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JUNEPA's Photo JUNEPA Posts: 14,552
9/8/19 3:53 P

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Day 24 - Eat for satisfaction


Today’s assignment

1. Recall a food or type of meal that’s usually highly satisfying for you.
Linda's answer
Carrot cake at a great steak restaurant in Denver. I’ve learned that if I eat the entire piece of cake, I feel almost sick. So I usually cut it into 4 pieces and just eat one of them.

I want to recall a food that is nutritious, not a empty calorie sweet fat food.
My friend, when she returns from hiking in back country and has been gone for more than a week, says, the students she guides want, as soon as they get the chance, to eat a hamburger or french fries, or an ice cream. She craves a salad - she thinks like a thin person, she thinks like a person who is nourishing and fuelling her body and is eating for flavour

A type of meal that is highly satisfying to me is one that is tasty and has top-notch nutrition, like a chicken dinner with mushrooms, potatoes (not too big a serving of potatoes), lightly steamed broccoli dressed with olive oil, salt and vinegar.

Appealing and satisfying restaurant foods - power bowls

The first one is a favourite of our US Tennis Champion Bianca Andreescu - all Canada is proudly buzzing about her today, it is funny and fun how a sports champion's exploits can lift a country's spirits

AZTEC BOWL with non-GMO basil olive oil dressing. Sweet potato, corn and non-GMO mango salsa, spiced non-GMO black beans, guacamole, vegan sour cream, lettuce, beets, carrot, broccoli, organic sprouted mung beans, pumpkin seeds, organic blue corn chips

MEDITERRANIO BOWL with non-GMO basil olive oil dressing. Sweet potato, Italian-Inspired Coppernata (eggplant, chickpeas, onion, celery, green olives, red pepper, tomato, capers, garlic), lettuce, beets, carrot, broccoli, organic sprouted mung beans, chia seeds, vegan Greek Feta


2. Write a few words or sentences that describe how it feels to be satisfied by food.

I feel satisfied, like I ate well, the food tasted good, and I ate what my body needs and what maintains health. .

3. Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it. Describe this below.

For lunch on Thursday I ate home-made salmon chowder - it had salmon with some dill, potatoes, leek, carrots, some onions and celery, it had the whole range of nutrients and it was very good. I had a fresh apple for dessert and water to drink.
It feel wonderful to eat good, nutritious, filling food.

Later edit after reading other posts

I am somewhat amused at the notion of eating something that is usually satisfying, eating only 2 bites and eating it slowly, and having the realization that it is not really satisfying. I see others who agree this is what happens to them. This doesn't happen to me, if I eat something that is usually satisfying, it doesn't lose it's satisfaction factor if I eat it slowly, it expands and deeply fills my senses and I want to eat more, not stop after 2 bites with a feeling of dissatisfaction. I guess I am basically a glutton who enjoys eating for how things taste and that brings me pleasure, which is a big part of my struggle of trying to eat right-sized portions. If I eat slowly, I feel full at the point of right-size portions, that has helped me with my weight management.

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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MAWMAW101's Photo MAWMAW101 Posts: 12,719
9/7/19 4:56 P

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Day 24: Eat for satisfaction

This was my evening yesterday. The items were not the same but the activity of continually searching for something else was the same.

"One afternoon, I was craving a brownie, so I ate one. Once I finished it, I decided that it wasn't quite what I'd wanted. Instead, I was actually hungry for Oreo cookies. After eating several cookies, I sensed they weren't exactly what I wanted either. Then I figured out what I was really craving was something crunchy like M&M's. So I got out a bag of those and finished them off, but that still didn't quite do it. I don't understand why using the principle of "eat what you want" doesn't make me feel satisfied."

Only now, taking the time to work through this lesson, can I see that part of it was not having answers yet for testing done at the hospital yesterday morning. Also part of it was the usual let down as my friend (and fellow Sparker) went home after a visit.

I wish I had taken the time, when I wanted something, to slow down and think before I made a decision. I’m sure that one item, savored and enjoyed, would have been enough.

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


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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/6/19 5:12 P

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From these lessons I've learned to eat for satisfaction the majority of the time. Problem Is lately I'm eating too fast, too much and getting less exercise. Time to reign it in and protect my program. emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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

Winning is Not Quitting

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,570
9/6/19 5:52 A

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Brilliant!

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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DSJB9999's Photo DSJB9999 Posts: 6,739
9/6/19 2:25 A

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Day 24, 100 days Eat for Satisfaction

I was really lucky with this day's learning as my dh, dd and I had planned to have a set dinner for 2 Chinese takeaway. I ate breakfast and lunch as normal and deliberately no extras during the day and really savoured the meal, tried to eat slowly and mindfully and seriously enjoy the meal. I was totally able to do this taking the time to enjoy it.

