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PURPOSEPOWER95's Photo PURPOSEPOWER95 SparkPoints: (119,765)
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2/21/21 9:20 P

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Looking at old notes from 2009 2008 or so. I have grown. But the growth helped to spring me forward from having a saboteur inhouse. (saboteur gone) emoticon I can eat at a pace that is well for me. Since covid I do not eat out at all. In the past I ate out on occasion. I know their will be occasion at family celebrations etc. I will have to put in practice what I am learning. I did make myself a card and decorated it with stickers. take small bites, chew slowly, put fork down between bites. sip water after a few bites. put that fork down after a few bites focus on what I am eating. I find eating at home easier. I can plan what I want....but I can learn to plan while going out to eat also. emoticon

Isaiah 43:2

When you pass through the waters, I will be with you; And through the rivers, they will not overwhelm you. When you walk through fire, you will not be scorched, Nor will the flame burn you.

Joshua 1:9

Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the Lord thy God is with thee whithersoever thou goest.



Pat from the east coast


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SUZYB53's Photo SUZYB53 Posts: 655
11/28/20 7:02 P

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Eating slowly and mindfully is something that I have a hard time wtih. I am working on it, but I like to eat fast and not mindfully. The problem is not so much when I am reading or watching TV. I think my biggest problem comes when I am very aware that I am eating, but am almost purposefully gobbling down my food without actually paying attention to it. There's something very off-base here that I need to figure out and stop. Maybe I can become aware of sabotaging thoughts as I work on this.

Advantages of losing weight/eating well
1- like the way I look - since I see myself in zoom on a regular basis:)
2- keep blood pressure healthy
3- keep blood sugar levels healthy
4 -be in touch with my own desire for food
5 -food awareness is an entry point in other kinds of awareness
a) simple steps such as eating sitting down will help me feel more in tune with my better self.

This turtle is to remind myself that slow but steady wins the race.


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8/29/20 7:43 P

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GOCALGAL's Photo GOCALGAL Posts: 5,572
8/10/20 5:41 P

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Wow! Thanks to both of you for the links and helpful tips. So many things to learn or to remember. emoticon I'm going to use the link tip of using my opposite hand to eat for a small get together I am going to Friday night. This will help me to slow down and minimize possible damage.

Yesterday I froze a banana and berries and made a thick, healthy, low calorie ice cream like smoothie which I ate with a spoon. Yum!! I have been totally craving ice cream. I used to make this but had forgotten. So thanks ladies!! emoticon

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

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AURA18's Photo AURA18 Posts: 12,679
8/9/20 11:01 A

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Day 5 Eat Slowly and Mindfully

Being present in the moment, enjoying food and feeling satisfied with less.
First I reviewed links to practice techniques:
- 30 min. before meal drinking water with dash of apple cider vinegar (1/2 t.)
Meanwhile check tracker, prepare meal thoughtfully, set table with tall glass of ice water, take pictures, say a little prayer of gratitude, breathe, sip water and eating with non dominate hand slows me down right away.
- Notice : sight, smell, taste, texture, listen to classical music but no Tv.
Thanks OOLALA for tip - chewing till liquefied (instead of counting)
Added bonus : chewing thoroughly aids in extraction of nutrients

My dog, Buddy, is a distraction at mealtime. I eat in a hurry so he will stop pestering me for his meal. Playing music keeps Buddy quiet, I will turn on SXM radio. Drinking glass of water with AVC starts the mindfulness eating process (feel full longer). When I'm at the gym I can go through the steps in my mind and when I came home it will be automatic.

- 6 ways to practice mindful eating u.nu/uoar u.nu/s61aa
- 10 amazing ways to stop overeating youtube.com/watch?v=2IQiK2pYNWQ
- 9 mindful strategies youtube.com/watch?v=oJSpQHcJfKs
- Trust your hunger and make peace with food u.nu/2z9r6
- Five Pillars of Mindful Eating u.nu/h-xi8 u.nu/hpnbh u.nu/p1yyk
- What Do Specific Foods Do? u.nu/4o7b3
- Slow down and linger u.nu/eswp- u.nu/sqhc2 u.nu/ag5zp

Edited by: AURA18 at: 8/10/2020 (19:51)
Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
OOLALA53's Photo OOLALA53 Posts: 18,320
8/8/20 1:48 P

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I forgot to mention that it is done with a lot of paying attention to how much more flavor I can perceive. It is not some thing that feels like work! A lot of people talk about being mindful when they eat, but I was at a Zen Center as a student, non-residential, for seven years and being mindful just sounds so serious. It does not have to feel serious! It is actually a way to increase the pleasure by really appreciating the deliciousness of the food. I really miss out if I swallow too soon! I also know that people in slim cultures really love their food, and they love taking their time with it. They don’t value eating a lot more of delicious food; they value savoring it. OK, I will shut up now.

