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Changing From Within - Week 2 of 8

Wednesday, January 18, 2012

Well, we had our second meeting Tuesday evening.
The first session was introductory. We were given information on mindfulness and meditation, in addition to a CD with 5 tracks to use for guided meditation. When you can "stay present" by being aware of your breath (in and out), when you can still your mind and focus on your body's sensations, when you can comfort yourself with self-touch, and when you can slow down and eat a meal mindfully - these tracks will help people make conscious decisions that will reap major changes and benefits.
For the second session, we returned a survey regarding our attitudes towards food and our self image. It was NOT a requirement of the course. We went over the body scan meditation, getting in touch with our individual sensations.
The rest of the class was spent reviewing the Hunger-Fullness Scale. Measuring from 1 to 7, with 4 being neutral, 1-ravenous and 7-stuffed. Once a person becomes aware of their PHYSICAL hunger, they can aim to start eating BEFORE they "feel like they are starving" and STOP eating before they are uncomfortably full. Remembering that it takes some 20 to 30 minutes for our brain to get the message from the stomach and gut that we are satisfied, the speed (pace) at which we eat can play an important role in avoiding overeating.
Eating slowly, savoring each bite, putting our eating utensils down between bites, considering the recommendations of the nutrition plate, and watching portion sizes truly make a difference.
Our homework after Class 2 is to track our food intake for 3 days, listing the rating on the hunger scale, and noting our activities and emotions at the time we eat. One goal is to eventually aim to start eating at 2.5 - moderately hungry, and stop eating about 5.5 - moderately full or satisfied.
By becoming more aware of our patterns, we are better able to make adjustments and see results.

The third session will be a mindful eating experience. We are to bring our meal, utensils, napkin, etc. We will then practice eating mindfully.
For a description of mindful eating, check out the SparkTeam on Mindful Eating thread.

I hope you find the description of our classes useful. I'd love feedback, and if there are any questions, I will take them to the instructor.

Have a great week and look for the next installment next Wednesday.

  
  Member Comments About This Blog Post:

ANNTORR53 1/31/2012 11:15PM

    sounds way cool.

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DUKEFAN86 1/27/2012 7:56PM

    What's your impression of/reaction to what you're learning so far?

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KALISWALKER 1/20/2012 1:35PM

    I just joined the Mindful Eating Challenge. Thanks for sharing this info, I am going to try it with you!

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CATIATM 1/20/2012 11:04AM

    How interesting! I'm curious to know more about the program you're doing and look forward to hearing your updates.

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DUKEFAN86 1/20/2012 11:03AM

    I like the idea of tracking, but I've been inconsistent at best. The 3-day tracking assignment sounds doable and informative.

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BABY_GIRL69 1/19/2012 12:55AM

    Glad you are giving us a preview of the cds. It will help us as well with our relationship with foods

God bless & enjoy everyday!

Dee

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IAMDESSIE 1/18/2012 9:51PM

    This is awesome, it is interesting and sounds like the nutritional class we give for the people who are thinking of By-Pass surgery. They have to complete the class and meet with all the doctors to make sure they are making the right choice and would be able to stick to the requirements. Some people drop out and some go through with the surgery. It is always best to put yourself through your health tactics and follow your nutrition, exercise, your health you have to monitor and your body reactions.

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PENNYAN45 1/18/2012 9:10PM

    This sounds very interesting!
And these are all skills we need to develop to succeed here.

I am with you -- 2012 is the year I, too, will reach my goal weight - and get into maintenance.

I'll follow your blogs - because this sounds like a worthwhile program.

Wishing you success....


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NUTTYSNOOPYFAN 1/18/2012 8:57PM

    This sounds exactly like the info in Geneen Roth's "Women, Food and God." I've also read some other materials on mindful eating which talk about the steps you are discussing. Sounds like a wonderful and meaningful class. Thanks for sharing!

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PATTIE441 1/18/2012 6:45PM

    You're awesome for sharing this my friend! Thank you! Great and wonderful tips! emoticon emoticon emoticon

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REJ7777 1/18/2012 6:22PM

    Sounds like you're attending a worthwhile class! Thanks for sharing the tips about mindful eating. It's so much more pleasurable when we take time to truly ENJOY our food! (or anything else for that matter)

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Roasted vegetables...

