How to Prevent and Deal with Holiday Overeating

(Excerpt from Am I Hungry? What to Do When Diets Don’t Work)

I love the holidays. For weeks, our family has been planning for the significant meals we’ll share. We’re each assigned to bring the traditional dishes we’ve become known for—and with our large family, there’s always plenty. During the blessing my uncle always gives thanks for the food that nourishes our bodies. Then the nourishment begins!

I know these types of gatherings take place all over the world, year after year. The comments are as traditional as the food. “Honey, this is the best turkey you’ve ever made. Please pass the potatoes and gravy again.” “I can’t eat another bite or I swear I’ll explode.” “Alright, just a little sliver of pie then.” After dinner people are sprawled out in front of the television, occasionally groaning or dozing off.

As much I love these special occasions, I now know that there’s an invisible line that I can cross if I’m not mindful. That line separates a great celebration with wonderful food from an afternoon of discomfort and regret. I constantly remind myself I live in a land of abundance where turkey and potatoes are available year round and food will always taste good. So why eat until I’m miserable? Why not enjoy the event and still feel good when it’s over? 

When you live in a land of abundance, deciding how much food you need to eat is critical for lifelong weight management and health. As importantly, when you eat the perfect amount of food, you’ll feel satisfied—just right!

Just Right

Think for a moment about how you feel when you’re satisfied. If you’re mindful, you’ll notice that as you become full, the flavor of the food goes from fabulous to just OK and it gets harder to give food and eating your full attention. You are content, fulfilled, and happy. You feel light and energetic and ready for your next activity.

When you eat more than you need, you’ll feel unnecessarily uncomfortable, sleepy and sluggish. Eating too much causes you to feel low energy so you may not want to be active. Of course your body will have no choice but to store the excess as fat. It can also lead to feeling guilty which often leads to even more overeating.

So what can you do to prevent overeating – and what should you do when it happens anyway?

Prevention is the Best Medicine

• Before you start eating, decide how full you want to be when you’re done. It’s fine to decide you want to be stuffed, as long as you’ve thought about the consequences.
• Estimate how much food you’ll need to eat to reach that level of fullness. Prepare, serve or order only as much as you think you’ll need; if you were served too much, move the extra food aside.
• Before you start eating, visually or physically divide the food in half to create a “speed bump.”
• Eat mindfully and check your fullness level when you hit that speed bump in the middle of eating, at the end of your meal, and again 20-30 minutes later.
• If your goal is to feel satisfied and comfortable, it will help to move away from the table or move the food away from you to signal that you’re done as soon as you are get even close.

Am I Full?

Some questions you might want to ask yourself to help you determine how full you are:

·         How does my stomach feel? Can I feel the food? Is there any discomfort or pain? Does my stomach full, stretched, full or bloated?

·         How does my body feel? Do I feel comfortable and content? Do my clothes feel tight? Is there any nausea or heart burn? Do I feel short of breath?

·         How is my energy level? Do I feel energetic and ready for the next activity? Or am I sleepy, sluggish, tired or lethargic?

·         What do I feel like doing now?

If you’ve overeaten, sit quietly for a few moments and become completely aware of how you feel. Don’t beat yourself up; just focus on the sensations so you’ll remember them the next time you’re tempted to overeat. You may be less likely to repeat the mistake if you think through the consequences first.

Don’t Miss the Lesson

When you realize you’ve eaten too much, ask yourself, “Why did it happen?”  and “What could I do differently next time?” Turn your mistake into a learning experience.

There are a lot of reasons people eat past the point of satisfaction: habits, learned behaviors, past dieting, and mindless eating. For example:

“It was a special occasion.” You’re more likely to overeat if you only give yourself permission to eat enjoyable foods on special occasions. You don’t need an excuse to have a wonderful meal—so why use a special occasion as a reason to overeat? Ask yourself, “If this occasion is so special, why would I want to eat until I feel miserable?”

Here are some of the other holiday triggers you’ll learn how to handle in chapter 7 of Am I Hungry?

I felt obligated.

It tasted good so I just kept eating.

I wanted to taste everything.

I was afraid I wouldn’t get that food again.

I saved the best for last.

I ate food I didn’t enjoy.

I wasn’t paying attention as I ate.

I ate too fast.

I mindlessly picked at the leftovers.

I had too much on my plate.

