The Holiest Part of the Day: EATING - The 10 Things to Think About When You Eat

progress okay good evening everyone you know whenever there's a delay that means uh it's a big Shear the more important the she the more the tries to interfere that's true in terms of time it's true in terms of sh the more important the she this might be the most important Shear you'll ever hear or at least the the most important Sher you'll ever hear today or and then last hour um we're continuing the we want to thank Dr Zak for dedicating mother for whole family tonight CH is dedicated by my dear friend David Weber who uh first first to come to the shear every Wednesday night um and to help set up today is his father's yard site and whole family goodth tonight Che is also dedicated by my dear friend inov M tonight's sh is dedicated by my dear friends R mayor and AIT mle nishas RAB zakar wallerstein who us today who is one of uh the great Mas of our time and his for his family and for all his and for all of okay we have a very important share today this week's Para is Kad K to you you should be holy how exactly should one be holy what does it mean to be holy so I don't know you wake up early go dunk yourself in a Mikvah go sit and put on your Talis and and sit in the sh with your Talus over your head it's best to go like this like every so often you know at regular intervals also if you could go like that with your eyes like like flutter them where and best that you can't even see the black of the eye like the more you could look like you're in another world the H obviously the Holier you are but the answer is that has none of those things have anything to do with Holiness most people have no idea what Holiness is M says that true saintliness is not only something we don't know about it's far from even our imagination the writes it's far from what we could imagine we have all kinds of fantasy or fairy tale imagery of what it means to be a sadic and uh very little of it is based on reality today we're going to learn about an Endeavor that man man is involved in every day of his life practically and multiple times and uh if there's any area in life that the forces of impurity and the itahara have so overtaken it that it doesn't bear resemblance of the way it should it's probably this endeavor and it's the opposite of anything that somebody would think in other words if I were to ask you what is the holiest time of the day what is the most elevated time of the day so the correct answer is Wednesday night at 8:30 besides that say I don't know when I'm learning when I'm daving what time of the day should a person cleave to hasem more than any other time comes the says here's the here's the rule that at the time of eating you should cleave to hasem more than the rest of the day the holiest time of the day is when you eat now when you DAV now when you learn when you eat eat this should be the Paradigm the PK says they saw they gazed at God and they ate and they drank what does that mean what's the connection between gazing at God and they ate and they drank says the explanation is they contemplated and they looked at the covet of Hashem while they were eating and drinking in other words many people say look I did my doing I did my learning and now now is when I want to indulge my physicality and that's why many people view eating as just some kind of very immersive and physical type of activity and people figure well you know look I'll do as much of it as I can meaning in other words we ask most people how much could or should I eat as much as I physically can as much as the tank holds because after all what is eating eating is just if you ask most people what their attitude toward food is it's a way of getting pleasure you know we don't live in Europe in Europe they ate to keep themselves alive nobody in America eats to keep themselves alive eating is just a way of pleasure so really if I could eat from the moment I woke up until the moment I went to I would go to sleep people would do that the only thing is they'll get sick but but if you ask you what's the purpose of eating it's pleasure and how much of it should you do as much as you can you know people exercise not to be healthy to eat more cuz they don't you know many people they exercise in order to eat or they or they sometimes don't eat to be able to eat more later but we're going to learn this evening the proper attitude to food which is good not only on a religious level but on a health level and uh it is a very important component and according to the schah in a way the most important of so we're going today's sh is going to be about 10 things to think about while you're eating say I don't want to be thinking about anything while I'm eating I just want to take out my phone and go like that and look at the same dumb madeup reports they are going into Rafa they're not going into Rafa they are going they went no Biden said they can't go no they did it already he's giving them on the minute they make up new information that has no bearing on reality it's because of you that you click on it millions of times that they hire people to change and make things up just to keep you occupied so if you're not interested in elevating your life continue to look at fabricated nonsense while you eat but if you would like to elevate one of the most important aspects of we're going to learn 10 things to think about while you're eating number one the PK says in this week's parim to you you should be holy so what should you be what does that mean to be holy what does it mean to be holy I don't know holy means uh to have a very very long beard hly means you should dunk in the Mikvah multiple times like hundreds of times what exactly does it mean to be holy we're going to see one of the most important elements of being holy is eating properly and if somebody does not control the way they eat it reflects the lack of Holiness the says here is the the Clue the clue here is a you should eat before