Today, I’m happy to introduce for the first time, the Save Our Bones Daily Double Challenge. I'm super excited about this as it'll allow me to be more personally involved with the little details that can make a big difference in your bone-building success.
My goal is to keep you motivated and to help you stay on track, to insure that you’ll apply bone-healthy actions now, not later.
What’s more, it'll also tap into the power of our community and by leaving your comments and ideas below, it'll greatly help everyone to stay motivated and actively involved.
Here's How It Works
On Daily Double Challenge days, I'll send you two challenges that are easy to apply. You'll do them, then come back here and leave a comment on your challenge completion. This will greatly motivate the rest of the Save Our Bones community. Simple!
My hope is that as you practice the bone-healthy habits for one day, chances are they’ll become second-nature to you.
So let’s get started now with…
Challenge # 1
What: Chew your food really well
Why: It may sound silly or perhaps way too easy, but trust me, it’s not. We have a tendency to chew food in a rush, sometimes gulping it down – without even realizing. However, it is very important to chew food really well. Because the more you chew, the more alkalizing your food will become.
Digestion actually begins in the mouth, where saliva does a lot more than just moisten food so we can easily swallow it. Saliva contains amylase, also known as ptyalin, which helps digest carbohydrates, and in particular, starches.
And there’s more; bicarbonate ions are also present in saliva, helping you with your alkalizing goals. Plus bicarbonate seems to activate another enzyme: cellulase, which is involved in breaking down cellulose, commonly known as fiber, found in many veggies, fruits, grains, legumes and seeds. So chewing your food well also helps digest it better.
How: For this challenge, be more aware of the length of time you chew your food for, and when you would normally swallow the food, chew a few times more.
Challenge # 2
What: Take deep breaths throughout the day
Why: As I write in a blog post titled ‘Breathe This Way and Help Your Bones', deep breathing has many benefits that relate to your bone health and to your general health.
In essence, and as it relates to your bones, deep breathing is a great way to lower stress, which as I explain in the Osteoporosis Reversal Program, can harm your bones. It can also help your body get rid of acidifying toxins.
If you happen to be a shallow breather, you’re not taking in as much oxygen as you might need.You are also not exhaling sufficient carbon dioxide out of your body.
How: The challenge is to pay special attention to the way you breathe. Every hour or so take some deep breaths, and concentrate on feeling each one reach your abdominal area. Then take your time to fully exhale.
So here’s your Daily Double Challenge for today, and I’m looking forward to getting your feedback, motivational ideas, and more below. And look out for more Double Daily Challenges to come.
Till next time,
The more our foods are cooked and processed, the less we chew them. I chew raw foods much longer than processed cooked foods. I try to eat at least 75% of my foods raw.
Thanks for the 2 challenges! I have tried to do the first one every since I first read it in your materials. I am sure it does have great value. The second one I shall attempt to do more often each day. I go to an exercise class two times a week and we do a lot of deep breathing there and I do a little bit when I do exercises by myself on additional days of the week. Now the challenge will be daily and throughout the day. I will try to do that!
I agree with WendyNC, as my bones feel weather cmnoig. I think it’s got something to do with atmospheric pressure changes before a storm. Eric Sloane in his fine Weather Book mentions that, quoting a poem that includes the line Old Betty’s bones are on the rack.
I have been trying to chew more; know I frequently eat too fast. I also have been taking deep breaths often, as I know it is good for you. I don’t believe I am really a shallow breather, but I love the fresh air (especially in the fall) and love to breath deeply. Thanks for your challenges. Look forward to more.
Two things I know that I need to work on. Chewing is hard because I have a couple of missing teeth. Sometimes I forget to breath and hold my breath when I am stressed. Thanks for all your great advice Vivian.
THANK YOU VIVIAN!!! I just received the good news that my T-scores have made a “significant improvement”. Although I am still in the “Osteopenia” category I am heading in the right direction thanks to your Osteoporosis Reversal Program and the information and encouragement on your website. May God continue to bless you and your work. Louisa
That’s fantastic to hear, Louisa! Thanks so much for sharing your good news with us, and keep up the good work! 🙂
Dear Vivian – I have never commented before even though I have your program and have been reading your blogs/e-mail. I am thrilled with the challenges you have put forth. I have always been a slow eater, but still don’t think I chewed enough – just waited between bites. Now I’ll pay attention to my chewing. Also, I’m an A type personality and stress seems like part of my day. I’m really going to take time slowly deep breathe from the belly up and count as I breathe in and out. I have begun a journal of your challenges and plan to do all I can. Thank you for caring about our bone health.
