Decode Your Cravings - Workbook Conscious Eating Decode Your Cravings Conscious eating is an eating

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Transcript of Decode Your Cravings - Workbook Conscious Eating Decode Your Cravings Conscious eating is an eating

  • Conscious Eating Decode Your Cravings - Workbook

  • Decode Your Cravings

    Conscious eating is an eating practice that helps you

    reconnect with food and be in tune with your body

    and mind.

    When used in conjunction with other techniques and strategies in

    Decode Your Cravings, it helps heal your relationship with food and

    promotes consistency in your habits.

    There are three parts to Conscious Eating practice:

    1. Preparation - Reconnecting with the process of acquiring and

    preparing food.

    2. The Practice of Eating - Your actual behaviors and thoughts during


    3. Processing - Reviewing your journal entries, expanding on them,

    and “correcting the record.”

    We call it a “practice” because it’s something that requires attention

    and persistence. It’s not something you do a few times. Rather, it’s a

    series of habits that you work to adopt going forward.

    Part one and two should be considered a goal every single time you eat.

    Part three is a learning and healing process that you should use for 7

    days at a time, repeating as needed to strengthen or restore your


    What is Conscious Eating?

  • Decode Your Cravings

    Our modern society is completely backwards from the process we

    evolved with. Today, we have nothing to do with the hunting

    process aside from a small percentage of people who still hunt.

    More comical, the gathering process is limited to hopping in a

    4Runner and wandering the grocery aisles. Hardly a chore.

    There’s no chance of going hungry anymore either. Instead, our

    problem is having too much and wasting the extra. What about

    cooking and meal prep? You can’t just cook, you have to vacuum

    and toss in a load of laundry at the same time. Or, you’re not even

    at or near your home and don’t take part in the preparation at all.

    If we want to restore our connection to food, body, and self, we

    must change our preparation habits.

    Part 1 / Preparation Preparation Habits & Behaviors

    1. Connect fully with the process of acquiring your food. Prepare

    your mindset for health. Don’t rush the shopping experience.

    Connect with the food you’re choosing to purchase rather than

    mindlessly adding things to your cart. Read nutrition labels.

    Buy local when possible & build a relationship with providers.

    2. Prepare and cook your own food as often as possible.

    Restaurants are convenient, but they increase your

    disconnection. The more you cook your own food, the better off

    you’ll be (and healthier too).

    3. Make the decision to eat based on authentic hunger. Learn the

    difference between physical hunger and psychological hunger.

    Distinguish between nourishing your body and medicating your

    pain and stress. Don’t eat based on a schedule or some other

    external trigger—wait for your body’s signals.

    4. Prepare and cook your food without distraction. Be fully

    present in the process. Avoid phones, televisions, and other

    distractions. If you have kids to watch, involve them in the

    process or have them play on their own.

    5. Connect fully with the process of preparation and cooking.

    Smell and taste as you go. Fully integrate yourself and your

    core cravings into the process. See cooking and prep as a form

    of moving meditation.

  • Decode Your Cravings

    When we sit down to a meal, our goal is to restore our connection

    to the food, our connection to our bodies, and our connection to

    our Self (and sub-selves).

    Part 2 // Eating Eating Habits & Behaviors (Continued)

    4.Practice breath work. Deep breathing is the best way to quickly

    turn off the sympathetic state and turn on the parasympathetic

    state. Take a deep breath in your nose, hold for five seconds,

    and then make a small circle with your lips to exhale through.

    Breathe out at a steady pace for as long as possible. Repeat this

    process for a total of five breaths.

    5. Engage your five senses. Touch your food, smell your food,

    look at the details of your food, try to discern the different

    individual flavors, and listen to the sounds around you. A focus

    on your senses will keep you present and connected.

    6. Savor every single bite. Part of hunger and satiety is taste. The

    first bite always tastes the best because your taste buds are

    designed to signal you to keep eating. As you get full, the taste

    buds dull and it becomes harder to savor each next bite. This is

    another signal that you should listen to.

    7. Take your time. Put your fork down between every bite. If

    you’re eating with others, use this time to connect with them

    and fulfill your core relationship cravings.

    8. Journal thoughts and emotions while eating (or after if not

    possible). Is your Inner-Rebel or one of your other sub-

    personalities speaking up? Write down their messages. Write

    about any emotions such as joy, shame, guilt, or fear.

    Eating Habits & Behaviors

    1. Clear all distractions from the process of eating. Just as you

    clear distractions from prep and cooking, clear them from

    eating as well. No devices, no newspapers, no nothing. The

    only exception is other human beings.

    2. Always eat sitting down at a table. The antithesis of Conscious

    Eating is eating in a rush, in a car, on the couch, or on the

    move. I get that you’re busy, but you need to invest time in

    yourself and the relationship you’re building with food.

    3. Approach food as love and nourishment for your body. Food is

    not the enemy. Your body is not the enemy. Doing battle

    against these things will leave you bloodied and bruised and no

    better off. Eat to nourish your body and soul. As you engage in

    this practice, you should also notice that your ability to make

    healthier decisions becomes easier and more consistent.

  • One of the most important aspects of conscious eating is the

    journaling exercise. The process of eating teaches you a lot

    about yourself, if you’re listening.

    Because we’ve been at war with food for so long, it’s common

    for our sub-personalities to awaken during mealtime and

    snacking. They start talking…

    Your Inner-Rebel may start to tell you how the food you’re

    about to eat is so boring (because you’re restricting fat or


    Your Perfectionist may start to tell you that your meal isn’t

    good enough. It’s not organic, or grass-fed, or home-cooked. It

    has too many calories or too much meat.

    Your shame-filled Inner-Child may feel bad for eating,

    regardless of what food you’ve chosen, because when you were

    seven your mom called you Piggy and told you that you ate too


    Your Addict may tell you to eat all the food. Just binge. It’ll feel

    so good. And don’t leave without dessert, because dessert is the

    best medication.

    Your Taskmaster might chime in to remind you that you don’t

    have time for eating. That you need to eat faster because there’s

    stuff that has to get done. After all, you’re never productive


    It’s important to begin to identify all these parts of you. This is

    how you start to really understand yourself and your behavior.

    This is how you put a name and a face to all the manipulation.

    This is how you begin to put your Authentic Self back in the

    driver’s seat.

    You don’t have to journal all the time, though. We recommend a

    7 day discovery period of journaling followed by 7 day refresher

    period as needed (every few months).

    Decode Your Cravings

    Journaling with 
 Conscious Eating

  • In addition to journaling as described on the previous page, it

    can be helpful to use prompts to kickstart your self-

    investigation. Here are a few prompts we recommend…

    “What do I want food to do for me— deeply, at the core?”

    “What is my inner-critic telling me [specifically] before, during, and after eating?”

    “Is there a certain time of day or physical location where I binge or feel intense cravings?”

    “_____ is the biggest stressor in my life. It may contribute to using food as a coping mechanism…”

    “The times where I’m able to choose healthy, nourishing food could be described as…

    “Was my last meal fulfilling? What could have made it more fulfilling?”

    “Were there any messages of shame, guilt, or fear during my last meal [or today’s meals]?”

    Decode Your Cravings


  • Decode Your Cravings

    While the journaling is extremely important, if you don’t process

    and review what you’re discovering nothing will change.

    The action list to the right describes the processing step in detail.

    If you need any help with it or need any help processing, reach

    out in the support group or add private coaching credits to your

    account so we can help you one-on-one.

    Remember, we're o