Yes, this is an excerpt from
And yes, it may be VERY useful to help you enjoy your Thanksgiving dinner
AND feel comfortable in the hours after you eat.
An Exercise in Halves
The most important part of this exercise is your motivation and the
goal you set as you try the exercise. You may be tempted to turn this
into an exercise to help you eat less food. That is normal. It is just
not helpful. If your motivation and goal becomes controlling your portion
size, then you would have turned this exercise into just another diet
behavior. When done with the right goal in mind, this exercise leads
you to the OPPOSITE of dieting. This exercise is a tool for you to use
as you journey away from external controls on your eating toward INTERNAL
The goal of this exercise is
for you to enjoy your food, your health, and your life,
all while improving your nutrition!
Do you ever find yourself uncomfortably full at the end of a meal?
Sometimes it is quite a surprise. While you were eating you were not
uncomfortable. Then a few minutes after you finish ? boom ? that overstuffed
feeling hits you. Wouldn't it be helpful to increase your awareness
of how you feel while you are in the middle of your meal? That would
allow you to make choices that were more comfortable. That would allow
you to enjoy both your meal and a comfortable level of fullness
Try this: At a meal of your choice, decide to try the "exercise in
halves". This is a simple exercise, although it can have profound results
and lead you to great personal insight.
- When you start your meal, divide it in half. If you have a sandwich,
cut it in half. If you have a pile of mashed potatoes, just scoop
one half slightly apart from the other half. You do not have to make
a big production out of this. It only takes a moment and it can be
done subtly. No one except you needs to know that you are experimenting
with this exercise.
- Next, enjoy and savor the first half of your meal. Experience it.
Really taste it. When you are done with half of your meal, stop.
Take a moment to notice how you feel. Notice your level of fullness.
Notice if you are satisfied or if you would like to have more.
- If you are full and satisfied, why eat more? (That is why they invented
plastic wrap and microwaves.) If you are not yet full, then you are
ready for the next step in the "exercise in halves".
- With the food left on your plate, divide it in half. Enjoy and savor
the next half of your meal. When you are done with this half, notice
how you feel. Have you reached a comfortable level of fullness? If
so, why eat any more? If not, divide the food left on your plate in
You get the idea. Eat half
... and then focus on how you FEEL.
The goal of the "exercise in halves" is to eat as much
of your meal as you want, as much as leaves you comfortable. You should
be able to accomplish this goal with two results:
1. Thoroughly enjoying your meal while you
are eating it
2. Achieving a comfortable level of fullness
after your meal
This "exercise in halves" is a tool to use if and only if it helps
you in your individual process toward healthy eating. This exercise
is designed to help you develop internal choices and increased awareness
of how you feel and what you need. It is not a tool for portion control.
If you use this exercise to trick yourself into eating less, you may
find that you react the same way you would if you were dieting.
Use this exercise as long as you find it to be helpful. Don't use it
if you find yourself having some uncomfortable reaction to it. (Although,
you may find it valuable to think through your reaction, in case that
is part of your individual process.) Remember that this is YOUR process.
You are the only one in the entire world who will react the way you
do. There are lots of tools, exercises, ways of thinking, etc. It is
up to you to notice your reaction to trying any of the ideas presented
here. It is up to you to use or not use anything that you choose.
This is not a program where you are required to follow the steps. This
is a process that you are designing for yourself. You are leading yourself
through your own individual process as you read this book and experience
your reactions. Try the "exercise in halves" if you think it will be
helpful. Try it at least once even if you don't. Skip this exercise
altogether if you feel it will reduce your healthy eating or trigger
a negative reaction. Trust yourself and keep thinking.
Have a good Thanksgiving...
Take care of yourself so that you will have energy to live your life
and help others.