Love your comment Vivian.I have always found it a problem to chew my food as it goes cold before i am finished,but i will give it a try it is a hard thing to do if you feel hungery no problem with deep breathing though
I’m just back from a three week vacation where I ate too much, too fast, so the timing is good. I have never chewed my food long enough and am usually one of the first to finish eating in any group. This is going to be a great challenge for me! Thanks, Vivian.
my computer has a notepad function and I put Vivian’s 2 challenges on a notepad right on my desktop to help me remember this every day… will do a note just of Vivian’s reminders – these and future challenges
Chewing food thoroughly also helps control acid reflux.
Thank you,for the reminders. This is a boost to my effort to chew thoroughly and breathe deeply. I’ll work at these two practices more diligently. Your program is, and has been, a Godsend to me. Along with my naturopathic doctor, you have saved me from Fosomax. It’s been a year and a half since I stopped taking that bone destroyer! I don’t want to have another bone scan just yet due to radiation. However, I am eager to know how my bones are doing. They feel great thanks in large part to you,Vivian. God bless you!
Vivian,
I really like the daily challenges. Keep them coming! I’m already looking forward to the next one!
Donna
I’m always the first to finish my meal now and used to be the last. My husband sometimes comments, “You must have really been hungry the way you wolfed down your food. This is a wakeup call for me. And I’m also a shallow breather. At times my body takes over and makes me gulp air. I’m really going to give this a try. Thanks.
Although a slow eater myself, I didn’t realise the profound effects that chewing could have on the body as a whole, let alone the bones.
As for deep breathing, I do realise the importance of it but as with most people, it so easily slips from the conscious mind. I recently had a local anaesthetic (injection) to the eye prior to cataract surgery and had to be reminded to breathe! I then realised that I was actually holding my breath and immediately took several deep breaths which helped me to relax, but I had to be reminded.
Thank you Vivian for your idea of daily challenges, I think they will help many people beyond their expectations.
Chewing and breathing info very good and timely.
I travel (wife is with US Peace Corps) frequently and am in Romania presently. Diet control is challenging, but do able. Back to US tomorrow and more control.
Hugo
Deep breathing am improving daily.
I have a tendency to swallow lumps of foor not ground down properly. From to day I must take more time chewing and eating.
Looking to the challenge.
Just what my Mom use to say, chew 20 times per bite and breath to fill the diaphragm . Thanks for the reminder.
Thank you for caring so much as to teach us these wonderful things. With 8 children I did not evin get to tast food because I was always busy. And I have learned these things but we become complacent and forget. Thank you for reminding me. Know I can start over.
Qwestion dose chewing and breathing help pain like stenoses of the spine?
When I cook my oatmeal in the morning I put walnuts and raisens because it helps me chew it witout gulping it down as I usualy do. My children use to joke about inhailing food that is a no no but they were just joking. But we do get it doun and move on. Boy you are going to change a lot of peoples habits Vivean. THANKS
Vivian, Thank you so much for all your advise. I must admit, I have always seemed to be so busy, that I have not taken the time to breathe or chew my food properly. Your reminding me to do this is really helpful, especially since I now know it will help my bones.
Dear Vivian, thank you again for reminding us what we know all along and neglet to do. I always take several deep breath before starting my meditation but forget to do it through the day. As for chewing, my husband does not chew at all, and once he end up in the operating table. That’s how important it is. I’m doing my best.
Martha
I have been doing the “chew” thing since 1986. Went to a 10 day silent meditation retreat and one of our practices took place while eating. This one just stuck.
As to breathing?? I coach people’s breathing. This is a moment to moment practice for me. Every motion I make rides on my deep breathing.
Good to be reminded.
Thanks and I enjoy everyone else’s comments too! Deep breathing isn’t as easy as it sounds but it is important as is chewing food well. Thanks for the challenge to work at it!
I have always chewed my food well, and do deep breathing but not as often as I should. I will try to do more on a daily basis. I fine at bedtime, when I have alot on my mind, deep breathing helps me get to sleep. Thanks Vivian for your support and encouragement.
Hi! VIVIAN,
That Was VERY GOOD ADVICE You GAVE US IN THIS ARTICLE. Thank You VERY MUCH For SHARING IT With Us!
I Think If We All Tried To Chew Our Food For At Least 15 To 20 Seconds, That Might BE VERY HELPFUL!
As For Taking Deep Breaths; I Think You Should Try To Take At Least 2 Deep Breaths Every Hour Or So; But Do What You Think Is Best For Yourself!