Hashem your God this teaches you that when you eat you have to imagine standing yourself standing before now nobody I know you don't want to do that but be open you know the says one has has to sanctify themselves at the table Alan therefore Gan don't be a glutton it's not don't fill up the tank in other words this is not a car a car so you fill it up until the until it says full you know but they say don't top it off I'm not exactly sure what that means don't top it off you know once in a while you after it finishes right you click it again like just is anything going to happen if you click it again could do it a couple times right the your your your body is is not a car you're not supposed to fill it up until it gets to full so how much should it be we'll see but the first thing is you have to have the right attitude the attitude is imagine you're eating in front of an honorable King could you pass it again pal this is your fourth helping of it would you do that if there was an honorable King in front of you or you would like you would use some discretion you would e within means you know if you're sitting in front of a dignitary and you're hungry you would eat like a respectable amount but at a certain point you would probably have some shame like maybe you would eat more at home but not in front of him so imagine you're in front of an honorable King who is that says think when you eat that you're standing you're eating before God and there's no interposition between you and the re and if you have this thought it will bring to kadus it will bring to Purity it will bring to humility it will bring to the fear of Hashem and you will not be eating just to uh give in to your desire okay so that's the first thought and that's the most important thought of all namely whatever you're having for supper what do you have for supper tonight anybody want nobody wants to say now you had I know you had a piece of salmon and asparagus and uh no I'm joking what what what did you have for supp schnitzel so when you ate your schnitzel you think holy I'm eating in front of I'm made they're GNA tell them that they should get a free advertisement number one that's number one number two when a person thinks about the activities that they could do to elevate thems one of the highest levels human being could reach obviously is to have you know the Divine Spirit nobody has that today but certainly Hades so what did he do to have says it's brought in the it's the that says said the main way to achieve is dependent on having when you make BR on food learning is good but that's not what's going to propel you to the greatest Heights daving is wonderful it's the proper BR on food why cuz all food has c i what are c i CIP I are impurities but I'm not talking about you know red 15 and blue four and all the chemicals they put in the food whether that harms you or not I don't know can't tell you I never did any independent studies but every food has impurities spiritual impurities and when you make a braa you cleanse the food and not only do you remove it from the cipis it purifies it the food becomes it becomes and it elevates you and actually the says and it causes a bounty of spiritual influence so if let's say you're eating a piece of schit if you make the proper blessing on it you think Hashem you're the source of blessing you say hashem's name you think the meaning of it how it's written y hash was is and will be he's the master of everything my God who's powerful king of the world that everything came about that becomes not just regular schnit you know what it becomes holy okay it's a it's a holy piece of chicken it elevates you it sanctifies you you know a few days ago the chicken was buck buck buck you know he was pecking around and now the chicken is aades how did it become holy I Sanctified it how did I sanctify it by making a the says more than any blessing you make you should be and theas of food now the SCH says because food because it's so physical it could make you be more immersed in the physical world and it could make a person arrogant but according to what we're learning from the we understand why more than any other properly on on food because by being for on food the food will Elevate you okay so now this is going to completely revolutionize your the way you eat most people you know they go into the meal they take off the jacket they roll up the sleeves you know they put on the bib and they dig in you know but now it's almost like I don't know maybe you should put on a k or something you know however you are for davening and for learning you're going to for eating it's kadan steroids okay it's you take it to the next level okay next now this is a cabalistic practice the Mish Brewer brings it down maybe you you've seen maybe you remember your grandparents used to do this there's a cabalistic practice before you eat you pray for your food you pray for your food so what do you mean pray for my food it's the Schnitzel is on the table the Schnitzel is getting a lot of mileage tonight yeah the food's on the table what do I need to pray for it you know it's one thing you figure after last night who knows what's going to be tonight you know if you want good sh you could say you know um when when a couple gets married it's like building it's like a mishun it's a virtual mishun why just like in the mishan there were burnt offerings so too in the beginning you know she serves burnt offerings you like that one okay anyway um no because now is wedding season I had a I had a lot of weddings uh this week but there's a cabalistic practice before you eat you dve in for your food so you say okay when exactly should i d in what should I say the Mish brings down the Mish says it says in the books it means in the cabalistic works that it's a mitzvah for a person to pray every day for his food before he eats now what if what if you forgot to DAV and you ready washed says many hold you could still DAV and be ma why because you shouldn't eat