Chew softer foods such as berries, fruit, or cooked vegetables at least 5 times so your saliva and digestive enzymes can mix with your food to aid in digestion. Focus on chewing all of the food in your mouth to help form a bolus, which is a round mass of food that makes swallowing safer and easier. Some fruits, like watermelon, may only take 4-5 chews before it's broken down enough to be easily digested. Avoid taking 1-2 bites and then swallowing your food or it won't be properly digested, and you can experience gas, bloating, and intestinal discomfort. Count each of your bites as you chew tougher or crunchier foods such as cooked meat and vegetables like celery, radishes, or carrots to help break them down into more easily digestible pieces. Some foods may not need to be chewed as many times before they're broken down enough to be swallowed easily, but aim for 30 chews. Take your time and count each of your chews to help slow yourself down and chew your food properly. Take your bites of food and chew them slowly, focusing on each chew so you can properly break the food down and mix it with digestive enzymes in your saliva. Avoid using quick, choppy bites, which won't properly grind up your food. Eating more slowly also gives your stomach time to signal to your brain that you're full, which will help you avoid overeating. Move harder or tougher foods such as nuts, seeds, and crunchy vegetables to the back of your mouth where your molars are so they can be properly chewed and broken up to make swallowing and digesting them easier. Avoid swallowing hard or tough pieces of food whole to reduce digestive issues. Your molars are designed to help you chew up tougher foods, so use them! As you're chewing your food and breaking it down, use your tongue to move the pieces around your mouth so all of the food is evenly and properly chewed. Feel for pieces of food in your mouth with your tongue and move unchewed bits over to your teeth so it can be properly chewed. Be careful not to bite your tongue! Continue chewing your food until it's liquid and there aren't any pieces that are still crunchy or tough. When the food is evenly chewed and broken down, you can swallow it and take another bite. Some foods will require more chewing than others, so make sure your food is smooth and liquid before you swallow.
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One-sentence summary -- Break up softer foods by chewing them 5-10 times. Start breaking down meat and crunchy vegetables by chewing them 30 times. Keep a slow and steady pace when you chew your food. Use your molars to chew tougher foods to break them up. Move food around in your mouth with your tongue. Swallow your food when there aren't any more lumps in it.

Put 0.5 ounces (14.1 g) of goat cheese in a bowl and use a fork to start separating and condensing it. Add 2 tablespoons (30 g) of plain yogurt and mix the combination together until it's smooth and the goat cheese is fully mixed with the yogurt. You can get crumbled goat cheese if you'd like and skip the step on mashing it. You'll still need to mix the ingredients together though. Grab 2 slices of whole wheat, rye, or multigrain bread. Set them out on a plate and use a butter knife to spread the cheese and yogurt evenly over 1 side of each slice. If your smoked salmon is pre-cut, you can simply layer it on top of one of the slices of bread. If it isn't cut, use a chef's knife to trim 1.25 ounces (35.5 g) of smoked salmon into 4-5 thin slices. Thinner slices are better than thicker slices, since smoked salmon can have kind of an odd texture in a sandwich if you bite into a big chunk of it. Run a cucumber under cool water to clean it. Set it out on your cutting board and hold it down with your nondominant hand. Use a chef's knife to slice 1/4 of the cucumber into 0.51 inch (1.32.5cm) slices. Add them on top of your salmon. Take a lemon and cut it into 4-6 slices. Squeeze the lemon juice over your sandwich to give it some citrus flavor. Sprinkle a pinch of salt and pepper over your sandwich. You can also choose to add more salt and pepper or skip it completely. It's all a matter of personal preference. Add your second slice of bread on top of the salmon and enjoy your sandwich! You don't have to use all of the lemon. You can squeeze as much lemon juice over the sandwich as you'd like. Chives and dill are popular toppings that you can easily add to your sandwich. Your sandwich will be good for 1 day after you've made it. It won't hold for much longer than that before the bread starts to get soggy and the yogurt sauce starts to go bad.
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One-sentence summary -- Mash your goat cheese with a fork and mix it with the yogurt. Spread the cheese and yogurt over 2 slices of bread. Add your smoked salmon to 1 of the slices of bread. Cut 1/4 of a cucumber into thin pieces and add them to your sandwich. Season your sandwich with lemon juice, salt, and pepper.

"Pushing" down with your feet causes the board to accelerate or decelerate. Push on your front foot to move forward and on your back foot to slow down, but only as much as the rope will allow. You want to ensure your chest is always over your toes, and you are utilizing your heel and toe edges to do the turning. Lean the way you want to turn-- if you are right footed and want to go right, lean into your heels. You are dipping a bit of the boards edge into the water in order to turn. The wake is the triangular surf behind the boat's engine, and it is often bumpy to ride behind. Turn your board out of the wake for the smooth waters on the sides, especially if you plan on trying out some "flat water" tricks. Be ready for a bump at the edge of the wake. While it can take some getting used to, having a solid core and slightly bent knees will work wonders. Once you're comfortable turning it is time to get some air. Get outside of the wake then turn quickly back towards it. Put light pressure on your back foot to push the nose in the air and keep your knees bent as you hit the wake, popping you into the air. Slightly extend your legs so that you can bend your knees on the landing, much like you would after jumping off a high ledge. Pull the rope in 2-3 inches to keep it tight as you start the jump. The form is the same for jumping on a skateboard, but it is still simple even if you've never skated. Get to some flat water either in the center of the wake or on the outside. Put pressure on your back foot so that the front sticks up out of the water, then use both feet to hop up, sucking the board up with you. The board should follow. Your feet will need to be back a bit so that the back foot is near the end of the board. . The mechanics of wakeskating are similar to skateboarding, so anyone with a background on a board can transition easily into the burgeoning watersport. Some tricks to try out include: Riding one-handed. Spinning 180 or 360 degrees. Kickflip. Pop Shovit.
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One-sentence summary --
Put pressure on your feet to move the board around. Lean into the edges to turn. Turn out of the wake for smoother skating. Use the edge of the wake like a ramp to get some air. Perform a simple ollie, or jump, in the water. Try out some skateboarding tricks