Nine years of maintaining a 20% weightloss and counting.
*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.
10 years and counting! nosdiet.com/
*Get to the next meal hungry!
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ndividual.asp?gid=1323


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GOCALGAL's Photo GOCALGAL Posts: 5,572
8/8/20 1:24 P

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Thanks! I thought I had heard everything but I never heard "chew your juice, drink your food." Took me a minute to "digest" ((tee hee :)) what it meant. Great advice! I almost never have smoothies because I really need the satisfaction of chewing but I chew way too fast, too much of the time. I will write this down and try to remember this while eating.

Maria ~ So. Cal. ~ Pacific Time Zone
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"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

OOLALA53's Photo OOLALA53 Posts: 18,320
8/8/20 12:05 A

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Decades ago a health practitioner recommended to “chew your juice and drink your food,” meaning to chew your food up so much, mixing it with saliva (it happens more naturally than that sounds) that it it very liquid-y before you swallow. I sometimes used to count chews and often got to 50-100 per mouthful. Of course if I’m eating something more like oatmeal, the rolled oats kind, that’s hard to do, but I actually normally try to add some thing that demands more chewing well. Frequently adding vegetables, either raw or cooked lightly, will force the situation as well. But that only works when I make sure that I don’t feel it’s OK to swallow just because the pieces get small enough to swallow. They really have to be pulverized. It’s one reason that I actually don’t use smoothies or juice very much. Most of the time, I’d rather do the chewing myself. In fact, if I make a smoothie, I will usually pour it into a bowl and eat it with a spoon.

Nine years of maintaining a 20% weightloss and counting.
*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.
10 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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GOCALGAL's Photo GOCALGAL Posts: 5,572
8/7/20 4:29 P

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Eat Slowly and Mindfully

It is helpful taking more time to get through Beck. Some lessons are more challenging than others and this is one where I could use a lot of improvement. I do not race through eating as much as I used to but the more I can slow down the less I need to eat to feel content and I'm less likely to go back for seconds.

Helpful strategies to work on: Deep, relaxing breath with a prayer of gratitude, drink beverage more often, get up from the table and start cleanup when done or close to finished (and still hungry because I forgot to slow down =), put utensils down between bites, ARC cards front and center and use a place mat preferably that I will make with positive reminders to slow down, savor, be mindful...

Giving myself credit for ARC cards, already implementing some of the above and for getting better at not eating while standing up. Also for getting in my exercise.



Edited by: GOCALGAL at: 8/7/2020 (16:37)
Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

OOLALA53's Photo OOLALA53 Posts: 18,320
6/29/20 9:03 P

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Bumping this up closer to days 1-4. The only time I don't do this is if I am not keeping to my eating plan in general.

Nine years of maintaining a 20% weightloss and counting.
*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.
10 years and counting! nosdiet.com/
*Get to the next meal hungry!
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=1323


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KRISZTA11's Photo KRISZTA11 SparkPoints: (146,430)
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3/31/20 3:09 A

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I need to revisit Day 5!
When I'm stressed, I eat faster and pay less attention.
Reading online news used to be a relaxing activity for me.
Now that news are mostly about COVID, they are a source of stress - and somehow I try to relieve that stress by eating quickly, despite knowing well that eating relieves stress ONLY if I eat slowly and mindfully.
So, desired stress reduction is not happening...
What do I do normally when I don't make progress?
Yes, I make an effort to do it FASTER.
And it is working in many areas of life.
It is not working with eating.
If I want less stress and more peace (and I do) then I need to abandon this knee-jerk reaction, and do the opposite: designate MORE time to eating, stay in the present, and focus on the physical sensations and comfort arising during the meal.
I recommit to eat slowly and mindfully. and pay full attention to every bite, at least for the duration of 3 breaths, aware of my intention to reduce stress.