before you pray for it so it's not a he just like you're allowed to say pass the salt before after until San before you make you eat you're by the way what do people say m you know uh old time Jews would say after before they made now I understand why how many words are in M 57 Zan because you're praying for your food however it's better to take a bite and then say m there's nothing to do with shabas there's nothing to do with Shas it's it's at least once a day before you eat you should pray for your food what what what how should you say it you could say Miss here's another option you ready Hashem please provide me with food that works Hashem please provide me with food it's six words you don't even have to you could turn heavenward you say please provide me with food it's there's a Mitzvah to DAV and daily for um for your food in fact the says that he refers to this that it's brought in the that and the suggests that every day after daving maybe when you're uh untying yourin or maybe on your way home say has please provide me with food today the says that some uh righteous say like this you Hashem who sustains and supplies in your kindness all of your Creations from the Great Mighty Majestic Rams until the eggs of Li that's also another option you could say are you with the that you said in as it seems like you should give it a a dedicated one that you know let's say you don't have time you know you every nanc of your day is accounted for and you can say then maybe you could be when you say the that it should be your for food says if you forgot and you didn't remember that you didn't D until you washed your hands then you're allowed to say the between and and it's not considered a HEI so ask the what about if the food's already on the table so answered you before you called out should you still D you know what you're daving for you're not daving for a piece of schnitzel the Schnitzel is only going to sustain your physical body but what sustains your Nish all food has two parts physical schnitzel spiritual schnitzel there's there's a a element of spirituality in the food so you're ding to hasem that hm should fuse your food with Rus to sustain your soul which is a very important idea and that is food simultaneously sustains the body and the Soul it has a physical component and a spiritual component so you're praying not for the piece of chicken you're praying that Hashem should Infuse the food with a spiritual component to keep the N alive okay you ready for the next thought so so far you sit down and it's like you know it's like rash it's uh I'm eating in front of a uh oh right so it gives a person some fear of God some humility number two is the idea that through the bras you make on The Food it brings a person unparalleled Aliyah unparalleled elevation number three before you start eating you offer a prayer for the food even if it's already on the table number four you ready for this before you eat you do chuva before you eat you do chuva we once spoke about this we once spoke about daily chuva the Rous says if you're a cha you should say VI before you eat says the in my opinion in my opinion every kosher Jew should say V and in that case then his eating we know that your table is like M and your eating is like a carbon so every carbon needs V so therefore before you eat you should say V what should you say should you go first of you don't have to do the an part that and you don't have to say the whole um it's interesting says what about that you don't say so instead the says say the that Hashem will circumcise your heart and the heart of your descendants and then and then you could think cha so you know whether we're on the madreo to say a full-fledged Vio for every piece of schnitzel maybe not but you could be mahara now for you know at first this sounds like the furthest thing from our mind we should what what's going on what am I about to do that's so important the answer is you're about to eat eating is a carbon your table is so you want to be in the proper frame of mind so you do chuva before before you eat and this way you're always clean imagine if every time you ate you did Chua so you'd be you'd be sparkling clean you know your your soul would be very hygienic many people they wash their hands before they eat after they eat many people shower like once a month at least right so and some people even shower once every 10 days some people even once every couple days no but imagine if imagine if you would shower every day you'd actually be clean right so too if you did chuva every day why do chuva right when you hear I say oh some people shower once a week they say I'm not sitting next to that guy but why would you sit next to a guy that does Chua once a year why would you want to be the guy who does Chua once a year every every meal what a good habit that would be that would be a good good h a good uh Hana next okay you ready for this the PK says only what will be eaten by your soul you should do for yourself the way the kades interprets it a person has two the living soul and the intellectual Soul the living soul is nourished by the supper you ate by the chicken you ate by the Schnitzel you ate what did you drink diet Dr Pepper fresa fresa okay that's a good choice okay you're you're you're you're um saturated by the Fresca but what feeds and saturates your soul the answer is your soul what nourishes the soul I mean the soul is a living entity and everything needs food You Know M it says in um man cannot live on food alone that means the physical person is nourished by physical food but what is the soul nourished from you ready for this so before we learned that when you make a it infuses the food with a spiritual component but here the says the spiritual nourishment comes from what you think when you eat isn't that amazing it's a little scary cuz that means we're probably all very hungry our souls are probably very hungry think about it like this people you know in America how what do they