March 2018 Mindfulness Challenge: Week 4 (3/22-3/31)

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baconslave
baconslave Posts: 6,958 Member
Challenge blurb repeat :wink:
baconslave wrote: »
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. :wink:

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 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.
http://zenhabits.net/mindful-eating/


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.







Replies

  • Cadori
    Cadori Posts: 4,810 Member
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    Food - :+1:
    Water - :+1:
    Sleep - :-1: Stayed up too late
    Mindfulness - :+1:
    Exercise - :+1:
    Workout B
    RDL- 1x5 @ 90 pounds
    Overhead press - 3x8 @ 40 pounds
    Lat pulldown - 3x8 @ 80 pounds
    Lunges - 3x20 walking
  • canadjineh
    canadjineh Posts: 5,396 Member
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    Water, yes
    Magnesium, GABA, Reishi extract, yes

    Man, seems I always start off with this logging but then let it drop as I HATE it. These are the two things I need to focus on right now to help me get enough quality sleep (and accompanying benefits). So far so good, but my days start at 1 PM and continue on til 5:30 AM the 'next day'.
    Too much for da bwain :s
  • bozmo
    bozmo Posts: 177 Member
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    3/22
    plan it :)
    log it :)
    eat it :)

    Feeling great!
  • canadjineh
    canadjineh Posts: 5,396 Member
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    Water - yes
    Magnesium, GABA, Reishi extract, yes
    two days for the win!! o:)
  • bozmo
    bozmo Posts: 177 Member
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    3/23
    plan it :)
    log it :)
    eat it :)

    have a couple of beers on a Friday night... :(

    I did lose 2 lbs this week - so overall a win!
  • canadjineh
    canadjineh Posts: 5,396 Member
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    Dammit!
    Unthinkingly ate olives and a grilled burger patty for breaky at 3pm yesterday, before remembering I should have taken my Reishi (and other empty tummy supplements) 1/2 hr beforehand. :(
    But, I did get my Mag & GABA in before bed last night :)
  • tishsmith101
    tishsmith101 Posts: 1,588 Member
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    Still following my goals but perhaps I'm eating more than I think since I'm not seeing any changes in either my scale or measurements. I need to overhaul my go to foods beginning today, not waiting for a new month.
  • bozmo
    bozmo Posts: 177 Member
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    3/25
    plan it :)
    log it :)
    eat it :)
  • canadjineh
    canadjineh Posts: 5,396 Member
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    Did make my supplements goals yesterday!
    And on my way to make it for today. Just need to make sure I take my Mag and GABA before bed at 5:30AM tomorrow and not blow it off because I'm tired.
    Dammit, I almost forgot - no sleep for me tomorrow morning because I have to take my elderly parents to the lab for fasting blood tests. *sigh* that will mean at least 24 hours without sleep :(
  • bozmo
    bozmo Posts: 177 Member
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    3/26
    plan it :)
    log it :)
    eat it :)

    I'm up a few pounds this week. WT.....???
  • bozmo
    bozmo Posts: 177 Member
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    3/27
    plan it :)
    log it :)
    eat it :)

    I had a few temp crowns at the dentist. Had to eat melted cheese for dinner.
  • Cadori
    Cadori Posts: 4,810 Member
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    Food, water and sleep have all been good this week.

    I got all my workouts in so far. I'm doing a deload week with my strength training and will switch up my program slightly starting next week as I've been doing the same thing for 3 months straight now.

    I don't know if it's related to deloading on Monday, but the time on my endurance training got better yesterday and then again today. I did a mile in 13:50 today at my target low heart rate. When I started this 6 weeks ago I had a 16:41 mile at this heart rate.
  • elize7
    elize7 Posts: 1,088 Member
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    Was not an altogether great month for my goal of increasing/maintaining steps... but it was a very good month in other areas of health related topics.
    I can be happy about that, even if I'm a bit perplexed by how unreliable my daily choices can be.
    I guess it's good that my unplanned choices are at least in overall alignment with my major goal.
    Who is this person who appears to be running the show in my brain? That is the big mystery.
    Onward to the April challenge for me....not sure what my goal for this month will be...
  • canadjineh
    canadjineh Posts: 5,396 Member
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    Managed to get through the 24 hours without sleep... unfortunately parents forgot their BG meters that were to go with them for blood testing at the lab.... meaning we had to travel another 20 minutes back home to get them, then 20 more back to the lab again.
    I managed to get all my supplements in at the right times yesterday and should again today :)
  • tishsmith101
    tishsmith101 Posts: 1,588 Member
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    3/26-3/28
    Have not been eating dinner at the table but have been mindfully slowing down while eating.
    Meal planning has been on target and logging is getting done but not necessarily in the morning.
    Taking spin class 2x/week plus bowling on Sundays is feeling good.

    This week I decided to revisit bulletproof coffee and have been loving it. Thinking about other changes I can make going forward.
  • bozmo
    bozmo Posts: 177 Member
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    3/28 - 3/29
    plan it :)
    log it :)
    eat it :)

    Had some stress set backs this week. Not too bad, but not a calming time. Regardless, I'm ANOTHER notch down on the belt today! Its been about a month since the last notch celebration, so this is awesome!!!
  • asgentr
    asgentr Posts: 228 Member
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    I'm back to keto after about 8 months of hiatus. I gained 20lbs during that time. My daughter has been having daily 1.5 - 2 hour tantrums this week and the stress normally drives me to food, but this week I have been choosing healthier. At the moment I am eating a can of tuna with mayo and pickles as my child rages around me. I'm still working on keeping my stress levels down in the middle of such a storm.
  • canadjineh
    canadjineh Posts: 5,396 Member
    edited March 2018
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    @asgentr does your daughter have behavioural issues due to food sensitivities (just wondering - not judging)? A friend of mine has a son (now a teen) who has low functioning autism with major screaming tantrums... he improved a lot on a gluten free diet which he was lucky enough to like. I know food textures and flavours can be an issue for many too.

    Got my Mag & GABA in last night and a freakin' full on 8 hours of sleep finally.
    And remembered to take my reishi and other pre-eats supplements this afternoon.

    Tonight will be good too, I KNOW IT!
  • asgentr
    asgentr Posts: 228 Member
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    Canadajineh, we are not sure what the root of the issue is, but we are having her evaluated (a slow process). She is a sweet, social creature that just turns into a storm frequently. I've heard of gluten leading to such issues, but she is such a selective eater that I haven't found a way to eliminate it without her starving.

    I've had a few good days and I'm hopeful about this month.
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