With thanks to Mark Robert Waldman

Did you know that if you spend only 60 seconds savoring one bite of food from your plate of food, you'll eat less and you'll enjoy it much more.

First, gaze at the food on your plate and study it like a work of art. Choose one small morsel of something interesting - something that you want to taste in a brand new way.

Pick it up and gaze at it (you'll see features you never noticed before). Hold it under your nose and breathe deeply (you detect subtle odors you never smelled before). Brush it across your lips and notice the textures you've never felt before.

NOW, THE MOST IMPORTANT STEP: Put the morsel in your mouth and hold it on your tongue for 20 seconds without chewing. You'll be amazed at all the flavors you never tasted (yes, most of the time we are eating our memories of what something tasted like in the past!).

Finally, notice how satiated you feel!

'Twas the night of Thanksgiving, and all through my brain My neurons were hungry, they drove me insane.
 The dendrites were firing near memories of food, And my axons were screaming, “It all smells so goooood!

” My prefrontal lobes imagined the feast, It seemed so darned real, it made my knees weak. My commitment to diet turned off my grey matter And my motor cortex made me run with a clatter.
I flew like a flash, through the kitchen I burst, ‘Cause my limbic emotions were fearing the worst.

But the cupboards I opened were clearly not bare. I need not have worried, for the fridge was still there.
But my doubting amygdala would not quiet down, For the ice cream I hid just couldn’t be found.

No cookies or candies, no pastries or pie, So my cortex yelled out, “I’m going to die!”
Past promises made were about to be broken, Ignored and forgotten, and surely not spoken.

My urges had won, I suffered defeat, So I laid out the goodies and sat down to eat.
Then something occurred inside of my brain, And a miniature seizure made me refrain.

“What’s happening?” I thought, as I gazed at my meal. “This shouldn’t be part of my impulsive deal!”
I wanted to gorge, I wanted to binge. But those damned neurotransmitters made me unhinged.

“Slow down and observe,” they whispered and pleaded. I do not know why, but I suddenly heeded.
I gazed at my plate. I studied my food. It really was pretty, it perked up my mood.

If I gobbled it down, just think what I’d miss: The colors, the textures, each moment of bliss!
The action potentials were lively and quick, And I knew in a moment how not to be tricked.

I focused intently, and I became One With each bite of food – it really was fun!
My senses were heightened, the flavors were great, And I nibbled for hours from one tiny plate.

 "Now, taters! Now, gravy! A savory French fry! Some stuffing and turkey! My god, pumpkin pie!”
I watched as my craving just faded away With each tiny bite of my mindful buffet.
And then, in a twinkling, I felt happy and sated. I stayed with my diet! I’m deeply elated.

To the pit of my tummy! To the top of my brain! I released my depression, anxiety, and blame.
The judgments were missing. The critic was gone. And the stresses gave way to one…. GIANT….uh…yawn!

My eyes -- how they twinkled! My neurons turned merry! And I finished my meal with my favorite bing cherry!
My face looked down on my receding belly, That no longer shook like a bowlful of jelly.

I used to be Santa, but now I’m an elf, And I decided right then to be kind to myself.
Less Sugar. Less Pasta, more Veggies for me, But I need not give up my chocolate ice cream.

I cleaned up the kitchen and gave a loud whistle, As my critical voice shrank down to a thistle.
Now I no longer fear the holiday bloats, ‘Cause my hungry old neurons have new myelin coats.

I will sleep like a baby each time I recite: "Mindful Eating to all, and to all a good night!"