recommend 2,000 calorie diet so most Americans have what 20,000 calories a regular kides shabas morning how many calories is that you've already fulfilled the quota right for but what nourishes the soul Dan what nourishes the soul is the thoughts you have so it's very important to have the right thoughts when you eat because that's your spirit that is literally nourishing your n so the says so what are examples of spiritual thoughts to have to give you nourishment so he gives a few examples if it's a sud Mitzvah like on shabis or the fact that it's a Mitzvah nourishes a soul yeah but okay today was but on a regular day he says well if I'm thinking well does that you know what what's the on the fresa it's an OU where is the OU is it on the cap is it on the you know what's the on this piece of when a person thinks about the am I my fic am I MIL am I did I just eat fish do I need to rinse out my mouth first all the thoughts of of eating that a person has also nourishes uh the soul but number five and this is uh the fifth kavana to have you ready The Fifth kavana Fifth thing to think when you eat and this is literally going to provide nourishment for your soul is I'm eating to be healthy and to keep myself alive no I'm not eating because I'm indulging in pleasure that's not a noble thought but it is a noble thought I'm eating now I just worked the whole day I'm very hungry I'm going out to AER I need to energize myself to keep myself going to do mitv to DAV to learn to keep myself alive even just to think if when you eat you think I am now eating to do the Mitzvah of keeping myself healthy that thought is food for your Nish what's the kavana look in hey and number 11 paragraph uh two third line to satisfy the body and to keep it healthy to serve before because the to weakens a person now here's where it gets a little tricky look in the next paragraph he says any sensitive person call he his whole life he eats the that he has when he eats is only to keep himself healthy and in a proper State and ready to do so um you just destroyed you know the only enjoyment I have you know I come home after a long day and now what now it's like Nea time I'm I'm I'm imagining standing from hem and I have to eat to be healthy so now what I can only now now think about what my meal is going to consist of if I'm eating to be healthy I'm going to be eating um kale and asparagus and uh omega3 Rich uh legumes I I'm not going to have any enjoyment so here's my doesn't talk about this cuz probably they didn't need this in his time but I would imagine that part of good health I don't know you know this is again my only my personal conjecture is that part of good health is you have a certain enjoyment from the food you know if if you don't enjoy it that first of all your appetite is not going to be wet and there is a certain psychological element of it that if it has a good flavor and has a good taste and and I enjoy it very much whether it's good for the cholesterol or it's good for all the various uh parts of the body but within moderation it's good for my mind you're allow to enjoy life Hashem wants you to be happy in this world within moderation so if your kavana is look this is not making me more physically healthy but I'm in I'm partaking of this enjoyment so I should be happy and in a good mood so I should be able to be alive alive doesn't mean you know the doctor comes and he listens to your yeah the heart is still beating alive you're enjoying life so with the proper moderation I would think that would also be a noble kabana you could ask people greater than myself but I would assume that would be incorporated in other words if one's kavana is I'm eating to keep myself healthy healthy in an overarching sense of uh um emotional health that would also be part of it okay that's the fifth cavana kavana number six you're not going to like this one just telling you now you have to do you have to get no you don't have to do anything no this a free country you don't have to do any what okay so back to the car so car when you're putting in gas in the car how much gas do you put in if I'm putting in gas it's a waste of time to fill it up 3/4 of the way halfway well well you're you're wasting you're wasting your life because you have to come back to you fill it up to the top but I have a question how about when you pour liquid into a cup do you pour it up to capacity that's just not a smart thing to do you know what what do you mean it fits more it fits more why would I fill it up 80% if I could fill it up to the top and even once it's the top you know through the laws of physics I could even get higher than the top you know I I don't know what that law is called but the viscosity yeah but there's more the viscosity of the tension tension tension surface tension the body is not a car and the body is not a cup which means when you eat you do not eat to capacity and I don't mean you don't overeat I mean you don't even eat to capacity you don't eat as much as you could medically this is definitely maintained yeah what do what do the what do the medical field say percentage wise moderation in moderation there's the rash the rash says in number 12 there's a concept in Judaism Sinners of Israel with their body what is it you know what it means to be a sinner with your body that's a Jew who doesn't put on he's sinning with his body says the every sin you do is with your body let's say and you don't put on situs it's also with your body and if you don't sin a Suka then what then what it's not with your body what sin is a sin not with your body says the ran teaches us the rule is when it comes to eating now you're not going to like me after this you eat onethird less than you can you eat oneir less now when you think of it like in a vacuum yeah it sounds good until you until you're actually at a meal now I I'm not saying you should do this and but I think the idea is it's a good idea when you fill up the tank not to fill it all the way up why says the