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GOCALGAL's Photo GOCALGAL Posts: 5,176
9/24/19 7:31 A

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I continue to work on my fast eating tendencies and know that the more I can make this a habit the more successful I will be in reaching and maintaining goals.

Linda's statement that "strong hunger signals does not mean a lot of food" is something I still work on. I can't allow myself to over eat or to eat too fast just because I am very hungry.


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

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But ourselves." unknown

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JUNEPA's Photo JUNEPA Posts: 14,570
9/24/19 1:18 A

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I have learned to eat more slowly from Beck treks. I haven't identified the eating pause yet. Both these concepts help, give focus to, eating mindfully,

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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NOCALORIES's Photo NOCALORIES Posts: 21,298
9/23/19 6:35 P

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I love this day of eating slowly. I have learned if I will chew each bite ten times it works to make my meal 20 minutes and I am satisfied with smalller portions.

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
9/23/19 3:27 P

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I didn't time myself today, but I did eat my lunch carefully and tried to slow down. At dinner time I laid the table, lit a candle, had a glass of gin & tonic too (a rare treat for me as it's the first day of my holiday from work).

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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OHANAMAMA's Photo OHANAMAMA Posts: 28,386
9/23/19 1:35 P

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I love to slow down and enjoy each bite of my food. When you're eating less (portion control) savoring it makes sense. It's easy to just wolf it down if you've allowed yourself to get extremely hungry and those are times you (I) really have to think through the meal instead of just eating.

Putting down your spoon or fork between bites is a tip I've read somewhere. I try to do that... or it's its foods you eat with your hands (like a sandwich) you can try eating with a fork, or put down the sandwich after every bite.

Anyhow, I like today's lesson.

Slow down, enjoy... goes for many areas of life. :)

~ Renee ~

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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
9/23/19 10:45 A

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I don't eat nearly as fast as I used to - but then my kids are adults now! Seriously. That's when my days of eating fast started. No way to keep up with everything with a couple little ones, a home, etc., etc. That was my 'excuse' anyway.

I make a conscious effort to eat more slowly now and amazingly I fill up faster. Slow down eating. Fill up faster. What a concept! It's so true. Plus, I actually 'savor' my food that way. I taste what I'm eating. I'm more conscientious of portions too.

Babs
SW Illinois - CST


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THETROUT's Photo THETROUT Posts: 1,977
9/23/19 10:03 A

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Day 36 - Well, my 20 minutes were not quite finished when I finished breakfast. I did notice that I was full at the end of my planned breakfast. I was splitting breakfast into 2 times, but I decided to eat all at once. Last week, I was still hungry, so I added a 100 calorie packet of nuts. Today, I'm full and not needing the nuts. So, I'm experiencing a lower need. I've never thought about variation of need from day to day. That was helpful also.

I'm eating all meals alone today, so I'm going to try to set the timer for 20 minutes each time.

Janet in Georgia

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


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IMEMINE1's Photo IMEMINE1 Posts: 9,215
9/23/19 9:21 A

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I have to work on eating slower.
I learned to eat quickly because of work and although I still work part time I have got to slow down my eating.
I am going to work hard on this one.


Donna
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MAWMAW101's Photo MAWMAW101 Posts: 12,741
9/23/19 6:13 A

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Day 36 Slow down your eating
This is a lesson I try very hard to think about every day.
In the beginning I did set a timer just to make myself conscious of how long 20 minutes really is.
I would sometimes get up and get more water or reheat the food if it got too cool. Now I’m more able to think about it as I eat but I am certainly still working on it.

Linda says, “You may not realize it, but your body's needs for fuel aren't always consistent. Some days you actually need more food than others.”
It seems very true for me.

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


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LIVINTODAY's Photo LIVINTODAY Posts: 9,422
12/15/18 8:55 A

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Slow down your eating

Last night, I succeeded! I took small bites; put my fork down between bites, chatted, had sips of water throughout the meal, etc. It worked! I finished in just under 20 minutes. But I must say that it was a forced attempt even though it was successful. It just isn't my natural way of eating; I tend to eat quickly.

I certainly was satisfied after my meal. But I will admit that eating hot stuff hot is a good thing and my meal was cool by the time I finished..

Linda gives us a lot of different tools to work with and I think this one may not be for me. I will probably find myself just trying to eat mindfully, enjoy the company and enjoy the food without watching minutes, worrying about whether I'm eating too quickly, or where I'm falling on the fullness scale. I will however continue to try to respond to the natural pause though and eating mindfully does cause me to savor and eat a bit slower.

Wanda

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

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FUNLOVEN's Photo FUNLOVEN Posts: 2,819
12/11/18 9:30 A

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Day #36 Slow Down Your Eating

I can surely relate to the need for me to slow down my eating. Sometimes It almost feels like I don't like eating, but I know that can't be true. There are those times though when eating feels more like a taste rather than anything enjoyable.

We are suppose to Listen Accurately and be on the lookout for that Eating Pause. Linda suggests that eating slower might help us with this. I think the whole point is to be more mindful. I did not like the 10 minute time test we took earlier and I have no desire to take 20 minutes to eat. I prefer my dinner food to be warm when I eat it. While breakfast and/or lunch may be "cold" meals, there is hardly enough food during those meals for me to last 20 minutes. So my mantra is MINDFULNESS!

