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LINDAM.1 SparkPoints: (40,852)
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5/11/14 10:47 P

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A sandwich on sprouted wheat bread. peanut butter, hazelnut butter,raw almond butter, orange and banana.

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5/11/14 9:15 P

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I hav not gotten better at mindful eatin. i still shovel food in my mouth i really need to put more effort and concentration into my eating choices.

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4/23/14 1:11 A

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More vegies than meat.

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4/23/14 12:49 A

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I am terrible about my mindless and overeating. i have gotten better at using smaller dishes to control portions. during the week i pretrack my meals/snacks. this helps me know i am getting fiber, freggies and protein from my food choices. i sometimes keep scrap paper and a pen at my desk so when i want to eat something i write down what i am thinking or feeling. generally bored or annoyed but not hungry. i need to get this under control.

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3/23/14 7:42 P

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I ate one almond today. I do not eat early enough .

BEDRECOVERY2014's Photo BEDRECOVERY2014 SparkPoints: (2,449)
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3/16/14 11:07 P

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Mindfulness I have learned in treatment for my eating disorder is all about being in this PRESENT moment. It's taking time to decluttler your mind and thoughts. It's taking time to focus on what's in front of you. It's doing a self-check in before you grab food to eat, asking myself, "Am I hungry? How am I feeling first? Is there a tool I can do first (tools are alternative coping mechanisms other than eating like calling a friend, going for a walk, etc)?" It is ALWAYS doing the hunger scale rating BEFORE I have decided WHAT I wanna eat (1 = STARVING so much I could eat my hand & 10 = full as a tick about to explode, ideally we wanna eat around 3-6 and never get to 1 or 10). These tricks have REALLY been lifesavers in my recovery journey.

"I wish I could tell every young girl with an eating disorder that she is WORTHY of life and that her life has MEANING. You can OVERCOME and get through ANYTHING." ~Demi Lavoto~


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MARIELLELAMAR1's Photo MARIELLELAMAR1 Posts: 528
3/9/14 12:39 P

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One idea:
Relax, slow your breathing, bless the food, pay attention to your breathing, place a bite in your mouth, then chew, pay attention to it moving toward your stomach, let the food reach your stomach before taking another bite.
In other words, make eating one of your practices.


Marielle
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“Be the change you want to see in the world” ~Mahatma Gandhi

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IOWADEB's Photo IOWADEB SparkPoints: (37,832)
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2/18/14 4:16 P

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Great ideas

If you deal with High Blood Pressure try the DASH diet
http://www.sparkpeople.com/myspark/gro
ups_individual.asp?gid=51260



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2/11/14 8:49 P

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journal when you start to want a snack. a short couple of sentances and you can generally determine if you are really hungry or have an emotional/mental reason for eating.

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TIMETOGROWUP's Photo TIMETOGROWUP Posts: 97
2/11/14 5:50 P

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I want to second what MAY1787 said about putting down the fork between bites.

For me, if I keep the fork in my hand, then I am not enjoying my food, I am thinking about when taking the next bite.

Its like when someone is speaking to me and instead of truly listening, I am thinking of the next thing that I am going to say.

I really would like to improve in all these areas.

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MARIELLELAMAR1's Photo MARIELLELAMAR1 Posts: 528
2/10/14 8:10 A

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Dear Bortei,

I was reading through these posts--

Thanks for the info. Great acronym! I love it and am going to put it up where I can see it as well.

Marielle
Prescott, Arizona

“Be the change you want to see in the world” ~Mahatma Gandhi

"Limitations only exist if you let them." Healthy Inspiration from SparkPeople
MOOMSHINE's Photo MOOMSHINE SparkPoints: (42,622)
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2/2/14 7:19 P

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Great trick tips.
8-)

Em
Pacific Time Zone
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Disposable thumbs make me specialer than most animals. unknwn


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BETRHO48's Photo BETRHO48 Posts: 3,348
1/5/14 2:16 A

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emoticon
In the following 3 SP articles I found some great ideas I'm going to try to help me tackle my mindless eating (and my sweet tooth). Maybe they will help you, too.

Smarter Ways to Satisfy Your Sweet Tooth
Stop and Chew Your Dinner
Dealing with Hunger and Food Cravings

emoticon ~Beth


"Whether you think you can or think you can't, you're probably right."
~Henry Ford


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TOKIEMOON's Photo TOKIEMOON SparkPoints: (53,478)
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1/5/14 12:48 A

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I need to stop watching TV or using my compter when I eat. How mindless is that!? emoticon

IMREITE's Photo IMREITE SparkPoints: (240,662)
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1/3/14 1:04 A

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journaling and using small containers.

