Challenge #9 ~ The First Meal of the Rest of Your Life

I think this exercise (as outlined on pg 154-155 of Thin Within) provides a great opportunity to put the eight keys of conscious eating into practice. My challenge this week will be to apply this exercise. Anyone else care to join this week's challenge? Keep me posted if you do!

First of all before you even start, try to set up the right environment (maybe china, music, flowers, special lighting, a favorite spot etc.), making sure it is a calm environment and reducing distractions. The book recommends that "it is best to eat this meal with the Lord as you only companion, although you may have someone with you if that person toally supports your desire to be conscious of your food and the Lord." Remember, "the main purpose of this experience is to taste and see that Lord is good."

Last June I typed up a summary of this exercise along with some quick point reminders.

1.) PRAY
"Ask God to help you honor the body He has given you by maintaining the appropriate boundaries, including time and place. Reaffirm your love for Him and your desire to enjoy the food He has provided."

2.) COMFY
"Select your favorite spot and wear clothes in which you are comfortable."

3.) #0
"Check your hunger level. Plan to be at a 0 so that you can truly enjoy the food."

4.) ENTER GOD'S PRESENCE
"Take a moment to enter into God's presence as you invite Him to be a part of your dining experience."

5.) NOTE ENVIRONMENT
"Notice everything about the environment. No matter how familiar it may be, look at it as if you have never seen it before. Thank the Lrod for all of His provisions."

6.) NOTE FOOD
"Before you start eating, become aware of every item of food. Notice how it looks on the plate. Express your gratitude for the beauty in teh colors of the food and its fragrance. Before taking your first bite, take a moment to thank God for His generous provisions, and pray that the food would bring physical satisfactiona nd health to your body."

7.) SAVOUR
"Chew the food slowly and notice the different flavours and textures."

8.) SAMPLE
"Sample each item and then ask yourself it it was enjoyable. Does it really delight you? Or did you just think it would?"

9.) RATE
"How would you rate each item on your plate from 0 to 10 (0 being awful and 10 being terrific)?"

10.) #5
"Before you continue eating, check in with your hunger #'s. Stop eating when you're at a comfortable 5. Remember, your empty stomach is only as large as your fist."

11.) THANK GOD
"When you've finished, once again thank and praise God, for this time and for what you have learned during the dining experience."

Challenge #8 ~ Slowly Savor

This is the last Thin Within conscious eating key to unpack! Wow, time has flown. And sadly I feel I have not put off the old self and put on the new in the past eight weeks. However, one positive is that I think the eight keys have really been ingrained in my memory much better than ever before. Digesting them one week at a time has given me a chance to absorb and apply the concept more fully.

So, here is the last one....

Eat slowly and savor each bite.

People often eat when they are distracted or distressed. Since we are not eating consciously at these times, the result can be overindulgence. If we eat only when we are hungry, and if we sit down, relax, and focus on our food, we will truly enjoy the eating experience and we can stop the habitual "inhaling" of food. You can enjoy your food, one small bite at a time. Go and enjoy choice food and sweet drinks (Nehemiah 8:10). As you "enjoy choice food and sweet drinks," you will be surprised how little food it takes to make you feel satisfied. As you eat more slowly, your stomach can accurately signal your brain as to when your physical need for food has been satisfied. TW pg10

This should be a fun and challenging challenge this week:-)

The first thing that comes to mind is that if I am not sitting to eat I am likely not eating slowly, savoring each bite or focusing on the food. I'm likely shoving it in my mouth as fast as I can.

The second thing that comes to mind is that IF I actually ate slowly and savored the food I'd be able to more easily find #5, be focusing on the food and conversation and also be finding which foods are pleasers/teasers/wholebody pleasers or total rejects.

I am looking forward to more consciously applying this key in the upcoming week. I'll let you know how it goes! Anyone else joining me?

Challenge #7 ~ Pay Attention

Time is flying by and this week brings me to another Thin Within key to conscious eating on which to focus. This week's key is:

Pay attention to my food while eating.

