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KATTURTLE Posts: 54
3/6/17 12:15 A

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I need to be really creative with this one, especially at work. I actually don't get any kind of break away from my computer. I will need to find some way of becoming while working, perhaps counting chews ?

Move relentlessly forward !


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JUNEPA's Photo JUNEPA Posts: 12,014
3/5/17 11:41 P

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I eat too quickly. My strategies in dealing with this

- I am learning to eat with chop sticks, that slows me down
- I am setting a timer, I have to use the chop sticks for 20 minutes, after that I can use anything I want.



Edited by: JUNEPA at: 3/6/2017 (00:01)
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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3/5/17 4:59 P

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This step along with sitting while eating ... made the biggest difference in my eating.

I do not play on the computer, phone or read while eating ... OK we often have the TV on. But I focus on the eating process and find that I eat less coz I am paying attention.

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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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (10,884)
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3/5/17 4:52 P

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As I seem to post for every day - this is a tough one. I often remark that I feel like I spend hours cooking - and we eat for 5 minutes! Working at my house, I tend to break for food - hurry and eat and go back to work. This, along with sitting to eat, are going to be my big ones...said now, on Day 5... emoticon not sure what's ahead...

Deb
Changing my life 1 step at a time.


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UPTOIT59's Photo UPTOIT59 Posts: 173
3/5/17 3:51 P

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I have known for a long time that eating slowly and mindfully was a smart way to eat, but boy, oh boy it is tough. My husband and I practically race through our meals. We do have a kind of large family so it may be from that but they are all out of the house now so no excuses anymore. Today at lunch I tried to practice this but my husband gobbled his food. We are going to work on this together.

Carolyn



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AURA18's Photo AURA18 Posts: 6,678
3/5/17 3:30 P

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Day 5 - Eat Slowly and Mindfully
I can do this. I just need reminders every meal for awhile till it's routine. A timer and setting down utensil is helpful. Smoothies in a bowl with spoon is an idea I found on Saprks.

Maribeth, MN(CST)blc33-Panthers4/26 * Dragons5/17 * 5%start?4/8
GOING-STRONG's Photo GOING-STRONG Posts: 6,620
3/5/17 3:13 P

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Day 5 - Eat Slowly and Mindfully,

This is a real struggle for me. As a child in a family with 3 kids we were always told to hurry up. As a consequence, I can down a meal in no time flat. My sister is also a very fast eater and she stuggles just as much (if not more so) than I do with my weight. Eating fast is a problem and I definitely can see the benefits of eating slowly and mindfully. This is an area that I need to pay close attention to and practice, practice, practice. I'm going to work at it and when I eat slowly and mindfully, I most certainly plan to give myself credit! One technique I will utilize is to have a full glass of ice water at the table and sip between bites.



Edited by: GOING-STRONG at: 3/5/2017 (15:15)
Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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SMACG61's Photo SMACG61 Posts: 648
3/5/17 1:22 P

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Somewhere along the way I have become a fairly slow eater. I routinely have half my meal left when my hubby and my mom are finished. I do however generally at breakfast and lunch have distractions. Something to think about.

Edited by: SMACG61 at: 3/5/2017 (19:56)
Any time spent creating is time well spent!





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3/5/17 12:45 P

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For me, eating slowly is by far the most challenging and most effective practice I faced with Beck's Diet. Nevertheless, I always fall back to my old habit of gobbling down food as if it's my last meal. I'm committed to mastering this step. Starting today, I going to use a timer in addition to putting my utensils down between bites. If I can break the old habit, this journey will be a downhill trek.



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3/5/17 10:46 A

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This is going to be interesting. I think I inhale food. It's gone before I know what I really ate. So today I'm going to take small bites, chew, and reflect on the tastes, textures and enjoy my meals.

Just ate a salad for lunch .... s-l-o-w-l-y. It was a foreign sensation. Patting myself on the back. emoticon

Edited by: MYBESTLIFEISNOW at: 3/5/2017 (17:06)
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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,835
3/5/17 9:51 A

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That was a biggie for me when I started Beck. What a surprise it was to realize how tense I was when I sat down to eat. To the point that even my stomach tensed up.(losing contact with your body is a sure way to eat too much because you do not know if you are full.) I am trying to relax that. And to eat slowly, savoring each bite. And , Kerry, I liked the way you wrote about the benefit of putting down your utensils. I will do this more systematically.


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3/5/17 8:37 A

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Hmmm...I really hadn't read ahead when I wrote about not reading while eating the other day.

What I can do to remind myself to eat slower is put the fork down after a bite so I need to LOOK at my plate to be able to find it in order to take another bite. If I keep it in my hand when I'm reading emails or something while eating, then I don't remember to take my time and it is too easy to just shove another bite in without thinking about it.

Habits are hard to break and instead of a book, I found myself reading emails or other web sites while eating. This can actually work in my favor if I put my fork down so I can't run on auto-pilot while eating.