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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NOCALORIES's Photo NOCALORIES Posts: 21,274
9/5/19 10:00 P

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Day #24 100 days Eat for Satisfaction
I start the day with thoughts of gratitude for being satisfied that I have sufficient funds to buy food. Living within my means is a true blessing. Just as I appreciate owning a car and being able to afford fuel so I can be independent and go where I wish is a real delight. I see food as fuel and by eating to live healthy I am satisfied.

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FUNLOVEN's Photo FUNLOVEN Posts: 2,816
9/5/19 9:37 A

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DAY #24 EAT FOR SATISFACTION

I can still relate to Linda's question and example for "What do your really want?" when I search and eat and search and eat looking for just the right thing to satisfy my craving all in an attempt to fulfill some emotional upheaval that I can't seem to identify. Luckily for me this behavior happens less often, but not yesterday!

I realize that I did the Satisfaction Test on Tuesday with chocolate, but I did not eat for satisfaction at all yesterday and it has taken me until today to figure it all out! I gobbled down a Mache Tea Latte that had a beautiful foam design on top and a thick & heavy(a.k.a. filling) Peanut Butter Cookie of some kind without a bit of satisfaction (Sabotaging Thought: this cookie is made by a company that uses all healthy ingredients.) At dinner I kept noticing the fish and green beans felt like they were coated in way too much oil and salt which I did not enjoy (Sabotaging Thought: DH was being so kind to cook dinner for you so don't criticize; just eat it.) Then during TV time I dished up a bowl of pistachios and proceeded to eat mindlessly (Sabotaging Thought: You blew your No S rules AGAIN! so you might as well go for it.)

All emotional eating! I didn't keep eating and searching like Linda's example, but I didn't get much satisfaction from my food that's for sure.

Gill - Your right about those eye-catching packaging wrappers. Even the piece of Dove chocolate I ate the other night had an inspirational quote on the inside! Not long ago I was at the gas station and while filling the tank there is advertising for junk food to buy! We are bombarded at every turn by unhealthy food temptations.

Sue

Michigan - EST

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


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OHANAMAMA's Photo OHANAMAMA Posts: 28,374
9/5/19 9:14 A

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I do well with treats I allow myself... as I mentioned in the previous days, my red wine and dark chocolate (which is 90% with very little sugar) I should make it a point to be sure to eat for satisfaction every meal. I do enjoy my morning coffee, which is a meal in itself, and I've been trying to not multitask (previous lesson) while at work, although sometimes I have to.


~ Recall a food or type of meal that's usually highly satisfying for you.
dark chocolate, red wine, morning coffee, I also find it quite satisfying when I know I've eaten the proper portion of healthy foods, no matter what they are.

~ Write a few words or sentences that describe how it feels to be satisfied by food.
it makes me feel good, an accomplishment, it feels really great.

~ Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it.
I will, my coffee this morning, my dark chocolate this evening, and maybe a glass of wine. I had a glass last night, though.

Edited by: OHANAMAMA at: 9/5/2019 (09:22)
~ Renee ~

Turn your magic on.


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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,570
9/5/19 5:16 A

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The names of things we eat make a difference to how much satisfaction we get from them

I've posted this one before - I think it's fascinating!
www.sciencefriday.com/segments/the-m
in
dset-for-a-milkshake/


When I was standing in the queue in the supermarket yesterday I noticed how I was surrounded by opportunities to buy chocolate products. At the moment they are promoting M&M bars - very colourful with smiley faces on the wrappers. It occurred to me that all the shelves of differently-named chocolate bars were essentially all the same products - it's just made into different shapes and mixed with different things. It's ALL chocolate (and mostly sugar and dairy). But the wrappers are all SHINY and COLOURFUL and it's all 'in your face'.

It's so hard to choose the conservatively-wrapped thing - we are all influenced by the wrappers, the advertising, the words on the wrappers Most of the products in my cupboard are covered with writing - and a lot of the modern things now have amusing things written on them - making them 'cool'.

Even my box of tea-bags is covered with sayings and quotes, stories and jokes.

I think a lot of my satisfaction comes from the packaging!