During many of your meals you will dine with others. We are enriched both by our interaction with others and by the nourishment and delight provided by the food we eat. We experience maximum satisfaction as we give our full attention to each in turn. How can you apply this key? We suggest that you attempt to establish a rhythm as you eat. Look at your food, take a bite, chew deliberately, and fully experience the flavor. Then set your fork down and focus on your companions, giving them your full attention. Return to focus on your food and continue this back-and-forth process. As you practice this rhythm, you will be able to do this without giving it much thought. Your meals will be more intentional and more enjoyable. TW pg 10

I was just thinking that I often try to do this when I'm in social situations...and somehow don't remember this point when eating regular family dinners. Yet every meal with my family is essentially a "social situation". I think it is time for me to apply this to every meal we share as a family. These are the meals I most often struggle with anyways.

Anyone else have any thoughts, insights, tips in regards to this week's challenge? Anyone else joining me on these weekly challenges? I'd love to hear from you!

Challenge #5 ~ Relax

Eat when my body and mind are RELAXED.

Take a quiet moment to invite the Lord of the wind and waves into your meal. The
one who said, "Peace, be still" is eager for you to enjoy freedom from anxiety at your mealtimes. God wants to free you from worry and to infuse your life with peace. "Do not be anxious for your life, as to what you shall eat, or what you sahll drink....Is not life more than food, and the body more important than clothing?...Seek first His kingdom, and His righteousness; and all these things shall be added to you." (Matthew 6:25, 33, NASB) TW pg9

This can be hard to do when facing the many demands of young kids at mealtimes! Cut up their food into bite size pieces, make sure they are sitting properly, make sure they are eating a variety of foods on their plate (and dealing with the many complaints that often come out of kids' mouths in regards to the food in front of them), oops the milk spilled etc. etc. I remember the earlier years were particularily demanding in this regard! I still struggle with relaxing when my 7 year old complains about her food...which happens on a fairly regular basis. I have had to very consciously tell myself to relax and pray at those meals in particular!

I also get distracted from allowing my body and mind to relax when I am in social situations. It takes real effort to make sure I am "present time eating" and allow myself to actually acknowledge what my body is feeling and what my mind is thinking. I certainly experience more victory when I become more aware of my body and mind as it usually leads me to be more intentional and prayerful.

And lastly, another thing that distracts me from this conscious eating key, is when I'm on the run. It's hard to actually relax the mind and body when needing to eat something quickly! For me one way that I've personally experienced victory in situations like this is eating something small, which doesn't take long to eat. Like a piece of fruit or a yogurt. It doesn't take long to eat these food items so I try to relax enough to enjoy them.

The times that I notice myself most consistently following through with this key is for my breakfast and lunch meals. I usually get to eat them on my own, as the kids are off at school, and I savour these times. They often become times where my heart cries out in prayer to the Lord. I LOVE the way Melanie described our mealtimes as an "Appointment with God." Definitely a worthwhile read!

So, here is a quick recap of the Thin Within keys to conscious eating that I've been zoning in on so far....

#1. Eat at "0"
#2. Stopping at "5" (bumped this key#8 up to #2 for now)
#3. Reduce distractions
#4. Sit!
#5. Relax

Anyone else been giving these a try? I'd love to hear your thoughts!

Challenge #4 ~ Sit!

Well, three weeks have whizzed by! I am finding myself certainly very aware of #0. Being willing to stop at #5 can still be an issue for me. I still have some greedy weeds in the soil of my heart. Reducing distractions was a challenge for me this past week. I'm not sure I entirely succeeded in reducing distractions...but I think that this week's conscious eating key will help me reduce distractions...at least if I sit at the dining room table (or couch as I often do)! Sitting at the computer or TV doesn't quite seem quite as helpful and effective!

So, here is a quick recap of this conscious eating key, as described in the Thin Within Book (on pg 9).

Eating When Sitting Down

Americans are famous for eating on the run, and much of our unconscious or mindless eating is done while driving. If you eat on the run or while standing at the kitchen counter, you aren't fully focused on the food or enjoying present-time eating. When this happens, you may hear yourself saying, "I haven't had a thing to eat all day."

We will encourage you throughout these thirty days to remain in the present moment and to relish it for hte pleasure it brings. If you sit down and take time to focus on giving your body the fuel it needs, your mind will record the fact that you have eaten. Often, in our hurry-on-the-go lifestyles, we charge ahead and our hearts and minds feel as if they haven't been refreshed. [And then he said,] "Refresh yourself with something to eat; then you can go." So the two of them sat down to eat and drink together (Judges 19:5-6).