Kerry aka Trouble
Schaumburg, IL
www.fitbit.com/user/245CXC


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3/5/17 8:27 A

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This is the skill that I need to improve the most.

Monica

Central Time Zone


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CARINEVE's Photo CARINEVE SparkPoints: (26,970)
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3/5/17 6:58 A

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This is one I tend to forget when I get mixed up in busy familiy life / working mom situations!

So I know we should chew more slowly each bite, but I just forget to do that sometimes!
What sometimes works best for me if I notice I am doing this again, is to eat a small portion, do something else (work, read the newspaper, anything) and only go back for a second small portion five or ten minutes later. Only then I know if I really needed more food or not.

I know that I probably should also not be eating behind my computer or while reading in general, (apparently eating while not looking at your food makes you eat more) but this is usually the best way to eat breakfast and lunch for me (dinner we eat together at the table).

But I do conciously try to look at each bite of my food before I put it in my mouth, so at least my brain knows there is food coming.

Will focus on eating slowly and mindfully again today, good reminder!

Carine
the Netherlands

CURRENT RUNNING PR's:
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WHITE-1602's Photo WHITE-1602 Posts: 2,661
3/5/17 4:48 A

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Thank you for sharing Kriszta, that's inspiring! I may try the timer idea too.

"The secret to everything is that we have the power to connect with an inner calm."


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3/5/17 4:14 A

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This was an eye opener for me.
I have reached and maintained my goal weight without noticing that I was eating way too fast.
Yes, I knew I was a fast eater but never occurred to me it was not OK.
After reading about this, I put a timer in front of me and was shocked to see I inhaled my meals in 7-8 minutes! So for many weeks I ate with the timer in front of me, determined to make the meals last at least 15 minutes. Oh dear, did that feel like eternity...
But I thought, hey, I was looking forward to this meal all day, it makes sense to enjoy it longer!

Also, I used to pay no attention to he sight, smell, taste and texture of food... what a waste!

I must confess, after a few days of focusing only on food while eating, I returned to reading (mostly SP blogs and message boards) between bites, but ever since I have eaten my meals sitting down, slowly, noticing every bite, and it gives much more pleasure and satisfaction than my old habitual way of eating did.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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JACKSGIRL85's Photo JACKSGIRL85 SparkPoints: (7,005)
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1/12/17 6:06 P
Online Now  • ))
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i love the "turtle" sweet reminder! !!

Learning to care for myself like I would for my grand babies :)


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KAREN25's Photo KAREN25 Posts: 271
1/8/17 2:29 P

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I am working on slowing down and eating mindfully. I have simply not taken the time to eat slowly or mindfully. I have always been in a hurry. I have set up a sticky note to record my time and made a response card. I'm making a bit of progress. To remind me to slow down, I have placed a very small amethyst turtle at my seat at the table.

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1/8/17 7:40 A

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Congrats to learning and practicing this great skill!
emoticon

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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1/7/17 8:36 P

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Day 5 of Beck Solution is eating s-l-o-w-l-y and mindfully. This is a lot more work than ya think.

I started eating s-l-o-w-l-y several weeks ago while reading Mindful Diet by Wolever and Reardon. I started by setting a timer for 20 minutes ... just to gauge my "speed" of eating. I put down my eating utensil in between bites. And reduced distractions ... NO computer, phone, reading while eating ... Ok, I do watch TV sometimes.

This is TMI (too much info). My tummy really, really likes eating s-l-o-w-l-y.


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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DI_NAMIC's Photo DI_NAMIC Posts: 2,435
1/3/17 4:45 P

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This is something I've been trying to focus on. Coincidentally, the results of an experiment between 2 groups - one set chewing each mouthful 15-20 times and one chewing 35 times - showed the longer chewers consumed 25% fewer calories but felt just as full as the quicker eaters over a timed period. 35 chews must be pretty mushy(!) but I'm sure the stomach would be grateful.

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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BEATLETOT's Photo BEATLETOT Posts: 7,956
12/23/16 10:01 P

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This is my bugaboo. I made two response cards for this, and I'm going to read them before every meal and with my ARCs. To slow down I liked the idea of timing and trying to make it longer each time.

I'm 4'10.5". A normal BMI for my height tops out at 119.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EST


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12/14/16 1:04 P

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It takes time to master these skills, it is good you take it slowly and dedicate enough time.
emoticon
I remember the first time I reached Day 5 in the book, I used to wolf down my meals in 7-8 minutes, without paying attention. I had to use visual reminders and a clock in front of me to be able to make it 15 minutes, gradually - but the more I practiced, the easier it has become.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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SPLORI's Photo SPLORI Posts: 1,764
12/14/16 10:17 A

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I did not do well eating slowly and mindfully yesterday, I am doing day 5 over. I know there will be assignments I will have to do more than one day to get it. I did not do well eating sitting down either. I am taking it slow.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=8008


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11/15/16 9:43 P

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I read my list of reasons to lose weight and I sat down and ate everything slowly and mindfully. The slow and mindful eating will challenge me for a long time. I eat very fast. I will be glad to learn to eat slowly.