I do like the idea that hunger signal may not always mean we are still hungry for food or that we need much more food then what we have already eaten.

This skill requires practice, practice, practice! Tonight I am having my girlfriends for dinner so I will have a chance to do just that - Practice Makes Perfect!

Sue

Michigan - EST

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
12/11/18 5:03 A

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I forgot to time my lunch, but I did make sure I took smaller bites, and put my bagel down between bites. I also sat in a room (at the team meeting) which had TWO boxes of special chocolate biscuits (cookies) and I didn't even hear a whisper from them. Getting better!

Edited by: SWEETENUFGILL at: 12/11/2018 (05:04)
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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PAULALALALA's Photo PAULALALALA Posts: 27,246
12/10/18 6:27 P

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Today at lunch I followed the suggestion to set my timer to make the meal last for at least 20 minutes.

Well, actually, I made note on the clock when I began and when I had taken the last bite. What I ate was 2 6" whole wheat tortillas wrapped around cooked spinach, slice of cheese, and a boca patty divided between the two. I ate as normal, and although it seemed as if I was eating pretty slowly, only made it to15 minutes. I actually was going to include a sliced banana with some blueberries to finish the meal, but decided to quit after the burritos and save the fruit for later...and I had it at 3 or so followed by a cup of coffee.

Now it's about 5:30 and I've just completed a 60 minute spin ride and I'm feeling a bit empty. I might try it again this evening with dinner.

Paula -- Waco, TX area
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2BDYNAMIC's Photo 2BDYNAMIC Posts: 61,458
12/10/18 6:12 P

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Slowing down with my eating habits became almost automatic once I retired. I really don't enjoy gulping my food down but like to savor it and when I worked you had only 30 minute lunch breaks so you had to eat fast to get back to work on time.

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DSJB9999's Photo DSJB9999 Posts: 6,747
12/10/18 3:36 P

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Day 36 - 100 days Slow down your eating

This remains a difficult one and although I try to slow my eating down it is hard!

I made myself a huge kale stirfry and Omelette for lunch but still couldn't take longer than 15 minutes, still needing more practse but better than tea when I only looked at the clock after I had finished emoticon

I am trying to sit down and sliw down eating my food, although really challenging at times I do keep trying to work on it! emoticon


Donna
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AURA18's Photo AURA18 Posts: 11,257
12/10/18 11:28 A

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Maria thanks for reminder of "fuel needs are inconsistent...strong hunger signals does not mean a lot of food." I get very hungry after exercise, I think it's all the feel-good hormones!
Sunday, before I went to the gym, I ate protein and saved carbs/fats (salad with evoo) for afterwards. Seemed to help, emoticon it's a guessing game. emoticon

Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
GOCALGAL's Photo GOCALGAL Posts: 5,176
12/10/18 9:48 A

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Sometimes I wonder if I will ever be cured of my fast eating tendencies. emoticon I continue to work on slowing down my eating. I know the more I can make this a habit the more successful I will be in reaching and maintaining goals.

To repeat: My first time through, Linda's statement that "fuel needs are inconsistent" really spoke to me. It makes sense that days where I am really active I may need more fuel and I should not force myself to stay at a preset calorie count. The idea that "strong hunger signals does not mean a lot of food" also spoke to me. I can't allow myself to over eat or to eat fast just because I am very hungry.


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: 12,741
12/10/18 9:14 A

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Day #36 Slow Down Your Eating
This is a lesson I think about very seldom and I know it is most important.
Like someone else said perhaps I should set the timer for a week not just today!
emoticon I think I may just to need to do this section of the book over and over until it’s part of my everyday.

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: 11,257
12/8/18 8:51 A

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emoticon Set timer takes ~20min to feel full - meanwhile move away from table - use distractions
emoticon I distract Buddy for 5-7min. before he stops begging for more treats.

This article bit.ly/2C3daXp explains 20min-rule: "there are ways we can help feel full more quickly...protein is the key to elicit satiety hormone response."
bit.ly/2EsF2GK

Edited by: AURA18 at: 12/11/2018 (06:48)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
4/18/18 6:35 A

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100 Days Challenge, Day 36 Slow down your eating

Today’s assignment

1. With at least one of your meals today, set a timer and pace your eating to make the meal last for at least 20 minutes. Describe how this worked for you.

I did this with breakfast. I could not make it last 20 minutes, but I was satisfied with making the effort.

2. Make a game out of catching other people doing the eating pause with their food, then ask them, “Are you feeling satisfied and comfortable right now? Do you feel like you’ve had enough food?” Write their answers here.

I do not eat with other people so this does not apply.

3. Teach the eating pause concept to several people. Record their responses to using this technique.

Same answer as to #2.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
4/10/18 4:00 A

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emoticon
Amy!

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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PAULALALALA's Photo PAULALALALA Posts: 27,246
4/9/18 9:05 P

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emoticon about eating unhealthy foods faster -- emoticon observation!

In my own experience it can mean the difference between scarfing down (inhaling) a bowl of cheesy white pasta macaroni in a short amount of time vs. enjoying the equal amount (in calories but much more volume) of stir-fried veggies with whole wheat pasta that I get the pleasure of actually chewing that takes quite a bit longer.