However, I ate my 'third meal of the day' (it falls into the 'dinner' slot, but it's not a main meal) at work yesterday - it was yoghurt, strawberries, mixed seeds. The man I was sitting with said "I expect you'll have something else when you get home won't you?" I said "no, probably not"

I've developed a routine of having an earlier, lighter dinner (which came from learning a bit about Ayurveda) and no longer have a big, cooked, evening meal. It totally satisfies 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
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AURA18's Photo AURA18 Posts: 11,253
5/12/19 1:18 P

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Day 24 Eat for Satisfaction - 2 key lessons
1. When I enjoy food, I won’t have to hunt for something more to eat.
2. When I need emotional soothing,
~ ~ ~ eating can make me feel frustrated rather than healed.
"Forget big change, start with a tiny habit: BJ Fogg at TEDx
youtube.com/watch?v=AdKUJxjn-R8 "


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DSJB9999's Photo DSJB9999 Posts: 6,739
1/26/19 8:37 A

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Day 24, 100 days Eat for Satisfaction

I didn't consider this on the correct date but consider that some of the food I would have eaten on that day would have been for satisfaction without guilt and really enjoyed them. It was a day we took my MiL to hospital for a check up on her eyes and that always puts some pressure on the day's eating etc. I do actually remember I got some low calorie cake that evening which I intended to freeze for Christmas and of course did have to test it and I do remember eating for satisfaction and enjoying it though possibly I did eat more than I should have! Nice cake I remember emoticon ! emoticon

Oops think I have posted twice

Edited by: DSJB9999 at: 1/26/2019 (08:39)
Donna
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,570
11/29/18 2:33 A

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For my 'dinner' yesterday I made myself a big dish of fruit salad: blueberries, asian pear, kiwi, grapes topped with soya yoghurt and chia seeds, and a small amount of date syrup.

It was very, very satisfying. Juicy, crunchy, sharp, sweet, smooth, creamy - just delicious. I felt nourished and nurtured because I'd made that choice for myself. That was 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

www.sparkpeople.com/system/howitwork
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PAULALALALA's Photo PAULALALALA Posts: 27,237
11/28/18 9:57 P

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Food that is usually very satisfying for me seems to have bulk - and chewy and crunchy highlights with sharp flavors.

I feel satisfied by food when I have enjoyed the experience of eating it and I'm almost full, but not bloated.

Made a new recipe today to use some cabbage out of the fridge - Braised cabbage with potatoes, onions, and carrots. Baked in the oven so for several hours I was smelling the good smells and anticipating it. Even did a walk out to the garden to gather the rosemary the recipe called for. The dish was highly satisfying this evening. Cabbage was perfect! cooked down and savory sweet.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
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DSJB9999's Photo DSJB9999 Posts: 6,739
11/28/18 1:29 P

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Day 24, 100 days Eat for Satisfaction

Some of the food today I have eaten for satisfaction without guilt and really enjoyed them however I have realised that I should have slowed down my eating at certain points. It was a crazy time for certain reasons. I like the idea of no guilt but perhaps I need to keep making better choices for rest of the day! emoticon emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
11/28/18 10:40 A

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I agree. Foods can make me feel frustrated too at times. If I'm trying to soothe my 'soul', get rid of stress, 'don't worry/be happy'- if I choose the wrong food to comfort myself it leads to more stress, more unhappiness, guilt, etc. For me that can lead to more trial & error.

Babs
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AURA18's Photo AURA18 Posts: 11,253
11/27/18 12:16 P

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Day 24 Eat for Satisfaction (May 10, 2016)
emoticon "I'll have what she's having - When Harry Met Sally" u.nu/3lo5
~ Recall a food that's usually highly satisfying for you...Use to be pizza but my taste buds have changed, it's greasy and salty. Nowadays its Turkey! Every other month I cook a 15-20 pound turkey. I split into servings and freeze, then make stock and bone broth. Turkey satiety feels warm and comfortable. I have discovered the difference...protein is more satisfying, After pizza I'm too full to move and crave chocolate afterwards.
Progress: I don't eat pizza or turkey. Cooking turkey was too much work and I prefer chicken.

Edited by: AURA18 at: 5/12/2019 (13:26)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
4/10/18 2:35 A

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100 Days Challenge, Day 24 Eat for satisfaction

Today’s assignment

1. Recall a food or type of meal that’s usually highly satisfying for you.

Right now my favorite food is an Unjury chocolate protein shake made with skim milk and has 1/4 cup of wheat germ added. I find it VERY satisfying and savor every mouthful I drink. I find it delicious.

2. Write a few words or sentences that describe how it feels to be satisfied by food.

Today I ate some cherry tomatoes that left my eyes happy and my tummy content. Each time I bit one, the juices were satisfying and I liked the sweet, tart sensation. I was completely satisfied.

3. Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it. Describe this below.

I ate some Mandarin oranges with a 1/2 cup of cottage cheese. The combination of flavors was pleasure giving. I felt completely content and fulfilled as I savored each bite. Yummy.

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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FUNLOVEN's Photo FUNLOVEN Posts: 2,816
3/29/18 12:28 P

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I loved Phyllis's statement about "all those years of eating foods I didn't like for the sake of trying to loose weight". That is exactly what my thinking has been recently. I am really working hard on overcoming feelings of guilt about the foods I choose to eat.

