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?

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 (pictured left), 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 works well as a natural insecticide (isn't nature amazing?) but 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.  Quinoa cooks in no time!  It is so versatile, it can provide the base for a breakfast porridge, a sweet dessert, or endless variations of lunch and dinner. 

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.

After more than 16 years in the financial services industry in Change Management, I decided to follow my passion to help others more directly. A vegetarian since the age of 14 (and a Southern vegetarian at that!), I've been an advocate of conscious living for some time. Delving more deeply into nutrition seemed natural and an ideal way to help others, especially given the current health crisis that is creating so much inconvenience and pain. As the late astronomer and educator Carl Sagan said, "we are made of star stuff." Literally, we are organic beings made from the same elements that make up the universe and to regenerate we need organic materials. We need to eat foods our bodies recognize. We are doing ourselves a great disservice by consuming all of the artificial, synthetic junk-food made available to us by desensitized, profit-hungry corporations. There is a time and place for packaged food and pharmaceutical drugs, but they should be last resorts - not how we live on a daily basis. Our bodies can heal themselves when given adequate amounts of organic vitamins and minerals. These essential elements are best assimilated through whole foods rather than synthetic versions. I look forward to sharing ways to live healthier lives through these newsletters and my counseling services.    

I received my certification to practice Health Coaching at the Institute for Integrative Nutrition- the only nutrition school integrating all dietary theories with an emphasis on the whole person, designed to help individuals determine what works best for them. I completed the Food As Medicine course through The Center For Mind/Body Medicine, and am enrolled in the Natural Kitchen Cooking School to become a Natural Foods Chef (May 2010). I am also a certified personal trainer and incorporate exercise into my counseling services. Come join our running group in Myers Park every Mon/Wed/Fri morning at 6:30 a.m.  Beginners are welcome! Contact me for details.

I offer a complimentary one-hour health consultation. If you or someone you know needs support, I'd love to hear from you to see how I can help. Just complete the confidential Health History form located in the bottom right-hand corner of my website and we'll meet to discuss your specific health goals.

Sincerely,