WOW - Thank you Evelyn! I really needed these helpful tips, especially today with out-of-town guests visiting.
~~~ Aloha ~ Maya ~~~ "If it is to be, it is up to me."--Anonymous
"Fall down 7 times, stand up 8."--Japanese Proverb
“Be who you are and say what you feel because those who mind don't matter and those who matter don't mind.” -- Dr. Seuss
EARTHSEAME
Posts: 4,297 9/25/09 4:31 A
Slow down.
One way to lengthen and slow your eating experience (which will help you digest) is to see eating as a process. Really feel your jaw muscles engaging, your throat moving, as the food travels from mouth to stomach. Visualize the food delivering energy to all parts of your body, bathing your internal organs in nutrients.
-Evie
current weight: 147.0
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148.75
142.5
136.25
130
TAMI1691
Posts: 4,367 9/17/09 6:06 P
I like this one. Thanks for posting these tips.
the best things in life are free: love.. laughter.. kindness.. smiles.. hugs.. and the sun shining on your face;)
The point is not to pay back kindness, but to pass it on - Julia Alvarez
Like a stone cast into water, your thoughts and feelings toward food ripple outward to all areas of your life. Give yourself a moment to picture what that looks like and how positive feelings about your food send waves of peace, acceptance, and gratitude into the world around you.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 9/14/09 3:08 P
Make your meal a multisensory experience.
Expand your awareness of the meal to include sight, smell, touch, and sound, as well as taste. Appreciate the colors and textures, the flavors and aromas.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 9/10/09 12:30 P
Say a prayer.
You don't have to be of any particular religious persuasion, and you don't have to say it aloud. Simply bring your hands together, bow your head, and make an offering of thanks for your food.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 9/8/09 12:01 P
Take a walk.
Do some light walking after you eat - it helps your body use the energy in the food you just ate. Some fresh air and exercise after eating will also keep you energized and alert.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 9/1/09 11:31 A
Eat only what you are hungry for.
Cup your hands together. This is as much food as you need to fill your stomach three quarters full. Resolve to eat just that much and give yourself time to digest. You'll be satisfied without feeling too full.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 8/18/09 12:12 P
Do a heart meditation.
Put your hands on your heart, feeling its steady rhythm. Offer thanks for the work it does, and resolve to feed it well. Think of the food you are about to eat as feeding your heart and keeping your life pumping with energy and vitality.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 8/16/09 10:07 P
Look forward to your food.
What do you anticipate most about the food you are going to eat? Is it the cool crunch, the spicy taste, the creamy consistency? Bask for a moment in pure expectation. Then allow yourself to enjoy your food!
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 8/13/09 1:27 P
Listen.
Sometimes we become so accustomed to sound that we don't even hear it. What does your environment sound like right now? Is it noisy? Chaotic? Do you hear birds or traffic, trains or kids? Don't get involved with the sound or react to it; simply acknowledge it and let it go.
This exercise will help you calm down and become aware rather than just merely reacting to your environment. We can't always control our environment and how it affects our eating patterns but we can always choose how we will react to it
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 8/12/09 11:46 A
Do a mood scan.
How do you feel right now? Your mental and emotional states have a big effect on not only your experience with food but your ability to digest it. If something's bothering you, acknowledge that. If you're stressed, duly note it. The more you become aware of your emotions, the less control you give them over your eating habits and your moods.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 8/10/09 12:23 P
Let go of physical tension.
Try this before you eat: stand up and shake out your hands, arms, feet and legs. Roll your shoulders. Take a deep breath and let it go with a "ha!" sound. Pull your arms up over head and stretch from side to side. Try to release as much tension as you can before eating.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 8/4/09 7:25 P
Eat in Silence.
The more distracted you are, the less you pay attention to you food - and to your body. Try enjoying the first 10 minutes of your meal, at least, without the TV or radio or any other distractions. Focus on the experience of eating, and when you are almost full, stop.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/30/09 5:40 P
Affirm Yourself. Out Loud!
Each affirming statement helps reprogram your brain to be more positive. Try these or come up with one yourself, and say it aloud:
I choose to live abundantly. I will nourish myself every day. I love who I am, inside and out.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
TAMI1691
Posts: 4,367 7/29/09 4:59 A
Hey I like that one. It reminds of a similar one where you imagine you are near a stream and you "put" your worries on a leaf and watch them float away.
the best things in life are free: love.. laughter.. kindness.. smiles.. hugs.. and the sun shining on your face;)
The point is not to pay back kindness, but to pass it on - Julia Alvarez
Worries and fears can eat away at the pleasures of mealtime. Close your eyes and let each concern float up, one at a time like balloons. Promise yourself to take a positive step toward resolving each issue - later. Then, one by one, like a balloon on a string, let it go.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/27/09 5:13 P
Take the Long View.
While you are eating today, sit outside or somewhere that affords you a "long view" out a door or window. Looking farther out than your own table can give you a refreshing perspective and a sense of connection to the earth.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/23/09 1:00 A
Eat for satisfaction.
When you're a third to halfway through your meal, stop for a moment and listen to your body. What's it telling you? Do you feel hungry now? Satisfied? Full? A good rule of thumb is to stop eating when you're three-quarters full so that you're satisfied rather than stuffed.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/21/09 11:01 A
Enjoy something fresh.
Keep it simple: maybe just a piece of fruit, a fresh vegetable, a glass of juice, a squeeze of lemon or lime, a dash of fresh herbs. Find ways to add something - anything - fresh to every meal.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/20/09 11:43 A
Tap your energy reservoir.
The area just below your navel, called the "lower dantian" in Traditional Chinese Medicine, is considered a source of healing and power. Take a moment to put both hands on your dantian and breathe deeply for a full minute.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/19/09 5:16 P
Sit consciously.
Your posture has an impact on all the systems of the body, including the digestion. Become aware of your spine - is it straight, curved, hunched over? How does it feel? Visualize your spine in perfect alignment, lifting up toward the sky, yet rooted to the earth.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
TAMI1691
Posts: 4,367 7/18/09 6:50 A
Be conscious. Dont munch away mindlessly on a super bag of whatever(you choose). portion out a single serve into a bowl and then stop eating.
the best things in life are free: love.. laughter.. kindness.. smiles.. hugs.. and the sun shining on your face;)
The point is not to pay back kindness, but to pass it on - Julia Alvarez
Most of us don't chew our food completely; we're used to "getting it down" quickly - which means that our other digestive organs have to work twice as hard. Try chewing the first few bites about five seconds longer than you normally would.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/15/09 1:17 P
Quench you thirst.
Take a sip of cool, not cold, water at the start of your meal and notice the sensations as it travels through your body. Imagine it cooling and hydrating all your internal organs, preparing your body for food.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
EARTHSEAME
Posts: 4,297 7/9/09 1:43 P
One thing at a time.
Try breaking your meal into minicourses. By first focusing on a soup or a salad, then turning to a vegetable, then to your main dish, you can fully appreciate your food and enjoy your meal longer, which will result in a more satisfying experience.
-Evie
current weight: 147.0
155
148.75
142.5
136.25
130
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