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FUNLOVEN's Photo FUNLOVEN Posts: 2,991
6/29/20 5:29 P

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DAY #21 EAT WITH AWARENESS

Sounds like this is an area that most of us need to work on . I know I do for sure. I think it may be one of my biggest problems because I'm sure if I paid closer attention I would put a lot less food in my mouth!

We eat out meals at the Kitchen Island. I eat my breakfast and lunch alone, but I do eat dinner with DH and the TV is ALWAYS on so we can listen to the news. I know the news isn't always very note worthy, but dinner time is the only news we choose to get.

Coincidentally, my Beck lesson for today is the same - Slow Down & Be Mindful! So here is my plan:

1. Take small bites and chew slowly.
2. Finish chewing and swallowing each bite before I put more food ON MY FORK.
3. Put my utensils down between every few bites and count to 10.
4. Take sips of water every minute or two.
5. Do not multi-task while eating.(I added that one).

These steps are all easy enough to do when I'm alone or have minimal distractions. I need to get proficient enough at these skills so I can remain mindful when chaos reigns!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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JUNEPA's Photo JUNEPA Posts: 15,100
6/29/20 12:42 P

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Day 21 - Eat with Awareness


This is a habit I want to improve.
Be aware of EVERYTHING I put in my mouth and consider it's ... fuel - maintenance - flavour enjoyment - filler - portion size - and adherence to my plan VALUE.

I am starting to slip and filch on my fasting days, so am going to adjust to having Monday and Friday be under 500 calorie days with intentional 2 cups of milk with tea and 3 cups of kombucha for those days and keep Wednesday as a pure fasting day. If I make Wednesday a leftovers day, I won't have to sample my cooking. And it will feel motivating to have a pure day, as I feel really great at the end of a day where I do a full fast with plenty of water.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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THETROUT's Photo THETROUT Posts: 2,027
6/29/20 9:41 A

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Day 21 - Eat with awareness -

Yep, been slackin' on that! I do eat dinner with the table set and with my husband almost every night. I don't do breakfast or lunch that way. And I find myself eating something on the run pretty often.

This morning, I sat at the table instead of on the couch at the computer with my food. Will try to do this at lunch time today also.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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GOCALGAL's Photo GOCALGAL Posts: 5,220
6/29/20 9:24 A

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Eat with awareness ~ ~ Awareness is essential. I have been eating with "muted awareness" the last few months. I chose to push it to the back of my mind and ignore that I was "fooling myself" and telling myself that it was okay.
Not ok and it shows on my scale. emoticon

I keep Sparking, repeating these lessons and others (Beck), re-reading books (Refuse to Regain) and I'm signed up for another 5% Challenge. Good habits need constant reinforcement. Some may never quite take hold but with focus, continued practice, baby steps..., "fall down 7 times, get up 8". emoticon



Edited by: GOCALGAL at: 6/29/2020 (09:37)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 13,181
6/29/20 6:00 A

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emoticon Oh yes, I’ve been known to “hide the evidence”!

Day #21 of 100 Eat with awareness
When we moved I made the decision to not have a TV in the open-concept living area. This has been very helpful in my effort to eat with awareness.

I’m sure making a formal setting would suit lots of people but I actually didn’t even keep the “good dishes” when we moved since they were so rarely used and we have limited space.
If I’m eating alone, I sometimes need to resist reading or playing a game or working a puzzle on the iPad.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
6/29/20 4:39 A

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One thing I've noticed is - when I'm eating something off-plan I eat more quickly - almost like I want to destroy the evidence.................sometimes when I'm in an 'out of control' eating state - like with a packet of cookies/biscuits, or a big bag of potato chips/crisps - It's almost a relief when they're all gone............

Fortunately that doesn't happen very often, but it's interesting behaviour I think.
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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AURA18's Photo AURA18 Posts: 11,805
6/24/20 4:44 P

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Day 21 Eat with awareness
1. Smaller portions - Sit at my table without distractions
2. Eat s l o w l y - Chew thoroughly
3. Pause - Put down utensil - Sip water

Benefits:
1. gives my body time to recognize when I'm slightly full
2. satiety with less food, improves digestion
3. reduces craving for unplanned food



wikihow.com/Eat-Slowly u.nu/rdfh

Tony's 60th Surprise Birthday Party was a blast. I'm thrilled to have picnic foods: pulled pork, cheese, veggies, beans, no bun. We left before they cut the cake. After dinner I had mixed nuts with my mineral water. We talked about how the community, home schooling and park activities. Party on Friday, my weight was up 2 days and down on Monday. I was careful, lean protein, fiber, and drank lots of water. I had all my favorite picnic foods, then back on track. Fast Feast Repeat

Edited by: AURA18 at: 6/30/2020 (00:51)
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OHANAMAMA's Photo OHANAMAMA Posts: 28,729
9/5/19 9:08 A

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I find I do eat less and enjoy my food more when I pay attention to each bite. I do that with my dark chocolate and my glass of wine. I've been trying to do that with everything I eat.

