Over the years we’ve all heard not to eat over the kitchen counter, chew your food more, and to simply “slow down”. What we didn’t realize at that time was the impact these simple words of advice could have on our weight and overall health. 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. All too often we are preoccupied with thoughts and things to do, or we are multi tasking and practically swallow our food whole! On average we chew each bite only eight times and this can have a big impact. Here are 3 ways we can change that impact.
First we have saliva that 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. Next is the way that chewing reduces digestive distress and improves assimilation, allowing our bodies to absorb maximum nutrition from each bite of food. Increased chewing produces more endorphins, the brain chemicals responsible for creating good feelings. A third important factor is how it affects our weight-loss efforts. It puts our bodies in the “fight or flight” mode when we eat too fast, increasing our cortisol levels which negatively effect our weight.
Taking time to chew and taste your food allows you 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. Start with turning the TV and cell phone off, maybe playing some relaxing music, enjoying the company of the person you may be sharing a meal with, or just enjoying the quiet solitude. Pay attention to the color, textures and smell of the food and to your breathing and chewing. Make it a relaxing, enjoyable experience. This can take time to adjust, but it is well worth it because as you create a new habit, you’ll begin to appreciate the new relaxed experience of eating. Eating is part of our everyday life, so let’s learn to savor and enjoy it!