I was keeping up with someone else.

I wanted to get my money’s worth.

I hate to let food go to waste.

I Ate Too Much! Now What?

Even people who eat instinctively sometimes overeat. However, although they may feel regretful and uncomfortable, they don’t typically feel guilty. They don’t think, “Well, I’ve already blown it; I might as well keep eating then start my diet tomorrow.” Instead, they just listen to their body and return to eating instinctively by allowing hunger to drive their next cycle. By listening to your body’s wisdom, you can compensate for occasional overeating.

After you overeat, wait and see when you get hungry again. Rather than continuing to eat out of guilt or by the clock, listen to your body. It probably won’t need food as soon so you may not be hungry for your usual snack or even your next meal.

When you get hungry again, ask yourself, “What do I want?” and “What do I need?” Don’t punish yourself or try to compensate for overeating by restricting yourself. If you try to make yourself eat foods you don’t really want, you’ll feel deprived and fuel your eat-repent-repeat cycle. Trust and respect what your body tells you because it’s likely that it will naturally seek balance, variety and moderation. You might notice that you’re hungry for something small or something light—maybe a bowl of soup or cereal, a piece of fruit or a salad.

Lastly, don’t use exercise to punish yourself for overeating; instead be active all the time and use the fuel you consume to live a full and satisfying life.

Eat Mindfully. Live Vibrantly!

Michelle May, M.D.

You’ll pay a steep price when you respond to eonomic / financial (or any other source of) stress with overeating and inactivity. You’ll likely see a decrease in your energy and productivity and an increase in the cost of healthcare and incidentals like new clothing. But enough doom and gloom. By becoming more aware of your reactions, you can choose to respond in more effective (and economical) ways. 

Here are a dozen ways to keep from having to loosen your belt while you tighten it:

1.      If you’re facing a financial (or any other) challenge, use it as an opportunity to reassess your priorities. Isn’t your health your most valuable asset?

2.      Practice mindful eating; you’ll eat less by enjoying it more. For more on mindful eating, see my article “Leave the Stuffing for the Turkey” http://amihungry.com/pdf/newsletter-11-07.pdf

3.      Treat yourself to small quantities of high quality foods; for example savor one square of imported chocolate instead of scarfing a whole bag of a bargain brand.

4.      Learn to cook or teach someone else how to. It costs less and it’s a great way to spend time with your family passing on valuable skills to your kids. (Shameless Plug: You may be interested in my daughter’s brand new cookbook called Veggie Teens at www.VeggieTeensCookbook.com.)

5.      Try new healthy recipes. Surf the Internet for recipes for ethnic foods, use of new ingredients, or new ways to prepare familiar foods.

6.      Don’t skimp on healthful ingredients.

-      Fruits and Veggies: Buy in season; shop farmer’s markets; join a co-op; grow your own; buy frozen; add plenty to soups, stews and pastas to stretch your meal and your nutrients.

-      Whole Grains: Buy brown rice, oatmeal, cereals and other whole grain products in bulk or economy sizes. Shop for whole grain breads at bakery outlet stores and club stores (bread freezes well).

-      Low Fat Dairy: Buy generic/store brands or buy name brands on sale; buy economy size yogurt and transfer to single portion containers as needed; shred your own cheese.

-      Lean Protein: Experiment with a variety of dried beans and lentils; buy lean cuts of meat on sale and freeze for later.

7.      Take your lunch to work. You’ll save money and calories.

8.      Entertain at home; light candles, put on beautiful music, and use your best dishes. Follow dinner with a long walk, a great DVD, or game night.

9.      When you eat out, share meals or take half home for a second meal. Most restaurant serving sizes are large enough to make every meal two-for-the-price-of-one.

10.  Maintain or start a balanced fitness program. It’s a great stress reliever and will increase your energy and improve your outlook.

11.  Exercise doesn’t have to be expensive. A few ideas: walk with friends, bring your dusty exercise equipment in from the garage, check out fitness DVDs from the library, or take a yoga class at a community center.

12.  Instead of reaching for food, build your inventory of other coping strategies such as journaling, talking, reading, playing music, painting, praying, and meditating.

You may not be able to control economic inflation – but you can prevent your own!

Copyright 2008 Michelle May MD

These challenging economic times may affect more than just your bottom line. If you’re not mindful about your eating and physical activity, losses in your net worth will translate into gains in your pants size. Here are a dozen ways that tightening your belt could cause you to loosen it.