Today I give myself credit for getting off the bus one stop early to have a longer walk to work, taking the stairs, staying composed during a tense meeting at work, tolerating feeling hungry in the evening.



Monica

Central Time Zone


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KBEHNKE81's Photo KBEHNKE81 Posts: 9,991
10/15/16 9:55 A

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In case you need more encouragement to eat slowly and mindfully, this article was featured n today's Best of Sparkpeople email.
www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=963


**Kathleen
___________
2 Peter 3:9


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10/13/16 11:04 A

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I used to eat very quickly but since my first go round with Beck in Aug of 2015 I now am one of the slowest at the table. I really notice that my hunger after eating has decreased! I sure want to keep up this habit!

Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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OHMEMEME's Photo OHMEMEME Posts: 521
10/13/16 7:45 A

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Ouch! and Yikes! and Boy, do I need this!
I still "attack" my food and eat with "urgency."
So many great comments here. Thanks to all who have posted. I try to dismiss this one as unnecessary...but so many contribute this one to weightloss and successful maintence. I recommit to working on this...

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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10/6/16 12:34 P

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Sit, eat slowly and mindfully

I'm trying, but I still catch myself snacking while standing without thinking about it. At least I'm realizing my mistake after I've done it. Hopefully, I'll start to catch myself BEFORE I snack while standing.

I eat slower if I'm sitting and thinking about my food, than if I'm grabbing a snack standing up.



Edited by: IGNITEASPARK at: 10/6/2016 (12:37)
AZULPAPEL's Photo AZULPAPEL Posts: 207
10/5/16 9:51 P

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I have to resort to tricks for this one - I'm usually just so excited about eating! I've lately been using water to help me out. I take a sip every few bites, and doing so triggers a "Okay, I'm going to really enjoy this next bite" response. I still occasionally wolf my food, especially lunch, but I've improved and will, hopefully, continue to do so.

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10/5/16 9:21 P

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Eating slowly is difficult for me. There is a joke between me and 2 girlfriends I went to N.Y.C. with. Two of us were fast eaters and one was not. We were constantly waiting for her to finish. We would eat all our food and when we looked up from our plates there she was - doing what we asked? What on earth is taking so long? We all laugh about it to this day maybe because it makes fun of us for eating so fast!

When I have my father for dinner weekly there is no conversation at the dinner table because, well, that has been his habit since I was a child, but also because since he had a small stroke some years ago he needs to pay close attention to his chewing. My DH and I are done eating long before him. It is painful for us it takes him so long to eat. The last go around with Beck I thought I would make it a silent game with myself to eat at slow as my dad. I couldn't do it. And I decided it was o.k. if it didn't take me 20 minutes to eat my meals. For me, the more important part is to be mindful when I eat about what I am eating.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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10/5/16 9:02 P

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It's been a long day, so quick post before I fall asleep. Eating mindfully today made me aware that my salad greens are no longer fresh. Bleh.

She believed she could so she did.
- R.S. Grey


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JUNEPA's Photo JUNEPA Posts: 12,014
10/5/16 5:10 P

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Eating slowly and mindfully encourages reflection and eating for what our body needs rather than for emotional reasons.
Eating mindfully and slowly encourages portion control, we think about what and how much we eat, and we don't stuff mindlessly.

Eating slowly and mindfully gives us an opportunity to give ourselves credit for making a healthy choice.

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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JEANKNEE's Photo JEANKNEE Posts: 14,527
10/5/16 4:32 P

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I used to eat very fast and still have a tendency to do so, when midfulness slips.

This practice began in Junior High. I worked in the cafeteria during our lunch break. This left me with 10 minutes to eat and get to class. It has taken a concerted effort and mindful attention to change it. But, I'm giving myself credit for progress made.

Eating slowly and mindfully, sitting down brings a sense of peace to the dining experience for me. I find the sense of peace to be another form of nourishment.

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 121 (+/- 3% = 117.37 – 124.63)


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10/5/16 3:51 P

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Day 5 is done!
I'm doing so much better than before my first reading... I deserve credit for that!
Wrote blog post as it is too long.
www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6246860


Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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IMEMINE1's Photo IMEMINE1 SparkPoints: (242,798)
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10/2/16 11:08 A

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Yes, MY husband and I are both fast eaters. I think it became a habit when we worked and only had a half our to get everything done at lunch.
This one I am working on.
You should see me eat ice cream. emoticon

Donna
from Bernville, PA
BLC 27-28-29-30-31-32-33
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time



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9/3/16 4:27 A

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Wow, success on the first day!
It was a tough one for me, I used to eat my meals in 6-8 minutes, way too fast...
I used reminders to overcome fast eating: food mat, timer, fancy napkins... and they helped a lot.

