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Here's another way to look at how often to eat, specifically when it's highly restrictive eating. When you are driving your car and there is no gas in the tank, your car is going to stop. That is the way your body works. Your metabolism will slow down, and your body will think you're starving it. So your smart body starts storing fat, because your body has no idea when you are going to feed it again. Just stop and think about it. Isn't that counterproductive? But all the time you allow yourself to brood on what did or didn't happen, you make it difficult to move forward, to think logically and clearly - to think positively. Sports fans and people who take part in a sport know that whenever they or their team lose they can't stay disappointed for long. They know that staying disappointed gets them nowhere. They let go of negative thinking and instead move on to think about the next game or race and the opportunities it will present. Daffy recognizes that we can become trapped in TV, or computer games, or solitaire, or running, or anything that we can do well, activities where at least we cannot fail or perform inadequately. But we are escaping from the demands of real life, the demands and the challenges, and we are going to pay for it in the end, aren't we? Daffy talks about the great relief he felt when he finally received his diagnosis of ADD, even though he had been resisting it. In order to leave disappointment behind, you must do the same; make a decision that you are going to move on. It won't happen automatically; you have to actively look for something positive about the situation. In his 2005 Stanford University graduation address, for example, Steve Jobs explained what happened after he was fired from Apple. Some research indicates that eating six small meals a day does not offer weight loss benefits.14 However, in my work with clients, I have observed other benefits of eating small meals every three to four hours. You are less likely to make bad choices when you are eating every three to four hours. After three hours, blood sugar levels start to decrease.

Then you may start feeling a little weak and a little hungry. If you have not had a meal in five hours, blood sugar levels are low and you are at a higher risk of making poor food choices. That's when you might start overeating. Do what matters: You can sometimes change how you feel by changing what you do, especially if you take action to move even a tiny bit closer to your highest values. Don't wait until you feel like doing something; just do the action as an experiment and see what happens. The inquiry into and deconstruction of experience using the various modules of the Yoga program reveal how ordinary we are. We are neither so horrible as we suspected or so wonderful as we may have thought (although the latter is not a common problem for those who are depressed or very anxious), and there is a great relief (and reduction in suffering) in letting go of both sides of our self-importance. We can stop holding so tightly to our sense of self and sense of lack (Loy, 2000), worry, dissatisfaction, judgment of ourselves, others and the world, or insatiable wanting. Relax regularly: When you have strong emotions, the stress response can add to your suffering. Relaxing every day helps to lower your overall tension so you react less strongly to events. Quick relaxation techniques can help you think more clearly in difficult moments. Please see Chapter 3 for more ideas about how to relax. Talk to people: Difficult moods tend to isolate people. When people are more connected, they gain by hearing different perspectives, and potentially getting help. Please see Chapter 8 for tips about how to communicate more effectively. I recognized that I had ADD at age sixty-four, when I saw that a new patient of mine had it, and then realized that I had the same symptoms. Daffy recognized it at age sixty. His wife had been telling him that he had ADD. He, of course, considered this nagging. Finally he gave in and asked his family doctor about it.

The doctor asked Daffy if he finished tasks on time and he told her that he had only missed one deadline in his life (this is remarkable; Daffy does well with scheduling and with deadlines.) The doctor said he did not have ADD. Daffy went home and triumphantly reported this to his wife. This shows again that we are all different individuals, although we are also amazingly similar. Most of us have trouble with deadlines. When I tell you my problems with ADD you know what I'm talking about, even though you may not have exactly the same symptoms that I do. And making the diagnosis of ADD is not always simple. Plan ahead for repeat stressors: Some events that bring on strong feelings seem to come up over and over again, so it can be helpful to plan ahead to help you cope better. Repeat stressors are like invitations to feel a certain way--you can choose to "accept" or "turn down" the invitation to react. Self-care: Sometimes, people have the idea that taking care of themselves is a luxury, but you need self-care to stay healthy and do your best work. Think of a car: it needs fuel and tune-ups to keep running smoothly--people are just the same! Regular self-care "tune-ups" can help you to recharge your energy and to be more resilient to upsetting events and changes in mood. Try the worksheet on the next page to explore ways to practice self-care. Inquiry assists participants to reflect on experience and develop an observational stance with meta-awareness of difficult mind and mood states that promote the disidentification with a fixed sense of self. Cultivating meta-awareness and insight leads to a view of the self as process, one that is responsive, flexible, and adaptable. Decentering is essential for attention and emotional and behavioral regulation. This ability to lessen the attachment to personal narrative and instead articulate experience without identifying with it or automatically reacting to it brings insight and wisdom. This then allows for intentional skillful responses and actions. Teacher and participant become more skilled at identifying habitual moments of reactivity, leading to more choice in dealing with challenging experiences. What is your ultimate goal in creating a lifestyle with healthier food selections? Have you ever developed a meal plan before?

If so, what was it? And did you get the results you were expecting? If not, why not? After eating, do you have any challenges with the side effects or symptoms of bloating, weight gain, constipation, nausea, and fatigue? If so, how do you manage them? Have you shared your experience with your doctor and/or dietitian yet? If so, what was their recommendation? Have you checked with a trusted healthcare professional about taking any vitamins, herbs, and/or nutritional supplements yet? If so, what was his or her recommendation? List the foods and beverages you are currently eating on a daily basis. I didn't see it then, but it turned out that getting fired from Apple was the best thing that could have ever happened to me. The heaviness of being successful was replaced by the lightness of being a beginner again, less sure about everything. It freed me to enter one of the most creative periods of my life. During the next five years, I started a company named NeXT, another company named Pixar, and fell in love with an amazing woman who would become my wife. I'm pretty sure none of this would have happened if I hadn't been fired from Apple. Anyway, Daffy was very happy that his doctor said he didn't have ADD. His wife was not so happy. Shortly after that, a close friend told Daffy, "You have ADD," and gave him a book to read, Delivered From Distraction, by Hallowell and Ratey. Daffy found himself on every page. That's how he received his diagnosis.

Almost. He then went to a psychologist who was an expert in ADD, and this time his wife went with him. The psychologist would ask Daffy about a symptom. Daffy would say he was OK in that area, and his wife would say "Wrong!' and bring up some examples. The psychologist said, "You have to trust her perspective," and made the diagnosis. People with ADD tend to be poor at self diagnosis. Like Steve Jobs, you can always draw out something good from a disappointment. When was the last time that you were disappointed? What did you learn? Did you even stop to reflect on this? Positive thinkers see disappointment as a signal that they need to adjust their expectations and hopes; to rethink their plans so that they can get back on course to achieve what it is that they want to achieve. How much water are you drinking on a daily basis? Do you think you need to drink more or less? Or are you on point? Are you eating foods that are laced with preservatives, GMOs, and other harmful chemicals? Create a list of the processed foods you are currently consuming. Everyone, it seems, is interested in offering mindfulness. One of the reasons mindfulness has caught on in the West in the way it has is that it provides meaning and purpose in a society that is quite fractured, self-focused, and individualistic. Mindfulness entails a way of being and doing, integrating the personal and the professional, supporting the ongoing growth and development of those who would be of service as mindfulness teachers. Not only is mindfulness being facilitated in health care settings through mindfulness-based programs like Yoga, but it is being offered in schools, in the workplace, and via the Internet through apps and videos.