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-WISPY-'s Photo -WISPY- Posts: 24,525
12/26/13 7:19 P

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Hi there all, well I do practice following my breathing when I think of it. This is very calming, but I have not been mindful about my eating.

Christmas was great and I enjoyed everything I ate, however I want to lose the pounds I have gained so decided to start this mindfulness.

Yesterday was day 1 for me and I did focus on the cooking and had some mindful time then and also when I was eating. Think it will require practice to stop my mind from wandering.
However I did eat what I had chosen to eat and in the evening I was very aware of only eating what I had chosen to eat when I planned my food in the morning.

"Give thanks for everything until you are absolutely sure it is not a blessing in disguise." Eastern Proverb.
~~~~~~~~~~~~~~~~~~~~
"Be the change you wish to see in the world.." Mahatma Gandhi.
~~~~~~~~~~~~~~~~~~~~
"Quitters never win and winners never quit." Anon
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Make the decision to enjoy today. Do what you need to do for tomorrow - but live fully in TODAY.
~~~~~~~~~~~~~~~~~~~~


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BRENNA84's Photo BRENNA84 SparkPoints: (45,419)
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4/14/13 12:48 A

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I must be an oddball in here. sometimes I find mindful eating much easier to do when I'm reading a book or watching tv because I put my fork down. i'm not piling more food in.

I take a breather between bites. but thats just me. thanx.

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4/22/12 12:44 A

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there are lots.. i just have not been using them.

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PHYLISSCR's Photo PHYLISSCR SparkPoints: (13,568)
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4/15/12 1:04 P

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Thanks Bortei... thats a good idea. I know that I eat many times because I am soooo tired.... not that it helps... i really need to rethink my strategy for fighting my fatigue. :)

No, in all these things we are more than conquerors through him who loved us. Romans 8:37

California Pacific time zone.


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BORTEI's Photo BORTEI Posts: 9,233
4/10/12 1:19 P

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HALT!
I came across this exercise and I thought I would share it with you. I actually put a copy on my fridge.

"HALT", it stands for
Hungry
Angry
Lonely
Tired
I ask myself before I decide to eat something whether in fact I am hungry or could I be eating food because I am angry,lonely and/or tired. I find that by asking myself this, many times I am eating food not because I am hungry but for other reasons.



A ship in the harbor is safe. But that’s not what ships are built for. ~Anonymous

Your body is precious. It is our vehicle for awakening. Treat it with care. ~Buddha
TRY24GET's Photo TRY24GET SparkPoints: (6,805)
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3/31/12 4:09 P

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Great question....for me....it means....If I am "mindful of WHAT I am eating"....I am much more likely to make HEALTHIER choices. At least this is what I am discovering as...I plan and track my daily nutrition....Once I actually SEE...the items I've listed....it is so much easier and interesting to make substitutions....It has become sort of a game...to see... that I can make better choices and still NOT FEEL deprived!


"Experience is what you get....when you don't GET what you wanted."


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TRY24GET's Photo TRY24GET SparkPoints: (6,805)
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3/30/12 2:52 P

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You sound as though you wrote a page out of my personal history. I started Spark People in 2007 with great success...I worked diligently on my program...to really become AWARE of my eating habits. After a year..I became distracted and fell away from the program.

It was as if I just decided "not to care any longer" what I ate... and slowly put back the weight.. And even though the scales told me what was happening...I was in "self denial" about my appearance but mostly my well being. In February...I saw a photograph of myself....and GASP... I was absolutely SHOCKED....and in that very moment....something clicked.....I DO CARE...So...here I am almost two months later and 14 lbs lighter and still tracking. I FEEL better than I have in years....sleep well...eat well and healthy...and best of all I do not feel deprived!

Thank you for sharing your story....it helps us all to realize....slipping does not equal failure!!
Dorothy

"Experience is what you get....when you don't GET what you wanted."


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BABYGURL76's Photo BABYGURL76 Posts: 581
3/29/12 3:26 P

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Really great ideas on here that I can apply to my life.

I struggle with mindless eating alot. What helps me the most is to remember this is a step to be taken daily. Especially since we want it to be a permanent change! We will all slip up sometimes, but don't stay stuck there. I did and in return gained back the 25 lbs I worked so hard to lose last spring. Yet... I am getting back up and starting over!

Best Wishes!


Diet Determines Destiny in all areas of your life! What are you putting in your mouth?

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ONICAM's Photo ONICAM Posts: 11,495
3/29/12 5:50 A

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I am still struggling big time here.

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LIZBIZ9's Photo LIZBIZ9 SparkPoints: (9,187)
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3/29/12 12:37 A

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Does mindful eating mean eating healthy, or does it mean that while I'm eating I'm thinking about what it is I'm eating?

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3/26/12 11:30 P

