March Mindfulness Challenge: Week 1 (3/1-3/7)
baconslave
Posts: 7,018 Member
Welcome!
Life is...well....it's LIFE, isn't it? It can be good. It can also be busy, frantic, and sometimes, downright chaotic. We are pulled so many directions but so many situations and distractions. When do we have time to breathe, let alone live in the moment?
So this month, I think it would be excellent to challenge ourselves to incorporate mindfulness into our journey to health. Plus, it works with the whole alliteration thing.
Morwenna Ferrier (writer for the Guardian) defines the new fad-term "mindfulness" this way: "The whole ethos of mindfulness is to encourage people to live in the moment. The theory goes that we are so busy trying to block out past worries and anticipate future ones that we rarely concentrate on enjoying what we are doing at the precise moment we are doing it. Devotees claim mindfulness can be applied to everything from walking and running to sex and eating." http://www.theguardian.com/lifeandstyle/2014/jun/23/mindful-eating-how-to-get-more-from-your-meals
But I challenge that it isn't only about enjoyment. It's about AWARENESS. That's how we diagnose the elusive issue we carry, the sneaky ones that fly under our radar, but continue to throw a wrench into our efforts. So much about success in weight loss and health is about healing our dysfunctional relationships with food and other things in our lives, so we are free from the impetus of stress and emotions that often spurs us to sabotage ourselves.
So in that vein, the challenge is to practice some form of mindfulness by pausing and observing what happens in our heads and bodies when we eat or exercise, to be aware. And maybe then we can enjoy our journey more and discover any hang-ups we've missed and lock them down.
How? I've created a list of links. Some repeat the theme but add something. There a couple that apply to mindfulness in general terms. But understanding the concept can help but aide us in applying it to our reason for being here on MFP.
Start with this, garnered from zenhabits.com
The links that follow might be helpful. I can't speak as to the helpfulness of the podcasts. Yet. I'm going to carve the time to investigate them and will nix them if they aren't really relevant. Please do share any links you personally come across, and I'll add them to the running list.
http://zenhabits.net/mindful-eating/
http://stress.about.com/od/dietandsuppliments/a/mindful_eating.htm
http://stress.about.com/od/tensiontamers/a/mindfulness.htm
http://jamesclear.com/stay-focused
http://jamesclear.com/zanshin
http://fourhourworkweek.com/2015/11/29/magic-of-mindfulness/
https://www.bulletproofexec.com/rick-hanson-forgetfulness-mindfulness-techniques-hardwiring-happiness-243/
I'd like to give a shout-out to @KnitOrMiss for helping me gather some links.
The weekly thread links will be also added to the challenge sticky at the top of the group for easy reference should it get buried.
So. Let us know where you'd like to apply mindfulness this month.
Life is...well....it's LIFE, isn't it? It can be good. It can also be busy, frantic, and sometimes, downright chaotic. We are pulled so many directions but so many situations and distractions. When do we have time to breathe, let alone live in the moment?
So this month, I think it would be excellent to challenge ourselves to incorporate mindfulness into our journey to health. Plus, it works with the whole alliteration thing.
Morwenna Ferrier (writer for the Guardian) defines the new fad-term "mindfulness" this way: "The whole ethos of mindfulness is to encourage people to live in the moment. The theory goes that we are so busy trying to block out past worries and anticipate future ones that we rarely concentrate on enjoying what we are doing at the precise moment we are doing it. Devotees claim mindfulness can be applied to everything from walking and running to sex and eating." http://www.theguardian.com/lifeandstyle/2014/jun/23/mindful-eating-how-to-get-more-from-your-meals
But I challenge that it isn't only about enjoyment. It's about AWARENESS. That's how we diagnose the elusive issue we carry, the sneaky ones that fly under our radar, but continue to throw a wrench into our efforts. So much about success in weight loss and health is about healing our dysfunctional relationships with food and other things in our lives, so we are free from the impetus of stress and emotions that often spurs us to sabotage ourselves.
So in that vein, the challenge is to practice some form of mindfulness by pausing and observing what happens in our heads and bodies when we eat or exercise, to be aware. And maybe then we can enjoy our journey more and discover any hang-ups we've missed and lock them down.
