FRI: Rules of Mindful Eating!

What are we eating today? I am working to be very mindful of my intake and BOY does it help!

So I thought this was interesting: 11 Rules of Mindful Eating

1. Only eat. Do not do anything else. Do not eat while watching TV, driving, walking, surfing the Internet, or working. Sit down and concentrate on the flavor and texture of the food.
2. Pay attention to what triggers you to eat. Do you always have a bag of chips when you watch Montel? Do you eat when you are bored? Do you eat just because you think you should?
3. Eat slowly. Set your fork down in between bites. Do not pick it up until you are done chewing and swallowing. If you are very hungry, this can be difficult. Take some deep breaths if you need to.
4. Set the table. Make each meal a little special. It doesn't have to be fancy. Set your food up in a nice, attractive fashion, put your spoon or fork on a napkin.
5. Be a food snob. Only eat what you really and truly like to eat. Do you eat those day old pastries in the break room because they are good or is it because that is what is there?
6. Do not eat “diet food". It doesn't taste good and it is not filling. Diet foods also fools you into thinking you can eat more without thinking about it.
7. Read labels. Make yourself aware of what is in the food you are eating. Get acquainted with portion sizes. Lots of the foods we think are individual portions are really two or three.
8. Feel hungry. It is not the worst feeling in the world. You do not have to get to the point of starving, just feel your stomach growl. Let hunger trigger you to eat and not other things.
9. Defect from the clean plate club. It is not a crime to throw food away. Be honest with yourself. Let your body tell you when to stop, not what is on your plate. If this is hard, when you feel full (or just begin to feel full), remove your plate from in front of you. If you are at home, throw the food away. If you are out, set your plate on the edge of the table to let your waiter know to take it away.
10. Listen to calming music while you dine. Try some classical music on a classical music station. It may only be possible once a day or a few times a week. Do it as often as possible. This will help you relax while you eat. If you eat somewhere regularly that is loud or distracting, consider using head phones.
11. Do not judge. You are not bad or evil if you eat cake and ice cream and you are not a saint if you eat the veggie plater or a bowl of fruit.
    

My plan for Friday:

B: Eggbeaters with mushrooms
S: Skinny Latte
L: Chicken breast, broccoli
S: Cheese sticks (2)
D: I am going to attempt to make a homemade pizza of some sort...

Good Morning!

Thank you sooo much for reminding me about these ideas on mindful eating.  Sometimes I slip into old habits of working while eating- I need to get away from that!!

My plan for the day:

out of bed- oatmeal with peanut butter, 1 babybel light
Breakfast- 1/2 wrap
Lunch- 1/2 wrap, baby carrots
Snack- 1/2 wrap (can you tell I'm liking these right now???)
Dinner- chicken and veggies
Snack- Oatmeal with peanut butter, 1/2 cheese stick

3 more days of low iodine- then I can go back to dairy and soy (HOOORAY).  All wraps made on hihg-fiber, low carb tortillas.

Have a GREAT day!!

Reenie

I cannot wait to put these rules into practice!! hehe:) Never thought I would say that. (Day 4 post-op).

Thank you so much!! These are awesome!  I have printed them and I am posting them at my desk and one for home!!

You are the best!!

Elena...thanks for the information....I need these reminders once in a while.

B-yogurt w/Kashi and string cheese
S-banana
L-BBQ meatballs and cauliflower w/cheese
D-chicken breast and small salad w/cheese and veggies
S-???

Have a great day!!

Hugs....connie d

Elena,

Thanks so much for posting these rules and thanks for being such an inspiration to all of us. You work your program well and it's paying off.
Pat

oh,yea.....here's my plan:
B: cottage cheese and 20 special K crackers
S: hard boiled egg
L: salad of some kind (meeting friend at MOA)
S: string cheese
D: shrimp and green beans

B: 2 cheese slices and 6 crackers
S: ---
L: 5- chicken nuggets
S: Yogurt
D: mini subway tuna sub w/ lettuce and tomato