I am having trouble with biscuits - as has been obvious from previous entries. So when I spotted this this morning I decided it seemed like a good idea to give item one a go today before I eat a biscuit.
I have decided to give ALL the items a go over the next few days - in fact I may try the whole 30 days course they suggest. After all what have I got to lose -apart from 1 minute a day.
Remember: one, once a day, just for a minute.
Day 1: Today, once before you eat, tune in to your hunger signals. Scan your body from head to toe for any physical sensations connected to hunger. How are you feeling about the fact you are about to eat? What are you telling yourself about the food?
Day 2: Today, rate your hunger once before you eat: are you starving, very hungry, hungry, peckish, not hungry?
Day 3: Today take a minute to make a list of all the foods you crave and overeat. Put a tick next to all the ones that you think are fattening and you shouldn't be eating. What does this list tell you?
Day 4: Today spend the first minute of a meal completely focused on the food. Take a good look at it, smell it, take a bite, chew slowly and let the subtle tastes and textures develop on your tongue. Swallow slowly and follow the food down into your stomach as far as you can. What do you notice?
Day 5: Today, rate your satisfaction once after you've eaten: are you very satisfied with what you eaten? satisfied, not very satisfied or dissatisfied?
Day 6: Today spend a minute enjoying one thing you eat. Give yourself 60 seconds to relish, savour, taste, appreciate. Enjoy it.
Day 7: Today take a minute to list as many adjectives that you use to describe your body as you can think of. Put a tick next to the ones that are kind, loving, supportive, respectful and appreciative. Give yourself a pat on the back for each tick.
Day 8: Today, listen to 'Free 60 secs to Perfect Posture' created by movement practitioner Liz Bussey of BodyMap. Get it now at www.Busseybe.com
Day 9: Today take one minute to think back over the last nine days and appreciate yourself for all the actions you have taken. Formulate the sentence and actually say it to yourself: What I appreciate about myself in the last nine days is...
Day 10: Today take a minute, once, to ask yourself the following questions about the food you are going to eat:
- Do you like it?
- How did you choose it?
- What do you know about it?
- What do you know about the ingredients?
- Do you think it's healthy, unhealthy or 'neutral'
- How often do you eat it?
- Why are you eating it now?
Day 11 to 30: Repeat from Day 1
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