~ Renee ~


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NOCALORIES's Photo NOCALORIES Posts: 22,292
9/2/19 11:56 P

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Day 21, 100 days Eat with awareness

I love making my meal last 20 minutes. I find that I eat less and am completely satisfied. I really appreciate this book and putting thought in each bite.

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PAULALALALA's Photo PAULALALALA Posts: 27,513
9/2/19 7:56 P

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I probably think I'm taking more time to eat a meal than I actually do. For lunch I had a bowl of Greek yogurt with strawberries, and it took me less than 10 minutes. But then the mug of green tea also took some time afterwards.

DH and I generally eat our meals separate from each other. He likes to read, but also sometimes when we chat while eating together, a "discussion" comes up that makes the meal tense and not enjoyable. I consider those meals to be wasted calories.

I did sit out on the porch this morning to drink my breakfast smoothie. emoticon

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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JUNEPA's Photo JUNEPA Posts: 15,100
9/2/19 5:17 P

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I have adopted some habits to slow me down while eating. I used to be a fast eater. Now I have no trouble taking 20 minutes or more. DH and his family are fast eaters. In my FOO we were medium, but not slow eaters. DH used to say eating and not talking is better at the table, his family valued not dallying over a meal as a good trait and they liked to eat their food while it was still hot.

To slow me down for a meal, I drink something low-calorie before I make dinner, like water, unsweetened tea, kombucha. Sometimes I have some fresh raw veggies while making dinner like carrots or celery. Then when I sit down to dinner, I am not famished and not set on wolfing down my meal.
I always set and clear the table, we eat at the dinner table. I can thank DH for this, because he and his schedule is so consistent as are his expectations for a balanced family meal. Sometimes DH and I take separate holidays, as someone always stayed on the farm. When I am home and he is on holiday, the table setting and meal times are not so regular.

My awareness was based on slowing down eating rather than on eating for fuelling and savouring the flavours firstly and thinking about eating more slowly secondly.

Edited by: JUNEPA at: 9/3/2019 (00:16)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
9/2/19 9:30 A

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I am still a pretty fast eater.......

Today I set my timer at lunch (main meal, at home today) - 13:17mins

Not 20 mins.

I also got distracted during my meal, remembering something work-related!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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GOCALGAL's Photo GOCALGAL Posts: 5,220
9/2/19 9:23 A

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Great progress Sue, Phyllis and Gill! emoticon How helpful your discussions and everyone's here are to help me to stay focused and determined to practice awareness.

Awareness is absolutely essential in reaching and maintaining my goals. In my head I think of "awareness" when I choose what to eat, how much to serve, to slow down, seconds or not, leave a little...? At my best I do well with these. When I slip up with these goals or unplanned snacking, I try hard to maintain some level of awareness.

I try to zero in on exactly what will satisfy and then slow down as much as possible, "minimize the damage" and enjoy it with as little guilt as possible. Before these lessons I would have been eating way too many things before I finally figured out what I truly wanted causing much guilt and damage to my goals.

Edited by: GOCALGAL at: 9/2/2019 (09:24)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

FUNLOVEN's Photo FUNLOVEN Posts: 2,991
9/2/19 8:57 A

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DAY #21 EAT WITH AWARENESS

I use to be a fast eater, but now I eat with more awareness! Don't get me wrong. I still eat fast, but I am doing much better at being aware of fullness and flavor. A work in progress.

Yesterday is a good example of awareness for me. My Tuna Melt sandwich was not the best - too runny, not creamy enough for my taste. I love the salty, crunch of Kettle Chips; especially the ones that are folded over or twisted up in some way. I stuck to my half-off special plan and I was aware of my level of fullness.

Even though I was full enough, this restaurant is noted for their deserts and baked goods so , of course there was desert to be had! I shared with DH and he seemed irritated with me that I commented twice about the lack of chocolate sauce on the Hot Fudge Donut w/ Ice Cream. Oh well! His irritation is not my problem! Then I used our 2 Bite lesson as I tasted a small bite of our GD's donut - NOT very good at all IMHO as it was too dry. Then again with our GS's raspberry pie - and again, NOT very good as it too was too dry. When all was said and done I felt very full and could not even imagine the thought of dinner later on.

Today we are having our family here for dinner to celebrate out GD's 7th birthday and there will be an opportunity to use many of the lessons we have already had. There will be lots of distractions and I know my anxieties will be high, but I have a plan. I am already picturing in my head what my dinner plate will look like and how I will enjoy the flavors without over-doing it. I will be Protecting My Plan today!

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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MAWMAW101's Photo MAWMAW101 Posts: 13,181
9/2/19 7:46 A

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Day #21 Eat With Awareness
What I wrote the first time thru this book:
I have always noticed that I tend to eat much faster than a lot of other people.
Even though this is something I really want to change it is an issue that still needs a lot of doing not just thinking about.
emoticon Now I can say I’m no longer the first to finish a meal so my conscious effort of slowing down and enjoying my food is working.

