DAY # 6



Good morning Mindful Eating Challenge family!  Today we have another fun exercise 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.

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. 

Carbs are all the starchy things we all love (bread, pasta, potatoes, rice donuts, pastries, etc) and things you might NOT think are carbs because they are typically categorized as “healthy”, like 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 these type of carbs because they are considered a “whole” food.  Not only do you have a wide variety to choose from, but also they are loaded with plant protein and fiber which keeps you fuller for longer.  Still be mindful of portion sizes because ½ cup of beans is about the carb equivalent of a piece of bread ( 1 carbohydrate serving = 15 grams of carbs).  What I have noticed with my digestive system is that a cup of beans 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.  

Let’s get the most nutrition out of our food, help that digestive system and CHEW, CHEW, CHEW!

Day 5 Muscles of Chew & Swallow.png