Edited by: KRISZTA11 at: 3/31/2020 (03:14)
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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DONNALEE-53's Photo DONNALEE-53 Posts: 10,470
3/14/20 8:33 A

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I do have to learn to eat more slowly.
I got into the habit of eating fast when I worked and had a half hour to eat and run errands in between. I did that for over 20 years.My next job for 12 years was at a desk and I ate while working.
I will work harder on eating slow and mindfully.
emoticon

Donna
Lehighton, Pa
BLC 27-to-46
Powerful Prism Panther team
W,J,R&G
Invincicible Indigos
Focus....Eat right & keep moving!!
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AEGISHOT's Photo AEGISHOT Posts: 5,257
3/9/20 5:26 A

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Thank you for this Post Kriszta, I had always questioned facing my food squarely and not rushing the food simultaneously, it is almost impossible for me and I had almost giving up on taking time to eat mindfully without becoming overly bored during my meals. For me getting something done like reading or posting still helps me savour every moment without becoming bored and irritated with the food eventually. I am sure to measure portions before eating and when I am done, I am done

Temitope (Tay-MI-toh-PEH), Nigeria

My Personal Blog www.aegishot.blogspot.com

Like My Facebook page web.facebook.com/FitMercy/

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I can do all things through Christ who strengthens me.


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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,664)
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3/7/20 3:57 A

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This seems so closely related to eating sitting down. It's about paying attention to what is going into my mouth.
I do eat fast. Usually because I have somewhere else I need to be quite quickly! But, meals can last a long time because we have a four year old who eats slowly. I think there is definite scope for me to put my fork down between meals.
Or my sandwich down at lunchtime. Having actual scheduled meal times also helps, as does designated spaces to eat. I could try to focus on only eating lunch at the university canteen, or outside, rather than my office. We already mainly eat dinner and breakfast and the dining room table - but someone else mentioned about laying the table and making it look beautiful. I like that idea.

Day 3: no iPad at bedtime.
Credit: I think I can safely say I have stopped bouncing up and down the scale and appear to have settled at a stable weight.

Sunshine20113
Time zone: GMT (+1) British Summer Time


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THE_FAE's Photo THE_FAE Posts: 799
3/6/20 9:12 P

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I generally eat alone. so I've found if I sit in silence, I get too caught up in my head and that's not good. sometimes music doesn't let me get out of my head well enough.

So, I listen to my audiobook from the library as I cook and then I set the table with silverware, handmade pottery plates, cloth napkins etc. I track my food, then I sit down.
if my daughter is here, and we eat together, we will listen to music and have a conversation. if I'm alone, I'll have the book streaming in the background and I listen to it. I don't look at my iPhone or a book or talk on the phone, in fact, if I'm on the phone, I say I need to go and eat and I'll call them back. ... and I pay attention to my food.

it really helps me to focus. then I'm not shoveling it in.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

www.faeriemadesoaps.com


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3/6/20 8:55 A

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SUSAN_CDN's Photo SUSAN_CDN Posts: 859
3/6/20 7:57 A

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Kriszta, that is a great way to train yourself to eat with some distractions.

I used to be a fast eater, always first one finished a meal. Through Beck I learned to slow down and savour every bite. I do this automatically now. What really helped me was that I observed how others ate. My DIL, who has no weight issues, is always last to finish at family meals. So I observed how she ate and I realized that she took a very small amount of food on her fork at a time. I tried it and it automatically slowed me down and by consciously taking small amounts, or small bites I was also more conscious of the taste and texture of the food. Another thing I did was to always try to be the last one to finish my meal.

My husband now thinks I eat too slow. emoticon

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KRISZTA11's Photo KRISZTA11 SparkPoints: (146,430)
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3/6/20 2:36 A

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Update: originally I intended to not read while food in in my mouth, but I found it is not realistic.
Instead, I commit to pay full attention to every bite, for the duration of 3 breaths.
I find it is very calming. Once the 3 breaths passed, I continue reading something nice and peaceful. No work emails during entire meal. Typing is OK, but only between bites, and only on SP message boards or blogs.
I find this is doable. My breakfast was 33 minutes long.

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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JUNEPA's Photo JUNEPA Posts: 16,289
3/6/20 1:14 A

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Something I learned from Beck. I used to eat fast. DH eats fast. Now I am mindful when eating to have a 20-30 minute time stretch from beginning to end.

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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WALKMAMA's Photo WALKMAMA SparkPoints: (38,425)
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3/5/20 9:12 P

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I eat my meals fast. I am going to try the suggestion of setting a timer and working to increase the time used for eating meals until I reach a reasonable pace.