Kriszta

Goal weight:
59 +- 1 kg /// 130 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


288 Maintenance Weeks
 
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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,835
9/2/16 9:47 A

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This step tends to make me nervous as well.
But i am giving myself credit emoticon for working on it.

P.S. after trying it again for good, i find it actually relaxing.

P.P.S. I even did not finish my portion!!!! a first!!!!

Edited by: SERIOUSLIM at: 9/2/2016 (10:35)
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SANTANOMA11's Photo SANTANOMA11 Posts: 296
8/11/16 2:13 P

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Really, really, really tough one for me. I'm the fastest eater I know, and to make things worse, my partner is the s-l-o-w-e-s-t eater I know. I can finish a meal before he's had 3 bites. My anxiety seems to go up even when I think about eating slowly.

But I AM trying! 3 deep breaths before I begin and a deep breath between each bite. setting my fork down, sipping water and engaging in conversation.

"Think you can, or think you can't... either way, you're right." - Mark Twain
"Fall seven times, stand up eight." - Japanese Proverb


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3/18/16 10:18 A

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Rattoac... I am following along on the Beck pink book also. I have been reading the past posts here and looking for someone who is at the same stage.
Day 5 eating mindfully and slowly has been hard. I have noticed I eat too fast. I am going to try the suggestion of adding celery and carrot sticks to my plate as a reminder to slow down.

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RATTOAC's Photo RATTOAC Posts: 115
3/16/16 1:54 A

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I'm so guilty of watching tv, or playing with my phone while I eat. I should give that a whirl tomorrow. Slow mindful eating. That sounds nice. It suggested using chop sticks and timing meals. Maybe I'll give those things a try.

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FLYINGHAWK1952's Photo FLYINGHAWK1952 Posts: 139
10/20/15 7:15 A

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I think I will enjoy this day. I'll put my sticky note on the dining room table - where my plate goes.

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SEAJESS's Photo SEAJESS Posts: 3,798
7/11/15 1:51 P

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emoticon ANITAJJ, love the celery bite spacer idea! I'm going to try that.

Jess
Seattle WA

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I always do so much better when I eat slowly and mindfully! Absolutely crucial skill for me.


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

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MAUITN's Photo MAUITN Posts: 14,706
6/4/15 7:53 A

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I'm better than many, but not as good as I could be. I will be away at a high school reunion this weekend and will work on this.

Earnie - Monteagle, TN
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OHMEMEME's Photo OHMEMEME Posts: 521
4/19/15 8:48 A

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My task this past week was recognizing hunger levels which made me target mindfulness reminding myself about why I was eating...
-mainly because I am hungry, truley hungry waiting for meals and being aware
-eating for pleasure, noticing the flavors and textures of choices I preplanned
-feeling nourished both physically and emotionally
-noticing feelings of ravenosness and redirecting it
-focusing on satisfying the hunger and enjoying the sensations
-reminding myself that I had plenty of food to fill my stomach and reassuring myself that there is always more for LATER
-remembering how full I felt an hour after my previous meal
-thinking of ways to sooth myself when I would not be eating!
-really being aware of fullness signals and when they happen

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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ANITAJJ's Photo ANITAJJ Posts: 36
4/17/15 10:09 P

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Day 5: Eat Slowly and Mindfully... This is a tough one for me too. but I'm trying to work on this. What's been helping has been to have celery and carrot sticks on my plate and I go slower by eating a bit of real food and then a bite or two of celery to stretch out the time... But I need a lot of work here.

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ROSE_BUD's Photo ROSE_BUD Posts: 83
4/17/15 7:14 A

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DAY 5

Eat slowly and mindfully
This is a challenging one for me...once I get that fork in my hand I am in concur mood.
Most times I don't even really taste the food..even if it's super hot..I'm trying to shove it in.

This is something I need to be conscious about at every meal.
Yesterday we had dinner at the table rather than the couch and I do believe I ate slower!

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MAZZYR's Photo MAZZYR Posts: 9,144
2/1/15 7:58 A

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Eating slowly is a habit for me. Eating mindfully requires me to make a very conscious effort.

Mazzy


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8/12/12 9:42 P

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This one is tough!!! I find that I give up quickly on this challenge. Time to be strong and to leave myself time to eat slowly and mindfully. It just takes sooooooooooooooooo much time!