Good idea to time the length of a meal just to see how long it actually takes. When I was working as a teacher (preschool) I made myself good healthy lunches. I had only the amount of time between lunch with the kids, setting them down for a 30 minute rest, then back at it again. Usually 30 minutes would find me not finished with my pre-packed lunch. I didn't want to choke it down, so usually took about half home with me.

Edited by: PAULALALALA at: 4/9/2018 (21:12)
Paula -- Waco, TX area
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,347
4/9/18 8:56 P

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What struck me this time through: “your body’s needs for fuel aren’t always consistent. Some days you need more food than others.” My first diet from a doctor was a 1000 calorie per day exchange diet which was nearly impossible for me to follow. And I didn’t.... One of the reasons that Spark’s calorie range is brilliant.

And another reason to listen carefully to our bodies, which can’t be done effectively is we’re having a face stuffing race! emoticon



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AMYBELLES's Photo AMYBELLES Posts: 13,742
4/9/18 4:41 P

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Thanks, Gill! Playing a game to see who finishes first is a great idea! I did really well with the salad at my friend’s. I put about 1/4 of the take-out salad (it was huge!) on a luncheon paper plate and took a long time to eat it - which was actually easy since we were talking so much! She ate/finished her three small pieces of pizza first, because I did the pause and didn’t finish mine! It was very satisfying, and I was full. Wish it was that easy every meal!

Edited by: AMYBELLES at: 4/9/2018 (16:42)
**~Amy~**
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
4/9/18 12:39 P

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Well done, Amy. Having a private 'game' with yourself to see if you can make your salad last longer than her pizza would be a fun way to think about it.
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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AMYBELLES's Photo AMYBELLES Posts: 13,742
4/9/18 11:53 A

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I am back after a couple months off. I have started this book numerous times and participated here on the team, but sad to say, never got past this lesson! Last time I was here was in late January when I did lesson 35, so I decided to review the book and lessons up till now and pick up where I left off - so I can finally finish this time!!!

Slowing down my eating and doing conscious eating is a goal I’ve had before, but I have never made it a habit. I am better than I used to be, but need to keep working on it! It’s challenging for me to make a meal last 20 minutes, so instead I am just going to try to put on the stopwatch on my phone any time I eat at home, so I make myself slow down. This morning for breakfast, I decided to make a one egg scramble with spinach, yellow squash, big chunks of fresh mushrooms, a little cheese and salsa verde. I took my time eating and savoring each forkful, and it was very pleasurable! I was afraid the egg would be stone cold by the last bites, but it was still a little warm - it took me 12 minutes. Next up today is lunch that I am picking up and taking to a friend who just had surgery. I ordered her a gluten-free pizza and a mediterranean salad for me. I will do my best to be aware of my eating while visiting her, since I doubt I will tell her I am going to time myself (although I may tell her what I’m working on, since she also wants to lose weight!) For dinner we are having chicken on the grill and veggies, so I will try to make that one last longer!

**~Amy~**
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~The Villages, Florida
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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,508)
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4/9/18 11:16 A

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WOW ... sometimes I impress myself with my insight. Now ... to practice what I preach.

This is what I wrote last time I went through DWL ... yep, I've done Linda's book numerous times.

The first time I read this lesson ... I balked at pulling out the kitchen timer. When I finally did ... I was amazed at how fast I inhaled my meals.

Now I put my fork down in between bites and chew my bite completely before picking up my eating utensil again. Yep ... I look some what robotic ... but when I follow through with these behaviors ... feeling the pause and fullness is very, very easy to KNOW.

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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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
4/9/18 7:48 A

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Well, it took me 16:36 mins to eat my chilli lunch............. but I'm not really sure if I was eating slowly, or whether I was just distracted. I'm ashamed to say I was catching up on Spark at the same time!

emoticon

What was I thinking!!!!!
emoticon

That's a good point about eating unhealthy foods faster - I know what you mean; I think it crosses over into the 'sneak eating' category with 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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MINDFUL-C's Photo MINDFUL-C SparkPoints: (200,141)
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4/9/18 7:36 A

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While I do not set a timer, I eat meals slowly. If I rush the food is gone quickly and I want more.

I tend to eat unhealthy foods faster. I don't want to get caught eating them. I don't want people looking at me and judging me for eating the less healthy food.

C

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GLORIAZ's Photo GLORIAZ Posts: 1,327
4/9/18 7:29 A

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Slow down your eating. This one I do and it is really helpful, also putting down the fork. It is very interesting to watch people eat......I have a friend who actually stuffs her mouth and has her meal done in a few minutes. I’m going to share this lesson with her.....we are both trying to lose weight. emoticon

One day at a time!


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MAWMAW101's Photo MAWMAW101 Posts: 12,741
4/9/18 7:24 A

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Day #36 Slow Down Your Eating
This is not something I’ve accomplished yet. Although I have slowed down some, become more mindful of eating and now enjoy my food, I realize I have much to learn from this section of the book in order for it to become a habit.
It is probably time for me to set the timer for 20 minutes again. I should do it for a week not just a day!

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: 19,577
4/9/18 7:01 A

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emoticon
You found it!

There's something very weird going on here - it was in the other Forum earlier, now it's back in here! Oh well! One way or another - we'll manage!