1.      As prices rise, you may be more tempted to go for the bargains, for example:

-      Ordering the super meal deal and saying yes to upsizing.

-      Purchasing the large, economy packages, forgoing the more expensive smaller sizes and portion-controlled packaging.

2.      On a limited budget you may choose quantity over quality, for example:

-      Going to the all-you-can-eat buffet instead of that cute little bistro that serves small portions.

-      Buying mac ‘n cheese on special instead of fresh fruits and veggies.

3.      Compared to many other forms of entertainment, eating is less expensive.

4.      As it becomes more difficult to afford luxuries like a new car, a bigger home or fancy vacations, you may turn to an excess amount of food to experience a sense of abundance.

5.      Being distracted by money worries can lead to mindless munching.

6.      You may turn to food to soothe stress, anxiety and uncertainty.

7.      Your body may store fat more easily when you’re under stress.

8.      Loss of control in one area of your life may cause you to feel out of control in other areas, such as your eating or exercise patterns.

9.      Financial stress may trigger memories of prior food scarcity. For example:

-      Perhaps there was a lot of competition for food in your family when you were a kid.

-      Your family’s lack of money meant you really did need to clean your plate.

10.  Worry can keep you up at night. Inadequate sleep can contribute to weight gain in several ways:

-      Physiological changes occur that lead to more efficient fat storage

-      When you’re tired you may reach for food as a quick pick-me-up

-      You may not handle stress as well, leading to overeating to cope

11.  You may give up exercise time to work a few more hours.

12.  You may give up your gym membership or personal trainer to save a few dollars—a big mistake if exercise was helping you manage stress and your weight.

In my next post I’ll give you 12 ways you can keep from having to loosen your belt while you tighten it.

If you watched the Opening Ceremonies of the Olympics, didn’t you marvel at how everyone knew exactly where they were supposed to be and when?

I think I figured it out a few weeks later when my daughter Elyse, a high school freshman, joined the Desert Vista Rolling Thunder Marching Band. Never mind the complicated musical score based on a popular video game. The part that truly amazes me is the drill–the formations we eventually see during half-time.

Each week, she gets an email from her director with ten new “dot” sheets showing everybody’s position on the field. She prints them out and slips them into plastic sheet protectors hooked to a lanyard she’ll wear around her neck during band practice.

I picked up a dot sheet as it came off the printer. There were over a hundred dots, each representing a different student. She pointed to a dot about mid-field on the 40 yard line. “That’s me; P-11.” She pulled the second dot sheet and pointed to her dot ten yards downfield and closer to the sideline. “Now that’s where I’ll be 16 counts later.” I knew it was probably a silly question, but I had to ask: how’d you get there? “Usually in a straight line,” she replied.

Of course! Once you know where you’re going, you just take the most direct route.

Since presumably no one is emailing you dot sheets, you’re responsible for creating the vision for your life. Do you know where you’re going? Do you have your coordinates mapped out? Do you know what it will look like when you arrive at your destination?

I’m all about mindfulness and living fully in the present moment but that doesn’t mean you just stay on one dot.

Instead, when you set a positive intention for what you want your life to be like, you’re able to move forward, free to truly enjoy and appreciate each step of your journey.

This concept can apply to any aspect of living a healthier lifestyle. Whether your goal is to stop yoyo dieting or run a 5K, when you have a clear vision of where you’re headed, your path for getting there will become more obvious. Take a few moments now to try this process for visualization:

Five Steps to Positive Visualization

1. Quiet your mind. Close your eyes and take a few deep breaths.

2. Allow yourself to imagine what’s possible when you release self-doubt, negative thoughts, and perceived limitations.

3. Visualize an outcome that makes you feel content and joyful.

4. Picture all the details as if your next dot is already a reality.

5. Trust and act on your innate wisdom to bring you to that exact spot.

When you’re able to clearly visualize a result that inspires and energizes you, a straight path will emerge. You then can put one foot in front of the other, steadily moving toward your goal.

Happy Visualization!
Michelle May MD
More articles like this: http://amihungry.com/enews.shtml 

Arizona, well known for its deserts and rapidly expanding population, is also home to some of the country’s most incredible hiking. There are over a hundred miles of trails within Phoenix’s city limits alone.

