DAY # 6
CHEW, CHEW, CHEW.
Today I will chew each bite of food 20-25 times, until it is the consistency of applesauce.
And yes, if you eat applesauce you still need to CHEW! It helps with digestion and here's why...
When you chew your foods you release digestive enzymes in the mouth to help break down your food so your stomach doesn't have to do so much work (and you absorb more nutrition from your food). Carbohydrate digestion begins in the mouth so it's very important to chew your carbs well, including applesauce and smoothies. Chewing your food well also helps to break down large bites of food, decreasing the stress on the espohagus too.
Carbs are all the starchy things we all love like whole grain breads and pasta, potatoes, French fries, rice, donuts, cookies, cakes, pastries, etc and things you might NOT think are carbs because they are typically categorized as “healthy”. Think non-starchy veggies and fruits. Beans, legumes, lentils and peas are also carbs because anything sticky to the touch, when cooked, is usually a carbohydrate.
I love beans, legumes, peas because they are considered a “whole” food but also are the foods that some of the oldest living people on earth regularly consume. Not only do you have a wide variety to choose from, but also they are loaded with plant protein and belly-friendly fiber which keeps you fuller for longer periods of time. What I have noticed with my digestive system is that beans, legumes or peas either in a soup, stew or salad keeps me satisfied for a longer period of time than meals with two pieces of bread. See what works for your digestive system and satiety level.
That being said, if I have a thick slice of Star Provisions sourdough bread, toasted with coconut oil and a nut butter like Georgia Grinders hazelnut butter (OMG) - I can go for a good 4 sometimes 5 hours before I’m hungry again. From a meal satisfaction perspective, I prefer a pretty thick slice of toast compared to 2 thinner slices. Ick, just reminds me of the ol’ diet days with wimpy bread!
For me, eating bread again took time and trust since the mental diet dialog was “if you eat bread you will gain weight.” Really, so if I eat a piece of bread, or two, I am going to gain weight? This is ridiculous. You have to challenge the diet beliefs.
Now if you eat half a loaf every day I’m sure you would, but the important thing we are doing during this challenge is reconnecting to your innate belly wisdom. Unless you have the activity and workout schedule of Micheal Phelps pre-Olympics, I’m pretty sure your body would never ask for half a loaf, or more than several slices.
Today’s challenge is designed to help you build a stronger connection to your eating habits that will ideally help you SLOW DOWN at meals + snacks and perhaps reduce your portion sizes. Let's get the most nutrition out of our food, help that digestive system and CHEW, CHEW, CHEW! It will thank you later :)