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Day 34 Listen Accurately & Truck Shopping
100 DWL - more about the fullness scale. Focus on the physical feelings that you had enough to eat, the feeling of comfort. Aim for feeling satisfied not stuffed. The moment you think that is how you feel stop eating. This is not the same as the... Read more
Day 33 Fullness Scale
100 DWL - How do you know if you are full or have eaten enough? I have to learn to listen to my stomach, not what is on the plate. As one eats the stomach muscles expand. As you enjoy a meal note how you feel.
0 Neutral... Read more
Day 32 The 5 Hour Rule & Edmonton
Use hunger and the clock to listen to your hunger signals and to time your meals. Plan to eat every 5 hours. Set up mealtimes in advance and then eat regardless of the hunger level. Plan to eat within 30 minutes of the designated time.
Whe... Read more
Day 31 Hunger Scale & KFC
100 DWL - How to decide when you are hungry. Do you watch the clock or wait until you feel hungry? But if you nibble all day you may not get hunger signals.
There is a 3 point hunger scale
0 Neutral, not hungry, not full
-1 A little... Read more
Day 30 Postpone Eating & Away We Go!
The topic today is about eating snack foods and excess foods, where you cannot have just one. Remind yourself to postpone eating them or tasting the first one. It talks about a card party and says do not eat till the end of the event. Remind you... Read more
Day 29 Hand Held Foods & Busy Day
I found this reading VERY interesting as my red light foods (which I do not eat) - desserts, appetizers, crackers and chips all fit into this category. I never realized they had a common denominator - hand held.
They are bite sized pieces a... Read more
Day 28 Eating Because It Is There & Getting Ready for Alberta Trip
The reading today is about eat found food, eating just because you see the food. These are the free samples at Costco, happy hour kibble, or the cookies after church. You are not eating due to hunger or to appreciate flavors. You are not hungry,... Read more
Day 27 Eat Dessert When It is Special & No Birthday Cake Tomorrow
This does not apply to me. My red light foods I do not eat appetizers, desserts, chips, crackers. I have not eaten any of them this year. There are always special occasions in my life, but I do not have to eat dessert to celebrate them. Eating r... Read more
Day 26 When Food Disappoints & Catching Up to Hubby
When you eat something to appreciate a flavor make sure the food matches what you want. Does it taste the way you expected - flavor, temperature, texture, freshness, etc. If it's mediocre don't eat it, unless you need to eat it for fuel, then ge... Read more
Day 25 Smaller Amounts Less Often & Hair Issue
Plan on eating foods you love, even if they are high calorie. Know you can eat a smaller portion of the food occasionally, so you are not deprived. Decide what a smaller portion size is and how often you will eat it. Plan on the specific time an... Read more
Day 24 Eat for Satisfaction, Fat Clothes, Inner Calm
I love this topic. You have to eat slowly and pay attention to each bite to get satisfaction from the food you are eating and not keep reaching for other foods because you 'didn't get it'. Allow yourself to savor the food and take pleasure from ... Read more
Day 23 Savoring, Tea Parties and Mexican Fiestas
Linda Spangle defines savoring as - while you eat pay attention to how the food tastes, the smells and feel. This helps you be content, and one is enough with this level of awareness. Craving should stop and you will realize you do not need to e... Read more
Day 22 Multitask With Food, RV Meals & Gave Away My Clothes
Regardless of what else is going on, stay aware of the food in front of you while you are eating. It gives an example of multitasking while a 2 year old is on the loose. Remind yourself why you are eating and notice your actions and what you put... Read more
Day 21 Eat With Awareness, Hooping & RV Time
Today's reading - remember the 2 purposes of food - fuel and to appreciate flavors. Stay aware so as you are fueling up you can feel when your tank is full enough. To appreciate the flavors slow down and enjoy the eating experience so you get th... Read more
Day 20 Half-off Special & Home From Camp
I found the reading a little inconsistent till I realized the writer was mixing several methods of monitoring portion sizes and swapping in lower calories foods. Also to avoid feeling stuffed.
It starts off about how to monitor food intake... Read more