Day 5 to do list:
emoticon I read my Advantages Response Card at least twice
emoticon I read other Response Cards as needed
emoticon I ate slowly, sitting down, noticing every bite every time
emoticon I gave myself credit when I engaged in helpful dieting behaviors every time

Monica

Central Time Zone
FUNLOVEN's Photo FUNLOVEN Posts: 3,247
3/5/20 9:03 A

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DAY #5 SLOW DOWN & BE MINDFUL

I remember having sabotaging thoughts about this during past reviews. I am a fast eating and it is definitely a difficult task! It is easy to take 20 minutes when you can stuff your mouth full of an unlimited amount of food, but not so easy when the serving sizes are measured and weighed.

Distractions during breakfast & lunch are minimal - usually reading something. Dinner with DH is during the evening news so the TV is always running in the background which can be stressful at times.

I already drink plenty of water during my meals. I try to remember to set my fork/spoon down periodically. And I am better at recognizing the signs of fullness even though I still plow past them! I am going to start by noting just how long I am taking to eat each meal and make a note in my journal. Then I will start to increase the times in small increments until I reach that 20 minute goal.

To-Do List:

I read my Advantages Response Card at least twice emoticon
I read other Response Cards as needed emoticon
I ate slowly, sitting down, noticing every bite Most of the time.
I gave myself credit when I engaged in helpful dieting behaviors Every time.

Note:

We have eaten dinner very late for 2 nights in a row and this is interfering with my mindfulness as I gobble down my food. I also, even though I am reading my RCs twice daily, I need to read them closer to meal time so that distractions don't cause be to forget. I'm feeling good about the progress I'm making.



Edited by: FUNLOVEN at: 3/6/2020 (13:08)
Sue

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QUEENOTHEFOREST's Photo QUEENOTHEFOREST Posts: 4,894
3/5/20 8:56 A

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Mindful eating actually improves the dining experience tremendously. I used to be a slow eater and in those days I was a lot thinner. But I find I pick up on the energy of those around me. My DH is a food wolfer. Not to blame him for my bad habit. Not at all. But a lively dinner conversation and a wolfer companion are a combination that contributes to my own mindlessness. I have to practice this with determination...or mindfulness. ;)

Edited by: QUEENOTHEFOREST at: 3/5/2020 (08:57)
Mary

Cape Cod and Western Massachusetts

Well I could do that but why would I want to?


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3/5/20 8:37 A

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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME Posts: 43,767
3/5/20 7:46 A

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Day 5: Eat Slowly and Mindfully

Eating slowly and mindfully is by far one of the most effective steps in my weight loss success. However, over the past 12 to 18 months I've fallen back into the old habit of eating fast especially at home. Inevitably, I gained unwanted weight. I tend to do better when eating out.
Going forward, Im going to remove distractions and concentrate on eating, no TV or computer. I will use a timer app (EatSlow) and post a notecard at the kitchen table where I have most of my meals to remind me to slow down, eat slowly and mindfully.

This is a difficult task, but for me, it is well worth the effort.

Ron G.

Those who are happiest are those who do the most for others. Booker T. Washington
AURA18's Photo AURA18 Posts: 12,679
3/5/20 7:45 A

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emoticon Google image
I'm out of practice! Back to Basics emoticon Set timer emoticon
1) Small Bites! chew 20-30 times u.nu/rdfh u.nu/oueat
2) Put down utensils between bites and use smaller plates
3) Drink water 30 min. before meal helps digestion u.nu/2zom
"a lot of hunger is mistaken thirst" u.nu/atqg
Podcast best of Charlene health and fitness show u.nu/zvne


Maribeth MN CT Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u u.nu/httpsunu7lag u.nu/43qj2
KRISZTA11's Photo KRISZTA11 SparkPoints: (146,430)
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3/5/20 3:27 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience on here!
How do you feel about eating slowly? Do you have any sabotaging thoughts?

Day 5 to do list:
__ I read my Advantages Response Card at least twice emoticon Day 6: Find a Diet Coach
__ I read other Response Cards as needed emoticon
__ I ate slowly, sitting down, noticing every bite
Most of the time emoticon (sitting down always - at lunch not so slowlly, and I did read work email - one step at a time!)
__ I gave myself credit when I engaged in helpful dieting behaviors
Most of the time emoticon

Personal note:
Before I read Beck Diet Solution, I used to be a very fast eater. I finished my meals in 6-8 minutes. I set up a timer and aimed for 15 minutes, felt like an eternity. In 3-4 minutes I was halfway through my meal, so I had to eat the other half really really slowly.
I still eat my breakfasts very slowly, but I must admit I eat lunch and dinner rather quickly again. So, in the next 10 days I'll use a timer again at lunch and dinner and commit to avoid distractions when I'm chewing food. I do read between bites, but only things that do not make me stressed. I will not read work emails and will not type anything during the meal. (huh, this clearly shows what went wrong in the past 6 months!)
I created a Response Card too.