Do not look where you fell, but where you slipped.
African proverb


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6/19/12 7:07 P

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chop sticks! emoticon Man the weight would come off in my case cause nothing would end up in my mouth it would end up on the floor or on the table. emoticon

PAT FROM NC

LOVE WORKETH NO ILL TO HIS NEIGHBOR, THEREFORE LOVE IS THE FULFILLMENT OF THE LAW

ROMANS 13:10


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Can see that I still really need to work on this one. My dinner tonight was on a small plate but after 9 minutes I was done. Wasn't really trying to keep track of time, but happened to see the time just as I was starting and when I was done. I would have liked to have taken at least 15 minutes - 20 would have been even better. Maybe I will try the chopstick idea.

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Eating slowly I have much work to do...I eat fast. I am interrupted by kids. Puting the forl down between bites is helpful along with taking sips of water. using a timer is not for me. My little man would think I am playing and the ring would call him. LOL. Eating at the table is still being worked on daily and at every meals. It is not easy to retain yourself but I will try. Today I brought some new small pretty plates and bowls for myself, I am thinking about making a crocheted table cloth for my table that has bright colors. My kitchen wall is brightly colored other than that the rest is made of pine.

When going out to eat it is easier. We both cut down on eating out. The only time I want to go out is Mothers Days But hubbie still inhales his food. That is not my battle. I used to be a vacuum cleaner when it came to food in the past. But not any more. emoticon

PAT FROM NC

LOVE WORKETH NO ILL TO HIS NEIGHBOR, THEREFORE LOVE IS THE FULFILLMENT OF THE LAW

ROMANS 13:10


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SCOOTERMOMMY's Photo SCOOTERMOMMY Posts: 82
1/2/12 9:41 P

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I am feeling great! I have dedicated some extra time today & I have completed day 4,5,6.

So, this is the hardest one so far! Day 5 requires to eat slowly & mindfully. I was a waitress for almost 10 years, and I never had the time to eat. I have carried that thru to my desk job & at home. My husband and I frequently talk about how quickly I eat, and how slowly he eats. We are both trying to be healthier, and he is helping me with this one.

For two days now, I have tried to focus on eating slower & more mindful - tough for me.

emoticon

-Jennifer-

"Obstacles are those scary things that you see when you take your eyes off the goal." - Anonymous


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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
12/26/11 6:45 P

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Day 5, Eat Slowly and Mindfully, this is one that I want to get really good at. Like everyone, I have a very busy schedule and I'm always eating in a rush, plus I like my hot food to be hot when I eat it. I catch myself racing to eat it so it doesn't get cold. How silly is that??? My hubby has even reminded me to slow down because he sees me eating so fast. I am going to practice, practice, practice and become a master at this! That's my goal!!

I give myself credit for putting down my fork at lunch today several times.

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
12/26/11 6:41 P

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Rose_Bud, great idea...chopsticks. I know I'd lose weight, because I don't know how to use them! I'd eat one grain of rice at a time. emoticon

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



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ROSE_BUD's Photo ROSE_BUD Posts: 83
12/10/11 11:47 A

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Yesterday I ate with chop sticks. I have several sets and I might just start using them, I am sure they will help me slow down and be mindful.
I might start setting a timer to help me slow down.

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VALGAL02's Photo VALGAL02 SparkPoints: (9,041)
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11/14/11 4:17 P

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But it will work! Keep doing it!

Val
34 years old

Mom to:
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11/5/11 9:55 A

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I am working on this today. For some reason it only is a problem at night usually at dinner I am more distracted while eating with the family. These past two days I caught myself eating standing up both nights. I did sit down when I noticed what I was doing. So I guess I am giving myself credit for that lol.

Honestly I want to follow this as closely as I can I am tired of being fat. I also don't really believe this will work for me but I am going to try anyway!

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VALGAL02's Photo VALGAL02 SparkPoints: (9,041)
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10/31/11 11:13 A

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Sitting at the table, slowly eating is SO BORING for me, lol! It was nice to relax though. I read a magazine otherwise it would've been hard for me to not chow down so I could get on to something else.

Val
34 years old

Mom to:
Johnny & Jake (13 years)

Eden (9 years)

Married to John for 14 years.


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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,864
10/4/11 10:24 A

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I kept the tv off for breakfast this morning... not sure how much difference it really made (I had my favorite breakfast of a fried egg w/ extra white and whole wheat toast w/ banana so I always slow down for that... espeically the yolk!) but I'm going to try turning the tv off more often for meals



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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,864
10/3/11 10:18 P

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How am I doing with eating mindfully these days?

Well, on the one hand I do often have the tv on in the background at home, including during meal. But I don't find it all that distracting... I definitely feel I still can focus on my food, eat slowly, take deep breaths, put my fork or food down (say, if its a sandwich) between bites so I'm not feeling rushed. I love it!.

For me the reminders are about taking a deep breath before I start eating, which then slows me down. When I find myself focusing on picking up the next bite rather than chewing and tasting the one in my mouth, I stop, breath again, put the food down.

