One Meal, One Food, One Sensation

After surveying our community, I learned that over 62% of the women believed that lack of shopping, planning and preparing food was the #1 reason that derailed them or made them feel unsuccessful with a healthy eating program.

Lack of will power was #2 on the survey results.

The tie for #3 was ‘once I made a mistake I was back in the failure cycle again’ and ‘skipped eating and I was so hungry I binged and couldn’t get back on track.’

Food stability is a still a huge, hot topic for me at times.  I had a meltdown before before shooting this video because I remember all the challenges I’ve had with my eating disorder.

I’ve broken it down here to 3 very SIMPLE steps to begin to provide a framework within which to work. One meal, one food, one sensation.

For example – for me it is:

– Breakfast (one meal)

– Oatmeal (one food)

– I feel stable in the mornings after eating my oatmeal (one sensation)

Download the PDF here and fill it in for 3 days using this formula.  While my scope of practice is not nutrition, I do focus on structure, organization, alignment and physical sensations in the body.

You may say “that’s it?”  And the answer I believe is YES.  It’s the perfect place to begin today.

I would love to hear if this process resonates with you and is achievable.

If not, how would you improve it?



About the Author:

I have been empowering women through movement since 1995 when my book “Real Fitness for Real Women” laid the foundation for what has become a transformative professional speaking and training career. My signature “Breathe & Eat©” program fills a void in the vast diet/exercise industry.

6 Responses to One Meal, One Food, One Sensation

  1. RR, watched the video, read the narrative on your site. Since you and I have touched on this issue on numerous occasions, I can echo your shopping, planning, cooking premise, wholeheartedly. Not sure I’d go the oatmeal route, but definitely, the one meal, one food idea is one I can embrace. I’ll check out the PDF…and keep you posted….Shall I start immediately, or will this be a collective effort? Let me know!! Best, SL

  2. You can start this immediately – at any time. The idea is to help create structure and some consistency. Oatmeal is just an example. For you, it might be a tuna sandwich. ;)

    Here is a great quote I just read this morning:

    “There is no labor from which most people shrink as they do from that of sustained and consecutive thought; it is the hardest work in the world.” -Wallace D. Wattles

    Thanks for commenting and keep me posted!

  3. Hiya – this is my go to and come back plan. Thank you Rochelle! I was not a breakfast eater and usually just grabbed whatever and whenever – then it was lunch time – same mess. Now I know what I am suppose to do – eat breakfast – one meal, one food – keep’n it simple and I feel so much better physically AND after a few days I feel better mentally too. No more struggling and wandering. My mid day meal then becomes better too just because I feel better. I come back to one meal one, one food equals I feel better. :) Awesome! TYR

  4. Fantastic insight Kate! It’s been wonderful to be part of your health and wellness journey! Thank you for sharing your experience and offering encouragement and hope to others. Om shanti amazing woman! :)

  5. Love this idea, concept, beginning. When I work my 3 days in a row I always have a smoothie with Kale, Swiss shard, spinach, sugar free fruit medley (blueberries , raspberries,strawberries and blackberries), no sugar pomegranate juice, water and chocolate protein mix(by Chris Powell). I love the taste and the sensation is that I started the day positively healthy!!! Now I am going to have one every morning and then move to a snack, lunch, dinner with the same 1 meal, 1 food, 1 sensation until it is my healthy way of living! Thank you for all you do to improve my health as well as so many others!

  6. Go Karen! Keep it simple and don’t get overwhelmed. If your schedule gets our of whack, just bring yourself back to the One Meal, One Food, One Sensation to bring a bit more peace back to your life! Way to go!

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