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.
• 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.
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.
Try eating without the TV, computer, iPhone, 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?
______________________________________________
Food Focus: Quinoa
Quinoa (pronounced keen-wah), is a nutritional powerhouse with ancient
origins. It was originally cultivated by the Incas more than 5,000 years
ago; they referred to it as the “mother of all grains.” It
contains all nine essential amino acids, making it a great source of
protein for vegetarians. Quinoa is also high in magnesium, fiber, calcium,
phosphorus, iron, copper, manganese, riboflavin and zinc.
While quinoa is widely considered a grain, it’s actually the seed of
a plant called Chenopodium or Goosefoot, related to chard and spinach.
Quinoa is a gluten-free grain and has a similar effect as other whole
grains in helping to stabilize blood sugar.
It has a waxy protective coating called saponin which can leave a bitter
taste. For best results, rinse quinoa before you cook it or even soak it
for a few hours or overnight. When cooked, it has a fluffy, slightly
crunchy texture. Try it in soups, salads, as a breakfast porridge or as its
own side dish.
For quinoa, 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 grains 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: Quinoa Pilaf
Cooking Time: 30-40 minutes
Yield: 4 servings
Ingredients:
1 cup quinoa
2 1/4 cups water or stock
1/2 cup dried cranberries
1/2 cup walnut pieces
1/4 cup chopped fresh parsley
pinch of salt
Directions:
1. Rinse quinoa in fine mesh strainer until water runs clear.
2. Boil the water and add quinoa and salt, cover and reduce heat.
3. After 15 minutes add cranberries and walnuts to top; do not stir.
4. Cook 5 minutes more, until all the liquid is absorbed.
5. Remove from heat, add parsley and fluff with fork, cover and let sit for
3-5 minutes and serve.
7-day Whole Foods Detox
March 6 - March 12
HURRY , space is limited to 12 participants! This is a great opportunity to
get some friends together to detox and explore whole foods. This is also a
FABULOUS way to get your body in gear for Spring Break!
What You’ll Get:
~Over 30 Delicious Detox Recipes
~Detox Guidelines
~Sample Detox Menu
~Grocery List
~Daily Stress Reduction Techniques
~Support and Camaraderie Within a Group Setting via Online Forum
~A Deeper Understanding of How Food Affects Your Body and
~What Works Best for Your Optimal Health!
Available to participants across the globe!
Participants will receive all their materials via email. Participate in an
online virtual forum throughout the week moderated by Bridget and receive
daily encouragement from your peers. A real-time wrap-up call will be held
on day 7 of the detox in which folks can call-in from any location.
Investment: $35.00
6-Week Spring Cleaning for your body and soul
March 21 - May 1
A six-week jump start program to a healthier, happier you! This
6-week course will include:
- an e-book created just for this class with menus, exercises, and
homework
- an introductory mp3 class delivered to your inbox on day 1
- a mid-point mp3 class delivered to your inbox
- a forum monitored by Bridget to talk with others that are also on the
program
- twice weekly e-mails tailored to you and your needs/concerns
- an optional call-in session during the last week
This class is very popular and space is limited, so sign-up now! This
is also a wonderful opportunity to do a "challenge" with your friends
and/or family before heading to the beach!
Investment: $90.00
Interested in a corporate or group class? Visit my website:
dowelleatwellbewell.org to see a list of offerings.
You have one life to live; do well, eat well, be well!
BS, CHC, AADP