Thursday, January 12, 2012

2012 IS a new year!
Today I tried something new. I made Cheg Meg's roasted root vegetable recipe (with some minor additions) and believe me, it smells GREAT and tastes even better!
I also made my very first spaghetti squash. So simple, so yummy, why didn't I do this years ago? Because? I needed a push. I'm sure this is now going to be one of my "go to" meals - I can put all sorts of toppings on it, use it like pasta. This is really exciting.
Next up - ARTICHOKES.
Increasing my vegetables is going to be a breeze this year, will help me feel full and not deprived, and be better for my health. THANK YOU SPARKPEOPLE!!!

Have you tried anything new, out of your comfort zone, this new year?

  
  Member Comments About This Blog Post:

DUKEFAN86 1/19/2012 9:08AM

    Congrats on the success! Sounds yummy!

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PENNYAN45 1/16/2012 7:26PM

    Way to go! I LOVE roasted vegetables.
Last fall, I learned to roast the butternut squash with apples and then to put them all together in a delicious soup. (It's a recipe I got from Dr. Weil.)
I'm with you all the way - upping the vegetables each day.
That is the way to go!!

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PATTIE441 1/16/2012 7:01PM

    Oh, that sounds fabulous! Woo Hoo!!! You go girl!! Yummy! emoticon emoticon emoticon emoticon emoticonI tried parsnips for the lst time this year! Yum!! You are awesome! Woo Hoo!

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IAMDESSIE 1/16/2012 3:40AM

    That sounds very good. emoticon

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MRSGIXXER 1/14/2012 11:35AM

    I love roasted veggies!!! I don't make them as much as I should but always have them when my Mom visits!! Artichokes are good too. I have a recipe for a chicken and artichoke meal that is so good. I also like asparagus which I only first tried in 2010. So good and so good roasted!!! Spaghetti squash is good with a marinara sauce too.

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CAROLJ35 1/14/2012 7:58AM

    Hope you learn to LOVE your veggies as much as I love them!
I have one large enameled pan I use for roasting veggies and grandchildren love them, especially when I add chunk pineapple.
All squashes rank high on my list, just think they cost too much in the winter so I stock up in the fall and keep them most of the winter, as I do sweet potatoes.

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GLACIERLILY 1/13/2012 11:03PM

    I love that recipe! It is awesome! Roasting is the only way to go. PS, you have inspired me to try spaghetti squash.

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TEENY_BIKINI 1/13/2012 6:50PM

    Roasted veggies are just yummy! It is amazing how much more flavorful they are!

You go girl!!

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ME_HERE_NOW 1/13/2012 2:04PM

    veggies are a great add to any dish, the more you add the more flavour, colour and value the meal gets, keep experimenting and enjoying the journey :)

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HAPPYSOUL91 1/13/2012 11:16AM

    Sounds tasty, how are you going to make artichokes?

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-PAULA 1/12/2012 10:09PM

    Sounds great! I'll have to try it soon.


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CASSIOEPIA 1/12/2012 9:14PM

    I have made that recipe twice already, and love it! I use dill instead of rosemary, but everything else is the same.

Since SparkPeople, I've tried all kinds of new foods, from quinoa to kale to Greek yogurt! Once I tried pomegranates, I wondered why it took so long to have something that good. Don't ever be afraid of buying a new food. SparkRecipes will have you covered for directions on how to prepare it. Our members rock!
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FRANCESCANAZ 1/12/2012 5:38PM

    emoticon Ive been meaning to try that recipe. emoticon

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GETFIT2LIVE 1/12/2012 4:50PM

    I love that recipe--it has inspired us to roast all kinds of veggies, and they are AMAZING prepared that way! Haven't had spaghetti squash in years, I need to go looking for some again. Yay for trying new things and liking them!

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STRINGI719 1/12/2012 4:25PM

    There's one here on SP called "South Beach Friendly Roasted Veggies with Chickpeas" that my hubby and I absolutely ADORE! We substitute sweet onion for the red onion, and add zucchini and yellow squash. Please keep sharing those recipes you find that you like, I need more vegan and vegetarian dishes!
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MOVEIN2THELIGHT 1/12/2012 4:23PM

    I LOVE Spaghetti Squash such a great veggie!!!! Sometimes I mix it in with real pasta so I get a little of both!