First time I wrote:
Learning that the reason to eat is --to fuel my body and to appreciate flavors means my goal is to learn "mindful eating" because truthfully nothing on the list is consistent in my life but it sure needs to be.
emoticon Now most of the time I only eat what I truly enjoy and no longer eat without paying any attention at all.
emoticon Now I still need to work on the following because they are not part of my daily life yet:
No other activities while eating
Make meals memorable eaten at the table

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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AURA18's Photo AURA18 Posts: 11,805
5/12/19 5:52 P

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Day 21 Eat with awareness
Coffee increases my sugar cravings and I'm taking another break. Plan to slowly decrease by diluting cold brew coffee. Last year, I went 6 months coffee free - switched to herbal teas and hot water with lemon, cinnamon, basil, ginger or turmeric with crushed black pepper. drhyman.com/?s=coffee

emoticon

Curb cravings drjockers.com/carb-cravings/ drhyman.com/?s=cravings
Tame my sweet tooth u.nu/cpy3 u.nu/a2my

Edited by: AURA18 at: 6/24/2020 (16:43)
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AURA18's Photo AURA18 Posts: 11,805
5/12/19 5:52 P

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Day 21 Eat with Awareness

Coffee increases my sugar cravings and I'm taking another break. Plan to slowly decrease by diluting cold brew coffee. Last year, I went 6 months coffee free - switched to herbal teas and hot water with lemon, cinnamon, basil, ginger or turmeric with crushed black pepper. drhyman.com/?s=coffee

Curb cravings drjockers.com/carb-cravings/ drhyman.com/?s=cravings
Tame my sweet tooth u.nu/cpy3 u.nu/a2my

Edited by: AURA18 at: 6/24/2020 (16:21)
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DSJB9999's Photo DSJB9999 Posts: 6,880
1/26/19 10:19 A

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Day 21, 100 days Eat with awareness

I know how easy it is to eat food almost without realising it but am trying to keep my food diary up to date which increased my awareness of the food and the extras/syns.

I rarely have the table set to eat food at the moment but do enjoy it when I can. I do still try to be aware and mindful of what I am eating! emoticon


Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
LIVINTODAY's Photo LIVINTODAY Posts: 9,632
11/28/18 9:10 A

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Eat with awareness

Why can't I do this. I can plan meals, shop for them, cook them....all the while mindful of what I'm doing. Then when it is time to actually eat I am distracted, eating too fast (another struggle!), and probably thinking of what I'm going to do next. Since life is pretty boring around here now the next think is what I do most...lying down for a nap or a read. How is that so important that it adds to the distractions?

Okay so for the rest of this week I am going to make it a goal to have one mindful meal daily.

Why don't I see success in my future?

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
11/27/18 4:35 A

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Handy to have a husband!
emoticon
perhaps I could have an 'imaginary husband' to help me..........

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MAWMAW101's Photo MAWMAW101 Posts: 13,181
11/26/18 6:05 P

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Day 20 — Eat with awareness
I’m a day late but I did eat two bites of brownies with awareness today.
I thoroughly enjoyed the texture, the flavor (which was wonderful) and then let my husband have the rest.
Aah, success feels good. For once there was no desire for more.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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PAULALALALA's Photo PAULALALALA Posts: 27,513
11/25/18 10:51 P

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Eating while doing nothing else...I'm not there yet. Now drinking....my favorite experience of the day is my morning coffee. I drink it in bed propped up with tons of pillows. I enjoy each sip and wish everything was as good. I feel so safe and warm and comfortable...and then alert! emoticon and clear headed!

Tonight I have a snack planned of apple slices with peanut butter. I will endeavor to turn netflix off and enjoy the snack on it's own.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
11/25/18 2:24 P

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That wiki article is good, Maribeth, thanks!

I'm a shocker for forgetting to remember to be mindful when eating!!!!!!

For me it's about prioritising eating as important, not just as something that had to be done!

Today I sent out for a meal with my friend. I put my cutlery down between each mouthful, and sipped my drink, but I still finished first!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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FUNLOVEN's Photo FUNLOVEN Posts: 2,991
11/25/18 2:10 P

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Day #21 Eat With Awareness - Take 2

I'm getting better at this, but sometimes I think I still have a way to go when it comes to responding to my awareness - like stop shoveling that food in your mouth, Sue!

I didn't feel the need to set a beautiful table for this assignment. We eat at our kitchen island. I do always sit down for each meal now, but I am frequently multitasking with some kind of reading (such as our Lessons emoticon ). At dinner the TV is always on behind us as the kitchen and family room "run" into each other. Lately I have been asking DH if we can eat either before or after the 6 p.m. news. That way I am not always swiveling around in my chair to catch what they are saying. I have come to enjoy the peace & quiet of it.

