The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.
1. Identify what you really want to eat
2. Taste in new way
3. Deal with food cravings
"Mindfulness also involves acceptance, meaning that we pay attention to our thoughts and feelings without judging them—without believing, for instance, that there's a “right” or “wrong” way to think or feel in a given moment."
To begin the mindfulness of eating, one should take notice of eating habits which are mindful or mindless. Dont change any behavior in the beginning. Just take notice...Be aware.
Albers suggested that if you are craving a sweet treat, take note. Say to oneself, Oh, I notice a craving for a sweet treat. Think about what you believe is influencing the craving, hunger, commercials, TV, and or emotions. How did your body respond to the craving. Did your mouth water? Did you look to find chocolate? After you explore your craving, just take notice. Do not judge yourself. Just attempt to discover the motives which are related to the craving.
Types of Awareness-
I know when I am dieting awareness can be an issue. I go through stages which can go from one extreme to another. I believe being successful in mindful eating, one begins to notice, being aware, and paying attention to what you are eating or craving.
The awareness that can be noticed as a extreme will include emotions of hypervigilant, obsession, or guilt and worry. Then its the opposite end of extreme awareness, zoning out, autopilot, and eating out of habit.
I notice and it is suggested in this workbook is keeping a food diary to be mindful of what you are eating. I HATE doing it. However, it works. I have began to keep my myfitnesspal diary again (danagetsfit). One thing suggested is that you just post what you eat with no judgement. It will be hard at first. Just keep trying. Try not to judge if you forget. If you forget to log, just start when you remember to do so. But make sure you take notice to the reasoning that you stopped logging.
Ignore the calories for now. JUST KEEP TRACK OF EATING. THE TIME AND WHY YOU ARE EATING. There is a journal portion to Myfitnesspal if you decide to use this app.
The Four Foundations of Mindful Eating.
- Mindfulness of the Mind
- Mindfulness of the Body
- Mindfulness of Feelings
- Mindfulness of Thoughts
Be mindful of your Hunger Cues
10. Starving- Feeling weak, low energy
9. Uncomfortable Hungry- planning and thinking a lot of food. Famished
8. Very hungry- I want to eat now
7. Hungry- I could eat a meal
6. A little bit Hungry- I could use a snack
5. Okay- Feel as though I just ate a snack, Could still eat one or two more bites
4. Satisfied- Not hungry but not too full
3. Comfortablly full- Feel as though one just ate a solid meal
2. Very Full- Ate more than one should
1. Overstuffed. Feeling uncomfortable.
Be should to refer to this scale before and after eating or when you are having a craving.
Also when you do eat be sure to note T.A.S.T.E
When you become more and more aware of eating, you may note some food we eat out of habit isnt pleasing. We eat it just to eat it. Take note of these foods. I ask myself why do I eat it.
Find a favorite food and to the T.A.S.T.E test. Note all the acronyms and be aware of your stomach and mind when eating this food. Take note to all the feelings.
Also take note of mindless eating. What foods trigger mindless eating? Why? Or what about mindless undereating? Why?
I tried to note the basic facts of this workbook. If you should have any questions, please comment below or grab the workbook. I hope that this is helpful. Please dont be shy, say hello and let me know how this is going.
See you Friday....Reflecting on the concealer.
Upcoming posts: Skin and hair care. If you would like a specific post, please feel free to email me or let me know in the comment section. Until next time~~
Albers, S. (2008). Eat, drink, and be mindful: How to end your struggle with mindless eating and start savoring food with intention and joy. Oakland, CA: New Harbinger Publications.