Edited by: KRISZTA11 at: 3/6/2020 (02:36)
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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ANYTIMEILIKE's Photo ANYTIMEILIKE Posts: 218
10/8/19 8:13 A

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I frequently do eat slowly but need to make exceptions less often. I am not that mindful most of the time. I will make a Beck reminder card for this.

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DONNALEE-53's Photo DONNALEE-53 Posts: 10,470
10/7/19 8:37 P

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I am working on eating slower and mindfully.
I got into the habit of eating fast when I was working and only had a half hour lunch plus errands to do,etc.
I still eat fast but am getting better.

Donna
Lehighton, Pa
BLC 27-to-46
Powerful Prism Panther team
W,J,R&G
Invincicible Indigos
Focus....Eat right & keep moving!!
Eastern time




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SUZYB53's Photo SUZYB53 Posts: 655
10/7/19 8:59 A

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I’ve been in a resistance mode - aware of the habits i want to change and mindful of not doing it. I will see if I can join in by starting with eating mindfully and slowly.

This turtle is to remind myself that slow but steady wins the race.


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AEGISHOT's Photo AEGISHOT Posts: 5,257
10/7/19 4:07 A

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I eat fast because I despise cold food. So I tend to finish it before the food gets cold. I am doing this today by dropping my spoon after each bite and get to munch on the food for longer.

Temitope (Tay-MI-toh-PEH), Nigeria

My Personal Blog www.aegishot.blogspot.com

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JUNEPA's Photo JUNEPA Posts: 16,289
10/6/19 11:47 A

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Eat like a gourmet, not a gourmand - I like that !!

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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THE_FAE's Photo THE_FAE Posts: 799
10/6/19 8:56 A

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I think when I forgot to eat slowly and mindfully is when I gained my weight years ago.
I used to eat slowly and mindfully. I then got in a relationship with someone who ate so fast that my son and I couldn't look at him. it was disturbing. I tried to encourage him to slow down.

I ended up eating faster and so did my son. then I ended up with eating more because I was eating faster. that was the beginning of the weight gain. a bad habit.

Now, egardless of what I have going on am doing my best to capture that good habit of slowing down. paying attention to the taste and the amount I am eating. I have to pay attention.

I want to eat like a gourmet, not a gourmand.

I am a maker of things ... I make natural handmade soaps/body care, toxin free nail polish & botanical perfumes ... And a fiber artist who weaves textiles & spins yarn obsessively. Pack leader to 6 dogs, 1 cat & an assortment of humans.

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SUNSHINE20113's Photo SUNSHINE20113 SparkPoints: (46,664)
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10/6/19 8:42 A

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I find this hard. I remember the habit most when I watch my son eat. It takes him ages to eat food. And I try to pace myself with him.
I love the idea of making it special. Having a napkin and nice cutlery, but I struggle to put that into practice. Especially with lunch, which is usually a quick sandwich.
I think I want to try this with my afternoon snack, though. Somehow the hours of 4pm to 6pm are a zone of grazing and utter unawareness of what is going in. Perhaps if I turned it into something special that would make a difference.

Sunshine20113
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SUSAN_CDN's Photo SUSAN_CDN Posts: 859
10/5/19 11:06 P

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Before Beck, I was a fast eater...always first to finish. During my first reading I really became aware of this and I had a difficult time trying to change. One day I watched my DIL as she ate her dinner because she is always last to finish, and I noticed she put a very small amount on her fork at a time. I started doing that and it really helped me slow down and become more mindful. I would say that I now eat slowly and mindfully about 95% of the time. Proof that practising Beck techniques works.

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TOWHEE's Photo TOWHEE Posts: 6,946
10/5/19 10:48 P

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This is the one lesson from the March reading that I've taken to heart. I'm doing much better at taking at least 20 minutes to finish a meal and sometimes it is even longer.

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10/5/19 10:43 P

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JUNEPA's Photo JUNEPA Posts: 16,289
10/5/19 10:25 P

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Day 5 - Eat Slowly and MIndfully

Today I ate supper slowly and mindfully and it took me 25 minutes. I find it works easier for me to put the mindfulness into assembling what I am going to eat, and then I slow down my eating of the meal by doing this and that during the meal, like starting to clear the counters and loading the dishwasher and finishing up cooking what we eat later in the meal so it comes to the table hot. Actually sitting down with my whole meal in front of me and eating that slowly was really really hard.