On the other hand, I can really relate to the story Linda tells in this lesson about eating one thing after another in an attempt to find that satisfaction. I had a binge just like that recently.

When I can't find satisfaction I need to remind myself that my cravings might be for something other than food!

Sue

Michigan - EST

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


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,345
3/28/18 10:54 P

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The more I enjoy my food as food, the less hold food has over me.

That is a statement I made in a previous response to this chapter and it continues to hold true.



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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,434)
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3/28/18 1:29 P

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This whole process is about changing my relationship with food ... not just what to eat, when to eat and how to eat.

There are no bad foods ... there are foods that will get me closer to health.
There are foods that will fuel my body better.
There are foods that will fill me up and give me energy.

Guilty ... doesn't taste good.
emoticon

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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GLORIAZ's Photo GLORIAZ Posts: 1,327
3/28/18 9:55 A

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These posts have been so helpful and I love reading Gill’s mail everyday! I’m looking at food in a different way now, but I am still eating too much. I have to eat smaller portions........today is a new day and I will be successful!

One day at a time!


Gloria.
EST Pennsylvania
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
3/28/18 9:46 A

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Like most of you this was difficult for me too, and still is sometimes. The main reason it gave me so much trouble is that I tried to eliminate certain foods from my eating plan. I can't do that. I learned that the hard way. Deprivation does not work for me. Portion control - that 2 bite theory, savoring my food. It's OK for me to enjoy it. Hard lesson but it's a great one.

Babs
SW Illinois - CST


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GOCALGAL's Photo GOCALGAL Posts: 5,176
3/28/18 9:21 A

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This was a helpful lesson for me and it has been baby steps. . Savoring and eating for
satisfaction is something I do on a more regular basis now. I no longer feel guilty about enjoying my food when I limit and plan reasonable portions. I can not believe how many years I lived in deprivation believing I should not enjoy eating. It kept me yo yo-ing, frustrated and unsuccessful.

I need to continue to improve my planning and awareness as I eat, so that I can consistently slow down and learn to savor smaller quantities of food. emoticon emoticon

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: 12,719
3/28/18 7:31 A

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Day #24 Eat for Satisfaction
It’s sometimes odd to think that all those years of dieting, feeling guilty about food and eating things I didn’t like just to lose weight were a waste of time and energy.

From these lessons I can now slow down, eat real food, savor it and actually enjoy this journey to good health.
emoticon Today I’m going out for breakfast with a very good friend, it’s a great time to practice.

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


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SSMEWBORN's Photo SSMEWBORN SparkPoints: (15,366)
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3/28/18 5:46 A

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I'm enjoying this section of the book. This is a real challenge for me because I think my main problem has been emotional eating. So it is really interesting to be focusing on the food for the last few days. I've been eating at my table with no distractions. Last night I put on music and lit a candle. Still eating a little too fast though.

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.
Henry David Thoreau


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3/28/18 4:12 A

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Mindful eating.

When I crave an unhealthy food, think... what road do I want to be on? Will that food satisfy my desire? How will I feel after I eat it?

When I binge it is because I want it, I crave it, and I am emotional. Look at me! Look what I can eat!

C

Live in the moment

I follow the MyWW Blue Plan
Lifetime WW Member as of 3/8/2020

Mindful Dieting
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ROSAMARCELLE's Photo ROSAMARCELLE Posts: 5,874
1/24/18 5:37 P

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It is getting easier. I am now on Day 24 and I haven't wobbled yet - so eating for satisfaction is not as challenging as it would have been a few months ago or over Christmas. The biggest challenge will be next time there is a celebration in the family or Easter. I'm working on it.

Rosa - Gryffindor
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AMYBELLES's Photo AMYBELLES Posts: 13,719
1/2/18 9:23 A

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I love this lesson! It’s all about being mindful when you eat to really enjoy flavors and textures. Find pleasure in your eating. Don't eat mindlessly for emotional reasons - nothing will satisfy you, you’ll just keep going back for more. I know that I eat less when I take the time to enjoy every bite of a quality food, even if it’s an indulgence. If I mindlessly eat something, say from a container of honey roasted peanuts, as I did last night, I feel terrible - guilty and unsatisfied. What a waste! This morning I drank my black cup of coffee and cup of V8 juice and ate my Greek yogurt slowly and was very satisfied! I know this is something I need to continuously work on! Now when I go out to lunch with a bunch of neighbors this afternoon, I will do my best to keep this lesson in mind.