remember that morning in sh where you had to take off your thin cuz you had to step back out because or remember that time you were coning out in yourin why were you so tired why are you so tired or why did you have to go to the Bak say cuz you ate too much oh you know what it means to be a sinner of Israel with your body someone who fills it up to capacity and now he can't put on fill in because he's tooo tired or too filled up with waste product now I told you you wouldn't like that but that's the sixth cavana the sixth cavana I would say for someone Living in America in 20124 and you say don't e to capacity that's a very high level I think that's a very high level I don't think most people have that on their radar now I remember when I um I used to give a Shear on Monday and um it it was uh it was in Queens and it was a pretty large uh audience and I was very into it I remember if I ate this amount for breakfast I couldn't get through the share I remember that morning I had to put I had to eat another half a sandwich to to have energy to get through the share I I just needed I needed energy so when we say you don't eat the capacity it doesn't mean you don't eat the capacity that you should be hungry no most people if they would eat a little bit less they would not be any hungrier any sooner a good chunk of what people eat is only because they can not is only because they want to not because they need to why not in America I mean it tastes good it feels good for for a split second you know when you think about but afterwards it doesn't T ites it's not good you don't feel good afterwards why every single day do you go through the same thing say hey why did I eat that so you know you need to eat whatever you need to get through the day to for energy for uh emotional well-being this is a certain madrea the madrea is you don't need to capacity it is definitely something to keep in mind and to uh uh strive toward number seven okay now the number six was I'm thinking okay I have a supper now I could it's America I could eat as much as I want I'm going to eat a little bit less why this way I don't um I don't have any issues with my fillan in the morning I don't have any nothing is limiting my ability to be immersed in holy things because my body is not just full of food that's the sixth kavana the sixth kavana is to think while I'm eating I'm consciously going to eat to my full but not to capacity you're allowed to be satisfied you're allowed to be satiated the goal is not to Ultimate capacity number seven there's another element of why you don't eat the capacity the writes about this if you're at a meal that has really good food now you say well according to this does that mean I shouldn't go to all you could eat of course all you could eat is considered abhorent in the perspective of Torah eating from a physical standpoint from a religious standpoint the concept of all you could read is antithetical to the concept of eating according to the tah it's animalistic it's a human being is creating the image of Hashem yeah it it is literally one of the most obscene things that somebody could do there's no no better way to say that there no no more accurate way to say that it's it's abhorent plain and simple it's not a madrea you're you're yeah but it's cheaper pal be a civilized human being pay $30 more for a regular portion but all you could eat is uh based on you know all of these ideas is really antithetical to the tyus perspective on eating okay now yes this will be the most unpopular share that I ever gave the next idea is when you're eating you're going to think think I could eat more I had what's a good food I had a good piece of steak there's another one sitting there and let me yeah there's room it will fit there's room why not why not so if you're hungry eat it if you need the energy eat it but if you just want to indulge then think you know what once in a while I'm going to break my I'm going to break thear how often now we're not telling you to fast I'm not telling you to fast we're not telling you to skip a meal and we're not even saying eat less than your body needs to be happy but at a certain point it's just about why not it fits so let's keep it coming pal keep it coming so now is the time to say you know what I want it okay I'm not gonna have it o you just did a very great deed you are you broke your you're you've elevated yourself above aim the says the secret of the from here we learn you eat so you shouldn't be hungry once you're not hungry you've done the job ah now this this is um I guess is this for a general audience I don't know we'll find out so he said I can't do this I can't do this this is my enjoyment in life I come home and I eat as much as I can so there's an interesting gar the gamar says who's a wealthy man who's wealthy if you enjoy your money if you get from it if you have a bathroom near your table you're a wealthy man in America everyone's wealthy the says the deeper meaning is you know who is spiritually wealthy someone who could say to himself okay I ate I ate I could fit in more but what's what's going to happen is this food going to nourish me or is it just going to end up in the Bas it's just going to end up in a good percent of the food that that we eat in America it goes so you know who a wealthy person is spiritually someone who could say to himself I'm just eating this to put it into the Bas say so then I don't need it in other words that's the tactic the tactic to so to speak overcome now that might not be the most Pleasant thought to have while you're eating but it might be necessary but the point of it is in more um civil terms is for what for what what do I need it for does it do me any good is it is it doing anything for me I had a good piece of steak I had a good side I had fresa I had something after more do I for what what do I need it for I need to spend extra time in in a in a closet somewhere come out already no the guy's busy why because you know cuz he