Healthy Endeavors: Developing Healthy Eating Habits for Life! » Chewing

Better Health? It’s All in the Chew

Wendy — Sat, 07 Feb 2009 03:20:24 +0000

We can all chew our way to better health, one mouthful at a time. And given the chronic health problems and record levels of obesity in this country, I wish more people would join my slow chewing movement and adopt this habit. You can lose weight, feel more satisfied and enjoy your food more just my slowing down and tuning in.

Take it from me, a seriously slow eater, I’m all about the chew. And according to my my mom and husband, I could easily win the prize in a slow eating contest! But there’s a method to my madness. Chewing helps us in myriad ways, not to mention enhancing the overall eating experience.

Take a listen to the audio tip and find out why chewing slowly is so important and how many times you should really chew your food.

What about you, do you regularly take the time to chew your food slowly? What’s your secret to success? And if you don’t, what gets in the way?

More on the Ecstasy of Eating

Wendy — Fri, 22 Feb 2008 03:17:57 +0000

If you read last week’s post on the Ecstasy of Eating and listened to the audio tip of the week, you already know that the ecstasy of eating is all about creating total pleasure. I don’t know about you, but with the hectic pace that’s regularly part of my life, I have to make a conscious effort to slow down and tune into my food. And when I do, well, it’simply fantastic.

Did you know that there are also important health benefits to eating more slowly? You’ll love what I have to say in this week’s audio tip. So take a listen and let me know what you think. Happy slow and pleasurable eating!

The Ecstasy of Eating

Wendy — Fri, 15 Feb 2008 14:39:00 +0000

Given the pace of my busy schedule, I sometimes find myself rushing through my day, barely focusing on the eating experience. To really get pleasure from my food, I have to consciously slow down and tune in, becoming a mindful eater. But when I do, it’s simply fantastic. It’s a pleasure to relax when I eat and actually taste my food. I love smelling the aromas and really chewing my food. It’s amazing what we can learn about ourselves and our food when we’re going slow and not doing everything at a breakneck pace. Worry and anxiety start to ebb and I become present and grounded.

Last night I went out to dinner with my fiance and I have to tell you that the service was terrible and the food wasn’t much better. But you know what I loved? That we took our time and weren’t rushing. That I was totally present to both the food and conversation. That I really did chew my food and taste it, even if it wasn’t that great. I totally appreciated the experience (but needless to say, I won’t be going back to the restaurant).

When was the last time you experienced ecstasy when eating? Taken a listen to my audio tip this week and get inspired.

Have some thoughts about the audio tip and post? Please share them here.

Are You a Mindful Eater?

Wendy — Wed, 09 Jan 2008 16:31:46 +0000

I have to be one of the slowest eaters around. Ever since I was little, it would take me what seemed like forever (at least to my family) to eat dinner. Things haven’t changed much as an adult — I still have a really slow pace but the beauty is that I really enjoy my food. I love experiencing the smell, sight and texture of my food. I love chewing my food slowly and really tasting the flavors. When I’m in a rush, however, I mindlessly eat and pay little attention to the signals my body sends me, like when I’m full.

We live in a world that already contains too much stress and worry, and being able to slow down and enjoy a meal almost seems like a rare pleasure these days. Despite the fact that I have a full schedule and often run from one appointment to the next, I like to wind down at the end of the day and leisurely eat. Enough of the crazy pace and too many commitments, having a nice meal that’s not rushed is a great antidote for the busy life that most of us lead.

What about you? Are you a slow, mindful eater?

The Many Benefits of Brown Rice

Wendy — Sat, 04 Nov 2006 01:03:40 +0000

Brown rice, with its sweet nutty flavor, provides four times the amount of insoluble fiber found in white rice because it is a whole grain that has not been stripped of its natural bran covering. It contains an impressive amount of vitamins and minerals such as concentrated B vitamins (which helps nervous systems and mental depression), niacin, magnesium, manganese, phosphorus, selenium, and even some vitamin E. This whole grain also contains a small amount of high-quality protein in the form of the amino acid Lysine, which helps boost the body’s ability to fight viruses, especially those that cause cold sores.

In each grain of brown rice exists a matrix of whole, unrefined energy and nutrition. It is a complex carbohydrate and therefore burns slowly in your body, providing a steady stream of long lasting energy while increasing your brain’s levels of serotonin, the chemical responsible for the feeling of well-being. Those who consistently eat brown rice report steady energy and an overall feeling of calm and balance in their daily lives.

For brown rice and whole grains in general, the majority of digestion occurs in the mouth through chewing and exposure to saliva. For optimal nutrition and assimilation, it is vital to chew your rice well and with awareness. A great meditation is to find a calm place, without distractions, to sit down for your meal. Make it a habit to chew each bite 20 times or more. See how this simple practice can help your digestion and overall focus for the rest of your day.

Chewing Your Way to Health

Wendy — Sat, 04 Nov 2006 00:59:15 +0000

When it comes to increased health, it’s not just what we eat, but how we eat. Digestion actually begins in the mouth, where contact with our teeth and digestive enzymes in our saliva break down food. But these days most of us rush through the whole eating experience, barely acknowledging what we’re putting in our mouths. We eat while distracted—working, reading, talking, and watching television—and swallow our food practically whole. On average we chew each bite only eight times. It’s no wonder that many people have digestive problems.

There are many great reasons to slow down and chew your food. Saliva breaks down food into simple sugars, creating a sweet taste. The more we chew, the sweeter our food becomes, so we don’t crave those after-meal sweets. Chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. More chewing produces more endorphins, the brain chemicals responsible for creating good feelings. It’s also helpful for weight loss, because when we are chewing well, we are more able to feel when we are full. In fact, chewing can promote healing and circulation, enhance immunity, increase energy and endurance, improve skin health and stabilize weight.

The power of chewing is so great that there are stories of concentration camp survivors who made it through their ordeals, when others did not, by chewing their meager rations up to 300 times per bite of food. For most of us 300 chews is a daunting and unrealistic goal. However, you can experience the benefits of chewing by increasing to 30 chews per bite. Try it and see how you feel.

Taking time with our meal, beginning with chewing, allows us to enjoy the whole experience of eating: the smells, flavors and textures. It helps us to give thanks, to show appreciation for the abundance in our lives and to develop patience and self-control. Try eating without the TV, computer, newspaper, or noisy company. Instead just pay attention to the food and to how you are breathing and chewing.

This kind of quiet can be confronting at first, since we are used to a steady stream of advertising, news, media, email, and demands from others. But as you create a new habit, you will begin to appreciate eating without rushing. You have to eat every day— why not learn to savor and enjoy it?