My suspicions were confirmed by bedtime last night. I caught someone's cold! My throat feels scratchy, I'm extra thirsty, and my taste buds are off. This is my excuse for not doing our Half-Off assignment yesterday. DH and I did go out to lunch. I ordered a Reuben Sandwich which came with homemade potato crisps. I ate more than half, but I was thinking about our lessons and left some of the sandwich and some of the chips on my plate. Oh, and I had a couple of beers - nope, I didn't leave any of that behind!

This morning I had no appetite and so I didn't eat until almost noon. I was needing some nurturing so I poured my self 2 servings of cereal in my bowl topped with soy milk. The cereal was soft, the raisins were chewy, and the milk was nice and cool going down my throat. I ate it all and was satisfied with that.

For lunch today I had a serving of left over tuna salad. Where on earth does the mayo disappear to? It tasted dry and I was not satisfied so I found myself hunting for something else to fill that spot. I cut up a juicy apple which tasted good and was cool in my mouth.

I am really embracing our lessons and I think I am make small steps forward in several areas of my responses to food. I will continue to work on my mindfulness and S-L-O-W D-O-W-N my eating so I can continue to appreciate the flavors and recognize when I have had enough.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,021
11/25/18 8:33 A

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Great plan, Maribeth.

This is yet another important lesson for me. I can get so wrapped up in other things that I go back to that 'mindless' eating/grazing. Sure puts on the pounds, which means I'm not getting healthier. That's my main goal. Avoid serious health issues.

When I had children I started eating so fast. That meant I overate without even thinking. So I try to remember to eat more slowly - actually enjoy my meal. Planning is important for me too.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 11,805
11/25/18 6:53 A

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Day 21 Eat with awareness and S l o w l y -
Making better choices but still eating too fast - practice putting down utensil to log-in food instead of consuming more calories. Exercise Science ISU'95 taught me to focus on each muscle to enhances performance,
~Focus entirely on the food - enhances dining experience!

Practiced awareness at restaurants:
*Oct. 2016 Coyote Moon - planning in advance, saving appetite for 3 days with plenty of fluids: tea & thin soups. Walleye, wild rice and salad bar. Mindful slow eating enjoyed atmosphere by fireplace and beautiful view of fall colors. emoticon We talked about flavors and nutrient in food. Walleye has Omega 3. Practice saving appetite and getting back on track right away.
*3.12.17 Sunday Brunch Coyote Moon - Felt stuffed all day and bloated next 4 days making it difficult to get back on plan. Too many choices sabotage my efforts to reduce weight. I prefer menus over buffets.
*4.20.17 La Casita: pulled pork appetizers & veggie fajitas. Anton: $10 coupon, pop-over & stuffed mushrooms. No alcohol saved calories for food. Watched the sunset from a window booth.
*6.29.17 Coyote lunch buffet: pepper steak, crispy pork chop, meat loaf, parmesan chicken (avoid salty soups) --- flavors and aroma of Mom's cooking.

Edited by: AURA18 at: 5/12/2019 (17:50)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
3/27/18 2:56 A

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Day 21, Eat with awareness

While I do sit and will deliberately slow down, the accoutrements for me are unnecessary. I can savor the food even while I'm comfortably reading a book. I will, however make a nice place setting and have flowers and a candle as an experiment.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
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MTN_KITTEN's Photo MTN_KITTEN Posts: 8,072
3/26/18 2:33 P

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As shared before ...

This behavior change ... greatly changed my life. I eat s-l-o-w-l-y and mindfully and found that I "need" much less food coz of this change.

In the beginning, I set a timer for 20 minutes and had to put my eating utensil down in between each bite ... but slowly and surely mastered eating in a calm attentive manner.

Other than the TV being on, I don't do ANYTHING while eating. This was a real pain at first. But it truly lends itself to being mindful/aware of eating.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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PAULALALALA's Photo PAULALALALA Posts: 27,513
3/25/18 7:36 P

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oh my oh my oh my....this one is definitely a tough one! emoticon

~ prepare yourself for having a "mindful-eating" meal by preparing a place to eat with your good china and silverware, lighting a candle, and playing quiet music in the background.
emoticon the little voice in me says "yeah...that's ok for some people, but *I'm* most appreciative when I'm reclining slightly with my knees elevated (bad back) and have the next episode of whatever series I'm watching ready to go. I actually eat much more slowly this way and enjoy it more. (my perception... emoticon maybe not true?)

~ sit down for your meal. While you're eating, don't do any other activities -- focus entirely on the food. Notice details such as the food-s appearance, flavors and textures, and even the temperature.

emoticon Again the little voice...I'm pretty good about noticing these details about the food already.

Being totally honest here.... I can see that I have some work to do!

Edited by: PAULALALALA at: 3/25/2018 (19:41)
Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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3/25/18 7:09 P

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Gloria - emoticon !