I tend to do a lot of snacking at the counter during dinner preparations, grabbing a little bite of this or that. I'm going to try to stop this habit. I am going to make it my goal to ensure each and every bite that goes into my mouth is done while sitting (preferably at the dining room table). Anyone else joining me? Anyone else have any thoughts or feedback?

Challenge #3 - Reduce Distractions

Okay, now I'm onto this key to conscious eating, after backing up last week! I'm continuing to focus on #0 (hunger) and #5 (satisfaction), the most foundational basic building blocks of intuitive conscious TW eating. Now I'm adding "reducing distractions" which should actually help me be more aware of my #5!

Here is what I originally posted last week and then backtracked on....

Reduce the number of distractions in order to eat in a calm environment.

There is a delightful experience that awaits you at each meal. However, if you are like most of us, your mealtimes are often chaotic instead of calm. A chaotic environment produces chaotic eating. Ponder relishing a quiet meal, where you can be still, and know that [He is] God (Psalm 46:10) when you eat. You will discover that eating really can be a more satisfying experience. Allow yourself the pleasure of being focused on your food. At Thin Within, we call this eating in "present time." If your mind is elsewhere or if you are distracted, you are less likely to enjoy your food. You will also find yourself going back for "seconds" because you were not fully present the first time around. The Lord wants us to experience both His provisions nd His peace. Mealtimes can be an opportunity to turn off the TV or disruptive music, and put aside your reading. In the process, we can then praise Him for the sight, the smell, and the taste of each bite of food. (TW pg 8)

I think this can be a particular challenge for parents of preschool children, especially if you are a SAHM and every meal is eaten together. "Chaos" is just part of the equation with young kids it seems. Well, maybe not chaos, but mealtimes are certainly not all that calm and unrushed generally speaking for most people I bet. Food battles, spilled milk, help cutting food etc. etc. are typical for the preschool years....and even into the elementary years at times, as I can attest!

I can actually enjoy my breakfast and lunch in a completely calm environment (if I prioritize this) now that my kids are in school full time. I usually relish the calm of these meals. Supper is usually a lot less calm as the whole family gathers around the table. But I wouldn't want to reduce the distraction of my dear family!!! This is part of creating a connected, happy, loving family environment. However, I can tell the difference in myself when I am NOT present and enjoying each bite due to the action around the table VERSUS when I embrace each mouthful, thanking God quickly for each bite, getting into a rhythm of enjoying the conversations and disruptions all the while fully enjoying my food. THIS rhythm is what I am aiming for....since I can't cut out the "chaos" of a family mealtime! LOL

Being truly present for each eating experience IS a daily challenge for me. I know I need to continue aiming to be in the moment, present, not forgetting to enjoying all the senses that God has given me to enjoy! Giving constant thanks to the Lord for His provisions.

Here is what I posted this afternoon to my daily accountability group:

Here is a "heads up" for myself with regards to the following distractions...

1. TV
I need to make sure I don't equate relaxing in the evening while watching a show WITH eating. I think I've began to slide into that a little bit lately. I like to watch TV and munch. I haven't struggled with that too much through the years, but have noticed this urge in myself recently.

2. Standing vs. sitting while eating
I know that "sitting" is another key that we will unpack later. "Standing" and eating is often a distraction for me. I need to remember to sit at the table (or on the couch works for me too) while eating. I just tend to not be distracted by other activities then. For example, if I'm prepping dinner, munching while standing at the counter - I'm being distracted from eating in truly present time, by the work I'm doing in the kitchen.

3. Computer
Sometimes I eat while at the computer. I need to ensure I, at the very least, get into a rhythm with focussing on the food when I take a bite, rather then on the computer screen.

4. Kids
Yes, the kids can really distract me from focus on food as noted before. But they are a blessing and I wouldn't want it any other way. I just need to make sure I balance it, once again like a rhythm between conversation and eating, not letting my mind and body go into auto pilot! I need to make EVERY SECOND "present time."