Edited by: SWEETENUFGILL at: 4/9/2018 (07:03)
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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KALISWALKER's Photo KALISWALKER Posts: 23,656
12/19/17 12:17 P

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I read this several times and realized you can get the pause/signal and still feel hunger. Interesting the pause signal and hunger pangs at the same time! Also appetite and need for food are different things and can vary day to day. I think of appetite like eating popcorn at the theater (after dinner of course), and eating till the popcorn is gone regardless of hunger.

BTW I started eating soup with a very small spoon.

Edited by: KALISWALKER at: 12/19/2017 (12:19)
Happy Sparker Lynn 'A good girl with bad habits'

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
12/12/17 5:48 A

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Well done, Cat - that's very encouraging.........I will try that.


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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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,508)
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12/11/17 3:56 P

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The first time I read this lesson ... I balked at pulling out the kitchen timer. When I finally did ... I was amazed at how fast I inhaled my meals.

Now I put my fork down in between bites and chew my bite completely before picking up my eating utensil again. Yep ... I look some what robotic ... but when I follow through with these behaviors ... feeling the pause and fullness is very, very easy to KNOW.

emoticon

Edited by: MTN_KITTEN at: 12/12/2017 (08:43)
Cat

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I am still not good at this one - I start off with good intentions, then I 'forget' to pay attention to slowing down! I still have things to learn on this journey of developing a healthier relationship with food. I tend to eat quite quickly, almost like I have to get it out of the way!

Gill

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

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MAWMAW101's Photo MAWMAW101 Posts: 12,741
12/11/17 10:01 A

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Day #36 Slow Down Your Eating
I am somewhere between Focusonme emoticon and Donna’s thoughts of this still being a challenge.
Sometimes I feel I’m doing better and then realize that my breakfast was a blur today because I was in a hurry to get somewhere.
At least I now weigh and/or measure some food, log in the trackers and keep trying!

Phyllis ~~
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DSJB9999's Photo DSJB9999 Posts: 6,747
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Day 36 - 100 days Slow down your eating
This is another difficult one and although I try to slow my eating down I do keep trying to do that, especially when I am sitting down eating my food. Really challenging at times but I keep working on it!



Donna
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12/11/17 8:50 A

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I keep working on slowing down my eating. The more I can make this a habit the more successful I will be in reaching my goals. First time through Linda's statement that "fuel needs are inconsistent" really spoke to me. It makes sense that days where I am really active I may need more fuel and I should not force myself to stay at a preset calorie count. The idea that "strong hunger signals does not mean a lot of food" also spoke to me. I can't allow myself to over eat or to eat fast just because I am very hungry.

Maria ~ So. Cal. ~ Pacific Time Zone
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12/11/17 6:26 A

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Slow down your eating. All along this was a must for me. I still have to work at it. Old long standing bad habits are hard to overcome, but I am doing so much better. I have not timed myself but I will give it a try. Slowing down my eating has helped me recognize things like the pause, when I feel full and not over full. I am eating less. I am training my eyes as well. I don't look at proper serving sizes and think it is not enough.

Cheri from Georgia
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Edited by: AURA18 at: 12/8/2018 (08:51)
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I eat very slowly now as well. emoticon emoticon



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I am amazed at how much slower I eat. When I started with this team, I ate like a "race horse!" Never slower than really fast! But now....I'm different....I can almost eat as slow as my DH! Now that's change! WooHoo!

"Being Challenged in life is inevitable, being defeated is optional"
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
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Well done, Chris!

I'm a pretty fast eater, and I haven't succeeded in stretching my meal to 20 mins. However, I am getting better at eating things in smaller bites, which makes them last a bit longer. I'm not a teacher, but I work with people and I don't get meal breaks, so my meals at work are often eaten quickly, or eating with one hand whilst I do something else (usually stirring a pot, or keeping an eye on someone else's food cooking).

I just yomped my salad dinner....... forgetting completely about trying to eat slowly! Never mind - I'll get there!

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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At lunch, eating alone, I practiced slower eating. I ate only half of the chips and half of the sandwich. emoticon It is now over an hour later and I am not hungry.

but...If I let myself, I could easily consume what I did not eat at lunch! A take home container is now in the fridge. emoticon

chris

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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Day 36 - Slow Down Your Eating

This is a good reminder for me,. I take big bites and tend to just shovel it in. emoticon

Then I am looking for something else to eat. Getting salads helps. It takes me a long time to eat a big salad.

But things like American goulash-watch out! Gone! in a flash. I love it.

I have been taking lots more time to get my plate ready to eat, like cutting up the meat into small pieces and putting on pepper or condiments.

I still have a ways to go.

A big part of me craves socializing with others. So.... I should be using dinner time to socialize with the other 3 people at my table. Four sit at a table in our apartment complex. Dinner is included in rent.

I am trying to socialize with meaningful conversation. emoticon (NOT love but just chatting!)These are people I am just getting to know. There is plenty to talk about.

chris



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
ndividual.asp?gid=51755


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Diana, I work in a school so I can totally relate to the speed eating! I am not one to set a timer but I WILL slow myself down. Having company today and there will be veggies. I will eat them slowly.

Edited by: MINDFUL-C at: 8/5/2017 (07:36)
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MAWMAW101's Photo MAWMAW101 Posts: 12,741
8/5/17 6:16 A

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Day #36 Slow Down Your Eating
My previous answer.........
Some of the lessons in the "100 Days" book have surprised me but this one did not. I have always known that I eat too fast. I have been working on those "20 minute" meals for quite some time now. Sometimes I'm successful!

