This seems to be a lost art. When you chew your food completely, your Brain has the ability to “orchestrate the symphony of digestion.” It can tell your digestive organs, with the help of information from your taste buds and your sense of smell, how much protein, fat, carbohydrates, fiber, vitamins and minerals are in your meal. This is so they can produce the correct mix of digestive juices to extract the most from your meal. Many people “inhale” their food, chomping it only several times before swallowing it. This makes your system work overtime and gets you poor results when it comes to providing you with the best building blocks to build new “you” cells. The reason we’re having food in the first place. Just think, it’s much easier to break apart ground meat than the same amount of steak.

GOAL 1: Chew each mouthful of food 20X before swallowing.


We are made up of 55%-65%. It is the great solvent, allowing the proper nutrients to get into our cells, blood stream and intercellular compartments. It also helps to filter out more easily, the Wastes and toxins that we make or are exposed to daily. Think about this. You can live without food for weeks, but you can only live without water for days. Drinking a lot of water with meals is not a healthy habit. If you chew very well, you won’t need lots of water with your meals.

GOAL 2: Daily water intake (in ounces), generally equal to one half your body weight (in pounds).


This is another one of those healthy habits that seems to have been lost in our fast paced modern culture.

We need oxygen to “burn” fuel for energy, which is necessary for any bodily activity. Keep live plants around your home and work environment. They produce oxygen for you, and use the CO2 we exhale to do it!

GOAL 3: Do a 4-7-8 BREATHING CYCLE before bedtime and at anytime you’re feeling stressed or overwhelmed. Do it like this.
BREATHE IN through your nose deeply for a count of 4. HOLD your breath for a count of 7. EXHALE through your mouth for a count of 8.

Repeat this 5 times, and then return to your regular breathing pattern.


The earth’s frequency is calculated to be 7.83 Hertz (Hz).
This corresponds to the range of Theta brainwaves (4 – 8 Hz). These brainwaves are our gateway to learning, memory and intuition.
This frequency encourages our senses to withdraw from the external world of stimuli and focus on our “internal” signals. Get in touch with yourself and the natural wonders of the world we live in.

GOAL 4: Walk/Stand/Sit BAREFOOT on real grass or sand or at the water’s edge for 5 to 10 minutes each day.

If you want to multitask, you can practice your 4-7-8 Breathing at the same time!


Many of my patients, perhaps you as well, have difficulty with this one, too. If you eat too late in the day, this will elevate your blood sugar, your insulin, your cortisol levels, and throw other hormones into activity at a time when your body’s systems should be recharging or regenerating.

There’s been a lot of interest in “Intermittent Fasting” lately. We can talk about that, and other topics of interest to you, in a future article.

GOAL 5: Eat BREAKFAST like a King/Queen. Eat LUNCH like a Prince/Princess. Eat DINNER like a pauper. Multitaskers… practice CHEWING while eating, and remember, not too much water (or other liquids) with your meals.


Have you noticed that you sleep much better when your hurricane shutters are up? Me too! Make sure your bedroom is dark. The blue light from cell phones, TVs and other electronics is disruptive for your sleep. Turn them off, and don’t have your phone charging near your body at night..during the day, keep your phone off your body. I am constantly having my patients remove their phones from their back pockets, and their front pockets. EMFs are a big deal. If you’re using a “blue tooth” headset, and have an earpiece in during your workday. STOP IT.

Since our body’s rhythms coincide with daylight/darkness cycles, try going to bed, to sleep, about 2 – 3 hours after finishing dinner.
Some have postulated that for every hour of sleep you get before midnight, it is physiologically equivalent to 2 hours of sleep. Food for thought: How many hours of sleep do you get on the weekends or on vacation, when you don’t have to get up for work/school? That really might be what your body needs every night. Just sayin’.

Multitaskers: Try standing barefoot on the grass at 8:30 PM, and do another cycle of 4-7-8 breathing.
Relax, try not using any electronics after that. Sweet Dreams .

GOAL 6: SLEEP as many hours each night, as you do when you’re on vacation.

Note: Part of the Human manual, of course, will include exercise. We will talk about that in a future article.

Until next time… BE WELL… STAY WELL.

By: Dr. Lewis Arrandt

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