Tonight I made a recipe that I apparently had made some time before. It must have been long before because I didn't remember what it was like, but I had made notes to cut back on cooking time on the recipe card. I have a lot of recipes. Books of recipes! So I will occasionally pick one that I don't remember and try it again to see if it is worth keeping.

This recipe was not worth keeping. I ate with awareness and decided the chicken was way to dry for my liking even with the reduced cooking time. Won't be making this one again!

I didn't do very well yesterday at the 2 Bite exercise during the birthday dinner I prepared for our family. I will have to find another date to try again.

Sue

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“Have you ever eaten a candy bar, and then wondered where it went?” Yes

“...there are two purposes for eating—to fuel your body and to appreciate flavors.”
1. Nobody ever told us that food had flavors. That was my thought as I reread this sentence.
2. Now that I no longer (Praise Be) have previous vivid imaginings about food, I can discern the flavors and textures that are actually there, rather than eat to hope the food taste will match that pre-imagined thought in my head.
3. If the flavor isn’t there, I can make judgements about whether I want to eat it, depending on nutrition need or other factors. I’m too old to eat something I don’t like if I don’t have to, and right now, I’m blessed to not to have to.




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GLORIAZ's Photo GLORIAZ Posts: 1,329
3/25/18 10:59 A

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Today is our Anniversary and we are going to dinner. I will be aware of my choices and will be mindfully enjoying my meal.

One day at a time!


Gloria.
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Today when I go out to lunch with my friends I will be aware of my intake. I will only eat it if I am truly enjoying it.

While I ate a lot of salt (and fat), I did not finish, and I did not bring anything home.

Edited by: MINDFUL-C at: 3/25/2018 (16:55)
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3/25/18 7:47 A

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This section tackles my big problems!

Today I will eat all my meals at the table, I already have a candle on the table, but I will put on some music too.

My Mom has never really had a weight problem and she has always done this. I don't know where I got my issues :).

If one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours.
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MAWMAW101's Photo MAWMAW101 Posts: 13,181
3/25/18 7:41 A

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DAY 21 Eat with awareness.

Today is Sunday, this is a good day to take time with all my meals and really pay attention to the food.
I’ve learned to slow down and enjoy food which is a blessing for sure.

Phyllis ~~
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Edited by: AURA18 at: 5/12/2019 (17:49)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
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Great job, Lynn! I was interested in the no seconds thing - that maybe people didn't have seconds because you didn't offer them - that would be a helpful new cultural rule for everyone!


Gill

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KALISWALKER's Photo KALISWALKER Posts: 24,086
11/26/17 10:56 P

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Day 21 Eat with awareness

Eat with awareness to focus on the appearance, temperature, flavor, texture, and sensation of your food. If you don’t ‘get’ the taste you wanted, you may still yearn for it, so you eat more. Train yourself to slow down and spend more time with your food rather than wolfing it down on the run.

Today - Prepare yourself for having a “mindful-eating” meal by setting a table with your good china and silverware, lighting a candle, and playing quiet music in the background. Describe your setting here.

Did it! Last night we hosted an American Thanksgiving dinner for 17 people. For 3 weeks I had planned the guest list, setting 2 tables, flowers, menu, recipes, timing, etc. We cooked the turkey, dressing, mashed potatoes, gravy, a few appies, and I forgot to put out the cranberry sauce.

Our guests brought the sides and desserts. For 2 weeks before the dinner I researched recipes looking for a new way to cook the 15 pound turkey (500F for ½ hour, 375F for 2 hours, cooking thermometer 165F); and new recipe for make ahead fluffy mashed potatoes (use a potato masher and heat the cream and butter); a recipe to extend the gravy (add chicken broth); watched youtube to learn an easy way to carve the turkey. As the guests arrived we greeted them at the door and helped them in. I took their hot dishes, layered with foil and popped them into the oven. Exciting what did they bring?

I put so much passion into the planning, preparation, and details. I had great anticipation of a flavorful feast and a wonderful time visiting with friends. I anticipated the flavor, texture and aroma of the different foods.

I sat down at table 2 between my hubby and Marion. Marion is a particularly slow eater and likes to talk about what she eats, so it was very easy to slow down and really enjoy a leisurely meal. I savored each bite particularly my new recipes noting the seasoning, flavor, temperature, texture and appearance, deciding if it would become my go to recipe.

The turkey looked nicely roasted and was moist and flavorful. The mashed potatoes were very hot and a perfect fluffy texture, proving the recipe was a keeper. I had been concerned about the dressing as I was using someone else's crockpot and I didn't have quite enough poultry seasoning. In the dish it looked a little soggy and the bottom was crusty but the taste was great. Tasting the delicious dishes my friends prepared I was thinking about the ingredients, flavors and textures.

