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March Mindfulness Challenge 2022
baconslave
Posts: 7,041 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:
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."
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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Need more help with the "how" of mindfulness? 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. Let me know if any are broken. I haven't had time to check through them. Busy busy.
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-243/0 -
My March Goals
Stay within 5% carbs
Drink 120 oz. water daily
walk 3 days a week with my daughter and husky
Do PiYo Dvd's 5 days a week
Meal Prep on Sundays
Get 10,000 steps a day
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2022 ~ Feb 28 ~ 166.0 lbs
Starting weight: 8/26/21 - 214 lbs
9/30/21 - 204.6 lbs
10/31/21 - 194.0 lbs
11/30/21 - 185.8 lbs
12/31/21 - 179.4 lbs
1/31/22 - 176.2 lbs
2/28/22 - 166.0 lbs
March 2022 Goals: Get down to 160 or lower
Overall Goal: 150 lbs or lower
I've lost 10 pounds for the month of February. But it was a roller coaster ride, that's for sure. So for Mindful March, I am going to do my best to not be mad, sad or what have you when I gain a few pounds. I know that's just how our bodies run sometimes. And as long as I maintain a deficit, keep carbs low, I should continue losing.
I went shopping for clothes this weekend. Just a few things. I tried on a size 14 pairs of jeans and just for sh!ts and giggles, I brought in a pair of size 12. The 14s went back on the shelf and I brought home the size 12s! And wore them on my date!
I still feel big. I can tell in the mirror and the fact that I am wearing smaller sized clothing that I am not, but in my mind, I am still the big girl. And I think that is the gist of why I feel so bad when the scale shows a gain. I KNOW that a gain doesn't mean I'm doomed for failure. But it still messes with my mind. I need to remember how far I've come and be happy with where I am now. So that is my goal for this month. To be happy and thankful.
Namaste all you beautiful people!5 -
My goal for March will be to focus on what I’ve got that’s working for me and stop trying to push myself, stop thinking about the next thing and just be grateful for where I am. Focus on how good the right foods make me feel. Focus on how good the right amount of exercise feels.
This is a really good month for me to do this. I’ve got a big birthday coming up this month (50!). We’ve booked a few days at a hotel near the New Forest where we were supposed to go a few years ago and then covid restrictions hit. So a really good time for me to focus on the good things and be really present in the here and now.3 -
NYPhotographer2021 wrote: »2022 ~ Feb 28 ~ 166.0 lbs
Starting weight: 8/26/21 - 214 lbs
9/30/21 - 204.6 lbs
10/31/21 - 194.0 lbs
11/30/21 - 185.8 lbs
12/31/21 - 179.4 lbs
1/31/22 - 176.2 lbs
2/28/22 - 166.0 lbs
March 2022 Goals: Get down to 160 or lower
Overall Goal: 150 lbs or lower
I've lost 10 pounds for the month of February. But it was a roller coaster ride, that's for sure. So for Mindful March, I am going to do my best to not be mad, sad or what have you when I gain a few pounds. I know that's just how our bodies run sometimes. And as long as I maintain a deficit, keep carbs low, I should continue losing.
I went shopping for clothes this weekend. Just a few things. I tried on a size 14 pairs of jeans and just for sh!ts and giggles, I brought in a pair of size 12. The 14s went back on the shelf and I brought home the size 12s! And wore them on my date!
I still feel big. I can tell in the mirror and the fact that I am wearing smaller sized clothing that I am not, but in my mind, I am still the big girl. And I think that is the gist of why I feel so bad when the scale shows a gain. I KNOW that a gain doesn't mean I'm doomed for failure. But it still messes with my mind. I need to remember how far I've come and be happy with where I am now. So that is my goal for this month. To be happy and thankful.
Namaste all you beautiful people!
It does take awhile for that to go away. And sometimes I still feel enormous occasionally years and years later. Hang in there. It will get better.
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March goal:
Pay more attention. Re: Logging. I'm tired of logging. I don't generally do it fully the I just eyeball what I've trained myself to see as good portions. But if I'm not measuring higher calorie things accurately like cheese or oil or sour cream or grab one extra handful of nuts...that does things. So it's time to stop lazy logging.
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For March, I plan to continue to be mindful of eating when hungry and stopping when satisfied. I’m starting to get better at this but I want it to become habit. I believe this also helps me stay within calorie budgets to drop a few pounds. I gained 1.8 in February but am hoping that is more muscle than anything. I’ll do measurements at the end of this week to see what change happened there.3
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I've not been here in awhile. I had some health issues, dropped off the keto plan, and gained a lot of weight. I've gotten way too accustomed to overeating and under-moving! As of today I'm back to low carb but don't intend to go to keto levels at this time. I'm going somewhat easy on my goals as I've recently had surgery so I need to build my fitness levels back up.
March goals:
Under 100 carbs daily.
Be active 3x a week for at least 20 minutes.
Eat more produce.
