Put Food in Its Place
This chapter doesn’t actually address emotional eating. Instead it lays the foundation for healthy eating patterns which help your energy and focus. And those things will also give you more power against emotional eating.
This week, remind yourself there are only two purposes of food:
- Fuel your body
- Appreciate flavors
Measure all of your food intake against these two guidelines. Then use the tools in this chapter to help you stay consistent with your eating patterns.
Here are three of the most important ones to use every day:
- Half-off special – Simply eat half as much as you normally would or limit yourself to half of what you actually want. This works great with meals such as lasagna as well as sandwiches or cookies. I love using this tool when I travel because it reminds me of ways to manage my food when I’m not following a specific program.
- First two bites – You may not realize it, but the first two bites of any food will always have the most flavor. If you keep eating after that, you’re just “feeding.” Of course, if you’re physically hungry, eating more of the food serves a purpose. But if you want to appreciate the flavor, be aware that no matter how much you eat, the taste won’t get any more wonderful than those first two bites.Not only do those first bites have the most impact on your taste buds, they’re also the only ones that have any emotional power! Once you finish those first bites, you’ll have received whatever benefits the food can do for you. Eating more of it simply won’t bring you additional satisfaction or make you feel any better.
- Savoring – Another way you can increase awareness of your food is to use the concept of savoring. With this technique, you eat a very small amount at a time. But while you’re eating, you pay total attention to how the food tastes and feels. Next time you eat one of your favorite foods such as a piece of cheesecake or something chocolate, savor it and notice every detail.Take tiny bites, about the size of a fourth of a teaspoon, and then pay total attention as you eat the food. With each bite, allow yourself to feel contented and satisfied. Savoring works especially well with sweets and desserts, but it can also give you a new appreciation for foods such as pasta or green beans.
Today: Read Chapter 2 in Life is Hard, Food is EasyIf you don’t have a copy yet, click here to read an excerpt that includes Chapter 2.
You can write answers for this week’s questions in your notebook or journal, or download the worksheet below for your answers.
Click here for the Week 3 Worksheet.
Assignment: Focus on the two purposes of food: fuel your body and appreciate flavors
1. Write down a few areas where you struggle with taking care of your fuel needs. Do you tend to skip meals, get too hungry, or forget to plan ahead? Come up with a strategy for each of your problem areas.
2. Where do you struggle most with appreciating flavors? Do you tend to eat too fast, clean your plate, not pay attention to your food? Create some plans to help you manage these issues, such as setting a timer for your meals, forcing yourself to leave a small amount on your plate.
3. Choose a food to savor. Spend a few minutes on this exercise by taking very small bites, noticing the texture as well as the flavor, then after you’ve finished, see if you want more of that food. Write some notes about your savoring experience.
Usually savoring helps you feel satisfied, even with a small amount of a favorite food.