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I am still big time struggling with mindfuleating.

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PEGJW111's Photo PEGJW111 SparkPoints: (107,546)
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3/26/12 8:49 A

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I have not found any tricks for mindful eating, other than always having healthy food available. The grapefruit instead of the doughnut, 2 squares of 85% cocao instead of the candy bar, etc.
Time is necessary for mindful eating and most of us do not want to take that time out of our busy days. Well, I have to and, when I do, it is wonderful. Food tastes much better and is so satisfying. You feel proud of yourself for making good choices. I am concentrating on setting "time-outs" only for eating.

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SZPLAYER1 SparkPoints: (55)
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3/15/12 3:08 A

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thanks for your amazing tips. I will try it.

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3/15/12 12:47 A

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i surround myself healthy snacks at work. it generally prevents me from overeating. i find when i start craving sweets, brushing my teeth helps. it keeps a minty flavor in my mouth for about 60 to 90 minutes. it remind me that i am full an don;t need to just snack on whatever is available.

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3/6/12 11:02 A

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Mindful eating sounds so simple and when I do it, I lose weight...period. But its like a mental illness. When I start to have certain thoughts I know I'm slipping and before I know it I just don't think anymore. Like last night, I found myself dipping a mint chocolate girl scout cookie in peanut butter. I put it in my mouth and immediately thought, "What the F- am I doing????". This is sick....so what thoughts are my warning signs?

1) I deserve/earned this
2) I had a good day- I have calories to spare
3) How bad can this hurt me right now? Its just a cookie.
4) To hell with it all - this sucks, I'm hungry and I want a burger!
5) I'll hold the fries
6) Why are the diet meals on the menu soooo bland - how bad can the burrito be?
7) Just one more chip- its really just salsa
8) I'm not really picking - I'm cleaning up
9) If I eat a lot in the morning I won't be as hungry in the afternoon
10) Eventually, I'll have surgery- really, its my only hope anyway

Beware any thought that starts with "I want" - think of food, any food as a drug. It's not your friend. ;)


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1/21/12 10:37 A

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I have my BS degree and I am hoping to start with blind industries. The blind industries will be about 9 months of intensive studying and also there is no way of eating and doing the classes at the same time. I have a set of shades over my eyes with each class and walking around the building. I do need to and is allowed to have the shades off for lunch so that I can have my eyes work right. I need to wear my glasses as much as I can each day. I am struggling with my eating when it comes to wanting comfort food right now since we just had to put one of the dogs to sleep. I am also needing help getting myself to only focus on food since I am having difficulties keeping myself focused to the present.

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IMREITE's Photo IMREITE SparkPoints: (240,662)
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1/21/12 2:30 A

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Slowly but surely i am improving with my mindful eating. i have weaknesses and bad habits, but i will work at it a little at a time. i write down notes to myself during the days to keep my mind focused on my feelings.

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MICHAELB84's Photo MICHAELB84 Posts: 33
8/17/11 8:26 A

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@onicam

Hi!

I totally understand where you're coming from. I just wrote a very long reply to your note, but it got kicked back for some reason when I tried to submit it. I'm low on time, so I'll summarize and if you have questions, I'll come back.

Basically, I know where you're coming from. In College and grad school I was a total stressball. I often found that if i ate while engaging in stressful tasks (such as school work), it made it a bit more bearable. This led to a terribly destructive cycle though: Stress so I eat for comfort--more stress is added because I'm eating so much, then left without healthy coping skills while dealing with the original stressor.

I would encourage you to separate eating from work, even if that means you're short on time later. Eating mindfully serves many purposes, not the least of which is it forces you to isolate eating behaviors. From a psychological standpoint, it is very important that there be no associations between stress and food. Focusing on what you're eating, when you're eating it, forces you to let go of everything else. You think of nothing but the food itself. By doing this, you break ties to stress, life, and everything else so that when the stressors present themselves, your go-to coping mechanism ISN'T food.

Of course if food is a coping mechanism, it's very important that you find a replacement as this association is broken.



Edited by: MICHAELB84 at: 8/17/2011 (08:26)
Breathing in, I know that I am breathing in.

Breathing out, I know that I am breathing out.


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8/15/11 12:34 A

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i need to get better at this. i plan so i can be pretty good at it mot of the time. some of it is willpower but the rest is just willingness to stay focused on my goal. i lose my motivation ad certain parts during the day.

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ONICAM's Photo ONICAM Posts: 11,495
8/13/11 8:55 P

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I big time need help here. I am to the point that I am not sure how to be aware of the type of hunger I am having and when I put the fork down it is automatic for me to pick it up within seconds. I am constantly eating and doing schoolwork at the same time because it takes me a whole lot longer to get something then most people and I need to be passing my classes.

