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SEAJESS's Photo SEAJESS Posts: 2,995
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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SLENDERELLA61's Photo SLENDERELLA61 SparkPoints: (190,370)
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6/4/15 2:13 P

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

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


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MAUITN's Photo MAUITN Posts: 13,487
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
I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

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If something is holding us back, today is the day to begin to push back. Today is always the best day to end the fears and begin being the best you.

At the end of every road there is something worth seeing.


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OHMEMEME's Photo OHMEMEME Posts: 439
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

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ANITAJJ's Photo ANITAJJ Posts: 35
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: 79
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: 9,040
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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KJEANNE's Photo KJEANNE SparkPoints: (39,612)
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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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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (104,825)
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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

FOR THE KINGDOM OF GOD IS NOT MEAT AND DRINK. BUT RIGHTEOUSNESS, AND PEACE, AND JOY IN THE HOLY SPIRIT.

ROMANS 14:17


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DONTDREAMITBEIT's Photo DONTDREAMITBEIT SparkPoints: (0)
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6/18/12 9:49 P

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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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GODZDESIGN95's Photo GODZDESIGN95 SparkPoints: (104,825)
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5/1/12 10:10 P

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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

FOR THE KINGDOM OF GOD IS NOT MEAT AND DRINK. BUT RIGHTEOUSNESS, AND PEACE, AND JOY IN THE HOLY SPIRIT.

ROMANS 14:17


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SCOOTERMOMMY's Photo SCOOTERMOMMY Posts: 79
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: 79
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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Eden (9 years)

Married to John for 14 years.


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SNAPDRAGON1231 SparkPoints: (2,485)
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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: 2,580
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

Call me MOON or HEIDI

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MOONSHADOW145's Photo MOONSHADOW145 Posts: 2,580
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.

Call me MOON or HEIDI

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JODIBEAR58's Photo JODIBEAR58 Posts: 1,434
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: 2,580
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!

Call me MOON or HEIDI

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DAWN.BELIEVES's Photo DAWN.BELIEVES SparkPoints: (0)
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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: 1,262
5/27/11 11:51 A

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goes with eating sitting down....

"a relentless desire to live our best lives"
(borrowed from Spark member Mandelovich)


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RUN2RIDE's Photo RUN2RIDE Posts: 1,182
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 6 years of learning and losing (and regaining a bit) - I'm NOT going back! I *AM* fit 4 life!!


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JSPEED4's Photo JSPEED4 Posts: 1,692
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: 1,692
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: 41
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: 9,557
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 from Michigan~
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Co-Leader Daniel Fast

Eastern Standard Time

Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price therefore honor God with your bodies.
1 Corinthians 6:19-20


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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: 2,580
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!

Call me MOON or HEIDI

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KHELIA's Photo KHELIA SparkPoints: (5,570)
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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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MOM2KATNISS's Photo MOM2KATNISS Posts: 307
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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KHELIA's Photo KHELIA SparkPoints: (5,570)
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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: 9,462
10/28/10 6:19 P

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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

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved me from my emotional eating defeats. Five 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: (199,406)
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8/29/10 11:43 P

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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.

"Enthusiasm is the greatest asset in the world. It beats money and power and influence. It is no more or less than faith in action." - Henry Chester


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FAYE000's Photo FAYE000 Posts: 2,009
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: 9,462
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

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved me from my emotional eating defeats. Five 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: (4,190)
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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: 9,462
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

*"The goal of weight loss is incompatible with recovering from disordered eating." Center for Clinical Interventions
*The No S Diet saved me from my emotional eating defeats. Five 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


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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: 955
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: 86
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: 86
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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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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