**~Amy~**
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~The Villages, Florida
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KALISWALKER's Photo KALISWALKER Posts: 23,653
11/30/17 10:38 A

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Thanks for sharing Gill. I agree vegetables don't sound that tasty.... something to work on.

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,570
11/30/17 3:30 A

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Here's an interesting thing about satiation - I found it on a recent blog from a Spark Friend SUNNYBEACHGIRL.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6376003


It's a short (8mins) talk about how food descriptions/labelling affects not only our choices, buy our bodies response to the food. Fascinating!

www.sciencefriday.com/segments/the-mindset
-for-a-milkshake/


Edited by: SWEETENUFGILL at: 11/30/2017 (03:31)
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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GOCALGAL's Photo GOCALGAL Posts: 5,176
11/29/17 5:52 P

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Eat for Satisfaction

emoticon Maribeth on the pending weight loss! emoticon emoticon

Just about the time I think I have these lessons down pat along comes a slip up. Last night after protecting my plan so well at a restaurant get together with former tennis buddies, I over ate nuts with shells (thank goodness, slows me down) when I wasn't really hungry and at home, of course. emoticon

Today I find myself overeating again. Not sure if it is emotional eating from missing tennis and these friends, over exercising and over tired (subbed an extra hour at water aerobics this morning). It's probably a combination of them all.

Good news is these lessons have taught me to slow down and enjoy the food which I did fairly well. I also thought long and hard about what I really wanted and settled on what would be fairly healthy and still satisfy me the best. This helped minimize the damage. I then took what I call a nourishing nap. I will not beat myself up and instead focus on how far I have come. emoticon I plan to eat a lighter dinner tonight and get right back on track. emoticon

Edited by: GOCALGAL at: 11/29/2017 (18:00)
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11/29/17 11:55 A

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Day 24 Eat for satisfaction

Savoring your food will help you feel satisfied and feel pleasure. Eat to appreciate the flavors and get satisfaction from your food, without guilt or remorse. Eat slowly, pay attention to each bite, and appreciate the food. Let the food sink into your awareness, to feel satisfied by food to "get it."

For your brain to achieve satisfaction - eat slowly, pay attention to each bite to appreciate the food and it can be small amounts. Give yourself permission to enjoy food instead of feeling guilty about eating it so you’ll get the satisfaction you crave and you won’t have to hunt for something more to eat.

Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it.

Satisfying - I eat a measured amount of baking chips – chocolate, butterscotch, and mint. I eat them one at a time, not chewing, just letting them melt in my mouth. I feel soothed by the flavor and knowing I am not having too many calories. I enjoy them and eat them guilt free, though not too often.

Imagine drinking a delicious cup of coffee or hot cocoa. As you sip (not gulp), you are smiling with pleasure. The food or drink should feel soothing, nurturing, even comforting. This special treat reaches your soul, helping you feel relaxed and fulfilled.

Yes! This morning I have cream in my coffee, though I usually have coconut milk. My coffee is hot so I am sipping it slowly and it’s quite satisfying. I am taking small sips of coffee with cream and letting it swirl under my tongue.

Eat for Satisfaction, without guilt or remorse.

Give yourself Permission - to feel pleasure from eating, instead of feeling guilty about eating it. Get the satisfaction you crave and you won't have to hunt for something more to eat.

When you eat and do not feel satisfied, it isn’t related to food. Instead, what you want is probably to feel nurtured or appreciated or some other type of emotion.

Do you eat to feel happiness or enjoyment?

Emotional Soothing - When you need emotional soothing, eating can often make you feel frustrated rather than healed.

Agreed! Sometimes I just eat for the sake of eating. 11 PM last night I was home alone, peeling boiled eggs. I ate one egg, had a bowl of honey nut cheerios with coconut milk, and 2 rice cakes. Nothing really satisfied but I did have a little scrape of goat cheese on the rice cakes and that seemed satisfying.

What are you looking for when you eat like this? I was bored, killing time, restless. I didn’t know what to do with myself. Lonesome? I should have put myself to bed and listened to my audio book!

½ Off Special has changed my thinking on portion size for a sandwich – it’s now ½, so I have to really pay attention to what I am eating so I ‘know’ I had lunch.

Trigger Food - I love dressing and gravy, and I can keep eating till it is ALL gone. So it is not satisfying.

Happy Sparker Lynn 'A good girl with bad habits'

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Ahhh, such a difficult lesson for me. I spent years eating for comfort. Now I'm learning and I am better able to eat for satisfaction. I don't go back for seconds out of habit. Alleluia! Thank you. Thank you. I love 100 Days of WL. Thanks to all of the members on this forum.

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I like to watch the different cooking shows available in my area … Farmhouse Rules, Trisha Yearwood but my favorite is Valerie Bertinelli. Valerie oohhs and aahhs and even hops around when she eats making me believe she loves AND enjoys what she is eating.