How? I've created a list of links. Some repeat the theme but add something. There a couple that apply to mindfulness in general terms. But understanding the concept can help but aide us in applying it to our reason for being here on MFP.
Start with this, garnered from zenhabits.com
http://zenhabits.net/mindful-eating/Benefits?
Reduced over eating. It’s been a while now since I went to bed feeling bloated and over stuffed. Which is great in itself but also means that my ‘muffin top’ is pretty much gone when I wear my favorite jeans.
Increased enjoyment of food. As a food scientist, I’ve always considered myself a big fan of eating. Now that I’m on the path to mastering the art of mindful eating, I am finding a new found respect for food and am gaining far more pleasure from meal times.
Improved digestion. Digestion begins in the mouth with the action of saliva. If food isn’t chewed properly it means that there’s more work for the rest of your digestion system. I may be imagining this, but I think I’ve also noticed I have less gas now that I’m eating mindfully.
Being satisfied with less. Linked with reduced over eating, the real benefit here is being able to trust yourself to feel satisfied after one or two squares of chocolate so there is no temptation to scoff the whole block. Suddenly there’s no need to deny yourself the occasional treat which makes for a far healthier relationship with food.
Ready to change the way you interact with food?
How to master the art of mindful eating:
1. Start small. Like all new habits, it’s best to set realistic expectations. Choose one meal or snack each day and commit to focusing on mindful eating at that time.
2. Stop multitasking at meal times. It’s really difficult to focus on eating if you’re doing other things. Set aside time for eating without other entertainment.
3. Only eat at the table. Another way to minimize mindless munching is to get into the habit of only eating when you are sitting down and able to give the food your full attention. No more snacking on the run.
4. Appreciate the appearance. While we’ve all drooled over gorgeous food porn in magazines or online, sometimes we forget about the beauty of the food we are about to eat. Taking the time to notice sets the scene for mindful eating.
5. Focus on each mouthful. Think about the flavour, texture and even the sound of the food in your mouth. Focus on how much you like, or dislike these sensations.
6. Chew. While it can be overkill to go to the monastic extreme of 100 bites per mouthful, make sure you chew your food enough so that it is well broken down before you swallow.
7.Use cutlery and put it down between mouthfuls. It’s much easier to take smaller portions when using a knife and fork. Of course if you feel like you’re having a ridiculous Seinfeld moment eating a chocolate bar with utensils, then skip this step but do put the bar down in between bites so you can focus.
8. Talk and share. One of the joys of eating is sharing a meal with loved ones. It can be challenging to incorporate mindfulness in a social situation but not impossible. Turn the focus of the conversation onto the meal while you are actually eating. Share what you are experiencing in terms of flavours and textures, likes and dislikes. At first this may seem a little weird but trust me, you’ll soon find yourself having fun with it.
9. Go for quality not quantity. By choosing smaller amounts of the best food you can afford, you will not only enjoy it more, you’re far more likely to be satisfied without having to over eat.
10. Make time to prepare your own meals, preferably from fresh ingredients. The cooking process can be as relaxing and enjoyable as eating if you let it. For me, the peace of mind that comes from knowing exactly what has gone into my food makes any hassle worthwhile.
The links that follow might be helpful. I can't speak as to the helpfulness of the podcasts. Yet. I'm going to carve the time to investigate them and will nix them if they aren't really relevant. Please do share any links you personally come across, and I'll add them to the running list.
http://zenhabits.net/mindful-eating/
http://stress.about.com/od/dietandsuppliments/a/mindful_eating.htm
http://stress.about.com/od/tensiontamers/a/mindfulness.htm
http://jamesclear.com/stay-focused
http://jamesclear.com/zanshin
http://fourhourworkweek.com/2015/11/29/magic-of-mindfulness/
https://www.bulletproofexec.com/rick-hanson-forgetfulness-mindfulness-techniques-hardwiring-happiness-243/
I'd like to give a shout-out to @KnitOrMiss for helping me gather some links.