My answer today.........
I'm sharing what I wrote before about getting to this day in the book because I'm happy to say that since I've been mindful of slowing down that now when I eat out with friends I am sometimes last to finish my meal.
I realize that I also enjoy food more because I can really taste what I'm having instead of just eating it without thinking about it.



Phyllis ~~
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Miss Speed-eater... This was my default mode when I worked in the classroom and it has taken a few years to shift the grab and go mentality.
Maribeth has summed what I'm now learning to do with her great choice of graphic. I may try Linda's timer exercise today to monitor my progress.

Diana UK GMT (EST + 5hrs)

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Edited by: AURA18 at: 12/8/2018 (08:54)
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4/6/17 12:45 A

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I seem to be going in spurts in replying to these lessons. These are such good lessons. I really appreciate days 35 and 36. It is during that pause that I've typically told myself to keep eating. I want to change that. I've made a lot of lifestyle changes little by little but find that I still get side tracked when my schedule changes. this last week I had several meetings I don't normally have and my morning schedule of checking in with sparkcoach and my other support groups got thrown out the window. As a result, I wasn't as careful with what I ate and didn't exercise regularly. I'm getting back on track and I'm grateful I didn't go way off the rails.

Edited by: ITSASUNNYDAY at: 4/6/2017 (00:46)
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Day #36 Slow Down Your Eating
I'm pretty sure this lesson will always be one I'll have to work on.

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


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Once I started eating s-l-o-w-l-y and mindfully ... well, life changed immensely.

My food will not run off.
Hubby is not gonna snatch it off my plate.
S-L-O-W down ... enjoy it.
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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Day 36 - Slow Down Your Eating

Okay, one more time, Wanda, SLOW DOWN YOUR EATING! I am so bad about this lesson that I haven't really made any progress at all. I do know it helps if I am eating socially but when I am in my normal routine I eat way too quickly. I've tried setting a timer for 20 minutes and it has been torture. I am still trying though. I WILL NOT give up!!! Never, never, never! I will eventually get a better handle on this.

Thanks for all the posts here; I am going back to read them again!

Strength exercise for day 36/100 - SparkTV - I did 6 minute Hips, Glutes, & Thighs - yes, I feel the burn...

Wanda

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Forgive Everyone.
Life is not fair, but it is good.

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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
4/5/17 8:13 A

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Day 36: Slow down your eating
The eating pause provides a very distinct cue for knowing when you should stop eating. But sometimes the pause will irritate you because you still want the rest of your food.
Practice your listening skills
You may not realize it, but your body's needs for fuel aren't always consistent. Some days you actually need more food than others. If you feel hungry, you probably do need to eat. But strong hunger signals don't always mean you need a lot of food. By listening to your body, you should be able to tell exactly how much fuel you need at any given time.
If you stop eating in response to the pause, but then you feel hungry a couple of hours later, it doesn't mean you didn't read the signals right. Instead, your body simply wants food again and it's letting you know that it's time.
As with any skill, listening to your body requires practice. Just when you think you've become adept at recognizing the satisfied point, one day you'll misjudge it and eat to the level of too full. But don't give up. The longer you use these skills, the more they will become second nature, giving you a solid method for knowing what your body needs.
Slow down and listen
To recognize your body signals, you may have to slow down your pace. If you're like a lot of people, you probably eat fast much of the time. But when you eat too quickly, you can slip right past the eating pause and become too full before you even realize it.
Here's an easy way to train yourself to eat more slowly. At the start of your meal, set a timer or the alarm on your watch for 20 minutes. Then, pace yourself (even if you're just eating a sandwich) so that you'll be finishing the last bite of your food when the time is up. Eventually, you will become more conscious of eating slowly and you'll learn to pace yourself automatically
With at least one of your meals today, set a timer and pace your eating to make the meal last for at least 20 minutes.
Make a game out of catching other people doing the eating pause with their food, then ask them, "Are you feeling satisfied and comfortable right now? Do you feel like you've had enough food?"
Teach the eating pause concept to several people. In your notebook, record their responses to using this technique.
Hmmm hard to do at work when you have so minutes. but yep I do need to work on this although I don't eat as fast as my sons. I tell them to slow down and enjoy the food. they say they do. not sure how much they taste.
I need to put my utensils down between bites. taking 20 minutes will be easier at home though. we need to listen to what our bodies need. we grew up learning to ignore the signals now we have to retrain ourselves to listen. Are you listening??? I am going to work on listening to them.
work and then lent supper so may try the timer tomorrow for breakfast. busy busy busy but will work at putting them together think next time I work the book I will stay on each chapter longer til I feel I am succeeding at it.

Leslie Knudson
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11/20/16 11:35 A

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What I posted last time still holds pretty much true:

As I have been working through these lessons and focusing on savoring my food, appreciating it's taste and texture, and listening for my bodies signals for hunger and satisfaction, I have noticed a slowing down of my eating speed, to the point that now I am either the last one done eating (a miracle!) or he only has one or two bites left when I finish.

I am enjoying my food more and getting more emotional satisfaction from it. I am starting to notice the pause, on occasion, although most of the time I have selected the proper portion size for me and will not have more food left at the time.