We ate a little later than usual, so I quite hungry and did eat faster at the beginning; then I watched Marion and slowed down. Good! The conversation was a little distracting but I made a point of putting my fork down while I was listening. I spent too much time preparing the meal to just shovel in the food.

Yes I did eat for fuel and for flavor. I will do better staying aware of what and how I am eating. When I finished my plate I would have loved to have more, but there were some great desserts still to be tasted. Also no else went for seconds. Oops maybe I was supposed to suggest it?

I always sit down at the table, I need to work on awareness of the flavor, texture and sensation of food to increase my enjoyment, yet eat less.

Tonight for dinner we had family over for dinner and I loving served up very tasty leftovers. I made a point of not tasting of licking anything while I prepared the meal. Another small step forward!

Day 20 Half-off special - follow up from yesterday's assignment

Today at lunch hubby made me a sandwich. I divided/cut the sandwich in 1/2 and and add celery and carrot sticks with dip. I finished my meal and wrapped up the other half of the sandwich for lunch tomorrow.

Happy Sparker Lynn 'A good girl with bad habits'

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AMYBELLES's Photo AMYBELLES Posts: 14,229
11/26/17 10:13 P

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Finally caught up!! I thoroughly enjoyed reading everyone’s responses to today’s lesson - great insights!

Mindful eating is a key goal for me and something I have to constantly work on. I do tend to eat fast, especially since I live with my husband and son, who are fast eaters. We eat at a set table for dinner, but breakfast and lunch are often eaten while multi-tasking. Tomorrow I will start to eat every meal at the table and will not take my phone or computer with me. I will slow down and savor each bite.

**~Amy~**
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11/26/17 4:06 P

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Day 21 Eat with awareness

OOOOH, Gill I have never thought in terms of customer service ... Yes I do deserve the same customer service I would tender to another. Actually since I'm retired I guess I should say that I am going to try to give myself the same courtesies I would offer to a guest invited to dinner. A pretty setting, calm surroundings, maybe some nice music, etc. Surely with a guest here I would not wolf down a meal in under 10 minutes (sometimes under 5!).

I have fought to slow down when dining for years and I am going to take another go at it. I doubt that I am ready for 20 minutes but I'm going to set a goal of 15 minutes per meal; and I am going to eat that meal with an awareness of the tastes and textures, an awareness of my surroundings, and an awareness that mealtimes are an opportunity to interact with Hubs.

I need to remind myself how fortunate I am to have someone that is a great, interesting companion even after nearly 50 years.

exercise today - simple stretches then squats and lunges

Wanda

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Forgive Everyone.
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FUNLOVEN's Photo FUNLOVEN Posts: 2,991
11/26/17 12:19 P

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Day 21 Eat With Awareness!

Having a career in the health field set my habit of eating fast. We only got 30 minutes total which included going to and then back from the lunch room, heating/preparing our food, and then wolfing it down! Not long ago I did an exercise to slow my eating and be more aware. I set a timer for 10 minutes and discovered that I could indeed do it. It was more difficult for some meals than others, but still doable. Did it make me aware? I am not sure. I think I have a bit of an ADD component to my character and I get distracted very easily!

Cat - Taking 20 minutes to eat a meal is astounding! What a skill gift. We have the TV on also during dinner for the news. Sometimes I wish we didn't. I would rather have some nice music in the background. However, if we eat before the news it is too early and if we wait until the news is over it is on the verge of being too late. Hmmm! Wonder if DH would consider taping the news to view when we want?

Gill - I get that "customer service" thing totally! When I worked in the hospital as an RN a good part of our annual raise was based on 100% Customer Satisfaction. The hospital actually paid a company to monitor our level of achievement! I just fume when I come across someone who gives me poor service like the examples you described. I can't count the number of times I find myself thinking "this service would have NEVER flown when I was working"!

Sue - I love it that you take the time to set up a pretty table for your meals. We eat our meals at the kitchen island even though we have a beautiful dining room. My DH could care less about anything other than putting the food in front of him so I am like Gill in that I struggle with not caring enough to even bother! So good for you for caring!

Cheri - Congrats on working to make awareness and slowing down a goal of yours. I agree with you that planning meals makes dieting easier and that we will always need to be on our guard!

Maria - I just read that "fall down 7 times, get up 8" somewhere too and love it, but I'll be darned if I can remember where. Must be that "vintage" brain of mine! I also really liked how you mentioned so many aspects that go into being aware. When I think of awareness I think of the broader format around putting food in my mouth, but there are really so many more positive aspects that we can give ourselves credit for on our way to mastering this task. Thanks!

Sue

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GOCALGAL's Photo GOCALGAL Posts: 5,220
11/26/17 10:31 A

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Eat With Awareness

Gill, I have noticed occasional similar treatment in my "vintage years". LOVE, love your idea of giving ourselves "good customer service" and not allowing anyone to make us feel that way. We can lift our heads high and pull those shoulder blades back (you can see the yogi in me here) and walk tall with pride knowing that we are working and achieving our goals of health and fitness..