When I feel like eating quickly, and to remind myself to eat slowly, I am going to remember at the beginning of the meal, it takes about 20 minutes to feel full and I want to feel full when I've eaten enough for fuel and nutrition.

Today's to-do list

-- I read my list of reasons to lose weight twice
-- I read other response cards as needed - Do it Anyway and Eat Mindfully
-- I read everything slowly, sitting down, and noticing every bite - most of the time - I caught myself eating some croutons before lunch standing up while I was setting the table
-- I gave myself credit while engaging in the following helpful dieting behaviours -
#1 planning and eating nutritious home-cooked meals #2 keeping up with the Beck Trek #3 planning my exercises for today and doing them



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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WINACHST's Photo WINACHST Posts: 2,838
10/5/19 9:40 P

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@AMUSICALLIFE - I love the cookie monster picture. Many times I am shoveling my food in so fast that I often wonder what I look like - Now I have a visual - haha

Nancy
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WINACHST's Photo WINACHST Posts: 2,838
10/5/19 9:37 P

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This is my favorite exercise - especially when I am eating salads with different tastes and textures, sweet and bitter, crunchy and smooth, etc -

Nancy
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10/5/19 7:28 P

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Yes. I need to pay more attention to eating slowly and mindfully. I didn't do badly today, but I could do better. It helps. In the past it has helped me but it is easy to forget.


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HAPPYSOUL91's Photo HAPPYSOUL91 Posts: 81,115
10/5/19 11:41 A

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This chapter isn't a problem for me. Now that I am retired, I eat all my meals slowly. Won't put another bite in my mouth till I finished chewing and swallowing what I have.

Every day I am on the verge of making slight changes that would make all the difference in my life.

One day I won't be able to do this, but today is not that day

Carol
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KBEHNKE81's Photo KBEHNKE81 Posts: 19,971
10/5/19 10:35 A

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Eating slowly is not a problem for me. I'm always the last one done.
Eating mindfully can be a challenge sometimes, particularly when I fall into stress eating.

My sabotaging thoughts sound like this:
"I have to eat my breakfast while I'm getting things ready for the day." TRUTH IS I can take momentary time outs to really pay attention to a few bites of my breakfast before returning to my morning tasks.
"I'm hungry and I'd like to have a snack while I check my emails after work." TRUTH IS, if I do this, my snack disappears without my noticing, I'm not done with my emails, and I have more snack. I really must have a controlled snack, and THEN tend to my emails.

The author notes that for many of us it is not practical or sustainable to completely rid our eating time from all distractions. This time around, I'm focusing on taking the necessary mini time-outs to notice and savor each bite.



Edited by: KBEHNKE81 at: 10/5/2019 (12:27)
2 Peter 3:9
The Lord is not slow about His promise, as some count slowness, but is patient toward you, not wishing for any to perish but for all to come to repentance.


BCHARIE's Photo BCHARIE Posts: 16,632
10/5/19 8:22 A

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As a nurse I learned to eat fast because.....well, you aren't going to get much time, period. Since I retired I have slowed greatly. I am going to a wine pairing tonight. That is an incredible 3 courses with wines paired with each food. The last time my girlfriend and I did this it was a slow, relaxed time to savor each flavor. Learning to appreciate and savor each flavor with every meal is important and I will continue to practice this sort of "BE HERE NOW" approach to eating. One thing I noticed when working, someone would bring an item for the nurses...a treat... I would gobble it down and not even notice if it tasted o.k. After my first reading of Beck, I started asking people to taste it and rate it. If they gave it a low rating I wouldn't try it, if it got a good rating I would savor a bit of it. Treat my taste buds with respect!


