100 DAYS OF WEIGHT LOSS--DAY 23
WEDNESDAY JANUARY 23,2013
Another way you can increase awareness of your food is to use the concept of savoring. With this technique, your eat a very small amount at a time. But while you're eating, you pay total attention
to how the food taste and feels.
LEARNING TO SAVOR
To practice savoring, choose a piece of chocolate or other type of candy that you can eat in five or six bites. One of the best options for this exercise is the Andes brand three-layer, rectangular mint.
Slowly unwrap your candy. Smell it and notice its delicious aroma.
When you're ready, bite off one of the four corners. Then one at a time, carefully bite off each of the three. As you eat, notice the texture and how the candy feels in your mouth. If you're eating an
Andes mint or a similaar candy, pay special attention to the separate flavors of chocolate and mint.
Next, eat half of what's left, and then finish eating the rest of it. You should have taken a total of six bites from your candy. As you eat the last bite, focus on the sensation of swallowing. Picture the bites moving down your throat and into your stomach.
Let yourself feel the candy as well as taste it.
ONE IS ENOUGH
After you've finish this exercise, ask yourself if you want another mint. Usually the answer is no. When you eat with this level of awareness, you receive an amazing amount of enjoyment and
satisfaction from your food.
Also, because you truly notice and appreciate the taste of the food, you get what you want, your craving stops, and you realize that you don't need to eat any more.
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.
You can use this savoring technique with any type of food.
It works especially well with sweets and desserts, but it can also give you a new appreciation for food such as pasta or green beans.
**Choose something to savor, ideally an Andes mint or a small square chocolate candy. As you eat, pay attention to the smell, the taste, and the texture as well as the sensation of swallowing it.
**In your notebook, describe what the candy tasted like as well as how it felt in your mouth.
***I haven't had any kind of candy since I have been on a diet 1-1-13and I am not going to start now. Not going to take the chance and fall off my diet. I will have a Strawberry Banana Yogurt. It taste sooo good!! You can taste the starryberries and banana in it. It sooo smooth and creamy.
**When you've finished, decide if you need more food or if you're content with what you ate.
***I was content, but could have ate another one but didn't. I will have one later this evening when I get hungry after dinner.