I'm going to make more of a point at work, however, to move away from my computer when I eat. My practice is usually to use my lunch break to look at fun internet sites... I never eat while working! But I'm still often distracted by what I'm reading. I have another chair in my office I can sit in instead. I will do that tomorrow when I eat my lunch and my snack.



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JODIBEAR58's Photo JODIBEAR58 Posts: 1,436
7/27/11 9:46 A

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I agree Dawn. Today is my day 5 and I had to stop myself several times while eating to remind myself.

I find that it does go with the eat sitting down and between the time I am sitting and not doing anything and trying to slow down, I start to stress that I should be doing something! It is almost detrimental to me...LOL!

I will keep working at it, but I agree it takes more than a day to make these changes.

Jodibear
Olney, Maryland


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DAWN.BELIEVES's Photo DAWN.BELIEVES SparkPoints: (0)
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6/27/11 11:28 A

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I did alot better on this one the seond day but it is definitely something I will ALWAYS be working on. I am just to dang busy. I am literally going to have to schedule time to eat so that I can slow down and enjoy my meals instead of just tossing food in my mouth :) I can do this. I have been eatting less just my making myself sit at the kitchen table to eat !

Be Blessed,
Dawn

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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,864
6/26/11 10:25 P

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sometimes it takes more than one day to "master" these changes-- this one requires real mindfulness!



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6/25/11 10:50 P

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Well, today was my day five and I didn't really do a good job slowing down. It was just such a busy day that I really just didn't think about it. Tomorrow is going to be less stress so I will try again! Be Blessed, Dawn

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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,835
5/27/11 11:51 A

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goes with eating sitting down....

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RUN2RIDE's Photo RUN2RIDE Posts: 1,204
5/18/11 10:59 A

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funny - so many of these steps seem to be about slowing down and enjoying food.

this is another one that my initial reaction is "aaaahhhh..." emoticon

My ticker represents 12 years of learning and losing and regaining and regrouping - I'm NOT going back! I *AM* and *WILL BE* fit 4 life!!


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JSPEED4's Photo JSPEED4 Posts: 1,695
3/26/11 3:28 A

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I agree, FREELADY. I figured that this technique would make food too important to me, but it is working! I actually started this first week over again partly because I had a mental block against paying close attention to what I am eating. But it helps me sort out what I really like and what satisfies my body's hungers. emoticon emoticon

J. Speed Eastern Standard Time, UTC/GMT -5
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QUEENMINA SparkPoints: (0)
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3/22/11 12:42 A

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I'm working on this today. Started at breakfast and kept sipping water and tea in between bites.It felt good.

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FREELADY's Photo FREELADY Posts: 1,988
3/17/11 3:31 P

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If I eat slowly and mindfully, I notice how good healthy food tastes. And a lot of the junk is just losing its power!

Freelady ... USA

"Let us run with endurance the race that is set before us, fixing our eyes on Jesus, the author and perfecter of faith..." Hebrews 12:1,2


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JSPEED4's Photo JSPEED4 Posts: 1,695
3/16/11 6:25 A

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I love it, DRAGONROSE! I find that I don't like chocolate with sugar.

Even as a child I would nibble on the bitter chocolate baking squares. If it has sugar, I want milk in it, too, and one article I read says that milk de-activates a lot of what we eat chocolate for. I guess that also is why milk chocolate is OK for dogs, but not other chocolates.

And I don't do well with the cocoa butter; I do better with palm oils as long as they are not hydrogenated to any degree. emoticon
Works for me; I won't eat a quarter pound of bitter chocolate!

J. Speed Eastern Standard Time, UTC/GMT -5
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DRAGON-ROSE's Photo DRAGON-ROSE Posts: 47
3/15/11 3:22 P

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I learned a couple things today while eating mindfully.

First, I really hate the taste of my usual breakfast - whole grain bread with natural peanut butter and a bit of honey. It was truly awful. I ate only half of it, and I will never have that again.

Second, I absolutely love the taste and texture of a Subway Veggie Delite with salt, pepper and oregano. I have eaten dozens of those over the last year, and this is the first time I really tasted the meal!

For someone who (supposedly) eats because I simply love food, I have missed a lot of enjoyment in the past. So glad I found the Beck Solution!

Your life is not a dress rehearsal, it is the real thing. Do what makes you happy. Do it now.


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PAMAPPLE's Photo PAMAPPLE Posts: 10,598
3/11/11 3:19 P

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My nutritionist gave me the tip to chew my food to a fine pulp before swallowing it for better digestion. She, also, endorses the idea of sitting down to eat not in front of the TV or computer to help your food digest better and to be more aware of what and how much you are eating.

~Pam~
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LILASIAGO's Photo LILASIAGO SparkPoints: (16,305)
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3/3/11 12:13 A

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I will have to remember to take a few deep breaths before I start eating and then to chew 20 times for each bite so that it becomes a habit later on.