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MOVEIN2THELIGHT 1/12/2012 4:22PM

    I LOVE Spaghetti Squash such a great veggie!!!! Sometimes I mix it in with real pasta so I get a little of both!

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WANT2BEFIT10 1/12/2012 4:02PM

    Yep, you made me hungry! I absolutely LOVE spaghetti squash! It's helped me cut WAY back on the pasta!

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KKINNEA 1/12/2012 3:57PM

    Ok, now I'm hungry...

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QUIETGIRL1971 1/12/2012 3:49PM

    I've always been afraid to try spaghetti squash. I love vegetables, although regular squash has never ben one of my favorites. I might have to try it now.

By the way, artichokes are yummy. I've never made them myself but had them out and they are great!

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Changing From Within begins today

Tuesday, January 10, 2012

www.dukeintegrativemedicine.org
I wasn't able to copy the entire link for this program description for some reason, but I will be sharing tips from what I learn over the next two months with you all.

Changing From Within is a Mindful Eating program. I am very excited to start the new year of 2012, the year I plan to reach and maintain my goal weight, with this opportunity. We will meet for the next 8 Tuesdays.

The sessions are listed as follows:
1-Introduction to Mindfulness and Awareness
2-The Power of Presence
3-Attending to Eating
4-Experiencing Emotions
5-Emotional Hunger
6-Making Choices
7-The Spectrum of Eating Behaviors (What is "normal eating"?)
8-Putting It All Together

  
  Member Comments About This Blog Post:

KALISWALKER 1/20/2012 1:19PM

    I took a similar program last year. I was busy with moving at the time so I am going to review the material this year. It will be interesting to follow what you learn in the program. All the best to you!

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ITSAWRAP_DIMI 1/15/2012 11:26AM

    Very Interesting! Looking forward to more info! I am into mindful eating

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ME_HERE_NOW 1/13/2012 12:28AM

    awesome, i am excited for the info and knowledge you will no doubt share :) it is like virtually being in the program :)

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WVAWACKADOO 1/12/2012 3:23PM

    Is this a local program or is it nationwide? The MINDful eating has really made a difference in my life. I've always told everyone that My BODY has been on MANY diets but my MIND has only been on a FEW...

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REDDIRTRUNNER 1/12/2012 12:32PM

    Awesome!!
I love the concept of mindful eating. It totally changes the way we look at food.
Keep us posted! emoticon

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DUKEFAN86 1/12/2012 7:15AM

    Looks like a great program! Hoping to learn from you!

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SANDYDOLLAR201 1/12/2012 6:55AM

    Good for you, I wish you all the best with it!
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HEALTHYKIM101 1/11/2012 7:07AM

    Sounds very interesting....Keep us posted

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CAROLJ35 1/11/2012 6:59AM

    Looking forward to your info on this. Thanks!
Have a great 2012!!!

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IAMDESSIE 1/10/2012 9:26PM

    Program looks very good and interesting. Thanks for sharing!

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ADELCASALE 1/10/2012 8:10PM

    Sounds like a great program. It sounds similar to a program that is outlined in a book called the Presence Process by Michael Brown which is a 11 week meditative practice. I think you would enjoy the book and the practice.

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DOTTIEJANE1 1/10/2012 12:13PM

    Sounds interesting . Thanks for sharing .

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CINDYCHARLENE 1/10/2012 11:39AM

    The lord works from the inside out and the world works from the outside in. You are on the right track! Keep up the good work. Thanks for posting this. Blessings to you in your quest.

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RED_WRITINGHOOD 1/10/2012 11:14AM

    Sounds interesting, I will definitely check it out. Thank you for sharing!

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KKINNEA 1/10/2012 10:23AM

    Interesting, will follow along to see what it's all about.

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CASSIOEPIA 1/10/2012 8:40AM

    Ounds like you will learn a lot through this.

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YANKEEBELLA 1/10/2012 7:58AM

    This sounds like a very good program.
Thanks for sharing

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WANT2BEFIT10 1/10/2012 7:10AM

    This sounds really interesting! Keep us posted.

