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CHUNKYMONKEY570's Photo CHUNKYMONKEY570 Posts: 903
12/14/18 7:31 A

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Being mindful about my eating has changed my way of eating and I love it! I am more mindful of what I put on my plate and seem to have more control.

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LINDAF49's Photo LINDAF49 Posts: 13,649
10/24/18 10:37 P

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Came across this today in other reading and though I would share it - lots of things to think on! Sorry it is not very clear - but you can maybe find connection to Dr. Jocker's site - I will see if I can figure out a link on another day
Try this and see what you think:
drjockers.com/reduce-autoimm
unity/
this chart is under part 3 of this article

Edited by: LINDAF49 at: 10/26/2018 (21:27)
Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
2/1/18 11:02 P

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Mindful eating has taken a turn for me - learning to define my food intake as fuel for my body - trying to keep that fuel in healthy,clean choices and also thinking about timeing that fueling - this goes with the intermittent fasting - not refueling every few minutes - but staying away from fuel for at least 14 hours and then spacing my meals three to four hours and not grazing all day long. Making life simpler in some ways and yet always a challenge when I just walk through the kitchen!! Keep Mindful and alert!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
1/12/18 10:08 P

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Mindful eating is means savoring each bite of those special foods in each meal today!!!
Deviled egg made with simple boiled egg, mustard, little bit of vinegar and Dash
Taco salad - eat slowly and enjoy this treat
Strawberries are so delicious!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
1/9/18 4:48 P

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Jan 9 - mindfulness includes making choices I am comfortable even if others raise their eyebrow - today I wanted to dilute my soup to make if go further and Hubby thought it realy weird, but I like it and it was good for the fullness feeling and no added calories. But I need to be careful to still enjoy the foods I stretch that way and make sure there is not a loss of flavor or enjoyment in the food.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
1/5/18 10:48 P

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Jan 5 - mindful eating should begin to slow down my gulping a meal down in a hurry - this has been a constant problem since years of nursing when it was "grab what you can when you can"
Still struggle - I made my note and take the first 4 bites slow and enjoy - then I forget the rest of the meal and "inhale it" - Cutting things into small bites nd putting the fork/spoon down between bites helps when I remember to do it!! Keep trying.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
1/2/18 11:02 P

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Jan2 "Mindfulness is deliberately paying attention, being fully aware of what is happening both inside and outside yourself - in your body, heart and mind - and outside yourself, in your environment. Mindfulness is awareness without criticism or judgement." re-reading the definition --- I think I always add my personal judgement of good or bad -- not sure I want to quit that but will consider it! Pausing and eating the first 4 bites especially are good for me - Lunch I chose to have berries and icecream but was very mindful of each bite and actually did not eat all in my dish!! Learning!!!

Edited by: LINDAF49 at: 1/5/2018 (22:44)
Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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218.5
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179.5
160
LINDAF49's Photo LINDAF49 Posts: 13,649
1/1/18 5:46 P

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My mindful eating homework:
(1) Try taking the first four sips from cup or bites from plate with full attention.

Jan 1 - First 4 sips of morning tea - Green tea with ginger and Truvia - the ginger is pretty weak, but chose it for green tea and ginger is the bonus.. hot tea is pleasant in my chest all the way down - I miss the honey I am used to in my tea - different "sweet" with truvia is not as pleasant
First 4 bites - boiled egg cut into eighths with tiny bit of mustard - no salt .. . Good! I can live with out that bit of salt! Tiny bites will make it last longer! Cheese cut in eighths also - hmmmI like a bigger bite of cheese - this is not enough to hardly taste!

I need to do this at each meal - will be content with smaller portions of many things I think!!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
12/30/17 3:56 P

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I went back and read the article at the beginning of this thread
"Let's start with what Mindfulness is. It is deliberately paying attention, being fully aware of what is happening both inside and outside yourself - in your body, heart and mind - and outside yourself, in your environment. Mindfulness is awareness without criticism or judgement."

