November
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
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 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, 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, 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?
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
number of vitamins and minerals such as concentrated B vitamins (which help
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 the body, providing a steady stream of long
lasting energy while increasing the
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
Yield: 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 until 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.
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