Practical strategy (Mindful Eating)

From my Eating Coach...good idea's that we all know and need to revisit. Hugs Debbie

Posted: 03 Feb 2012 02:08 AM PST

Mindfulness is....

Deliberately paying attention, without judgment, to one's own experiences.

Cultivating an appreciation of all experiences.

Happens in the present moment.

....don't get concerned.  These aren't touchy, feely concepts.  They are the basis of a very practical strategy that will allow you to start understanding why you eat (are you hungry, bored, highly suggestible), how much you eat (do you eat until your stuffed or do you graze all day and never really get physically hungry), and when you eat (all the time, anytime you're with others, any time you get into the car...)

Yesterday, I said we're going to start reviewing the use of the Hunger/Fullness scale.  But first -- let's get you practiced up in the skill of being able to write down EVERYTHING you put into your mouth.

Nothing tricky here except actually getting it done.  You don't need to estimate amounts or anything.  Just write down:

7a coffee with cream
10a Oatmeal
2.30p chips and cheese / cookie

etc.

The time you ate and what you ate.

And don't judge!  Yes...I know what that list looks like!  There's not a veggie to be seen on that list-- nutrition is atrocious!  But...it's what I have eaten so far...I could lie and make myself feel and look better.  But it wouldn't change my actually choices (because I've already made them!) 

If I can do it, so can you! 

Tackle mindfulness for 4 days.  I'll see you back here on Tuesday to review the Hunger/Fullness scale.

Tracking is the hardest thing for me but what I probably need the most. I think I can track if I don't have to measure too. I'll try it. I know when I track, I eat a lot better but I HATE doing it so much. It's probably why I never succeeded at any "diet" before wls because I eventually stopped tracking.

Jan

Hugs Jan,
I believe even more important when your tracking your food...time of day and how your feeling needs to be checked off too...like bored, anxious, extreme hunger.

Hi Debbie....good post of course. However, tracking has never worked for me. I get really anxious and worry a lot more about when it is time for me to eat again. Crazy I know but that is how it works for me. I find out I actually graze more then too.

HUGS....crazy me....connie d

Yep Connie, what works for one won't for another.
When I did WW and did the meetings I was always obsessed with food/points.
Exercise has been the key for me...or yeah...and portion control. Learning to stop when food stops tasting fantastic in my mouth.

Debbie...good for you!!
I am really watching what I eat. I feel better eating more healthy. I am watching portions and also carbs. I haven't had a cookie, chip, or any kind of sweet since I got here. I am not even wanting it in the store. I walk by it and feel great at saying NO!!
  HUGS....connie d

Now ain't that a "freeing feeling" to just walk by the crap in the store.
Connie, your on your way to healthier eating and that's what it's all about.

Now for me today at work they had a "Super Bowl" party for the nurses/staff. Ugh! All the different kind of munchies you'd ever want to eat. I did pretty good but not good enough for me but I'm not beating myself up about it either. At least I don't have leftovers in my house.

Speaking of left overs...hey everyone...send home the munchies and other crappy foods home with the kids! LOL Can't eat the stuff if it ain't in the house. I try to never have chips in the house. They call to me and sometimes I listen. Damn chips!

I have to get a plan for Saturday because I'm going to my niece's baby shower and I know the 3 ladies that are putting on the shower with have a fest. Guess I'll drink my protein coffee before I go to the party.