How to eat:
Sit down to eat (no computer, books, or TV). If this is terribly hard, turn on a screensaver. Take small portions and eat very slowly. Put the utensil down between every bite and don't pick it up until my mouth is empty. Take a sip of my beverage between bites. Chew each bite 40 times or until it is goo. This is the first great commandment for weight loss! Focus on tasting, savoring, and maximizing the pleasure of each bite. Eat slowly, comparing flavors, and chewing eat bite until all flavor has been extracted. This may be the only opportunities I have today to meditate. I close my eyes sometimes to enhance the sensation of the flavor. I smile to feel my mood lift and my body relax. I breathe deeply and embrace the whole mind-body relaxation. Make my small portion take as long as everybody else's entire meal with seconds and thirds. As I finish my food, I ask myself how I feel. If I feel too full, I make a mental note to prepare a little less next time.