As I watched my g-kids eating their meals … they also oohhed and aahhed as they ate different things. Accused of “playing” with their food … it donned on me that they were enjoying it.

Food is fuel … but when I started eating foods I really like … s-l-o-w-i-n-g down to truly enjoy them, doing nothing else but eating … my life AND my weight started to change.

Separating eating foods I enjoy and eating due to emotional habit … now that’s been the tough part.


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MAWMAW101's Photo MAWMAW101 Posts: 12,719
11/29/17 8:23 A

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Day #24 Eat for Satisfaction
I can remember when I first started different diets that I always said “I just like to eat”!
Well that is still true and the odd thing is that when I began to really “love to eat” without feeling guilty about eating, that is when the weight came off and stayed off.
Of course what I eat and how much makes a difference in being healthy or not.
When I began to learn, thanks to being honest in these lessons, that why I crave something is important and deal with those feelings, bingo! Success!

Phyllis ~~
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Eat for satisfaction. Before I started slowing down and paying attention to what I ate I would woof down food and not be satisfied. I would be going back for seconds or looking for something else. Now that I am eating slower and appreciating what I eat I am feeling full and satisfied. It stays with me longer. I am not feeling deprived.
I have to keep a check to make sure I am not falling into emotional eating. If I have a craving the two bite rule is working for me.
Pasta is a comfort food for me and I can over eat it easily. But when I slow down and focus on enjoying it I get the soothing benefit without the excess calories.

Cheri from Georgia
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SKIRUNNER1: Awesome that you use other support to help with anxiety and stress! emoticon

Diana: Happy to hear that you are finding ways to help you through it. Please keep us in the loop! We are here for you!!
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Edited by: MINDFUL-C at: 7/25/2017 (08:52)
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'The apple-ness of the apple' ..... Thank you, SKIRUNNER, I love this!

I'm writing in the cool light of morning after a difficult day yesterday and one which ended with me making a comfort eating choice (nutritious. I was still holding it together.) and then a 'poor me' choice (empty cals). In terms of the latter solving the problem, I may as well have been chewing card, for all the satisfaction derived.

Today, I'm moving forward. A 'sense of pleasure' from eating will be part of my 'get better' toolkit and 'the apple-ness of the apple' may become something of a mantra!

A hug for my friends here!!



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When I got to this chapter, I saw that I had bookmarked it and highlighted like crazy. Then I went back to see what I said last time. I find it worth repeating.

"This time, what sticks out for me is "simply allow yourself a sense of pleasure from eating." One of the exercises is to write a few words or sentences about how it feels to be satisfied by food. Here's my attempt.

When I feel satisfied by a food, I realize that I just see it as food. The "apple-ness" of the apple is what I enjoy, including the taste and texture. The more I savor 3 ounces of roast beef, with it's dark, rich tasting au jus flavoring my 1/4 cup of mashed potatoes, the more food becomes food not comfort, becomes food not an attempt to reduce anxiety, etc. The more I enjoy my food as food, the less hold food has over me. When I need comfort, when I need to reduce anxiety, food may a part of BUT NOT THE MAIN METHOD I use."

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emoticon Diana

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Unbalanced day today. Hospital tests and aren't your hopes dashed when they do find something wrong. :( Will report back tomorrow when I get my head straight.

Diana UK GMT (EST + 5hrs)

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Edited by: AURA18 at: 11/21/2018 (06:33)
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MAWMAW101's Photo MAWMAW101 Posts: 12,719
7/24/17 8:25 A

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Day #24 Eat for Satisfaction

To focus every day on the emotions that send me to food for comfort has changed everything.
The reasons are different on different days (frustration, anger, boredom) but I now know the problem isn't going to be fixed with food!

Just as my feelings about getting on the scale have changed so has my feeling about food. A lot of the guilt and anxiety about what I'm eating has given way to actually enjoying my food and taking more time to eat it.
emoticon I still pay attention to calories in, calories out!

Phyllis ~~
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7/24/17 7:53 A

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I like to be satisfied by my food. My husband says that that is one of my issues as far as diet and weight loss. He can look at food as fuel (most of the time) and eats for good health. He has told me many times that if I can start thinking of food more as fuel and less for satisfaction weight loss, and healthier glucose would be much easier.

C

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Funnily enough, it's a kind of beany soup day today as well!

Yes, I do sometimes find myself searching for "something else" to eat after a meal - especially textures. I do usually finish a meal with fruit and/or coffee.

This time around I noticed "....be willing to a allow yourself a sense of pleasure from eating.". I am wondering whether I rein pleasure in a bit when eating. I'll keep an eye on that.