Charie
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 3,205
10/5/19 8:11 A

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I have noticed that cold foods, like a sandwich or fruit, I can eat very quickly Hot foods, I have to slow down. This morning I made myself a hot bowl of oatmeal, with apples, almonds and a touch of cinnamon. I believe that types of foods can help you slow down. Something well made , like a pot roast in a slow cooker with veggies makes me savor what I am eating, whereas a peanut butter and jelly sandwich I can eat in about 4-5 minutes or less if I am really hungry or rushed.

a candle and cloth napkin can be my reminders to slow down. Those would be placed on a table in a fancy restaurant and would make me aware of some dinner, elegantly prepared, is about to be given to me. And remind me that I am eating in front of others. Not to eat like the cookie monster is my goal today and always


Edited by: AMUSICALLIFE at: 10/5/2019 (08:15)
Annette - AMusicalLife
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KRISZTA11's Photo KRISZTA11 SparkPoints: (146,430)
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10/5/19 4:13 A

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Hi Team,

Today's task is Eat Slowly and Mindfully.
*first, to give our brain time to register fullness - it takes at least 20 minutes!
*second, to maximize the satisfaction and enjoyment
Let's try eating slowly, without distractions!
Please share your experience on the Day's message board here!
How do you feel about eating slowly? Do you have any sabotaging thoughts?
You may find helpful ideas if you scroll down to see posts from previous group readings.

Day 5 to do list:
__ I read my Advantages Response Card at least twice
__ I read other Response Cards as needed
__ I ate slowly, sitting down, noticing every bite
Every time / Most of the time / Some of the time
__ I gave myself credit when I engaged in helpful dieting behaviors
Every time / Most of the time / Some of the time

Personal note:
Before my first reading I had no idea how quickly I was eating, and it never occurred to me that it was a problem.
At that time I set a clock in front of me, and was shocked to see I had finished my dinner in 6 minutes... so I kept the clock on the table, and saw that usually I finished meals in 6-8 minutes.
Then I committed to eat meals in 15 minutes or more. Wow, that felt like an eternity... which was ridiculous, my problem was wanting to eat all the time, why would I want to finish quickly... still, it was a very strong, lifelong habit.
I wrote down meal start and stop times, I used nice food mat and red napkins, and gradually I slowed down.
Today's breakfast took 27 minutes for me, I feel fully satisfied, and I know the feeling of fullness will increase further in the next hour (a sensation of pleasant warmth around the solar plexus, not distension).
emoticon

Edited by: KRISZTA11 at: 10/5/2019 (04:21)
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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GOCALGAL's Photo GOCALGAL Posts: 5,572
9/6/19 5:06 P

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This lesson is very timely. I am taking my book to DH's Dr. appointment and re-reading it then. Doesn't seem to be enough hours in my day lately and rushing through meals is a habit I do not want to take hold.

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

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But ourselves." unknown

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SUZYB53's Photo SUZYB53 Posts: 655
9/4/19 11:54 A

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This is always a good reminder. My day yesterday was hard and I was very aware of using food as an escape valve. I avoided succumbing for most of the day, but by the evening it was just too much. This was the opposite of eating slowing and mindfully.

Here are some sabotaging thoughts and some helpful responses that I can use in the future.

Sabotaging thought - Gulping this down will take my mind off of all the stuff I am dealing with.

Helpful response #1 - Really paying attention to what I am eating is another way of taking my mind off of all the stuff I am dealing with.

Helpful response #2 - If I take the time to eat slowly and mindfully, my mind will actually be in a different place by the end of the meal.

Sabotaging thought - I am too tired to prepare a nice meal for myself.

Helpful response - That is ridiculous. In fact, I have been taking care of myself. I have planned ahead and I have kitchen full of nice food that I have ready for instances like this.

Sabotaging thought #2 - I am too tired to sit and the table and eat mindfully.
Helpful response - If I am too tired to eat mindfully now, I can do something else and eat a little later.




This turtle is to remind myself that slow but steady wins the race.


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KHALL911's Photo KHALL911 SparkPoints: (5,519)
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3/22/19 5:04 P

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I no longer eat mindlessly in front of the television. When I eat it's sitting down and I'm enjoying every bite. Sometimes I'll journal while I'm eating or I'll read about nutrition and learn and feel good about what I'm eating.

Well done is better than well said.

Kari from Washington PST (Pacific Standard Time) www.poetbay.com/poetHome.php?writerI
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3/16/19 10:50 P

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WHATSASIZE8's Photo WHATSASIZE8 Posts: 433
3/11/19 1:16 A

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I'm going through my Beck days slowly because I have very limited time for reading and spending "me time" at the PC. I so appreciate what you all have shared so far! I used to eat slowly; I used to be the last person to finish her food. I'm not sure when that changed for me, but now that I'm more aware of it I can take steps to change it. I like the idea of finding my baseline and making an effort to extend out the eating window gradually. I'm working on it.