Literally in our back yard is South Mountain Park, the largest municipal park in the country. It would take almost all day to hike the 15 miles end to end. There are numerous shorter side trails that offer a variety of scenery, views and level of difficulty. There’s something for everybody.

For the last ten years I’ve hiked in South Mountain one to five times a week, mostly Telegraph Pass. I considered writing a description that would compel you to try it out for yourself but the truth is I’m just not all that sure I want all of you out there.

Suffice it to say, within just a few hundred steps, you’ll find yourself in the middle of the desert with only occasional glimpses of pink tiled roofs to remind you that you’re so close to home. Ok, ok. If you want more details and maps, you can look them up yourself. 

What you won’t find on that website is a description of the other hikers that have discovered this treasure. It isn’t a parade like some of the trails in the middle of Phoenix, but unless you’re the first one in or the last one out, you’re bound to cross paths with some of them. Many are regulars and though I don’t know their actual names, they are a familiar and welcome part of my hike.

First Timers: They carefully gaze at the map at the base of the trail. You’ll overhear them saying something like, “A mile and a half one way doesn’t sound too bad.” And it’s really not. The first mile is mostly flat - and the first half mile is even paved. It’s that last half mile that gets you. Skip it the first few times if you want.

Alone But Not Lonely: These hikers fall into two subtypes – those who appear deep in thought and those who scale the mountain to whatever beat their i-Pod is pumping out. Either way, they seem to be enjoying what may be the only hour to themselves all day.

Coffee Klatch: These women travel in twos and threes and hike early before work or after their kids are safely on the school bus. You’ll hear just snippets of their conversations as you pass, like “My boss was caught…”, “The entire cheer squad…”, and “…goes great with Sauvignon Blanc.” Beats spending four dollars at Starbucks.

Couples Connecting: Steeling away to plan the day or catch up when it is over, these pairs have found a great way to keep their bodies and their relationship in shape.  

Fitness Buffs: Easy to spot wearing sports bras and expensive heart rate monitors, these are runners rather than hikers. You’ll spot them gracefully flying down the mountain, barely skimming the rocks as they rush to make it to their 7 a.m. spin class.   

Melting Woman: It isn’t the heat. This woman seems to weigh another pound less every time I see her. I just had to tell her how much I admired her as we passed. She gave me a broad smile and tossed back, “Only another 30 to go!”   

Senior Warriors: These gray-haired marvels in wide-brimmed hats ward off advancing age with their weekly, and in some cases daily, treks up the mountain. They put most 30- and 40-somethings to shame. They always say hi and something about what a beautiful day it is. I silently promise myself that I’ll still hike when I’m their age too.

Doggy Bag Lady: This one is very rare. She doesn’t own a dog but takes ten or so doggie doo-doo bags from the stand and picks up other people’s dog poop as she walks. I thanked her one day and she simply said, “I’m just doing my little part to make the world a better place.” And a better place it is, indeed.

You’ll also pass photographers hoping for a smog-free view of the Valley from the top, backpackers training for a Grand Canyon rim to rim and mountain bikers that have to carry rather than ride their bikes up the steepest parts (I still haven’t figured that one out). You’ll see lots of dogs, a home-schooled child out for P.E. and an occasional cross country team. You probably won’t see a rattlesnake; I’ve only seen four in my hundreds of hikes - but I’m always on the lookout.

And you’ll probably see me. I’ll be the one with the dog, gabbing with my girlfriend, connecting with my husband, or by hiking myself deep in thought. If you say hi, I’ll say hi back.

Michelle

http://www.michellemaymd.com/meet-michelle.shtml

Like many of you, during August I tuned in nightly to watch Olympians compete on the world stage. As incredible as the events were, the stories of athletes who made personal sacrifices to train every day or who overcame daunting challenge to represent their countries inspired me most.

It didn’t motivate me to hurdle my dining room chairs or do a handstand from my roof into my pool. (I don’t usually dwell on limitations but there are just some things this 45 year old body was never meant to do.) Instead, the athletes’ accomplishments represented the daily to-do’s I sometimes slog through as well as the larger goals that I’ve set for my life.