Gill

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WooHoo! Gill, I knew that minestrone sounded awesome; it must have turned out well.

Wanda

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It worked! I sat down with my bowl of soup, with a little bit of sharp cheddar grated on top (that was the only fat) and ate it mindfully, a spoonful at a time - and despite feeling initially deprived by not having bread or anything chewy and stodgy with it, I really did feel satisfied eating it. After the soup, I had a small fruit yoghurt - and that tasted like heaven after the savoury soup.

I ate this at about 6.30pm, and didn't have any cravings for any other eating during the evening. This was a good lesson for 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

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I remember sharing the food workshop I went to years ago. We were taught to eat only foods that were an 8-10 on our Richter scale.

As someone who swears I love to eat ... there are soooooooo many times I have eaten but not registered the taste at all.

I now eat s-l-o-w-l-y and mindfully foods that are planned the evening before ... and then follow through.

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Cat

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Day 24: Lunch experiment.
I cooked 1/3 cup of pasta....added my "fajita chicken", peppers and cheese. It made one bowl= 1 serving.... without leftovers to call for attention. It was good and very satisfying and lets me know I don't need 2 cups of pasta for any reason. Good job....That was my high calorie/carb meal for the day.

In all things, I will acknowledge Christ, my Savior and strength of my life.
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Edited by: AURA18 at: 11/21/2018 (06:35)
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3/24/17 11:02 A

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Day 24: Eat for satisfaction
Do you usually feel completely satisfied with your food-or do you continue eating, hoping for just a little more happiness or enjoyment? Do you ever finish one food, and then search for something else because you still want to eat?
If you typically reach for another bite or a second handful before you finish the first one, your food can't do its job. For your brain to achieve satisfaction, you have to eat slowly, pay attention to the bites and appreciate your food.
Let the food in
If you're determined you want to appreciate flavors, work on getting satisfaction from your food, not guilt or remorse. To do this, you don't have to eat large amounts; you just have to let the food sink into your awareness. In other words, to feel satisfied by food, you have to be able to "get it."
Savoring your food will help this a lot. But sometimes you have to take it a step further and be willing to simply allow yourself a sense of pleasure from eating.
When you give yourself permission to enjoy food instead of feeling guilty about eating it, you'll get the satisfaction you crave and you won't have to hunt for something more to eat.
What do you really want?
When you need emotional soothing, eating can often make you feel frustrated rather than healed.
Recall a food or type of meal that's usually highly satisfying for you.
Write a few words or sentences that describe how it feels to be satisfied by food.
Eat at least one thing today with the intention of feeling satisfied. Appreciate the food and allow yourself to feel totally fulfilled by eating it.
I need to get back to planning my meals in advance and have enough exchanges for those cravings. I had a healthy breakfast 1 egg, veggies, toast and milk and 1 apple. .
To focus every day on the emotions that send me to food for comfort has changed everything.
The reasons are different on different days (frustration, anger, boredom) but I now know the problem isn't going to be fixed with food!
As all lessons, I need to learn them over, and over, and over before they become habit.
If I am aware of what I am eating I know I will be satisfied.
I need to get back to satisfaction of my food- I know a nutrition meal is very satisfying and very filling. having my protein and carbs,, veggies and fruit is a must at meal. I also need to find something to fill that stress with other than food. I need to get back to my plan or I will be out of leeway.

Leslie Knudson
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3/24/17 10:34 A

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Day 24 - Eat for Satisfaction

I have found that some things just don't make a satisfying meal for me. That diet staple - a plain tossed salad is one of them. I have found though, that if I add protein, either a little cheese, or a grilled chicken breast....Voila! I am satisfied for hours. The salad takes some chewing so I eat more slowly and the protein adds satisfying flavor and satisfaction. I keep my dressing on the side and just dip my fork before putting it in the salad.

Also, Gill's comment about the minestrone is right on...I find broth soups extremely satisfying especially if they have plenty of veggies. There is something about a hot meal that adds to satisfaction for me.

Strength exercise 24/100 - I'm going to redo the SparkTV yoga video I did yesterday; I'm not very familiar with yoga at all but I enjoyed that balance video and I need to build core strength.

Wanda

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BLONDEE53's Photo BLONDEE53 Posts: 15,674
3/24/17 9:13 A

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I'm learning this anew. I do enjoy good, quality foods and often have noisy moments when eating them as in"...Oh my, this is SO good....nom nom".
I'm embarrassed to say a week ago those moments included cheesecake which did a number on my blood sugar emoticon

So....now that I have reprieve and another chance to get this right....my nom nom's are done with a fine salad or lovely Tilapia filets and steamed veggies. I'm learning the carb balance dance and I will stumble on occasion but am determined to make needed changes. For now...cheesecake has no place in my basket or at my table.

