March Mindfulness Challenge 2021
baconslave
Posts: 7,018 Member
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.
And, of course, being mindful of the Low-Carb Basics:
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't help but aide us in applying it to our reason for being here on MFP.
Start with this, garnered from zenhabits.com
"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. Please do share any links you personally come across, and I'll add them to the running list.
https://zenhabits.net/what-is-mindful-eating/
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://blog.daveasprey.com/rick-hanson-forgetfulness-mindfulness-techniques-hardwiring-happiness-243/
So. Let us know where you'd like to apply mindfulness this month, to whichever food or fitness or health area is applicable to your life.
But anyone who doesn't want to mess with "mindfulness techniques" and just wants to carry on what they were doing on the challenge last month, feel free to join, too. Paying attention to what we are doing is being mindful anyway.
See you on March 1st.
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.
And, of course, being mindful of the Low-Carb Basics:
- Planning ahead!!!
- Staying under carbs
- Staying under calories
- Logging and measuring
- Getting in exercise/movement if that's one of your goals
- Keeping an eye on electrolyte levels
- Getting enough water
- Planning ahead!!! Oh, wait. I said that already? Yes, I frickin' did. Because you must! "Failing to plan is planning to fail."
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't help but aide us in applying it to our reason for being here on MFP.
Start with this, garnered from zenhabits.com
"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. Please do share any links you personally come across, and I'll add them to the running list.
https://zenhabits.net/what-is-mindful-eating/
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://blog.daveasprey.com/rick-hanson-forgetfulness-mindfulness-techniques-hardwiring-happiness-243/
So. Let us know where you'd like to apply mindfulness this month, to whichever food or fitness or health area is applicable to your life.
But anyone who doesn't want to mess with "mindfulness techniques" and just wants to carry on what they were doing on the challenge last month, feel free to join, too. Paying attention to what we are doing is being mindful anyway.
See you on March 1st.
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Replies
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My plan is ... I will continue to plan ahead... pre log my food...stay under my carb count .....exercise at least 6 days a week and drink 120 ounces of water
3 -
Planning on putting a new Libre Sensor on Sunday and giving it time to soak and starting it on Monday.
My key info. that I want to report (All figures in UK variants)
HbA1c (mmol/mol): Highest 111 (2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
March Starting Weight, Ending Weight
1) Libre Sensor - FBG (mmol/L) & Direction ➡️ ⬅️ ⬆️ ⬇️ ↗️ ↘️ ↙️ ↖️
2) Carb Goal < 100g 🟢 <150g 🟠 >150g 🔴
3) Calories Goal < 🟢 🔴 > Goal
4) Workout or planned/injury rest day ✅ ❌
5) Water - Aiming for at least 2 27oz Bottles a day 💧💧 and any odd amounts 💦
I want to lose a min of 4lb in March. Any more will be a huge bonus.
Looking forward to be back in the swing of things after living like a vampire during the Australian Open!
Seeing physio tomorrow - been struggling with my right knee... it throbs all the time and it could well be I will never get past running for about 3m. So will be having to completely restart C25K from scratch and rebuild up. BUT... it is better than being told do not run at all... so... I will take it!
See you from Monday!
2 -
Planning on putting a new Libre Sensor on Sunday and giving it time to soak and starting it on Monday.
My key info. that I want to report (All figures in UK variants)
HbA1c (mmol/mol): Highest 111 (2017) 118 (2019) Lowest 45 (2017) CURRENT: 48 (2020)
March Starting Weight, Ending Weight
1) Libre Sensor - FBG (mmol/L) & Direction ➡️ ⬅️ ⬆️ ⬇️ ↗️ ↘️ ↙️ ↖️
2) Carb Goal < 100g 🟢 <150g 🟠 >150g 🔴
3) Calories Goal < 🟢 🔴 > Goal
4) Workout or planned/injury rest day ✅ ❌
5) Water - Aiming for at least 2 27oz Bottles a day 💧💧 and any odd amounts 💦
I want to lose a min of 4lb in March. Any more will be a huge bonus.
Looking forward to be back in the swing of things after living like a vampire during the Australian Open!
Seeing physio tomorrow - been struggling with my right knee... it throbs all the time and it could well be I will never get past running for about 3m. So will be having to completely restart C25K from scratch and rebuild up. BUT... it is better than being told do not run at all... so... I will take it!
See you from Monday!
That has to be so frustrating. I have intermittent chronic fatigue from Sjogren's, and I'm always frustrated with my lack of strength and energy at times. We just do what we can when we have the "spoons" available. The main thing is that we keep fighting and doing our best even when our bodies decide to be much less than cooperative. You're doing great.1 -
March goals...well, I’m going to keep sticking to the basics and watch my calorie consumption. My weight loss comp ends this month but I plan to continue to weigh weekly for awareness rather than just thinking I’m good. Work offers some apps, one being Headspace, which I think I’ll try out. Maybe some weekly meditation or some mindful eating? I’ll work out the details in a day or so.3
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baconslave wrote: »
That has to be so frustrating. I have intermittent chronic fatigue from Sjogren's, and I'm always frustrated with my lack of strength and energy at times. We just do what we can when we have the "spoons" available. The main thing is that we keep fighting and doing our best even when our bodies decide to be much less than cooperative. You're doing great.