I don't set a timer, but if I do find myself eating quickly, as these habits of a lifetime do take a while to change, I will put down my fork between bites or eat left handed instead of right handed to slow myself down a bit.

VIBRANT4LIFE's Photo VIBRANT4LIFE Posts: 2,300
11/14/16 6:28 P

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Day 36 – Slow down your eating

I haven’t gotten to practice this yet today, perhaps I can with dinner. I used to be a fairly slow eater, although I probably eat faster now due to other demands on my time at various times of the day. I have been working on past lessons and trying to savor my food, being aware of when I feel satisfied, etc.

I had lunch out today with my MIL and played it safe with a salad and did feel satisfied before I was finished, although probably most of what was left was lettuce.

She wants to go out for lunch again tomorrow so another test. This is a local restaurant so I’m not sure if I can see the menu online and make my choice ahead of time.


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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11/14/16 2:48 P

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I still use my original post:

Visualize going to a fancy expensive restaurant and order the best meal you can image.

Now visualize eating the meal in 6 minutes and leaving the restaurant.

Any time I eat ... I try to remember the difference in the way I eat at home vs a restaurant.

S L O W down.

I have greatly slowed down my eating enjoyment ... making sure to chew each bite. This has helped me greatly. For a meal to last me 20 minutes ... I have to sit still, pay attention to what I am doing ... and then chew each bite.

Practice, practice, practice.


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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11/14/16 11:09 A

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As I have posted before I too followed one of my parents in terms of eating much slower---my Dad. So, this can be very inconvenient when you are dining with others who are much faster eaters than yourself. So, that is the flip side of this scenario. Part of the 'secret' (for me) when eating slower is not being overly hungry to begin with. The other part is simply I do not like to eat really hot (meaning from the burner or oven and not from spices or seasonings). I was thinking about this yesterday when I ate out. What usually happens is that I offer my husband Paul part of my meal since he usually orders less than what his hunger really wants (isn't that interesting?).

So, my 'strategy' (and I will try to share that if it seems appropriate) for the next time that I dine out or with others is to make sure that I have foods that are both cold or cool along with foods that I need to wait to cool down so that I can keep pace with the others who are eating.

Here is a 'tip' that I do automatically but may help others who are fast eaters: I have always 'set' my side of the table when I dine out. I ask for additional napkins so I can place my tableware on top of that. Then, I check to see which condiments I might need when my food arrives. I also make sure that my iced tea has what it needs (lemon-squeezed and added sweeteners---I also bring my own). When I get a sandwich (even when it is pre-cut) I cut again into smaller bites. I do this even with burgers. In fact, with all of the added lettuce, tomato, onion, etc. that usually is offered with most burgers, I feel this is essential so it isn't all spilling out all over on to my plate. LOL. Ironically, this past weekend, I had gotten to the 1/4 part of a burger this past weekend only to realize that they had forgotten to scoop up the bottom half of the bun. LOL. It goes to show you how observant (or not) we are when we eat.

I also am going to work on that day's lesson (a week or so back) where I order less. That way I might be able to balance both of these day's---slow down and eat less. The only problem that I see happening here is the fact that is if I am hungry I am waiting and watching others eat while I am waiting for my food to cool down.

One problem resolved and another one pops up.

9 minutes for oatmeal. I guess, it would depend on how much and how hot it was. LOL

Pam

Edited by: TWEETYX2 at: 11/14/2016 (11:14)
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2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

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DSJB9999's Photo DSJB9999 Posts: 6,747
11/14/16 9:32 A

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I tried to slow down my lunch and concentrate on the leftover Barbecue Chicken. I chewed the meat carefully and tried to savour the flavour again. It was delicious and hard to take longer than 10 minutes to eat, even with drinks too. Must try harder later. emoticon

Donna
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
11/14/16 8:03 A

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Day 36, 100 days, Slow down your eating

At home I tend to not eat fast I sometimes forget something and have to get up then I write down what I am eating. But never timed it. maybe I will just for heck of it.

At work I only get 15 minutes so I have to eat fast.

I will work on the 20-30 minute while at home or at a restaurant



Leslie Knudson
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11/14/16 5:43 A

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Day #36 Slow Down Your Eating
Some of the lessons in the "100 Days" book have surprised me but this one did not. I have always known that I eat too fast. I have been working on those "20 minute" meals for quite some time now.
Sometimes I'm successful!

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


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11/14/16 4:53 A

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Gill, love how you included the 24 seconds! Was that the moment you swallowed the last little bit? LOL! It is wonderful that you are thinking about slowing down and savoring your food!
emoticon

Day 36: Slow down your eating

I am a slow eater so I am already doing this. But I know I can slow down even more. Then I might catch my "pause".

I do not use a timer but I know I eat slowly. Since I started reading the book (last Spring), I eat even slower and savor my food. Timed things stress me, and I don’t want something to make my meals stressful. I already worry about too many things.
emoticon emoticon

I try to make sure I am not in a rush when I eat. No laundry to hang up, no event to rush to.