Cheri, I keep repeating these lessons because good habits need constant reinforcement and some may never quite take hold but with focus, continued practice, baby steps.. . A paraphrase or close, "fall down 7 times, get up 8". Bad habits seem to come back quickly and stick like glue..

Sue, Love your finds and you have inspired me to find "something" for my holiday table to reinforce my holiday goals.

From the past about this gem of a lesson ~~

I'm continually amazed at how different we all are but still similar and how resourceful and imaginative each of you are to overcome obstacles to your success. Also, how helpful your discussions are to me to stay focused and determined.

I find awareness to be everything to reaching and maintaining my goals. All of the lessons come into play and I think of "awareness" when I choose what to eat, how much to serve, to slow down, seconds or not, leave a little...? At my best I do well with these. When I slip up, especially with unplanned snacking, I try to do this also with awareness.

I try to zero in on exactly what will satisfy and then slow down as much as possible, "minimize the damage" and enjoy it with as little guilt as possible. Before it would have been multiple choices until I finally figured out what I truly wanted causing much guilt and damage to my goals.

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Maria ~ So. Cal. ~ Pacific Time Zone
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MTN_KITTEN's Photo MTN_KITTEN Posts: 8,072
11/26/17 10:02 A

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This behavior change ... greatly changed my life. I eat s-l-o-w-l-y and mindfully and found that I "need" much less food coz of this change.

In the beginning, I set a timer for 20 minutes and had to put my eating utensil down in between each bite ... but slowly and surely mastered eating in a calm attentive manner.

Like FocusOnMe ... I bought dishes and glasses that make my heart sing ... so the whole eating experience is delightful.

Other than the TV being on, I don't do ANYTHING while eating. This was a real pain at first. But it truly lends itself to being mindful/aware of eating.
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
11/26/17 10:01 A

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Those place mats sound perfect and will show off those good plates really well. Have you considered LED 'candles'?

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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CD13384562 Posts: 7,356
11/26/17 8:53 A

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Great insight Gil! Give ourselves great customer service!

A recent estate sale find of ours was a beautiful set of Mikasa china for $4. It had originally been a service for 8 and a couple of pieces were missing. ONE place setting of this same pattern would sell for $129 and we have a full 7 settings plus other serving pieces.



It brings me joy and peace to set our table for two with this china and enjoy it's beauty.

Tom would be just as happy using paper plates at every meal, but since I do the dishes I insist on china at dinner time.

Yesterday at the dollar store I found beautiful round red placemats with white snowflakes on top which will adorn our dinner table closer to Christmas. It's the little things that make the meal a thing of beauty, not just the food.

I can't go with candles with 3 kitties in the house, been looking at the flameless varieties but have not found one I am in love with yet.

CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,326
11/26/17 6:54 A

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What a good thought Rawcookie...to give myself good "customer service."

Unconscious eating has gotten me to where I am. Fast eating and eating while multi-tasking have been part of my life just about daily. I have already started working on slowing down, and it is helping me a lot. It has not become habit yet. I have to focus...be aware. I know if I will slow down long enough it will become natural to me.
I was asked if having to think about food and planning my meals made dieting harder. No, it is a must. Even when I reach my goal weight it will be important to stay aware.

Cheri from Georgia
Direction - not Intention - determines Destination


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
11/26/17 6:04 A

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I'll go first today because I'm off to work later (overnighter).

I'm feeling a bit down at the moment, and this is actually helpful for me when doing these exercises, because I feel more deeply the stuff that I often suppress.

So, today, after rereading this thread, I feel that, for me, this is about caring enough about myself to be bothered to set the table and take time to eat. About loving and respecting myself.

Just imagine - you go into a coffee shop & the server doesn't look at you, carries on chatting with their colleague, and hands you your coffee in an off-hand way! I wouldn't go back there! I want to give myself good 'customer service'!!!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 10,021
7/22/17 8:56 A

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I'm more aware of what I'm eating and how much I'm eating than ever before. Thank goodness!! My taste buds have even changed. I use to crave junk food and now I'm in love with salads - all kinds. Lucky for me this is the time of year to eat lots of different salads and include lots of things in them.

Babs
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7/22/17 7:11 A

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I do too, but for some reason they are just not ripening this year. Sometimes I get lucky! And sometimes the kids get to it before I do! Lol!

C

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
7/22/17 12:50 A

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ooh, that does look inviting - I love peaches and nectarines!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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7/21/17 11:54 P

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Love your picture, Gill! That looks really good. I should look for mini naan.

"...there are two purposes for eating—to fuel your body and to appreciate flavors." The peaches in my store are really good right now. Here is one like I had for my breakfast.