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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,864
1/25/11 10:42 A

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I thought of this step last night when I was eating a veggie side I really didn't like. But I had prepared t and it was healthy so I kept eating -- and had to keep telling myself it was okay to break the rules for those 6 or 7 bites! I ate it as fast as I could emoticon all at once. THen I went back to my normal enjoying of my food.

One of the things I love is that I still enjoy food tremendously. I spent a lot of time thinking about meals and recipes, cooking, playing with new ingredients and tastes. So eating slowly and mindfully is a reward. Most of the time!



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KHELIA's Photo KHELIA SparkPoints: (6,122)
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11/17/10 4:39 A

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Still not mastered this step !
Bur im aware if i didnt - lol - later

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HAPPYGIRL1033's Photo HAPPYGIRL1033 Posts: 314
11/10/10 8:45 A

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this is a VERY tough step for me.

I think I'll linger on this one for more than one day.

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10/30/10 3:02 A

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Another Challenge for me.


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OOLALA53's Photo OOLALA53 Posts: 11,533
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I can't say I do this ALL the time now, but I do it enough that when I don't, I feel that something is wrong. emoticon

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
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THENEWSHANNON's Photo THENEWSHANNON Posts: 498
10/28/10 11:14 A

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I just blogged about this day...a tough one for me. I'm all for eating slowly, though it's a constant challenge for me, but for me I think mindful eating has a place but perhaps isn't for every bite. To each their own!

"It's a choice. Make a different choice." -Jillian Michaels


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ACULAC Posts: 9
8/30/10 12:14 A

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I did ok with day 5 today. Usually I have a hard time with being mindful of what I eat but luckily today was not one of those days. And I went to the gym for the first time in a few months.

Sooo...I give myself credit that things went well today. :)

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ANUSCHKA9's Photo ANUSCHKA9 SparkPoints: (216,807)
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I did ok with this. Not perfect, but not too bad. It's hard to step away from the TV, radio or computer while eating. This is a bad habit on my part. Tomorrow I'm going to make a point of leaving my desk and eating lunch outside.... away from the computer. I'm also going to make a habit of turning off the TV at dinnertime. There are just too many distractions to keep me from paying attention to what I'm eating. This definitely needs more practice.

Anuschka
PST - San Francisco Bay Area


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FAYE000's Photo FAYE000 Posts: 2,032
8/15/10 9:46 P

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I did not eat slowly and mindfully today.
I did eat slow and mindfully on Saturday night.
I will be doing day 5 over until I get it right all day.
This could be a difficult one for me.
I eat too fast.
I think I will begin eating less; if I have to eat slow, mindfully and chew well.
It is my guess that is the idea.

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HEALTHYCHARLENE's Photo HEALTHYCHARLENE Posts: 147
8/15/10 6:05 P

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OldOwl - I think it should be WiseOwl! What a simple but great idea.

I'm doing this everytime I remember to. Sometimes it takes a few bites. Oh well, I'm giving myself credit for remembering eventually.
emoticon

Warmly,
Charlene

“He who controls others may be powerful, but he who has mastered himself is mightier still” ~ Lao Tzu



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OLDOWL's Photo OLDOWL Posts: 116
8/3/10 10:35 A

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I had to post a RC at the table to remind me to slow down. It just says SLOW DOWN
EAT MINDFULLY

Carole from Ohio


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MRSTAYLOR060708 Posts: 10
8/3/10 6:32 A

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This is another one that is going to take alot of practice. Just another part of mindful eating...while I am sitting down I am going to have to learn to chew and take time. This will be much easier as I going to be hurridly eating in the car or between patients or mindlessly noshing in front of the TV.

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OOLALA53's Photo OOLALA53 Posts: 11,533
7/4/10 9:13 P

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It's such a habit with me I don't need reminders anymore. But if I were starting out, since I live alone, too, I would first of all make a rule in my mind to set the fork down in between each bite. (I don't do that, but it would be a way to start.)If I had a hard time remembering, I would practice a few meals with a timer set for every 2 minutes and purposely stop every time and either chew the bite I had more, of just wait a minute before I continued eating. I know many places say to not have distractions, but I sometimes get on the computer and even write posts such as these during meals. That way many meals stretch out to 45 minutes. I also like to scoop together a little vegetable with a small bite of meat or starch. This way I get the crunch, but I also have to chew it more. I've gotten so used to not swallowing until the food is very chewed up that I really don't like the feeling of swallowing it when it still feels whole or in big chunks in my mouth.

If I am very hungry, I sometimes drink a cup of broth while I'm preparing dinner. It takes the edge off without really dulling my appetite so that I still enjoy the first scrumptious bites while taking my time. Food really tastes the best when you're hungry. You'll miss the best bites if you rush them.