I’d like to share a few great quotes from past Olympians and some of the take-home lessons I can apply each day (even without setting up a balance beam in my family room):

Change your Thoughts to Change your Results

“The only disability in life is a bad attitude.” -Scott Hamilton, figure skater

Realize that what you believe and think causes you to feel a certain way, which causes you to do certain things, which ultimately leads to specific results. In other words, your thoughts are self-fulfilling prophecies. Of course, your results usually reinforce your beliefs and thoughts, resulting in either a positive feedback loop or a vicious cycle. If you’ve taken an Am I Hungry? workshop, this will look familiar: Thoughts > Feelings > Actions > Results.

If you don’t like your results, become aware of what you’ve been thinking. With practice, you can change your thoughts about eating, physical activity, and anything else, to get the results you desire.

Mistakes are Just Lessons

“The worst thing is to be paralyzed by fear. It’s better to fall trying. Then you learn what to do so you don’t fall again.” -Brian Boitano, figure skater

Every mistake brings you one step closer to being an expert by discovering what’s most effective for you. Just do the best you can and learn from what didn’t work.

Advance the Ball

“Winning doesn’t always mean being first. Winning means you’re doing better than you’ve ever done before.” -Bonnie Blair, speed skater

Don’t get trapped into thinking you have to do something perfectly and nothing else will do. I like the football analogy of “advancing the ball.” Rarely is a football game won on 80 yard passes. Instead, think in terms of advancing down the field a few yards and first downs at a time. When the window of opportunity to reach your goal opens up, you’ll have the momentum and be in position to score.

Consistency and Repetition Win

“To be an Olympian you only have to work out twice; when you want to and when you don’t.” –Darn, I couldn’t find the name of the athlete that said this! Please post the answer (with a source) as a comment below.

Practice, practice, practice. Consistency and repetition are the keys to energizing new behaviors. Baby steps that you’re willing to practice consistently will help you gradually rewire what feels good to you. Encourage yourself to move forward toward your goals every day.

I’d love to hear your favorite Olympic quotes and how they inspired you too!

Copyright 2008 Michelle May, M.D.
(This is an excerpt from my monthly E-Newsletter; to read more, visit http://www.amihungry.com/enews.shtml.)

A new study called Prevention for a Healthier America by the Trust for America’s Health  showed that investments in disease prevention yeilds significant savings. This is an important report for communities and corporations deciding where to invest their limited resources. The bottom line: What is the return on investment (ROI) for increasing physical activity and eating healthier?

Even if you’re not a city planner or CEO, you still have to decide whether investing in getting healthier is worth your precious resources - your time, attention, money, and energy. If you already have a healthy lifestyle, I can safely assume that you’ve seen a significant pay-off which is why you continue to invest regularly. If you don’t, maybe it’s time to measure the ROI.

As the CEO of your body, approach this like any important investment decision. Take out a piece of paper and title it ”Getting More Active,” “Eating Healthier,” or some other decision you’ve been contemplating. Make two columns: “Costs” and “Benefits” and write down everything you can think of that may impact your decision and try to quantify them in measurable terms. You should even put a dollar amount on the value of your time.

For example, let’s say you’re considering whether to invest in a new exercise program. Your lists might look like this:

Costs
New tennis shoes = $60
4 hours a week - $40/hr = $160 per week
Less time to spend with family = priceless
New clothes when I lose weight = $500

Benefits
Get off blood pressure medicine = $80 per month
Increased energy and productivity (est. 1 hr/day) = $280 a week
Live longer = priceless

In this analysis, the cost of lost time spent with family as a result of the time spent exercising could be a deal breaker so you’ll need to address it up front. Possible solutions could include getting up earlier, exercising during the lunch hour, or including the kids in the activities - which of course will pay huge dividends in the long run. Bottom line: Exercise appears to be a good investment.

You are the CEO of yourself. Do your job!

Michelle May MD
More weight management articles: http://www.amihungry.com/weight-management-articles.shtml

Copyright Michelle May MD. For permission to reprint go to http://www.amihungry.com/.

A study from the University of Pittsburgh published in the July 28 issue of Archives of Internal Medicine finds that overweight and obese women need to to exercise 55 minutes per day, five days per week in order to sustain a 10 percent weight loss over two years.

Could recommendations like this trigger the “why bother” affect?

Although I am a huge proponent of regular exercise, I am very concerned that recommendations for 60 minutes of daily exercise overwhelm people that aren’t getting any. They may respond with “I can’t do that so why bother even trying.”