The old habits of eating and not paying attention are not easy to change. Don't try to make drastic changes. Lasting change takes time, and is built on many small changes. We start simply.
My mindful eating homework:
(1) Try taking the first four sips from cup or bites from plate with full attention.

Hmmmmm the mocca tastes the best ever and the sandwich - well I don't need that bread so just enjoyed the meat out of the rest of sandwich... no longer wanting or needing that little bit of gluten free bread I thought I was craving!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
11/17/17 4:52 P

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Mindfulness includes planning ahead what and when and what kind of food I will eat.
**choosing to know carb content BEFORE it goes on the plate ....and learning how to juggle the prep or portion or choice to fit the desired carb load for meal.
**noting when I finish dinner and planning when I can eat breakfast ... goal of maintaining 13 to 14 hours is working well for me and fairly comfortable - will be hard when out of our home but should be able to still keep it at least 10-11 hours
**planning menu for next day in order to keep carbs very low ...this is remarkably difficult for me - I have never been a meal planner - though years of raising children and even in daycare of other children where it is pretty much a requirement of the law... I am finally at least planning one meal ahead and usually a general outline for the next day!
**eating slowly--put fork down between bites, small bites, enjoy what I am eating
**plan water and no-caloric liquids to alternate and fill in the hungry gaps of the day

Mindfulness is thinking through health activities to make them happen.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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LINDAF49's Photo LINDAF49 Posts: 13,649
11/1/17 11:11 P

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Mindfulness includes planning ahead what and when I will eat.
**choosing to know carb content BEFORE it goes on the plate
**noting when I finish dinner and planning when I can eat breakfast ... goal 13 hrs this week
**planning menu for next day in order to keep carbs very low
**eating slowly--put fork down between bites, small bites, enjoy what I am eating
**plan water and no-caloric liquids to alternate and fill in the hungry gaps of the day

Mindfulness is thinking through health activities to make them happen.



Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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10/17/17 7:13 A

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Great post, Linda!! emoticon

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10/16/17 4:02 P

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Mindful eating includes:
-choosing better foods before "dishing up" or ordering,
--choosing portion control by selecting smaller portions when you are served or dividing and conquering those favorite dishes
---choosing more healthy condements or just not having them
----choosing a slower, more enjoyable pace of eating, put the spoon down between bites!
-----choosing to NOT have seconds, unless it is to portion it for another meal later in the day or tomorrow.
Mindful eating works ANYWHERE

Edited by: LINDAF49 at: 10/18/2017 (22:46)
Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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218.5
199
179.5
160
LINDAF49's Photo LINDAF49 Posts: 13,649
10/5/17 8:32 P

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Mindful eating is going from Large kitchen and refrigerator and store room to travel with one insulated bag and one box of /dry/canned goodies and resturaunts or quick-stops along the way for three days then eating with relatives for 12 days and more travel days in between and at the end... Narrowing choices and planning what to have when!!!

Then comes the full blown panic/heart episode today and hubby needing calming as much as I did and knowing what works---ice cream!! evaluated briefly and made the choice then back on the road again!!! At least avoided candy filled ones!!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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CD17733393 SparkPoints: (3,316)
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10/4/17 5:03 P

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@LINDAF49 You are such a constant inspiration. I've been practicing mindful eating now that I have my window of eating. I appreciate my food so much more and in fact, find myself making unconscious better choices. Today, I chose a Greek salad full of good veggies instead of a sub with potato chips.

