Chewbetta, even if you're hungrier than a Wookie
Revelations for your Resolutions Part 2 ... from the easier said than done files
To kick off a running feature around possible New Year’s Resolutions, I started bold: by stating my case against chicken. Hopefully the size of that post (and, to many, the size of the ask) didn’t scare you off, because this feature will mix grander schemes with simpler tweaks.
Although, some tweaks also fall into the “easier said than done” category. Alternatively, there might be do as I say, not as I do elements to some of these ideas.
Parents often scold their children for barely chewing their food. Yet, when they’re hungry, are they that different from Homer Simpson turning into a remorseless eating machine?
(I thought there was a Simpsons bit about Homer not even chewing his food at all, much like a dog. But I couldn’t find it. Anyone know where that came from, or did I just hallucinate it?)
So, in 2023, emulate another beloved beast and Chewbetta.
For the most part, WebMD covers the bases well, although I don’t think I’d broadly recommend cereal over a healthy shake/smoothie (I’ll get to shakes and smoothies in a moment). Also, I worry if talk about the benefits of chewing gum might cloud the need to avoid added sugars, and people might open the wrong floodgates. But it still captures the general vibe of why it’s best to chew your food more rigorously and slowly.
By taking longer to eat, you might realize that you don’t need to finish your plate, possibly saving you calories/etc. off the bat.
Even if you clear your bowl, you won’t finish as quickly, and then maybe you won’t incorrectly seek out more food.
The better your food is chewed up, the easier it is to digest.
This process might also mean that your food will keep you full longer.
And, hey, if you’re eating something tasty slower, you get extended yums.
Specifics to chew on
In searching, I’ve seen recommendations of 30+ chews. This is one of those spots where the newb part of Newbtrition shines through: I don’t know. I have a sinking feeling that, even during these wiser days, not every bite is getting 30+ chomps. And I doubt you should beat yourself up when you warp into Homer Mode.
Even just from the standpoint of reducing the risks of choking and maybe lowering odds of things like heartburn, taking smaller bites and chewing those bites much more is something to aspire to.
Maybe getting it perfectly right won’t be easy. But I’d say it’s a fairly simple ask to do a little better.
20 minute rule
It seems like there’s something of a “20-minute rule” when it comes to becoming satiated. Your brain may need about 20 minutes to signal that you’re feeling full, or approaching fullness.
By hurtling through a meal, you may eat a lot more than you needed to. Sometimes your poor tummy won’t feel so hot because of it.
So, chewing better is big. There’s also an argument for trying to enjoy at least some meals without the distraction of a phone or computer or book. Anything to get you to focus on chewing and tasting, and not just sort of mindlessly burning through that dish.
Again: I’ll be the first to admit I’m not perfect at this. That said, on a daily basis, I’m making sure to limit the number of times that I’m just starving. If you go into a meal with less of a feeling of desperation, you’re more likely to chew slowly and generally not go into a frenzy.
As Newbtrition goes along, I’ll delve into specifics more. But I really enjoy chomping on a few nuts (stop laughing) or eating a quick-fix fruit like an apple, pear, banana, or prune to avoid getting too ravenous. At times, tea can be a great way to buy time between meals, and I find tea to just be kind of shockingly beneficial in general.
With shakes/smoothies, it may be best to pretend they’re chewy (not Chewbacca, easy fella)
As you’ve likely noticed, I am a huge component of the ultra-healthy shake/smoothie.
In short: they’re a delicious way to pack in a bunch of healthy things to your diet that might be too tedious/time-consuming to eat all on their own. Crucially, you can also sneak in stuff you simply would rather not eat, often without even noticing.
Yet, on this chewing/satiation issue, smoothies and shakes can be tricky.
By blending them into a pile of goodness, it’s almost as if the machine did much of the chewing for you, saving steps for your digestive system. That’s good news in that easier digestion, but bad news in that you risk blazing beyond that “20 Minute Rule.”
My preferred shake setup is especially dangerous for this.
I often go either totally water as the liquid filler, or 80% water and 20% almond/soy milk. So this bad boy is closer to being healthy juice in its consistency (BEWARE OF REGULAR JUICE, described well here as “simply the sugar-containing water of the fruit,” denying you benefits such as fiber) than something thicker that would resemble a shake or even flat-out require a spoon.
There’s another reason I use a straw every time: acidic shakes and foods can temporarily weaken your enamel. Thus, I try to limit some of the damage by drinking it through a straw. (Also, be sure to wait at least an hour between a shake/tea/acidic food and brushing your teeth. Really, do your research there; two hours could be better.)
So, a watery tasty smoothie with a straw? Yeah, that could be an issue.
But I simply drag the time out. There’s also one optional addition often in my corner: dates. Those handy fruits would already earn their inclusion by virtue of their candy-level sweetness, yet another key is something that would seem like a drawback. They don’t always completely blend, so I spoon them out, killing some time as I get some chewing in.
Long story short, smoothies can easily fit in this picture, just don’t chug them down in two minutes. Do you really want that brain/chest freeze, anyway?
A less lazy me would’ve also made a Drinkbetta image. Maybe for 2024 New Year’s Resolutions?