could cuz he could he could buy the meal so the says isn't that isn't that ridiculous again I asked M for using the these Expressions but that's how the schl puts it use some use some rational thinking discretion yeah this is this is an argument now the next argument is really not pleasant by the way I didn't force anyone to come to the share it came at your own your own discretion you're getting me hungry number nine now after they they put a person 6 feet under now the person can't eat anymore but now the worms could eat the worms have been waiting for you for a very long time boy do they have a good meal the thing is the more you ate the more the worms are going to eat so when you reached your your near capacity say do I really need to be feeding worms do I really like worms so much that I'm going to be eating more to feed worms pal why do you like worms why do you want to feed worms do the worms ever do anything for you that you're being so magnanimous and so kindly to them by eating another portion do you love the worms so much you are you friendly with the worms do you owe them a favor what what do you have a is there an inside job you have with the worms they did something for you they saved your life why do you love worms so much pal stop eating you're just helping out the worms that's another thing to think about okay we'll try to finish before Marv number 10 this is more pleasant so I made 11 because in case between the bakis and the worms you want to take one of them out you can't handle both I'll let you take out one of those okay number 10 is like this this is from vior Miller you're starving think about what Hashem did for you he gave you a piece of bread he put into someone's mind that if you cut that thing growing in the field and you crush it up and you mix it with water and you put on a fire and you bake it you could eat it and then you could put it in your mouth and somehow it nourishes the billions of cells in your body what did you give God that gave you that piece of bread nothing does he have to give you that dinner no does Hashem owe you anything that he's giving you this meal he's giving you a government T he's giving you a freebie he's giving you a so the least you could do is appreciate the miracle of the food the miracle of the eating process and think to yourself boy now I owe him now I owe him I have I need to serve him better because he gave me a freebie there's nothing I did that obligates God to give this to me this is probably one of the most important thing you know how much you nourish your soul with this holy thought so you could put away your phone for 30 seconds and you could think it's a miracle that have a piece of schnitzel there is the chicken I mean who thought of the idea that this thing that goes buck buck buck buck buck you could actually take it cut its neck cook it and and and it gives you strength but 10 minutes before you you couldn't even move and all of a sudden you're energized cuz you ate this piece of schel gratitude for the food and finally you ready for the 11 thought the Jewish people took an oath tidb that our tongue should stick to our pallet if we don't remember so but right now your tongue is not stuck to your pallet now right now your tongue is snuck to stuck to the Schnitzel so that means you have to fulfill your pledge you should think about y think about how the did not yet return to Y shim think about how the Jewish people have not yet come back to you shim think about how one day and pray that Hashem have mercy on CLA Isel and Yim and he bring us back there this is a pledge the Jewish people took that we will never use our pallet unless we think about so on shabas we say many people say the is not to say not to say Al the is to think about you eat so here's the executive summary you ready do we have a minion who wants the Davin five 1 2 3 four five we need one more one more do you you want to dive in here yeah I'll D you'll dive in here you'll also dve here all right we'll have a minion here and the rest of you are stuck okay so um here's the executive summary the schl says that more than any other time of one's day one should be when they eat more than any other time so here are the 10 number one that you're eating in the presence of there is no between you and number two understand recognize remember that with the proper on food it could Elevate you to the greatest Heights maybe even that's the M Aral reached through bras on food number three you're going to pray for your food you have a piece of food on your table doesn't matter you say Hashem provide me with food provide me with the spiritual component of food and that is a Mitzvah that is even spoken about in the miss you do chuva you could do Chua for all the other meals that you ate before you heard the she and to do cha all you have to think is I regret my misdeeds I'm not going to sin and uh and that's it that's her her Chua number five you have kavana that you're eating to keep yourself healthy number six you think that I'm going to eat but not all the way to capacity it's a very high level but it's a very great accomplishment number seven you're going to think when you leave over you have this really good dessert and you leave over that little piece you're thinking I'm leaving it over to break my TAA then you think about if you have a hard time doing this you think what do I need it for who's going to where is it going to end up anyway either it's going to end up in the uh or it's going to end up number nine think about gratitude for the food the miracle of the food the miracle that hasem provides you with food the miracle that it nourishes you and the fact that Hashem gave it to you and he owed you nothing and he gave it to you for free and what you owe him for it and finally a holy kavana to have is to remember you sh when you eat if you do even one of these 10 things you're a head taller than almost anybody else have a great night and Hardy appetite thank you very much called to