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REJ7777 1/10/2012 7:02AM

    It's motivating to start the year with a new program. I hope that you'll find it helpful. I'm looking forward to reading your tips about mindful eating.

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FUTUREYOGI 1/10/2012 7:02AM

    Sounds great! I'm taking a similar class every Tuesday for the next 8 weeks called Mindful Based Stress Reduction. I'll be learning how to battle stress through meditation and learning to be in the present moment. Looking forward to it, hope you enjoy it as well!

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Walking within a one mile radius...

Friday, January 06, 2012

Another benefit of SP - habits change, new opportunities become healthy habits.

The weekend is here! Saturday mornings our local Farmer's Market is held downtown. Durham is a VERY "foodie" town - lots of local farms have relationships with the many terrific restaurants, so chain franchises can have a hard time keeping a foothold here. I won't torture you with the delicious details of my birthday meal - I'll just say that the salad tasted like they had just gone out the back door and picked the ingredients just for me! emoticon
...but back to the Farmer's Market. It's about a 5K from my house, and Saturday mornings were the weekly Galloway runs... so here I am thinking of all the errands I can get done WALKING! Never would have crossed my mind a few years ago. Because I will have things to carry back from the market, I may ride my bike instead of take the time to walk back, but the point is - there's been a major change in what is "normal" in my life. For the better!

So the title of my blog refers to the suggestion I have heard to think about not driving one's car for minor errands within a short radius of one's residence. One mile is just one option. Some people might opt for one block - others, several miles. The important thing is we can be active and get healthier at the same time. Think about what might be in walking distance from your home and during the year, try to use your feet and save the gas money for a reward.
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Even if you don't live close to shopping, by getting out, you may meet and form better relationships with your neighbors, strengthening the entire community.
See what SPARKING can do?! emoticon

Have a great weekend, y'all! emoticon emoticon

  
  Member Comments About This Blog Post:

IAMDESSIE 1/21/2012 12:57AM

    Walking id FREE, so we all should enjoy doing it because we can walk anytime, walk anywhere, walk anyplace, walk anyhow, walk free and most of all it is FREE, FREE, FREE. emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

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HEALTHYKIM101 1/11/2012 7:11AM

    Love the New mindset of you can walk anywhere....Great way to sneak in workout and yet still get things done! emoticon emoticon

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PATTIE441 1/10/2012 6:54AM

    Fantastic blog! Yes, what a great thing and how inspirational and motivating!! We can do it!!! emoticon emoticon emoticon emoticon emoticon emoticonI'm ready to go with you!! emoticon emoticon

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SANDYDOLLAR201 1/9/2012 6:48AM

    What a great thing to do, and I love your spirit and determination. Your attitude is right, always improving, I just LOVE it!
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DUKEFAN86 1/8/2012 2:48PM

    Maybe I'll meet you at the Durham Farmer's Market sometime!

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SHAWFAN 1/7/2012 4:56PM

    Great inspiration! I don't walk in the cold weather, but I do walk every morning at work around the cubicles in my office. I get to work 3 hours early to be able to do this, so I can get my cardio in for the day.
I'd love to train for a 5k some day. That would be my long term goal.
Keep on Sparking! emoticon

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TURTLETALK 1/7/2012 4:18PM

    How lovely that you still have the farmer's market throughout the winter. Ours piddles out in September than nothing again until June.

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LJCANNON 1/7/2012 2:30PM

    What is bad is when I am going somewhere in the car and I start to take the "Long Way around" automatically. emoticon
I know that I am blessed to live in town and in a safe area where I can walk at all times of the day and evening, even after dark. I am pretty sure that the Police know me by now, just from seeing me walking in this area.

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STRINGI719 1/7/2012 11:27AM

    I haven't been doing it with the cold weather, but I used to always walk to the grocery store if I wasn't getting too much to fit in the bottom of my son's stroller! The grocery is only 1/2 mile from my house. Also, I walk daughter to & from school every day since it's only 1/4 mile away - so there's an extra mile per day right there!

