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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 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 apt to notice
when we are full. In fact, chewing can promote increased circulation, enhanced
immunity, increased energy and endurance, as well as improve skin health and
stabilize weight.

The power of chewing is so great that there are stories of concentration camp
survivors who, when others could not, made it through with very little food 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 a meal, beginning with chewing, allows for enjoyment of 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, Blackberry,
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 disconcerting 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?


© 2009 Integrative Nutrition
4/09

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