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06. Food and Sensations Self-Reflection

This self-reflection helps to identify if there are particular items you are eating or drinking that may be causing negative reactions in your body by encouraging you to become more aware of how they make you feel. Likewise, it also helps to acknowledge anything that makes you feel good.

Make sure you account for all the foods, beverages and any additives they may contain. Reference the Troublemaker Food/Beverage Self-Reflection to identify all the potential foods, beverages or additives that could be affecting you.

For example, you may eat a salad and feel horrible afterwards. It is easy to assume that you must have reacted to one of the vegetables (that are actually good for you) in it where in reality it was likely the dressing that had vinegar, oil or preservatives that was problematic.

Approach this exercise with honesty, curiosity and without judgment. You are ultimately doing this to serve your health!

 

Reflect over the next 1-7 days on the foods and beverages you consume and how you feel. *Unless otherwise directed. Reactions may occur anywhere from within a few hours up to a few days after consuming a problematic substance.

  • Optionally use the Food and Sensations calculator below for guidance on what foods to eat/avoid. 
  • Log your Food and Sensations Self-Reflection in your journal at the bottom of the page for later reference.
    • This includes reflecting on the foods/beverages you are consuming, and how you feel before, during and after. Assessing your energy, mental clarity, physical sensations, etc.
  • Make adjustments to optimize your food and beverage relationships 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.

 

Food and Sensations Self-Reflection
Food and Sensations Calculator
For 1 day, before and after eating, take note of the following, on a scale from 0-10.

  • 0 = no symptoms, feeling energized and physically comfortable.
  • 10 = the worst symptoms ever, feeling depleted and physical uncomfortable.

You may choose to do this self-reflection for:

  • 1 meal or food today
  • each meal/food during your day
  • each day, reflecting on your overall food intake and noted sensations

Energy level and Fatigue

5
5

Pain, Stiffness and Tension

5
5

Digestive state (bloating, pain, constipation, etc.)

5
5
Food and Sensations Score

See how your total food and sensations score for this food/beverage compares to what is recommended below.

Other Food and Sensation Self-Reflection Questions:

  1. Are you able to identify any particular foods that promote good energy, physical and digestive ease?
  2. Are you able to identify any particular foods that promote pain, stiffness, tension, fatigue and/or digestive distress?
  3. Add any other food and sensation insights, observations or self-reflection comments here.

*Log in your journal below.

 

Food and Sensations Recommendations

  • Ideally your score is a zero, indicating that your body is aligned with what you are eating and it is supporting your health and greatest good.
  • It is recommended to eliminate any food/beverage that causes a symptom.
  • Optionally, use your testing technique to determine which foods to eliminate and which to focus on eating more.

 

 

 

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