Anyone else have any thoughts? What are common "distractions" that you deal with on a regular basis? Kids? TV? Reading while eating? Just letting your thoughts run away and not in the present moment? Eating on the run, in the car, in a hurry? What are you going to have a "heads up" about in the upcoming week? Are there any mindless activities you do you do while eating....which in turn distract you from tasting, seeing, smelling the food, being in communion with the Lord and sensing when your body is reaching satisfaction while eating? Any boundaries you feel called to set up this upcoming week to push you to reduce distractions? Any other plans of action?

Let's be intentional and seek the Lord on this! Let's keep our focus FIXED and STAYED on the Lord!

Challenge #2 - Stopping at #5

Okay, I'm switching gears a little. I'll make my last post, about reducing distractions, challenge #3 for NEXT WEEK. Since eating at #0 and stopping at #5 are really the most basic building blocks of the TW approach, it seems appropriate to make TW conscious eating key#8 our second challenge. So here are some excerpts from the TW book in regards to stopping at #5.

Stop before my body is "full."

In other words, stop at a place of comfort before your body is "full" or "stuffed." Many particpants find this problematic to apply. They may develop an awareness of what physical hunger feels like, but then, once they begin to eat, they roll right on past the appropriate stopping point. Twenty minutes later, they are surprised to find themselves needing to unbutton their pants or become horizontal in order to be "comfortable." However, once they take the time to slow down and to savor their food, stopping at a place of comfort isn't quite as challenging. If you feel "full," or "stuffed" when you stop eating, your stomach is being stretched and you have actually eaten more than your body needs. If you are tempted to eat beyond a "comfortable" point, remind yourself that no temptation is beyond His reach. God is fathful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a weay out so that you can stand up under it (1 Cor. 10:13). TW pg 10-11

I definitely find it challenging to stop at #5. I think it may be time to look at bit more closely at what I consider a #5 and possibly re-adjust my hunger #'s again. Here are some of my other posts on this very topic...

http://godsrainbowpromises.blogspot.com/2008/05/eating-0-5.html
http://godsrainbowpromises.blogspot.com/2008/09/5-wake-up-call.html

So, anyone else have any thoughts on stopping at #5? Anyone else joining me?! I'd love to hear from you!

Challenge #1 - Eating at "0"

My daily accountability group is doing a week by week challenge covering the eight keys to conscious eating that are unpacked in the Thin Within book. I know that others were doing similar challenges over the past few months at the TW forums and also Heidi highlighted each of the keys on her blog.

What does "0" feel like for me?
"0" or physiological hunger feels like an ache in my belly. I can usually feel it approaching. And then after the ache my stomach usually starts to audibly rumble. Sometimes there is no rumble, but usually the ache. I can tell the difference between hunger and digestion gurgling sounds because first, I know if it is shortly after eating it is clearly digestion, and secondly, the rumbling is a different sort of sound, a lot more urgent sounding (!) and accompanied by that ache. What does hunger feel like for you?

Do I usually eat at "0"?
This is a real challenge for me. I like to make this my aim though I struggle on a daily basis with being consistent. It's amazing how easy it is to slide out of the "routine" of eating at "0." When I'm in the "eating at '0' mode" then it's almost like a rhythm that I'm part of. When I'm out of the routine...well then it's like I'm just completely out of time and out of tune with my body's needs and signals.

I embrace hunger!
I think it is one of the neatest "shadows" of Scriptural truth. We all need food to survive physically. Without food we are weak, malnourished, dying. Physical hunger reminds me that I not only need physical food...but I also need SPIRITUAL food. Without filling up on the Lord, feasting at His table in His word and prayer, abiding and remaining with Him and in step with Him, I am spiritually weak, malnourished and dying. (I just felt that the last day or two as I was seriously lacking a good meal at His table as the busyness of life caught up with me!)

As I authentically open wide my mouth (spiritually speaking) and fill up on the Lord I believe He begins to increase in my life and I begin to decrease. And as I begin to decrease my heart's desire and prayer is that my greed for food and my running to food when I'm NOT at "0" (physically hungry) will also begin to diminish and decrease as well.

I'd love to hear your thoughts on this topic. Anyone else care to join us in this weekly challenge? We're moving onto Key#2 (Eat in a calm environment by reducing distractions) on Sunday.