I could do a lot more if I'd put my mind to it. Back in 2010 when I was training for the 3-Day, I'd walk all over town! Nothing here is more than 2-3 miles away, so I'd walk to the store, the library, the post office, the bank, whatever! I need to start doing that again!

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3RDBABYWEIGHT 1/7/2012 12:26AM

    That's a great idea! I love walking around our small town!

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ERINBEAR1876 1/7/2012 12:14AM

    Yeah, when I am out and about without my little girl, I park the farthest I can away and walk as much as I can, but of course now with all the ice and with her tagging along I can't quite do that.

In the spring, fall, and summer, I like to take the stroller out and walk her to the grocery store, or to the pharmacy, etc which are all over a mile away. Great times!!!

Great blog :o}

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LITTLEFARMMOMMA 1/6/2012 7:44PM

    Amen! You're right! Now, just today even, I went to Walmart (ugh) and found myself automatically looking for a prime parking spot! Then, I caught myself! I consciously went alllll the way to the end of the row and parked in the spot past the last car! I mean, really! That's just a bit more fitness, right? emoticon

We live 12 miles from town so I have to make my walking errands habits count! emoticon

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ONEKIDSMOM 1/6/2012 7:41PM

    Great thing, this Sparking, I be thinking! Actually, last year while training to walk a half marathon, I incorporated as much walking as transportation as I could into my plan: walk home from work 6.7 - 7.2 miles, depending on route... walk to library and home, 4 miles... and so on. Grandma walked a lot, why not me?

Hee-hee! Have fun, you functionally fit Sparkler! emoticon

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Our Deepest Fear...motivational video

Thursday, January 05, 2012

http://www.youtube.com/watch?v=fQBR_NJxW1M

Our Deepest Fear

"Our deepest fear is not that we are inadequate.
Our deepest fear is that we are powerful beyond measure.
It is our light, not our darkness that most frightens us.
We ask ourselves, Who am I to be
brilliant,
gorgeous,
talented,
fabulous?
Actually, who are you NOT to be?
You are a child of God.
Your playing small does not serve the world.
There is nothing enlightened about shrinking so that other people won't feel insecure around you.
We are all meant to shine, emoticon
as children do.
We were born to make manifest the glory of God that is within us.
It's not just in some of us; it's in everyone.
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And as we let our own light shine,
we unconsciously give other people permission to do the same.
As we are liberated from our own fear,
our presence automatically liberates others. "

Marianne Williamson

A Return to Love: Reflections on the Principles of A Course in Miracles
1992
pages 190-191

SPARK ON!!!

  
  Member Comments About This Blog Post:

FRANCESCANAZ 1/7/2012 11:47AM

    I hadn't read that before. Thanks for sharing. emoticon

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DETERMINEDJANET 1/5/2012 10:04PM

    Thank you!

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MEEBELO 1/5/2012 9:04PM

    Thanks for sharing!!

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ITSAWRAP_DIMI 1/5/2012 7:30PM

    I love Marianne too! I have the book and it is fantastic! HAPPY NEW YEAR!!

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LITTLEFARMMOMMA 1/5/2012 3:13PM

    WOW! That was FANTASTIC! Thank you! emoticon

By the way, thanks for being such an encouraging and supportive spark friend! That means so much to me! emoticon

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TEENY_BIKINI 1/5/2012 1:25PM

    I love Marianne Williamson. I used to see her when I lived in NY.

Great!

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KLSIMPSON70 1/5/2012 12:40PM

    I love Marianne Williamson, and that's probably my favorite quote of hers. Thanks for sharing it!

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RED_WRITINGHOOD 1/5/2012 9:59AM

    A great blog and very inspiring! Thank you so much for sharing that.

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-PAULA 1/5/2012 9:22AM

    Really enjoyable reading! Thanks for sharing!

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DRB13_1 1/5/2012 7:05AM

    Maybe tomorrow will be Katy Perry singing "Firework"! emoticon
Spark On, emoticons! emoticon

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PATTIE441 1/5/2012 6:29AM

    Wow! my friend! That was extremely powerful! Thank you so much! emoticon emoticon emoticon emoticonFantastic blog! I definitely feel the shine within you and me! We can do it!! And we ARE doing it!!!!! emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 1/5/2012 6:29:59 AM

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