In all things, I will acknowledge Christ, my Savior and strength of my life.
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I do enjoy eating good nutritious food prepared well. I do tend to go looking for something more when I have eaten a meal that doesn't taste good or satisfy nutritionally.

I wish it was easier to do though. It's hard to make sure everything is planned out. The groceries are in, the spinach prepped etc. I wish it didn't have to take up so much time.

you don't have to see the whole staircase. Just take the first step.


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3/24/17 8:47 A

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The timing of this lesson works well with plans for the week. We are having pepperoni rolls from a local Italian bakery for dinner. I will start with half and eat each bite slowly, holding onto the flavors and textures as long as I can before swallowing, and pay attention to fullness/satiety indications to see if I still need the other half or can save it for the next day or even for Tom to have as lunch.

I have planned my meals in advance and have enough points for either option. I had a healthy breakfast and lunch will be a salad with lots of veggies.

My Tom is also a person that can make sweets last forever. He eats them for the flavor and also when he needs a sugar boost to balance his insulin intake. He sometimes will leave home baked cookies for over two months before finishing..

Gil the minestrone sounds lovely and will definitely be satisfying.


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3/24/17 7:17 A

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Day 24

Eat for satisfaction.....hummmm......I'm going to try...lol

I think I have a "bad food" mentality. Thinking about being satisfied by eating doesn't seem right.....I have to ponder this. I think I may have a "malfunction" in my belief system with regard to food satisfying.
Sorry for rambling....I have never thought of food as satisfying.

"Being Challenged in life is inevitable, being defeated is optional"
~Roger Crawford~


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3/24/17 4:43 A

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Yep Gill, I hear ya. Sometimes I am not satisfied too and I go "looking" for something else. Even though I am no longer hungry. That "something else" was the chocolate I had in my bag for my daughter's show last night.

Tonight I am not bringing any. Two more shows, so nothing tomorrow night either. She is playing viola in the pit for the HS musical performance "Cinderella". She is the only HS Freshman in the pit. I am SOOOO proud of her!!

C

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,570
3/24/17 3:42 A

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I had the experience of an 'unsatisfying' meal last night - and it led to me going for chocolate afterwards.

I had been watching a film on DVD - and paused it to eat my dinner. I'd made a plate of pears, avocado, carrot, cheese, peanuts. This was definitely enough food and should have worked - but it didn't. On reflection, I think it's probably because I ate it too quickly - wanting to get back to the film. Psychologically it didn't 'fit' because it wasn't what I'd normally call a 'meal' - I've been trying to eat more low-carb in the evenings and I kind of ran out of ideas!

Today I am cooking up a tasty pot of minestrone soup for dinner - and I will make sure I sit down and savour it, so that I am completely satisfied by my meal!

Edited by: SWEETENUFGILL at: 3/24/2017 (10:56)
Gill

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11/3/16 5:16 A

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I enjoyed reading all of your posts about enjoying our food!

I think the happier we are with our plan the easier it is to follow!

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C

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11/3/16 5:12 A

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Leslie, great control! Having treats out of sight is wonderful!

C

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11/2/16 6:43 P

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... sometimes you have to take it a step further and be willing to allow yourself a sense of pleasure from eating.

Wow ... have I spent a kajillion years being ON a diet ... being OFF a diet. And when I was OFF, I didn't enjoy the foods I was inhaling.

After doing DWL several times, I have gotten better at truly enjoying and paying attention to what I am eating. Experiencing the food and building different relationships with different food items. My hubby can make a package of Oreos last months ... literally. He savors their taste and is satisfied coz he eats them for their taste ... so he slows down and taste them.

I am learning to do the same!!!!

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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VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,300
11/2/16 6:13 P

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Day 24 – Eat for satisfaction
Since I started tracking my food and limiting my calories to a reasonable amount per day I have become more aware of eating only those foods that satisfy. Even when I have gotten in a situation where I am overly hungry and need to eat right away, I try to choose a food that will also be satisfying to my palate. If I don’t I know I will be tempted to graze through the kitchen looking for something that will “hit the spot”.




Cheryl
Central Florida
EST
"The way get started is to quit talking and begin doing.” -Walt Disney
"What you allow is what will continue." Unknown
"The secret of getting ahead is getting started." Mark Twain


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DSJB9999's Photo DSJB9999 Posts: 6,739
11/2/16 2:29 P

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Totally enjoyed my Gammon, egg and vegetables for lunch, it was very satisfying emoticon . For tea I enjoyed and savoured Penne Arrabiata - yummy emoticon and salad of course, delicious. emoticon great to hear we all keep trying to enjoy our food. emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
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