</u></div><p>1 Frozen Fruit of your choice (Samantha uses dragon fruit from her farm in Alfonso, Cavite)</p><p>Coconut Cream</p><div><iframe class="instagram-media instagram-media-rendered" id="instagram-embed-0" src="https://www.instagram.com/reel/DbDnp5mPnYH/embed/?cr=1&amp;v=14&amp;wp=648&amp;rd=https%3A%2F%2Fod2-workbench-web.abs-cbn.com&amp;rp=%2F#%7B%22ci%22%3A0%2C%22os%22%3A148482.90000000596%2C%22ls%22%3A148184.09999999404%2C%22le%22%3A148187%7D" allowtransparency="true" allowfullscreen="" frameBorder="0" height="882" data-instgrm-payload-id="instagram-media-payload-0" scrolling="no" style="background:white;max-width:540px;width:calc(100% - 2px);border-radius:3px;border:1px solid rgb(219, 219, 219);box-shadow:none;display:block;margin:0px 0px 12px;min-width:326px;padding:0px"></iframe></div><script async="" src="//www.instagram.com/embed.js"></script><div><strong>An Easy Slow Sunday Recipe</strong></div><p>Here’s a simple and easy recipe you can try that features vegetables that are often found on the backyard or local farms: </p><div><strong>SLOW SUNDAY GINATAANG KALABASA, SITAW, AT MALUNGGAY</strong></div><div><strong></strong><u>You will need: </u><strong></strong></div><p>2 cups kalabasa (squash), peeled and cut into cubes </p><p>2 cups sitaw (string beans), cut into 2-inch pieces </p><p>1 cup fresh malunggay leaves </p><p>1 medium red onion, chopped </p><p>5 cloves garlic, minced </p><p>1 tbsp cooking oil </p><p>2 cups kakang gata (fresh coconut milk)   </p><p>½ cup vegetable broth or water </p><p>Fish sauce or salt, to taste </p><p>Ground black pepper </p><div><span class="fr-img-caption fr-fic fr-dib" style="width:595.99px;display:block" width="595.99"><span class="fr-img-wrap"><img src="https://od2-image-api.abs-cbn.com/prod/editorImage/1785040399782photo_2026-07-23_12-54-42.jpg" class="fr-fic fr-dib" width="595.99" style="width:595.99px"/><span class="fr-inner"><em>Slow Sunday Ginataang Kalabasa, Sitaw, at Malunggay </em></span></span></span></div><div><strong></strong><u>Procedure: </u><strong></strong></div><p>1. Heat the oil in a pan and sauté the onion and garlic until soft and fragrant. </p><p>2. Add the kalabasa and cook for 2–3 minutes. </p><p>3. Pour in the water or vegetable broth, cover, and simmer until the squash is almost tender. </p><p>4. Add the coconut milk and gently stir. Let it simmer over low heat for about 5–7 minutes, avoiding a vigorous boil to keep the coconut milk creamy. </p><p>5. Add the sitaw and cook until crisp-tender. </p><p>6. Stir in the malunggay leaves during the last 1–2 minutes of cooking. </p><p>7. Season with fish sauce or salt and ground black pepper to taste. </p><p>8. Serve warm.</p><div><br/></div><div><em>Reach out to </em><a href="https://www.instagram.com/dietitiansamantha/" rel="noopener noreferrer" target="_blank"><em>Samantha Morales</em></a><em> on Instagram to learn how to join her online community on Viber where she posts weekly available fresh produce such as vegetables and as well as herbs and nutritious homemade food products.<br/></em></div><div><em>Photos courtesy of Samantha Morales.</em></div>

<p>For today's Sunday Slowdown, licensed nutritionist-dietitian Samantha Morales explains the science behind mindful eating, healthier digestion, and building a more intentional relationship with food.</p>

For today's Sunday Slowdown, licensed nutritionist-dietitian Samantha Morales explains the science behind mindful eating, healthier digestion, and building a more intentional relationship with food.

What is slow food? Nutritionist-dietitian Samantha Morales explains the benefits of mindful eating

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What is slow food? Nutritionist-dietitian Samantha Morales explains the benefits of mindful eating

Mawi Fojas De Ocampo

Published July 26, 2026 12:42 PM PHT

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Updated July 26, 2026 01:18 PM PHT

Read More:

Slow Food

Mindful Eating

Nutrition And Wellness

Health And Wellbeing

Mindful Meals

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