LOVE, MS. L.
Thanks for the reminders (chewing and breathing).
Great ideas! I had no idea that slowly chewing your food was so beneficial. Thanks for all your encouragement!
I recently told my personal trainer that I was feeling groggy and he said, “Breathe deeply. You’re not getting enough oxygen.” I did. . .and he was right! But while I do breathe deeply at times, I need reminders to do so on a regular basis. Thanks!
These are both great challenges. I’m working on the extra chewing.
Great challenge, thank you. I really enjoy the slow, conscious breathing.
I need to be challenged each day so that I don’t slip back into old habits. Thanks for the advice.
Thanks for the two challenges that are something I can do.
It definitely takes longer to eat an apple this way :-).
Any ideas about how to get your husband to chew this way??
I recently started eating more slowly and chewing my food more thoroughly. I find that I have less gas and indigestion.
Thank you for the easy and practical suggestions to help us keep our bones healthy. These are great for helping me to stay on track in trying to live and eat more healthily.
Now, that is a challenge I can handle! I knew chewing is important, but this extra info is helpful. I may be able to use it to convince my husband to slow down and chew! (When I bring it up, he says it is from when he only had 15 minutes to eat lunch in school. He’s 61. I told him that that excuse is no longer valid!) He has expressed an interest in eating alkaline, so here we go!
Thanks!
Thank you for two easy and important suggestions!
Hi,Vivian—I feel so much better about the care/treatment of my bones, having read your book and e-mails. I am taking an algae-based calcium supplment, as well as the daily multi-vitamin called “The Kitchen Sink.” Do you think this is a good choice?
I love your suggestions!
thanks for your information on breathing and chewing your food slowly, i will really try to do both = thanks again, marge ramsaur
I was happy to see that I already do the first two challenges. As a former singer, I was taught to take deep breaths by feeling my ribs expand, not just my chest. I use these breaths, not only for my bones, but to relax, relieve stress and to feel my lungs being “swept” clean!
This is a great idea! Both are thins we can easily do. Thank you so much! I look forward to the upcomming challenges.
Hi Vivian,
Thank you for the daily double challenge and advice. We do need to be reminded even though these things seem easy.
Sheila
Your deep breathing suggestion is one of my favorites. I have incorporated it into my exercise program and the results have been short of fantastic. I am 80 years old and I need all the help I can get to keep my body together. Deep breating was one of the best changes I made in the past year and I feel as though I am 65 again. My neurologist complimented me when he told me I don’t look my age.
I have your book and am very impressed with it.
It’s interesting as I have been chewing slowly;
in fact my husband gets annoyed as he thinks I eat too slowly and is always trying to hurry me up. I try to do deep breathing and did some last night which really relaxed my muscles. I guess it helps the muscles, joints, and bones in total. My husband and I are both vegetarians(really vegans as we don’t use dairy) though I do eat greek-style (non-flavored/non-sugar yoghurt) yoghurt. I recognize the power of chewing well. I’m glad to know what I have tried to follow is confirmed. Jeanne from Mississippi
I’m breathing better & enjoying every breath!! Also working on the chewing. Every little thing helps in the overall picture!! Thanks Vivian
It’s always good to be reminded to do things we know we should.
Thank you Ms. Vivian for sharing such vital information with your readers. I do appreciate your taking the time out to give us information to benefit the health of our bones. You are amazing. Thanks again.
It’s always nice to have a reminder no matter how small it may seem.
VIVIAN
I READ YOUR SAVE OUR BONES PROGRAM AND LEARNT ABOUT THE EFFECT OF MILK ;I WOULD LIKE TO KNOW WHAT IS YOUR COMMENT ON THE MILK WHEY ??? THANK YOU
M Gabriella
I recently wrote a blog post about whey, Gabriella, so I have lots of comments about it. 🙂 Here you go: https://saveourbones.com/the-whey-to-bone-health/
Recently a neighbor told me that Thich Nhat Hanh, a Vietnamese monk, tells his followers to chew every bite 50 times. Another friend responded, “My grandfather told us to chew every bite 100 times”. I went home and because I have had gut issues alot in the last years, I tried it. Wow! It was very disconcerting to actually count each bite and chew until it was liquid…. however, after the first meal, my stomach didn’t hurt…for the first time in years I think. I realize that I would make a few perfunctory chews, add another forkful, and swallow. THIS IS HUGE for our digestion as well as bones. You are the best!! PS: I chew this way at every meal now. No pain.