Sonya
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TOWHEE's Photo TOWHEE Posts: 6,946
3/6/19 12:53 P

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This is the habit that I need to develop. I remember my Mother nagging me about gobbling my food. She would remind us to chew 20 times and put our forks down between each bite. Well 60+ years later, I'm finally doing something about it.
Oh, I do remember when I first started gobbling. I found my Baby Book and in it was a picture of a toddler "Gobbling down his peas". Hmmm, I guess I'm supposed to gobble instead of being picky. Thanks Better Homes and Gardens (NOT).

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JUNEPA's Photo JUNEPA Posts: 16,289
3/6/19 12:18 A

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Thanks so much for your leadership and your thorough overviews Kriszta !!

LifeChangz and TNCountryLife, love love love your graphics.

So many helpful and interesting comments, this is an awesome Beck Trek group :)

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


I eat breakfast and lunch slowly and am not very hungry at those meals. I am really, really hungry just before supper, so I eat strategically and a little bit while preparing supper, which helps the the supper eating interval last longer and myself to not be so ravenous when I sit down for dinner. Pre-dinner eating starts with 2-3 cups of low calorie drinks, usually kombucha or rooibos tea, and then I have some veggies that don't have too many calories, but have fibre and take time to eat, like carrots, celery, brussel sprouts, broccoli or cauliflower.

I didn't eat slowly pre-Beck = before Oct 2016 and now this habit is part of my wellness arsenal.

Edited by: JUNEPA at: 3/6/2019 (10:52)
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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CD14456645 Posts: 8,500
3/5/19 10:33 P

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emoticon Realistically, other things are always going on during meals ~ and I do find it tremendously helpful to pause enough to notice what I'm eating; the flavors, textures, smells, the prettiness of the food and feel more satisfied when I do. I do not have 20 min rule per se, I just can't do that... but I do try to pay attention and enjoy, each and every bite... and it helps :)

emoticon emoticon emoticon Smile between bites.
~ read this little tip in Diabetes Health Monitor & love it! It is happifying!

"Smiling triggers a change in brain chemistry that helps clear negative feelings" says Susan Albers [may have written a book on mindful eating] "Even a fake smile can trick your brain into thinking you're happy." So, if you're eating for reasons other than hunger--e.g., anxiety or sadness--the smile can bring on a contented feeling that can help curb emotional eating.



MISSRUTH's Photo MISSRUTH Posts: 5,280
3/5/19 9:38 P

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I can remember so many times when dieting, and I'd think about food constantly. Because I was cutting back on calories and trying not to snack between meals, when it was finally time to eat, I'd sit down and just lay into the food like a starving monkey-- gobbling it down, shoveling it in. And then suddenly I'd see my plate was empty. Where did it all go? And now I had hours til I could eat again. (sigh)

I've been practicing eating slowly for a while now, and most of the time I do fairly well with it. It's good to revisit this though, and actually "time" myself to see how well I'm really doing. Sometimes what *I think* is not the same as what *I actually do*.

Ruth in Cookeville, TN Central Time Zone


Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh


AURA18's Photo AURA18 Posts: 12,679
3/5/19 8:50 P

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March 5th
Today's practice at Coyote Moon lunch and talk on peripheral neuropathy
Salad right away then meal served one hour later (speaker didn't want people leaving early). Very slow eating while listening to talk and taking notes.

Edited by: AURA18 at: 8/9/2020 (10:56)
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YPSARF_ABROAD's Photo YPSARF_ABROAD Posts: 654
3/5/19 6:43 P

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Day 5 is def a challenge for me. Good news is that trying to be more mindful, I finally was able to sit down for every meal today!

Slow and mindful is still problematic:

I simply eat very fast: breakfast was gone in 8 minutes (I took more time to drink my cup of coffee than to eat); lunch was over in 15 minutes; my snack disappeared in matter of seconds and I forgot to time dinner.

I tried to avoid distractions (no books, SP, TV), but I could do nothing to stop my mind from focusing on everything else really, also some anxious thoughts accompanied my meals today...And I even felt a bit deprived to have breakfast without SP and lunch without my fav series. I gave in and watched a tv-show at dinner... It's strange because I focused on my food more at dinner with a distraction than in the other meals without distractions.

I appreciate that Beck says it's impossible to eliminate distraction long-term, but I'd like to be able to do that once in a while, without feeling like I'm being punished...

Kriszta, I've never realized it before reading your post, but my life right now is just as you described it: I think about food all the time and when it's finally time to eat I gobble it so quickly, i almost have no idea what I'm eating... This is absurd! Thanks for opening my eyes on the matter :)

Fran


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