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01. Food and Beverage Self-Reflection

Acknowledging what you currently eat and drink, and objectively reviewing what you consume helps you identify where you are. In order to move in aligned steps on your health journey, knowing where you are is the most important thing. From where you are is where you start.

This self-reflection exercise is designed to identify all the food & beverages you are currently consuming, including how much and how often. Approach this exercise with honesty, curiosity and without judgment. You are ultimately doing this to serve your health!

 

Reflect for ~5 min or more within the next 1 day on your food and beverage consumption. *Unless otherwise directed

  • Optionally use the Food and Beverage Self-Reflection Inquiry below and save it in your journal for later reference.
  • Make adjustments based on the recommendations below within the next 1-3 days.
  • Perform this self-reflection again in about 2 weeks to assess your progress and to gather any new information to continue to support you and your greatest good.
  • As you learn about nourishing yourself, your diet will likely evolve into more balance. You have the power to choose what you eat. As you reflect on what you consume, consider if your foods and beverages optimally nourish you? It may even be engaging to contemplate the old saying " you are what you eat."

 

Food and Beverage Self-Reflection prompts:

Reflect on the most recent 3 weeks to this present moment. 

  • Describe what you typically consume for breakfast. What time do you usually have breakfast?
  • Describe what you typically consume for lunch. What time do you usually have lunch?
  • Describe what you typically consume for lunch. What time do you usually have dinner?
  • Describe what you typically consume for snacks and the time you have them.

Indicate how much per day on average you consume this food or beverage:

  • Water (fl oz) (1 cup = 8 fl oz)
  • Caffeine (fl oz) (1 cup = 8 fl oz) (coffee, tea, energy drink)
  • Alcoholic Beverages (fl oz) (1 beer=12fl oz, 1 glass of wine=5fl oz, 1 shot of liquor= 1.5fl oz)
  • List other liquids you regular consume (soda, gatorade, lemonade, etc.) (fl oz) (1 cup = 8 fl oz)
  • Fruits (in servings) (1 serving=1 piece of fruit or 1 cup)
  • Vegetables (in servings) (1 serving=1 cup)
  • Fatty meat (ounces), add type of meat
  • Lean meat (ounces), add type of meat
  • Fish, Seafood (ounces), add type of seafood or fish
  • Have you consumed any of the following: Eggs (independently and as an ingredient in other foods), Gluten, Sugar/sweets/chocolate/candy, Dairy (yogurt, cheese, milk, butter, etc.). How much and how often?
  • Add any other food/beverage self-reflection comments in your journal below.

How many grams of fat do you consume on average per day? Be sure to include any oils you use in salads and cooking. 

Food and Beverages Recommendations

  • Learn about Healing Foods to eat.
  • Learn about Hydration.
  • Review the troublemaker foods/beverages/additives to better understand the need to eliminate them from your healing approach.
  • Understand how to appropriately balance your carbohyrates, fat and protein intake.
  • Optionally use your testing technique to determine if there is anything that you are currently eating that you need to eliminate, eat less or more of, or if there are specific healing foods/beverages to focus on incorporating at this time.

 

 

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