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10/2/17 11:48 P

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Mindful eating is broad topic - today was mindful as I enjoyed four bean salad - made at home so knew what was in it and no sugar!!! Did put in s small amount of artificial sugar but used stevia so was low in carbs and in insulin reaction I hope. Mindful in slowly chewing my food today several times putting down spoon between bites and thinking purposefully about the taste - especially the cottage cheese and strawberries!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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CD17733393 SparkPoints: (3,316)
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9/27/17 4:38 P

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@LINDAF49 You are doing so well!! Good for you. I love flat beans! One of the few veggies I really like especially cooked like you've cooked them. I must remember that.

emoticon emoticon

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9/27/17 11:45 A

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Mindful eating - thinking about how I do this - how to improve - and the October goals being formed and solid before going on vacation include mindful eating when I am away and when others are doing the cooking - So thinking I will do my recording a little different - going to enter a new category on the nutrition so all I eat through the day is on one section - not separated into meals- just concentrating on ratios of carbs/proteins/fats... part of my KETO reading has influenced this but also trying to keep it simple enough I will do it and SUCCEED!! Also if I can't get to computer for a few days it will be easier and quicker to track stuff. My little notebook will go everywhere with me!!
Mindful eating today was brand new taste - wide flat green beans from market - simmered in water with butter and bacon crumbles. Delicious, savored and will add these to future purchases. lots of green bean, little fat from butter and bacon and all good.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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218.5
199
179.5
160
LINDAF49's Photo LINDAF49 Posts: 13,649
9/11/17 5:59 P

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Mindful eating - I delighted in cup of hot tea this morning - even splurged and had one carefully measured tsp of local honey in it!!! Sipped and enjoyed while hubby had his coffee. Life has some really good mornings in it and this was one of them - contentment in the quiet before the hard pressed week begins. Then enjoyed my home made Kefir eggnog - another mindful enjoyment! SIP BY SIP AND REALLY ENJOYING THE FLAVORS.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
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179.5
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CD17733393 SparkPoints: (3,316)
Fitness Minutes: (1,883)
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9/8/17 5:45 P

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Words to live by, Linda. Planning can be the biggest help. If I don't plan my meals, I end up picking at this and that until it has added up in excess of what I should have. It takes effort and sometimes, I dread having to do all that especially if I have to put up portions for work. That's one thing about fasting these days, I just walk out the door without anything and come home to eat my one meal!

LINDAF49's Photo LINDAF49 Posts: 13,649
9/8/17 5:24 P

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I am finding that planning menu of the day is adding to my mindfulness - if I know what the next meal is, I anticipate it and decline other options that are present or that daughter offers - and if I write that planned menu into the tracker in the morning it is even one more step closer to being real nd being appreciated!!

Be mindful in plan, in anticipating, in eating and in reflecting back on the good things of the day!!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
238
218.5
199
179.5
160
CD17733393 SparkPoints: (3,316)
Fitness Minutes: (1,883)
Posts: 336
9/5/17 8:15 P

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So true, Linda. So true!

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9/5/17 3:37 P

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Mindfulness - YES!!!! The more treasured the morsel...the better it tastes! And the more satisfied I am with just a small portion!!!

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
238
218.5
199
179.5
160
CD17733393 SparkPoints: (3,316)
Fitness Minutes: (1,883)
Posts: 336
9/4/17 11:12 A

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It's so true but I need to PRACTICE this more!

LINDAF49's Photo LINDAF49 Posts: 13,649
9/3/17 10:08 P

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Mindful eating - yes, I m so much more satisfied when I stop and ENJOY the food...sometimes I get so caught up with calories and "good food-bad-food" ideas that I forget to just enjoy the taste.

This became even more important to me when I lost my sense of smell a few years ago ---so much of taste is in the smell that I have to concentrate on good tastes to fully appreciate them.

Linda in WA state ***John 10:10b Jesus came to give me life, an abundant life!
*Gluten free, Heart Healthy, Anti-inflammatory, Diabetic Low Carb way of eating and life structure
Jan 1 2020 immediate goal of 199.5# = ONEderland Long term goal of 160#


 current weight: 212.0 
238
218.5
199
179.5
160
CD17733393 SparkPoints: (3,316)
Fitness Minutes: (1,883)
Posts: 336
9/1/17 8:10 P

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Here's a great article on mindful eating and ways to practice it. Feel free to discuss your practice.

www.psychologytoday.com/blog
/mindful-e
ating/200902/mindful-eating


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