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Beck Diet Solution, Day 5

Sunday, July 29, 2018

Eat slowly and mindfully - this is one of my favorite exercises. When I eat slowly and mindfully it causes me to be aware of what I am doing. One of my biggest issues I have is not really paying attention to what I am eating. This exercise causes me to slow down and become fully aware of what I am putting in my mouth.

It is also the one exercise that has helped me overcome wanting just any ol' candy bar. When I eat a candy bar slowly and mindfully, I find out that it really is not all that good. As a matter of fact, I dislike most candy bars now and there are only a few selective ones that I'll buy and eat.

This day's exercise is really about taking more time to eat, to stretch out the meal to be at least 20 minutes so you'll have time to feel full. I like to use this one to remind myself to chew, chew, and chew my food. Often I shovel in one forkful after another without giving much thought to chew my food and then the digestion process takes longer because my stomach has to break down the food.

I believe it was from Dr. Joel Fuhrman, the author of Eat to Live, that stated digestion begins in the mouth with our chewing and he recommends chewing until the food liquifies. I am aware of how often I really don't take the time to chew my food thoroughly. Hence, to chew, chew and chew takes time and and causes me to eat slowly and mindfully. I pay more attention to what each ingredient actually tastes like.

Eating this way has taught me to truly appreciate the flavors of fruits and vegetables. Sometimes I am amazed at how sweet these foods are. I no longer like to have my food covered with sauces or dressing. Whenever I eat salad, I like to eat it plain, no dressing. Of course, I eat huge salads with a variety of lettuces, vegetables and sometimes nuts/seeds and dried/fresh fruit. Eating slowly and mindfully (that is, chewing), I notice the bitterness of some lettuces in contrast to the sweetness of the fruit.

Yeah, I like this exercise...especially when I am eating what nourishes my body. It is so satisfying.
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Member Comments About This Blog Post
  • NANCYPAULINE
    emoticon
    671 days ago
  • ICANINSIGHT
    I am about to purchase this book. Cannot wait to read it.
    675 days ago
  • MOLLIEMAC
    emoticon Savour every bite!
    677 days ago
  • no profile photo CD23505461
    Thank you for blogging about your experiences while working your way through the Beck Diet Soultion. I just downloaded The Diet Trap Solution which is by the same author, and I think very similar. After several rounds of losing weight and regaining, I am anxious to learn about retraining the brain and cognitive behavioral psychology. I believe this is really the only way to be healthy and keep the excess weight off for life. Good luck on your journey!
    677 days ago
  • AKA_TROUBLE
    I try to do this on the weekends, but during the week, I'm eating at my desk while working, so no time to take leisurely meals.
    677 days ago
  • EISSA7
    Definitely a skill to practice...taking 20 minutes to eat my meal while I mindfully chew each forkful...
    I am guilty of not noticing how my full plate of food actually disappeared. Thanks for the reminder!
    677 days ago
  • 1HAPPYSPIRIT
    emoticon
    677 days ago
  • RO2BENT
    No candy bars at all, just dark chocolate
    677 days ago
  • XREPHA
    Agree. Food tastes so much better when you stay mindful of what you're eating and enjoy the various flavors along the way. Don't waste your time or calories on food that isn't tasty or good for you. Fresh and clean and mindful is the way to go.
    677 days ago
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