I mixed a half portion of my Flapjacked protein pancake mix in a microwaveable bowl, then heated an apple and chicken sausage in the microwave and cut it in small pieces and added it to the pancake mix. Finally, I cut up a small juicy peach and mixed it in. Two minutes in the microwave, a bit of Smart Balance Buttery Mix on top and a dab of sugar free maple syrup and heaven for breakfast! It was good fuel (13 G protein) and especially flavorful. I took my time and enjoyed the flavors.

Edited by: SKIRUNNER1 at: 7/22/2017 (14:43)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
7/21/17 4:53 P

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Here's dinner: veggie curry, mini naan, cucumber raita, glass of hemp milk

It's not fancy, but table laid, candle lit - I made an effort!


Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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DI_NAMIC's Photo DI_NAMIC Posts: 4,568
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I'm loving your meal pics, Gill, on the main feed. Getting some ideas. Thank you for sharing.

I have 'food awareness' further up my priority list nowadays. Making better choices and savouring what I eat, rather than getting the eating process over with, have a higher weighting than the 'grab and snack while I work' mentality I was guilty of before.

I have been given a challenge of logging the daily amount in gms of dietary fibre I eat for the next two weeks. This is going to take some careful measuring and reading of labels.

Progress all round!

Diana UK GMT (EST + 5hrs)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 20,423
7/21/17 12:22 P

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I am much more aware of how I'm eating these days. I usually take my meal to the table when I am at home. Sometimes I feel the urge to take my 'tablet' with me, but try not to. When I am eating with someone else who eats more slowly than me, I try to match their speed.

I enjoy my food, so I usually maintain awareness. Times when I lose it are if I am feeling rushed or annoyed (usually at work) when I might demolish my meal too quickly!

However, yes, today I ate lunch at the table and really savoured it. I will do the same with my dinner.



Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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7/21/17 11:00 A

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I am so glad there are none of those around here! LOL!

Have a glass of water ready to keep your hands busy! That is what I would do!

I threw out some of my cereal today. I am eating too many grains / carbs.

Edited by: MINDFUL-C at: 7/21/2017 (17:03)
C

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CTUPTON's Photo CTUPTON SparkPoints: (206,927)
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7/21/17 10:40 A

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DAY 21 Eat with awareness.

Lunch today with 2 old friends. emoticon emoticon Cracker Barrel. That can be a dangerous restaurant.!

I will try to chat more and eat less but with awareness.

chris emoticon

I have to be diligent about caring for myself. 100 DAYS OF WEIGHT LOSS is a great way for me to keep focused. Day 1 is July 1, 2017. Build habits to produce success. Most of these habits I have at least tried before but did not sustain. First habit: delay eating by using a timer.
LONG TERM GOAL: Reduce A1C,BP,tryglicerides,and weight.Evening Eating Sabotage Myself Frustration ..Help! www.sparkpeople.com/myspark/groups_i
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LIVINTODAY's Photo LIVINTODAY Posts: 9,632
7/21/17 9:35 A

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Day 21, Eat with Awareness

Chele - It is great that you are keeping your glucose journal; I'm sure it will be helpful in more ways than one!

Maribeth - great suggestions for eating mindfully! Loved your descriptions. I had to give up buffets too...it is just hard to have all that food in front of me..the menus are bad enough. I try to plan my order ahead of time but sometimes I blow it. That falls right into the message of Gill's latest blog!

Phyllis, you TOO??? I am always the first one to finish too. I wonder who would make the meal last longest if we were eating together! I am working on this though.

So, eat with awareness; I guess that is the same as eating mindfully. It is hard for me to keep from multitasking when I eat. I have pretty much given up taking a book to the table, and I don't snack when I'm on the computer, but I haven't broken my evening habit of listening to the news while I eat. I think I am more aware of my meal though because I no longer look at the plate and wonder why it is empty! I am going to break the news with dinner habit; it probably isn't good for digestion either. Maybe I can do it by moving the time of our dinner? I'll try that.

exercise day 21: warmup then Tai Chi for Beginners Part 1 and Part 2, Spark TV





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AURA18's Photo AURA18 Posts: 11,805
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Edited by: AURA18 at: 11/27/2017 (12:27)
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (213,531)
Fitness Minutes: (65,294)
Posts: 6,137
7/21/17 8:53 A

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Now that I list what I eat in my glucose journal I am (more often than not) mindful of what I eat.
I do slip, but that is happening less and less.

Yesterday I felt full while eating and stopped eating! Yay!

C

Live in the moment

Lifetime WW Member as of 3/8/2020
5'5", under 145 lbs

Mindful Mindset (Living, Eating, Exercise, & More)
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121 Days since:  I became a WW Lifetime Member
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MAWMAW101's Photo MAWMAW101 Posts: 13,181
7/21/17 5:59 A

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Day #21 Eat with Awareness
There is no doubt in my mind that I have consciously slowed down my eating.
However I still find, as in lunch out yesterday, I am always first to finish my meal so I need to keep being aware of how fast I eat.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


 current weight: 174.0 
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