Based on my work with overweight and/or sedentary individuals over the last ten years, many already think of exercise as punishment for eating. I’ve found that rather than threatening them with failure if they don’t get enough exercise, they respond extremely well when the focus is on small, sustainable changes that allow them to adapt physically and mentally to a more active lifestyle.

What do you think? Do these recommendations motivate you…or trigger the “why bother” affect?

Michelle May MD
http://www.amihungry.com/

Yesterday I confessed that I had become a bit of a wine snob. I’m not proud and I’m certainly no sommelier, just grateful that I’ve discovered the similarity between the enjoyment of both wine and food in moderation. 

Here’s my take on the essence of wine tasting and the Mindful Eating Corollaries:

Step One

Wine Tasting: Pour your wine in a clear, stemmed glass, filling it only halfway or less so there’s room to swirl.

Mindful Eating: Serve your food on a plate rather than eating it out of cartons, bags, or other containers that are destined for the dump or that prevent you from fully seeing what you’re putting in your mouth. And if you’ve got too much food to see the plate, you’ve probably got more than you actually need.

Step Two

Wine Tasting: Notice the color and viscosity of the wine. Swirl it gently in the glass then put your nose in and sniff deeply to appreciate the aromas that hint about the terroir and winemaking process used.

Mindful Eating: Notice the colors, textures, and aromas of your food. Take a moment to express gratitude for the food on your plate and everything it took to get it there.

Step 3

Wine Tasting:  Sip a small mouthful of wine. Swish the wine over your tongue and open your mouth slightly as you inhale, bringing the aromas into the back of your nose.

Mindful Eating: Put a small amount of food in your mouth and set your f ork down so you can focus on the bite that is in your mouth rather than the next one. Chew your food thoroughly as you breathe to bring the flavors up to the back of your nose where much of the “taste” of food actually comes from.

Step 4

Wine Tasting: Mentally describe the flavors, identifying subtleties, similarities to other familiar flavors, and noting how the wine complements or detracts from any food you’re eating. 

Mindful Eating: Be aware of the flavors, textures, and temperatures of your food. See if you can identify the ingredients and notice how they layer to create new flavors.

Step 5

Wine Tasting: Spit out the wine if you’ll be tasting several wines in a row so you don’t dull your senses or cross that invisible line between enjoyment and intoxication.

Mindful Eating: DON’T spit out the food! Instead, take small servings and small bites to pace yourself so you don’t cross that invisible live between enjoyment and misery.

Food and Wine Lovers’ Tip: Taste and eat with attention and intention - attention to the experience and the intention of enjoyment without having to pay the price of excess.

Wine Lovers’ Tip: Maintain a healthy weight by enjoying food MORE. Eat the same way you taste wine. (Open a bottle tonight and tell everyone you’re on a new diet!)

New Zealand and Australia are known for their outstanding “new world” wines. We weren’t in the heart of wine region in either country but we managed to find some interesting tasting rooms for a little ”practice.”

One tasting room was built in an old mortuary (I know, that should have been our first clue). They served old (I don’t mean aged) wine in little plastic communion-style cups. The wines had creepy names that bore no relation to the grapes that gave their life for us. The wine maker, a retired chemist, said, “Making wine is easy.” I whispered in my husband’s ear, “Making good wine - now that’s the hard part!”

It dawned on me that sometime during the 15 years since I quit drinking white zinfandel (not that there’s anything wrong with that), I had actually learned to appreciate good wine. I’m no expert but I know what I like (and it isn’t usually served in plastic). So how did I become a wine snob?

The same way I became a foodie: one taste at a time.

By simply deciding to be attentive to what I am eating (and drinking), I’ve become much more aware of the aromas, flavors, textures of food. More importantly, I’ve become much more connected to the experience and its affect on my body. Just as I know that there’s an invisible but very real line between enjoyment and abuse of wine, there’s a similar line that many people cross with food.

That is a simple but profound lesson that has allowed me to enjoy food more while eating less. I am no longer dazzled by large portion sizes or distracted by packaging, health claims or other attempts to lure me into eating marginal food (any more than the wine cellar viewed through the hole in the floor where they used to raise the casket could distract me into believing the wine was worth drinking!).  

Tomorrow I’ll share the steps for wine tasting and the corollaries in Mindful Eating.