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.
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?
Tuesday, January 10, 2012
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
7-The Spectrum of Eating Behaviors (What is "normal eating"?)
8-Putting It All Together
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!
...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.
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?!
Have a great weekend, y'all!
Thursday, January 05, 2012
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
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,
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.
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. "
A Return to Love: Reflections on the Principles of A Course in Miracles
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