The weekly thread links will be also added to the challenge sticky at the top of the group for easy reference should it get buried.
So. Let us know where you'd like to apply mindfulness this month.
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Replies
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I love zen habits! It's the most amazing site and has really helped me in many ways, not just with eating, but that's a great start. Love this monthly challenge. Along with my usual goal to lose 2 pounds this month, I will also focus on the mindfulness and awareness of how food and exercise really affect me, mentally and physically.0
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Thank you, very motivational. I am new here, only 3 days out with this lifestyle personally but have been cooking for and eating with my husband for his 4 months of a keto life. I love the food and strongly believe this is a healthy way of life. My goal is to be focused and I feel mindfulness matters in this regard. I have not historically been mindful of my eating or health, and it has not been healthy to live that way. I will enjoy this challenge of a mindful March, it is probably the best start I can have.0
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For those who exercise:
Are You Exercising Mindfully?
I ironically got this in my email this morning after I posted the challenge.
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Thanks! This is really timely for me.
This week I am going to keep it simple. I am going to stop multitasking while eating. Hard one for me because except for dinner, my husband and I rarely eat together and he enjoys reading while eating. I have picked up the habit; I check MFP groups while eating breakfast. I am going to read only while drinking my tea or coffee and focus on food while eating.0 -
cant wait to delve into the links. mindfully, of course! a big thing for me is to sit/slow down while eating! AND, chewing-not wolfing. this is a timely topic for me as i feel my resolve and focus shredding and tattering at the edges... very grateful for this challenge.
along with being mindful of eating topics, i feel that more life changes are facing me in the near future. as i am a "fiercely resist change" kind of person at first - this triggers anxiety in me which often goes hand in hand with binge like eating choices. i am going to try to keep watch on this and make thoughtful, timely choices rather than knee-jerk reactions, both in eating and in making life decisions...
this time, i have a very small but critical bit of financial back up, which i am hoping to be cognizant of if blindsided, and which i hope will help to keep anxiety levels lowered.
just want to have a little fun through it all... so i guess it would be good to be mindful of that.
mindful reports will be like this:
food: healthy growth related
change: anxiety level
daily fun: am i feeling/having it?
this is going to be a great month fitness pals!
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I love this idea, but I've zealously overcommitted to challenges in the past, plus I'm just getting restarted with LCHF, so I want to keep it very simple this time:
I'll commit to reading the weekly threads, so that I am steeped in your discussions and...mindful of mindfulness. If I read some of the links, post a time or two, or put down the electronics during meals, so much the better. But my only goal will be to read the weekly posts. By Friday of each week. Looking forward to following your progress!0 -
Mindful eating is a great reminder. I once did a coaching session where I ate a raisin in a total of 3 mins. Yes one raisin. From feel it, smell it, roll it in mouth (no crushing), taste it, feel texture with tongue, crush it, taste that, slowly chew it to swollow it took minutes. Brightest most amazing raisin ever. Easy drift towards inhaling food instead. I eat slower than my husband but will enjoy this mindful march. Great idea!0
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I will have to say since starting this WEO I eat slower, use cutlery, and I feel so full and satisfied after not eating a lot. And I do say even if I do slip up a bit (which I did a lot this past weekend) you best believe I ate that ice cream SLOW and it tasted wonderful.0
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Maybe I need to work on this with my newest attempt at being active! Trying to walk and jog part of it at least 4 times a week, now that the weather will be getting better. Though, still too cold for me. I'm committed to sucking it up! Or going to the gym. Either one.
Trying to run a little, if I didn't totally focus on breathing and keeping my pace slow and easy, I quickly felt like my heart was going to jump out of my chest. It's surprisingly hard to run at a slow pace... Like, you have to take really long strides...
Kinda weird. Lol
Maybe some mindfulness will help me with that.0 -
All around mindfulness is always a goal of mine. Great book: The Power of Now. It's interesting...I could take or leave some of it, but overall I think it's really valid. Living in the moment is key! It's also a struggle sometimes, especially when things aren't going as well as you'd like. I have definitely improved my outlook and internal struggles by focusing on the concepts in that book - and also the simple quote "Not my circus, not my monkeys" - this is a life saver! If I start to get annoyed with how people are doing something, I just remind myself of that little quote.