It really is. And being diabetic means everything takes SO MUCH LONGER to heal which is equally annoying.
But... I would have been crushed (not to mention lumbered with a treadmill) if I was told 'that's it you can't run anymore'... so I will take this as a small victory!
3 -
It’s a new month! As an easily distracted person, I appreciate the mindfulness angle.
So this month I plan to:
Keep carbs <50
Calories 1200-1300 plus any meaningful exercise calories
Intentional exercise 4 days a week
Find something to be happy about every day
4 -
3/1 Food on point (no red #'s at all YAY ME
) walked 2.74miles today ....I think I might have to walk early in the mornings (before home schooling ) It was over 70 degrees today and I felt it was a bit warm for my husky 4 -
3/1
Cals and carbs in line
Exercise 31 mins
It was sunny! Bring on the vitamin D.3 -
Mon 1/3
1) Libre Sensor - FBG (mmol/L) 7.9 ↗️
2) Carb Goal <150g 🟠 (115g)
3) Calories Goal < 🟢
4) C25K W1, S1 (Treadmill) ✅
5) Water - 46oz 💧💦2 -
I like the theme of mindfulness. I've been focusing on that lately, but in a somewhat different way. I'm back to morning meditation, evening taking stock, and journaling, and I'm also finding cooking a great way to be in the moment again. So I'll put "mindful day" on my checklist, among the usual. I am going to keep my hard carb goal at 80 g net carbs, protein at 85 g or more, but am aiming for lower carbs and higher protein on average.
Yesterday, yes on all of my basic goals:
(1) Mindful day
(2) Calories on point, 65 net carbs, 113 g protein
(3) Planned workout done (bike trainer)
(4) Rings closed and well over 10K steps4 -
March goals late (dentist appt and family visited last night)
1) Keep carbs <50
2) Workout total 4 hours/week
3) Eat more slowly to enjoy my food
SW 173 (yesterday)
GW 167 Reward will be a new Fitbit5 -
3/1 update
So I ended February with a loss of half a pound in the last week and a total of 5.4 since January.
Calories and carbs were good for the day and protein was just shy of my 100g or more a day. I was mindful of the fact I wanted to snack after dinner but refrained because I truly wasn’t hungry. I didn’t get to mediate or anything fun like that as I grabbed a couple of hours of sleep then worked all night and am still going. Likely won’t be a focus today either. I tried to take a look at the headspace app but didn’t want a monthly fee so I’ll try something else.5 -
3/2 food is on point and I did Richard Simmon's Broadway Blastoff for 62 minutes 5
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3/2
Cals way too low. Felt kinda crummy and food was not appealing. Therefore, exercise fell by the wayside as well. Much better today!3 -
Tue 2/3
1) Libre Sensor - FBG (mmol/L) 4.8 ➡️
2) Carb Goal <100g 🟢 (69g)
3) Calories Goal < 🟢
4) C25K W1, S1 (Spinbike) ✅
5) Water - 27oz 💧
Had the Astra-Zeneca jab - arm hurt like hell and ended up crashing out early. Arm still hurts like hell and not sure whether neck ache this morning (Wed) is down to DOMS from doing the extended physio rehab using most recent exercises or through the jab...
Today is a rest day as my sessions this week should have been cardio boxing and resistance band/weights work. Noping the hell out of either of those today... get back to it on Thursday if the aching stops.3 -
March 2:
1) Sleep (I'm adding this, it refers to the night before): bad, work on this
2) Mindfulness/gratitude practices: yes
3) Exercise plan: yes, ran in the morning, also had a nice walk
4) Apple rings: yes, hit them all early, way over my move goal
5) Steps: well over minimum goal of 10K (I think I will change this to 12K, and also easily over)
6) Calories and eating plan: calories were fine although I impulse snacked a bit which I think is due to how tired I was
7) 49 g net carbs and 111 g protein -- pleased with these numbers
Slept much better last night, so I feel good today.4 -
3/2
Weird day with my schedule being thrown off and sleep sadly lacking. I overate at dinner but still landed around maintenance calories for the day with carbs and protein on track.
MyFitnessPal didn’t register my strength training I squeaked in at near midnight but I did close my rings for the day. I’m looking at a meditation program online so hopefully I can start that in the next day or so.4 -
3/3 food is on point .... walked 5.70 miles with my daughter and Husky 4
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3/3
Carbs, Calories and protein all good. I ate too much meat at dinner as I had ordered take out and didn’t want leftovers so I finished it all and was miserable afterwards. Again, a result of under eating at lunch because I wasn’t feeling that hungry. Does that count as being mindful but doing it anyway? I’ll say no, just bad decisions!5 -
March 3:
1) Sleep: pretty good
2) Mindfulness/gratitude practices: yes
3) Exercise plan: yes, weights plus bike trainer, and a nice walk
4) Apple rings: yes, well over move and exercise goals
5) Steps: over minimum goal of 12K
6) Calories and eating plan: calories were good
7) 56 g net carbs and 113 g protein4 -
This month I’m planning on,
Practicing mindful eating
Sticking to my 1200 calories
Walking outside or in 3 days a week
Getting to bed by 11:pm (except Saturdays;)
3 -
This week... 2 workouts done
Logging and carb counting done
But my LORD my arm after the AZ jab!