Edited by: MINDFUL-C at: 11/14/2016 (04:54)
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,577
11/14/16 3:22 A

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emoticon
hmm, going to try this with my porridge this morning........ 20 mins seems like a long time to me. I just read through the thread and saw what I wrote back in 2014 - I said I felt like an invalid picking at my food!
emoticon

Results: 9 mins 24 secs for my bowl of oatmeal with toasted nuts - that was sitting quietly, doing nothing but eating my porridge mindfully, slowly...........

Edited by: SWEETENUFGILL at: 11/14/2016 (04:18)
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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10/14/16 6:38 P

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Last time, I echoed Maria in noting two incredibly important facts in this lesson:
>fuel needs are inconsistent,
> strong hunger signals does not mean a lot of food.

This time, I also note the "listen to your body,learn,adjust" message. I experienced that this morning where I thought I was fixing a small breakfast, including trying a new cereal and my Raspberry Flax Applesauce recipe. The breakfast was lower in calories than I usually eat, but I didn't realize that the fiber content was significantly higher. I obviously wasn't listening to my body very well either. When I finished, I realized I was so full that my stomach hurt! I had a chance to apply the "learn, adjust" part even though I didn't do the "listen"!

The lesson: Go easy on the fiber at any one meal! emoticon

Edited by: SKIRUNNER1 at: 10/14/2016 (18:39)

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My family ate food very slowly. It was not unusual for my mother to spend 2 hours eating lunch. When I became a teacher I learned to eat very quickly or do without. My average meal lasts about 20 minutes. I would like that to extend to 30 minutes at least.

goal is to be able to walk again
Linda
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The last time I posted to this question:

Visualize going to a fancy expensive restaurant and order the best meal you can image.

Now visualize eating the meal in 6 minutes and leaving the restaurant.

Any time I eat ... I try to remember the difference in the way I eat at home vs a restaurant.

S L O W down.

I have greatly slowed down my eating enjoyment ... making sure to chew each bite. This has helped me greatly. For a meal to last me 20 minutes ... I have to sit still, pay attention to what I am doing ... and then chew each bite.

Practice, practice, practice.

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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7/6/16 6:17 P

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You ever have people over and prepare/cook a lot of food and then see that everybody (including yourself) seems to be through eating within 10 min.? For the most part ... then everybody's just grazing/snacking for a while to polish off the remainder. I've noticed this with my husband and myself too ... I'll take 30-40 min preparing a really good meal, we sit down to eat, and in NO TIME it is gone! Far, far less time than I took to prepare it - ha!

So today I actually did this lesson. Well, sort of. I made my breakfast bowl - rice with onions, mushrooms...and being decadent today (for whatever reason) I added an egg ... topped with nori seasoning - sat down to eat with eye on clock (I do not like the 'noise' of timers) ... within 5 min. I noticed I could 'pause' (or was THAT AN ACTUAL PAUSE HAPPENING? - ha!) ... within 10 min I noticed I could stop ... but did not (it was sooooo good) ... another 3 min and it was GONE.

I'm going to have lunch in a bit ... this is a good practice for me ... I can see with practice I'll make progress (I like that) ... and I may - just may - start eating 'less' as I'll be able to recognize I'm satisfied! Of course, I'm not one to like having 'leftovers' so will need to ALSO learn to PREPARE less!

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/6/16 3:55 P

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Wow! Everyone is making such huge strides. emoticon I want to comment on every post they are all so good! Pam your next to last paragraph said exactly what I want to say. I truly think the key for me is to eat a healthy protein, fat and a Limited amount of healthy carbs each time I eat.

I have been paying close attention to what my body tells me it wants. I actually try to visualize and figure out what I will eat before I even go into the kitchen when I find myself hungry or wanting something but not sure what. I have always restricted carbs except veggies carbs. I added starchy, healthy carbs (like potatoes) a while back and noticed how my body felt "happy". I usually only have 1/2 of a piece of corn or potato.

I recently bought whole wheat raisin rolls and eat (and relish) 1/2 now with 1 T peanut butter. Especially after exercising, it is so satisfying. Not saying this is for everyone but finding what works and what satisfies (and still healthy) then eating it slowly seems to be working for me like nothing else I have ever tried. I am also tracking my food. It's too early to tell but so far so good. emoticon emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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But ourselves." unknown

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TWEETYX2's Photo TWEETYX2 Posts: 2,071
7/6/16 2:02 P

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Day 36--Slow Down Your Eating

Tops: the only reason why I haven't gotten on earlier is we are having some severe t-storms and my internet is going in and out but we had over 100 degrees over this past weekend and this will break that heat cycle. So worth it!

I do not want this to sound like bragging but this is one day where I excel in---almost to a fault. I grew up eating slower because if I eat faster I choke. I get a spasm in my esophagus, it closes up and I vomit up the food. That doesn't mean that I don't occasionally inhale my food because I will but the pain is so bad I have to get up and walk around. I can not even breathe practically. I have had this condition for about 10 years. I have even thrown up in a restaurant--which is so embarrassing. So, I have to eat very deliberately and slowly. Also, if I eat too fast my stomach gets really hard and bloated. I am not sure if this is something I should have looked into by a G.I. doctor or not but it is real and it happens if I eat too fast.

However, I also took this the opposite direction: I graze, meaning I like to put a plate of cold food next to me and nibble for hours on end. When I read this a couple of weeks ago I began setting a timer for 20 mins. and I had to actually hurry up to get my 4 food items eaten by then. I did this for several meals and I gave myself a limit of 5 mins. per food item.

