You are HOW you eat:

The Secret To Good Digestion

"I have made it a rule to give every tooth of mine a chance, and when I eat, to chew every bite thirty-two times. To this rule I owe much of my success in life."
- William Gladstone

Do you feel tired, bloated or crave sweets after you eat?
If so, it may not be what you are eating, but HOW you are eating.

My sweetie used to eat so fast, I would often find myself mindlessly adopting his rhythm. One day I realized that I was practically swallowing my food whole to keep up with him. My stomach felt like a huge knot. So I started eating slowly, tuning into the flavors, recognizing my fullness and really experiencing the meal. I challenged him to a chewing contest to see who could chew more, and guess what? It was one of the best meals I ever had. What I discovered is that eating healthy is not always about what you eat, but HOW you eat. So this week I want to encourage you all to slow down and chew your food!

Trivia Question: How many times does the average person chew a bite of food? (You'll find the answer in this newsletter.) How many times do you chew?

Keep reading...chewing is one of the most important steps in healthy digestion, ideal weight, efficient metabolism, and maximum pleasure in eating. How many of you want to experience that? Try it! You may be surprised at what you will discover.

CHEWING
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 six 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. When we eat too fast, our brain continues to seek the pleasure we receive from eating, preventing us from feeling our fullness and causing us to overeat. On the other hand when we slow down and really chew our food, we experience this pleasure, making us feel satiated, regulating our metabolism, promoting healing and circulation, enhancing immunity, increasing energy and endurance, improving skin health and stabilizing our weight.

I challenge you to CHEW!
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?

FOOD FOCUS: BROWN RICE

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.

Recipe of the Month: Brown Basmati Pilaf
Prep Time: 3 minutes
Cooking Time: 30-40 minutes
Yields: 4 servings

Ingredients:
1 cup brown basmati rice
2 cups of water
1/2 cup of dried cranberries
1/2 cup of walnut pieces
1/4 cup of chopped fresh parsley
pinch of salt

Directions:
1. Rinse rice in fine mesh strainer till water runs clear.
2. Boil the water and add rice and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top, do not stir.
4. Cook 15-25 minutes more, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let set for 3-5 minutes and serve.