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MAY1787's Photo MAY1787 SparkPoints: (20,413)
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8/11/11 9:06 P

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What I have learned so far?

-Check your body. First see what kind of hunger you have. Brain, eyes, nose, mouth, heart, stomach, or cellular.
-Rate your level of hunger in each area that you have hunger.
-Pray or contemplate your food (if you don't pray, then think about all the people that touched this food to bring it to your body such as grocers, farmers, bakers, etc) before you even dig in.
-Really look at your food. Look at the texture, colors, shapes, etc.
-Smell your food. Try to detect various foods that might be in it based on the smell.
-Keep in your mind that you can ONLY eat without distractions. If you want to eat right now, you can't be at the computer, TV, a book or magazine, etc. You must simply sit and be involved only in your food.
-Savor your food, noting the textures and flavors. If you are eating and realize you aren't tasting your food, pause and re-look and re-smell your food.
-Put down your fork between each bite or eat with your non-dominant hand or even chopsticks (if they are more difficult for you).

Thats all I can think of at the moment but hopefully they will help. Realize that it may be difficult for you to turn off or stray away from distractions in order to eat but that it will help you in the long run. Some people feel the NEED for these distractions because they decrease loneliness. Realize this. If you can't stay away from the distractions because you feel obligated to them, even while eating (such as work or getting chores done around the house) realize this also. If you take time away from these things and live in the moment with your food, i.e. mindfully eat it, your body will realize its eating and will feel satiated. If you don't do this, your body will totally bypass what you just put into it and will think you didn't eat because your mind was busy thinking about anything BUT.

I hope these things are helpful. All of it is from Mindful Eating by Jan Chozen Bays, MD.

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THOMASS4 Posts: 127
2/6/11 3:19 P

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I surely could use some tips as well. I know I try sometimes and some things seem to work a couple of times and then I either forget or they quit working

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VIVID8264's Photo VIVID8264 SparkPoints: (2,374)
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2/1/11 10:30 P

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I agree on the value of taking a few deep breaths. I've noticed that when I feel an urge for something, it's often feuled by some kind of tension. On one of these occasions, I took a deep breath and realized how much tension I was holding and that my sense of urgency was less about wanting something to eat and more about stress. I hadn't anticipated making that connection, but I've been surprised how often it helps me slow down and get centered...and it gives me a chance to avoid eating on auto-pilot. It doesn't work every time, but it helps me identify when I'm being driven to grab a bite by something other than physical hunger.

Edited by: VIVID8264 at: 2/1/2011 (22:31)
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MIRRORBALLMOON's Photo MIRRORBALLMOON Posts: 1,040
1/24/11 11:09 P

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I'm working on this too. Here are a few things I've been playing with:

1) Really experience the taste and texture of food. Can I taste the mustard on my sandwich? The different vegetables in my salad?

2) Completely finish one bite before beginning to fill my fork for the next bite. I noticed that I was already thinking of the next bite when I hadn't even noticed the food I already had in my mouth.

3) Breathe deeply a few times. Notice how the food smells and looks.

4) STOP emailing, working, reading, watching TV, etc. while eating - give food my full attention.

- Cathy

"Transformation is not a future event - it is a present activity." - Jillian Michaels


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DRELLABELLA Posts: 375
1/18/11 9:37 A

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eat slowly. focus only on the food you are eating. really taste it and enjoy it as you chew thoroughly and slowly. pausee between bites. notice the whole experience and be totally present and in the moment as you eat. when you eat, just eat, don't think about anything else, don't do anything else.
--marcella

keep trying despite failure, and if you perservere, eventually you WILL succeed.


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LESSNESS1's Photo LESSNESS1 SparkPoints: (9,180)
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10/31/10 9:02 A

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don't know any tricks but if you have any please feel free to share.



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IMREITE's Photo IMREITE SparkPoints: (240,662)
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10/6/10 12:11 A

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When i am at work, i write down what i eat and the time. i also write down the time and what i am thinking. sometimes i just have ideas in my head to write down and frustrations s0 then i don't eat my feelings.

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ONICAM's Photo ONICAM Posts: 11,495
10/3/10 11:51 A

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I could use some tricks here. I have been trying this for a while. I only know that it relates to eating slower and not near a computer. Both of theses seems to be more difficult than what I thought. I am constantly on a computer due to my classes and I have been having only a little bit of time between my classes, so I have a choice of waiting until 3:30 for lunch while my stomach growls or eat only a bite or 2.

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