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Thank you for the links! Looking forward to reading more of them. 0
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@baconslave - you're welcome... All I did was send you the equivalent of newspaper clippings I'd kept!! LOL
I LOVE the idea of this challenge so much. Honestly, it's one of the first ones I've been excited about in a long while.
I have two goals.
1) I am going to aim for 80% compliance on getting up at 5 am again on work days. It allows me to have more functional, start off on the right foot/mindset kind of mornings. I'm not a morning person so this is a big stretch for me, and it creates a mid-morning tiredness I don't like, so that generally means I have to be mindful about going to bed early enough and setting myself up for good sleep. I really like the Sleep Time app (it's the free, knock-off version of the SleepCycle App that @Sunny_Bunny_ recommended last week, and I've been LOVING it... Amazing how much difference it makes about waking you...)...so I think it will help with this.
2) I am currently audio-reading "The Magic Art of Tidying Up." I want to finish this book and work fully on developing my clear visual image of the life I want to have, and all the whys behind it. This is the first task assigned, and I'm ready to get discarding, so I have to get with the program to get this mess on the road. I would like to have my visualization done and my discarding phase started before the end of this month...
Looking forward to reading and re-reading the links above (on the James Clear ones, make sure you follow all of his hyperlinks in the articles to the related articles! I went down a very educational rabbit hole yesterday!).0 -
I listened to the Tim Ferris podcast. Short and sweet. Brought up a few ideas to implement. I'm going to implement a Jar of Awesome in my house.
I started listening to the Bulletproof one but got interrupted. The guy is very sciency and gets down into brain mechanics, I'll have to finish it tomorrow. It's enlightening but something you really need to focus to listen to and understand. And the kids aren't going to let me do that right now.
Thanks for the tip, Knit. I love a good rabbit hole.
So for me: I always apply mindfulness in my workouts. It just kind of happened that way. I homeschool 4 very precocious and energetic kids. So workouts are my meditation. I'm refreshed and grounded after. I really should do them in the morning, but I don't have enough time. Perhaps 2 tabata rounds will get me centered. That's 8 minutes of HIIT. Enough to get the blood flowing and to clear my mind but not too long to impinge on the morning routine too much. Still pondering that one.
But I need to do more mindful eating and maybe that will help me with satiety a bit. I'm busy and preoccupied by one thing or another and therefore inhale my food. This leaves my satiety reflexes wondering what the heck happened to the food. They blinked and missed it. So no eating while webbing or while cleaning up the kitchen. And remind myself to eat slowly and chew more. 0 -
Interesting! Much food for thought here ... I need to figure out what I want my goals to be this month.
@KnitorMiss I loved that book. I still need to finish tidying up though; I got about halfway through this fall/winter but it's been a while since I worked on it again.0 -
Hello to everyone!! It's my 1st time looking at the challenges,but just by seeing the top 3 links, I can tell this is what I need badly. lol I would love to jump in, even though I am still
feeling my way around.
Thanks, Time20 -
I've read the links and they are pretty interesting. I'm listening to the podcast in the background now.
I think in terms of mindfulness the biggest help for me is going to be getting my bootie out of bed by 5:30. I've been inching in that direction, but I haven't been able to really nail it down. I don't like getting up early, but it is helpful since that's when I work out....I hate rushing in the mornings to be to work on time. Gotta fix that...
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Deena_Bean wrote: »I've read the links and they are pretty interesting. I'm listening to the podcast in the background now.
I think in terms of mindfulness the biggest help for me is going to be getting my bootie out of bed by 5:30. I've been inching in that direction, but I haven't been able to really nail it down. I don't like getting up early, but it is helpful since that's when I work out....I hate rushing in the mornings to be to work on time. Gotta fix that...