You have to want to make it a bit of a priority, too. I think if you'll force yourself a few times, you'll find that your meals are so much more satisfying that it will become more important to you, not just because you're supposed to but because that's the way you like it to be. We have to remember, if we love food so much, we really need to give it its due. That way we honor it, the experience, and ourselves. Everything loses it value when we have too much of it. emoticon

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
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GRACEFULANDFIT's Photo GRACEFULANDFIT SparkPoints: (0)
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7/4/10 8:06 P

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It's so interesting. This morning I was in a quiet mood and eating my breakfast slowly and peacefully was delightful. And then this evening I was starving and I finished my meal in record speed!! I live by myself so there's no one to slow me down but myself. What kind of reminders do you use?

"Trust the process."


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OOLALA53's Photo OOLALA53 Posts: 11,533
7/1/10 3:52 P

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Here is a quote from a site that came up when I researched how chewing is related to satiety:

"...Chew Your Food: Research has shown that obese people spend less time consuming their meals, and chew their food fewer times than people who are not overweight. Chewing stimulates the satiety center of the brain, which makes us feel full and satisfied. Chewing also triggers the digestive system to begin releasing enzymes and digestive juices. Chew at least 20 times per mouthful."

I started doing this years ago for all my food except what I binged on(!). Now 20 times is way too few. Long ago, (and I'm probably repeating myself here) a heard a nutritionist speak who said, "Chew your juice and drink your food." So I make just about everything except steak into liquid in my mouth. It takes some real discipline with oatmeal! but I have had a lot of success with increasing my mindfulness and savoring my food at most meals over the last six months. Several other things have also helped me greatly reduce bingeing, so I've slowly lost 13 lbs. without calorie counting, etc. (Don't mean to disrespect Beck; just wanted to say I'm not trying to lose fast.)

It helped me understand how important vegetables have become in my lunches and dinners. I thought it was the volume without a lot of calories, but I realized lately it is the time it takes to chew that contributes so much to my feeling I've had a meal. I don't say this is important to everyone. Obviously, some people are successful even drinking shakes twice a day. But part of Beck's beauty, I think, is that she does recommend that I get even more observant.

It doesn't mean I always HAVE to have lots of veggies. I realize also from Beck that I am a big girl and I can take deviations in my meals in stride. But chewing a lot is something that I can take complete control over. I'm used to being the last to finish eating in most social situations. But I know I have really enjoyed my food, and later I I'm very conscious in a contented way that I have had a meal and it's easy to wait most of the time until the next time food is appropriate. emoticon

*To seek happiness, identifying the Self with the body, is like trying to cross a river on the back of a crocodile." Ramana Maharshi
*The No S Diet saved me from my emotional eating defeats. SEVEN years and counting! nosdiet.com/ *Be happy with this moment. This moment is your life.
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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MOVE-DAILY's Photo MOVE-DAILY Posts: 479
6/14/10 10:09 A

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Day 5: Eat Slowly and Mindfully

This is a really hard one for me. I tend to eat very quickly usually being the first person done at the table. It is a combination of always feeling like I'm in a rush, allowing myself to be easily distracted, and just a bad habit. My goal is to unplug when I eat and taste each bite. Also, finish each bite before I plan to take the next bite should help me slow it down.

Today I will track my food and exercise. This I will do for myself.


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KONSTANZEPR31's Photo KONSTANZEPR31 Posts: 957
6/13/10 10:45 P

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This one is an area where I have made some nice strides. I'm usually the last one done any more.

Philippians 4:13 - I can do all things through Christ which strengtheneth me.

SW: 188
CW: 158
GW 1: -16 lbs (142)
Final GW: 125



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RATTOAC's Photo RATTOAC Posts: 115
5/29/10 12:08 P

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ALICE DAY REVIEWS:

again i have to be CONSCIOUS! I can do this, and I have! I just have to be aware. I just slowly get out of the habit then I quit doing it. GET CONSCIOUS ALICE! :)

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RATTOAC's Photo RATTOAC Posts: 115
4/21/10 10:38 A

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I had to make a response card for this one. Although I think if I put my mind to it, I can eat more slowly, the trouble for me is the TV part. I have, especially since I live alone, always watched TV or read, or did SOMETHING while I ate. Honestly, after reading todays lesson, I realized that it might be why I have such a struggle with weight.

I definately am the type that will eat fast and say "hey...that wasn't anything...i should be full, that was a lot of food, but i'm not full at all...seconds please!"
That happens especially when I indulge in fast food. Which is a habit I am trying to break as well!

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BUTRFLY_FREEDOM's Photo BUTRFLY_FREEDOM SparkPoints: (19,236)
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4/17/10 1:30 P

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I am pretty good at this to begin with. When I was little we didn't get "the really good snacks" often, so when we did, I would eat as slowly as possible to make it last longer! So the only thing I have to concentrate on is the mindfully part. I do have a knack for downing a bag of chips and wondering where they all went. So that's mainly what I'll be focusing on!

~*~*~Kim~*~*~

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