Again, I totally understand those of you who are working. I also had short lunch hours and it totally screwed up my ability to understand my hunger or deal with it effectively. I believe working kept me obese all those years because I was not honoring my bodies ability to tell me when I was hungry. So, I feel for you who are trying to get this down in those circumstances.

I prefer cold food for starters and if I do have hot food I do not like steaming hot food. I have always hated that. I will allow my food to cool down first before even attempting to eat it.

I agree with what Huyana said from last year. I learned this quite a while ago. You can not eat salads only and expect to feed your body. I have found that the majority of my cravings as well as intense hunger left once I began focusing more on nutrient dense foods. Yes, some of these foods (I am thinking raw almonds for example) are also calorie dense (I measure out a single serving) but they will go a lot farther than eating 'fluff foods'. (nutritionally poor foods). Don't forget the importance of fat as well. I try to eat healthier fat foods and it will stick with you longer. I am talking about olive oil to cook in and healthier fats in nuts.

The main thing that I have been trying to do over the past two weeks is be more aware of what I am eating and focusing more on the eating of a particular food. I was a distracted eater and I don't think I was enjoying my food as much. I can see that as what might be the turn key for my relationship with food.

Although I also began following the "No S" diet about a week ago I will continue to count calories and pre-measure all foods at home. I have been doing this for over two years and that is a habit.

The message that I have taken away from this book so far is that if we slow down our eating and become more aware of what we are eating our eating experience will be more satisfying both emotionally and physically and therefore we will eat less. The only way that I can make this work is to eat only foods that I really love and forego some foods so I can eat those same foods and I am not talking about desserts either. That is not practical for every meal because there will be food groups missing from my plate that I need to eat for nutrition sake.

So, right now I am 'chewing' on some of these concepts and seeing both how they might fit into my life but also how practical and workable they are as well.

Pam





TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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7/6/16 1:51 P

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Day 36: Slow down your eating. emoticon

I am a slow eater so I am already doing part of this lesson. I do not use a timer but I know I eat slowly. Since I started reading the book I eat even slower and savor my food. Timed things stress me, and I don’t want something to make my meals stressful.

I was looking for the pause yesterday. I am not sure if I felt it or I was making myself think I felt it. I think that lesson will take a while but I will make sure to combine this lesson with it.

During lunch and dinner I stopped eating when I had food left on my plate. Again, I am not sure if I made that happen due to fear of not having a pause. I was not hungry so I put the rest of the food away. I also had a gain from my “S” days so I made myself desire less fuel too. I ended up eating 4 small meals yesterday.

Linda wrote that the longer I use the pause and slow eating skills, the more they will become second nature. I agree. I know eventually I will be aware of my real pause. I will eat even slower after the pause if I feel I need more fuel. emoticon


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,347
7/6/16 1:28 P

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Maria - Yes, two such very important facts!

>fuel needs are inconsistent
> strong hunger signals does not mean a lot of food

Thank you for reinforcing the lesson. I really never thought about it like this, but I do have very different fuel needs sometimes and it really doesn't coincide with my activity levels. How very interesting.

About slowing down my eating, I so savored my breakfast this morning, especially my Oscar Mayer pre cooked bacon (80 calories for three thin pieces). You just crisp it up in the pan, minimal grease. So good today!

Edited by: SKIRUNNER1 at: 7/6/2016 (13:34)

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DSJB9999's Photo DSJB9999 Posts: 6,747
7/6/16 12:13 P

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Still challenging but practice does make progress you are right Maria. emoticon emoticon

Donna
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dsjb99@yahoo.co.uk

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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/6/16 8:30 A

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I did not do the "pause" successfully last night. I had a whole list of excuses. emoticon Good thing is I am aware of it. Still working on the 20 minute meal at home. I like what Pam said about practice makes progress. emoticon

This is my some of my post from 9-5-15 which still applies:

First time through the idea that "fuel needs were inconsistent" really spoke to me. It makes sense that days where I am really active I may need more fuel and I should not force myself to stay at a preset calorie count. The idea that "strong hunger signals does not mean a lot of food" also spoke to me. I can't allow myself to over eat just because I am very hungry.

In the past I would get too hungry and then think I needed "a lot of food". Now I have my almonds and water and I am better able to plan what I will eat when I get home..


.

.


Edited by: GOCALGAL at: 7/6/2016 (08:36)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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

Winning is Not Quitting

TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/6/16 8:20 A

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Wow I am the first to post here for this chapter;

Day 36, 100 days, Slow down your eating

Hmmm hard to do at work when you have so minutes. but yep I do need to work on this although I don't eat as fast as my sons. I tell them to slow down and enjoy the food. they say they do. not sure how much they taste.

I need to put my utensils down between bites. taking 20 minutes will be easier at home though. we need to listen to what our bodies need. we grew up learning to ignore the signals now we have to retrain ourselves to listen. Are you listening??? I am going to work on listening to them.

Leslie Knudson
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DSJB9999's Photo DSJB9999 Posts: 6,747
5/31/16 3:31 P

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I have been forgetting this sometimes recently and it's good to be reminded.
I will put a notice up to remind me!

I do keep trying to increase my 12 year old ds's awareness of his snacking
Must try harder myself too....

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
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