@Deena_Bean Try the SleepCycle app @Sunny_Bunny_ recommended or the free variation @SleepTime... They make getting up easier by using your restful cycles to wake you at the best time...0 -
Happy to say that, on the way back to the office from an aggravating lunch, I was tempted to get back to the office and load up on chocolate. Despite not being happy at the service of the restaurant, though, my stomach was full. So I came back and had a black coffee, and refilled my water bottle. Trying to listen to my true satiety levels is something I have definitely been trying to work on.0
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KnitOrMiss wrote: »Deena_Bean wrote: »I've read the links and they are pretty interesting. I'm listening to the podcast in the background now.
I think in terms of mindfulness the biggest help for me is going to be getting my bootie out of bed by 5:30. I've been inching in that direction, but I haven't been able to really nail it down. I don't like getting up early, but it is helpful since that's when I work out....I hate rushing in the mornings to be to work on time. Gotta fix that...
@Deena_Bean Try the SleepCycle app @Sunny_Bunny_ recommended or the free variation @SleepTime... They make getting up easier by using your restful cycles to wake you at the best time...
On it.glossbones wrote: »Happy to say that, on the way back to the office from an aggravating lunch, I was tempted to get back to the office and load up on chocolate. Despite not being happy at the service of the restaurant, though, my stomach was full. So I came back and had a black coffee, and refilled my water bottle. Trying to listen to my true satiety levels is something I have definitely been trying to work on.
This has been a battle for me, but I'm happy to say I'm getting SO much better at it...and that thrills me 0 -
Working my way down the list. It highlights strength in coping with the boredom after initial euphoria of starting something such as a diet: i like this:
From stayfocussed......
If you want to be in the best shape of your life, then losing 20 pounds might be necessary. But the only way to reach that result is to fall in love with the process of eating healthy and exercising consistently.
If you want to become significantly better at anything, you have to fall in love with the process of doing it. You have to fall in love with building the identity of someone who does the work, rather than merely dreaming about the results that you want.
In other words…
Fall in love with boredom. Fall in love with repetition and practice. Fall in love with the process of what you do and let the results take care of themselves.0 -
March is going to be my "muscle" month. I was asked to participate in a special group challenge on FB, and it involves squats, planks, crunches and push-ups. I TRULY SUCK at push-ups, so I figure this will be a good challenge, and will keep working on my strength and form...even if knocking out the quantity each day means spacing it out throughout my day. I'm also going to be working on my flexibility. I did a short bit last night, but I need to set a routine in place to do regularly on this. I'm working on a goal of reducing my total carbs to 40 or less. I'm needing to get a bit more organized for my weekly meals, especially since my son and husband are not eating LC and I find that currently I'm having to make more than one meal, one for me and one for them....that's a lot and frustrating. Monday night's meal was a good compromise of homemade cream sauce that they were able to pour over noodles and I poured over veggies. Hopefully I can have some other good nights like that, which won't require additional steps for more meals.
This week's goals:
*Get my stretching plan worked out - do it 3 times this week!
*Consume <40 carbs daily for the rest of the week0 -
I'm going to try to apply mindfulness in general but for now I'm still going to do my daily check-in similar to how I did in previous months.
SW: 153.4
CW: 129.6 (Funny; last night I finally gave in to my weeks-long craving for cereal and this morning the scale dropped back down again.)
GW: 128
Cals: 1500
Carbs: 28 net
Exercise: 20 min intervals
Sleep: Insomnia but went back to bed after getting the boys back to school. Setting a reminder on my phone to take my magnesium at night; hoping that helps b/c the insomnia has been going on for a while now.0 -
Hmmm, #'s 2 & 3 are my issues, multitasking while eating, and not always eating at the table. Even though I am doing many things at once I at least do find myself enjoying the look of my food especially if it has a hugely colorful mix on the plate, and flavour and texture comes high in my awareness.
So this month - less eating on the run, even if it is my own healthy food prepared then transported.
NEED TO BREATHE!0 -
Thank you so much to Baconslave for this wonderful Mindfulness Challenge and thanks to KnitOrMiss for the great links. I have no time to read through them now but will go through them later and catch up. This is exactly what I need in so many ways.
My hopes for the month are to lose 2lbs, eat slowly and mindfully, enjoy more exercise and declutter in general.