Day 1 - aches, drippy snout, sneezing more than Lazarus, and huge headache.
Day 2 (Thursday) and I have seen more lively Dodos than my right arm - guess this week is NOT the week I will be practicing my golf swing in the garden
DAY 3 (Friday) - It feels more like I have been punched in the arm or (if anyone who wears a Libre sensor has lost an argument with a door frame... it feels like that).
Weekend I might try some Qi Gong Tai Chi and look forward to adding cardio boxing and weights back into the routine next week!5 -
3/3-3/4
I keep forgetting to check in so I guess I’d better up my game on the mindfulness 😂
Carbs under 50 ✅✅
Cals 1237, 1194 ✅✅
Exercise ✅❌
Had a lovely zoom with our daughter and my father last night. We are all on different continents and I miss them so much. So that was my very, very happy thing.2 -
This week... 2 workouts done
Logging and carb counting done
But my LORD my arm after the AZ jab!
Day 1 - aches, drippy snout, sneezing more than Lazarus, and huge headache.
Day 2 (Thursday) and I have seen more lively Dodos than my right arm - guess this week is NOT the week I will be practicing my golf swing in the garden
DAY 3 (Friday) - It feels more like I have been punched in the arm or (if anyone who wears a Libre sensor has lost an argument with a door frame... it feels like that).
Weekend I might try some Qi Gong Tai Chi and look forward to adding cardio boxing and weights back into the routine next week!
Ouch! I hope you feel better soon!
2 -
Today I feel a lot better but come what may I am glad I had it, and should get the second one within 10-12 weeks.Ringbearer2 wrote: »This week... 2 workouts done
Logging and carb counting done
But my LORD my arm after the AZ jab!
Day 1 - aches, drippy snout, sneezing more than Lazarus, and huge headache.
Day 2 (Thursday) and I have seen more lively Dodos than my right arm - guess this week is NOT the week I will be practicing my golf swing in the garden
DAY 3 (Friday) - It feels more like I have been punched in the arm or (if anyone who wears a Libre sensor has lost an argument with a door frame... it feels like that).
Weekend I might try some Qi Gong Tai Chi and look forward to adding cardio boxing and weights back into the routine next week!
Ouch! I hope you feel better soon!
But in terms of my glorious comeback after a month of knee issues and working Aussie hours, it was unfortunate timing.
The advice my bestie gave me to massage the arm a lot and pop solpadeine (codeine and paracetemol) like smarties was good advice! Luckily we in the UK can get that over the counter and I always have my US colleagues begging for a strip of my stash when I am covering tournaments overseas!)
Interestingly - there was a piece on a BBC program that people with arthritic issues are finding that those are being eased with the advent of the jab - so I am monitoring closely. Knee certainly is a lot less grumbly since I had it.. and I only really had the solpadeine on the first day because I had so many aches in my shoulder, neck and headaches.
Watch this space, I guess!
4 -
March 4:
1) Sleep: okay, woke up a bit earlier than I should have
2) Mindfulness/gratitude practices: yes
3) Exercise plan: rest day, did a nice longer walk plus a decent amount of movement during the day
4) Apple rings: yes, closed all
5) Steps: over 15K
6) Calories and eating plan: calories were good, bit higher than usual since yesterday was lower
7) 71 g net carbs and 100 g protein -- slightly higher carb day for me, but okay
3 -
3/4
Calories, carbs and protein all on track for the day. Got out and walked in the cold to invigorate my tired body. Feel asleep by 8 on the couch!
I did answer a short mindfulness survey on my health plan website so maybe I can start some exercises this weekend.2 -
3/4 Food on point and We walked 5.21 miles 2
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3/5
Calories over for the day but carbs and protein fell in line with goals. I felt very hungry at dinner then had a snack even though I felt satisfied. I was tired so should have just gone to bed. I’m starting to have some sugar cravings but so far have been successful in beating them. My birthday is coming up so I have decided to have a flex day but know my stomach won’t thank me for it. Portion control will be key!3 -
March 5:
1) Sleep: up too early again
2) Mindfulness/gratitude practices: yes
3) Exercise plan: run and weights, felt good
4) Apple rings: yes, closed all, well over move and exercise
5) Steps: over 15K
6) Calories and eating plan: calories were fine, I changed my dinner plan to include a grilled cheese (very rare treat for me) for various reasons, and was happy I did so, even though I was a bit off plan. Ended up quite satisfied with my dinner and feeling good.
7) 106 g net carbs and 89 g protein -- higher carb day, but as noted above I was good with it
3