Also I am working on improving my sleep and I feel sure this will help.0 -
Thank you so much to Baconslave for this wonderful Mindfulness Challenge and thanks to KnitOrMiss for the great links. I have no time to read through them now but will go through them later and catch up. This is exactly what I need in so many ways.
My hopes for the month are to lose 2lbs, eat slowly and mindfully, enjoy more exercise and declutter in general.
Also I am working on improving my sleep and I feel sure this will help.
I've been taking greater care to eat more slowly and enjoy my food.
I don't have anything deeper say. I've been really busy so I just wanted to stop in and let you all know I'm doing the biz.
Hopefully I'll run into more resources later.
TTFN, me hearties.
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This morning I overslept by more than an hour. I could have rushed my morning and been stressed (and would have been late to work anyway), but I decided to just have a calm morning and accept my delay. I ate a full breakfast (I was going to have a black coffee but realized I truly was hungry), drank my coffee, went outside with the dog, and got to be home when my husband woke up.
I definitely feel some anxiety in my chest, and I'm not sure what the cause of it is, but it's been a nice quiet morning and I am looking forward to the rest of the day. 0 -
March 3, 2015
SW: 147
GW: for March 142
Exercise - No
Sleep - Good, but went to bed later than usual.
Calories - Good
Carbs - A bit too many (52)
How to get to my goals in March:
1. Start small. 2. Stop multitasking at meal times. 3. Only eat at the table.
My Plan: Stop eating lunch at my desk everyday and stop to enjoy it, instead of grabbing it and going through the motions while catching up on emails.
4. Appreciate the appearance.
My Plan: Doubtful my sushi tuna fish lunch qualifies as food porn. I'll save this one for making a nice dinner that is pleasing.
5. Focus on each mouthful. 6. Chew
My Plan: Going back to 1-3. Be mindful that I've set aside some time just for eating and not working.
7.Use cutlery and put it down between mouthfuls.
My Plan: I found using chop sticks helps me take smaller bite sized pieces and more aware of each bite.
8. Talk and share.
My Plan: I want to eat with my son together more often instead of in front of the TV.
9. Go for quality not quantity. 10. Make time to prepare your own meals, preferably from fresh ingredients
My Plan: Been doing this for a while now and loving it! I've been buying the highest quality meats I can find. I make a special trip to the premium grocery stores for awesome veggies.
I think "shop the perimeter of the store" every time I walk into a grocery store now. Crazy that I never realized before that the freshest stuff is on the outer aisles. I haven't eaten a frozen packaged meal or something out of a box in over 10 mos. Even the thought of it grosses me out now.
Thanks @baconslave for a moment of reflection.0 -
I'm a creature of habit ... this woe is a habit I have adapted to and love. Logging what I eat has become a habit, focusing on health has become a habit. And now I am starting new habits ... logging at least one day ahead and exercising. Off to a slow start this month but will continue on from here.
Mar 3
SW: 247 (12/12, started keto)
SW: 214.2 (Mar 1)
CW: 211.8
GW for March: 206
GW for 12/31: 180
Be Mindful of:
Staying under 30 carbs daily -- Yes
Logging at least 1 day ahead -- Yes
Exercising 4 days per week -- will only get in 3 days this week (since it's already Thursday) but I WILL get in three.0 -
Very happy that I ate exactly the portion I served myself of dinner last night, and despite how delicious it was (and how my husband and my mom went back for seconds) I stuck to just what I had, listened to my stomach, and recognized (and obeyed) that I was satiated.
I have definitely started to notice that my first reaction to considering whether it's time to eat or not is to consult my stomach on whether it's in agreement.0 -
March 4, 2015
BW: LCHF 189 (5.1.2015)
SW: 147 (March 1st)
CW: 148.9
GW: for March 142
Exercise - No
Sleep - ARG!!
Calories - High
Carbs - High
I had a bad week in summary. Up almost 2 pounds this morning. Mostly water weight I believe. Today and this weekend are getting back to basics. Huge Stressors this week and even though I was following my mindful eating the lack of exercise and the people around me stressed me out --along with dinners out and some alcohol didn't help the situation. Hitting the reset button TODAY.0