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My body has become too accustomed to staying around 50-60 carbs a day so I have to change that to see any results.
SW 170
March GW 165
Long term GW <150
40 carbs/day or under (changed my diary settings but only allows 5% changes and now reads 35)
Drink 80 oz water/day
5000 steps/day regardless of other exercise
Portion out all planned snacks into individual containers to prevent my version of Baconslave's lazy logging
Meal prep for real this month
As the weather warms up I'd like to get outside more. Maybe if I buy myself some better walking shoes, I can make that happen.3 -
2022 ~ Mar 1 ~ 164.4 lbs
Starting weight: 8/26/21 - 214 lbs
9/30/21 - 204.6 lbs
10/31/21 - 194.0 lbs
11/30/21 - 185.8 lbs
12/31/21 - 179.4 lbs
1/31/22 - 176.2 lbs
2/28/22 - 166.0 lbs
March 2022 Goals: Get down to 160 or lower
Overall Goal: 150 lbs or lower
Happy Fat Tuesday! Why is it called that anyway?
Today, I will be mindful of what my food tastes like. I am going on a second date with the man I went out to eat with on Saturday. This time I asked him out! And am paying! We are going to a restaurant that has a band, but not keto-ish or low carb foods. So I am prepared to eat higher than normal carbs and instead of inhaling them as I have before, I plan on savoring the food. Being mindful of when I am full and push away the plate instead of eating it all. I need to start thinking about being able to eat higher carb foods OCASSIONALLY without guilt or shame.
Today, and everyday, I will be mindful and thankful that I live in a country where I am free to do these things. I don't have to hide in bunkers or flee my homeland, away from tyranny. Prayers to the people of Ukraine.6 -
SW 170 (yesterday)
CW 168.5 (this morning)
GW 165 (3/31)
I revised my goals a little to be SMART (Specific, Measurable, Achievable, Relevant, Time-bound)
80oz water daily
Keep carbs under 40
Keep cal between 1200-1300
Do my house stairs 10x a day
Get in 5000 steps a day regardless of my planned exercise
Better meal prep-portioning out all snacks (meals I do ok with)
Use my stand up desk at least 1 hour a day
I'm actually going to use the new sneakers as a reward for reaching my goal weight this month.3 -
NYPhotographer2021 wrote: »
Happy Fat Tuesday! Why is it called that anyway?
Lent starts tomorrow so it's a last day of indulgence for people who are giving things up.3 -
NYPhotographer2021 wrote: »
Happy Fat Tuesday! Why is it called that anyway?
Lent starts tomorrow so it's a last day of indulgence for people who are giving things up.
That's right! I forgot about that! Thanks for the explanation!0 -
NYPhotographer2021 wrote: »
Happy Fat Tuesday! Why is it called that anyway?
They used up their fat in the house before Ash Wednesday, if I'm not mistaken.
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2022 ~ Mar 2 ~ 165.6 lbs
Starting weight: 8/26/21 - 214 lbs
9/30/21 - 204.6 lbs
10/31/21 - 194.0 lbs
11/30/21 - 185.8 lbs
12/31/21 - 179.4 lbs
1/31/22 - 176.2 lbs
2/28/22 - 166.0 lbs
March 2022 Goals: Get down to 160 or lower
Overall Goal: 150 lbs or lower
Up a pound but I had fun last night! Back to it today. Tonight's country line dancing class so I should be able to dance away that pound and have it take a friend or 2 along with it! Have a great day!4 -
SW 170
CW 167.5
GW 165 (3/31)
80oz water daily - Almost
Keep carbs under 40 - 38
Keep cal between 1200-1300 - 1225
Do my house stairs 10x a day - 5
Get in 5000 steps a day regardless of my planned exercise - 5124
Better meal prep-portioning out all snacks - Cut up an orange to split over 4 days (it's a start)
Use my stand up desk at least 1 hour a day - Crap I forgot4 -
3/1 was not a great day. I ate earlier than normal because I was hungry, grazed on healthy stuff but very little at lunch then overate a bit for dinner because of eating light early and from boredom. Today will be better!5
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2022 ~ Feb 28 ~ 227.8 lbs
Weight loss slowed down in February. I was a bit discouraged but identified the culprits as eating out too often, having frequent meals and overeating at times. I had trouble with late night snacking but now that I’ve moved my one meal a day to the evenings, I don’t snack afterwards.
03/01/21 – 270.0
12/03/21 – 248.0
12/31/21 – 239.8
02/01/22 - 232.4
02/28/22 – 227.8 lbs
Ultimate goal 170 or lower
March 2022 Goals: Get down to 222 or lower
I want to be more active. I’ll spend more time outdoors gardening and go to the pool and swim when the weather permits. I’ll walk to the mailbox instead of taking my golf cart. I’ll walk more in stores. I’ll quit being so “hermitlike” and participate in community activities. I'll log my calories on MFP and keep up with this thread.
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Jan 3 weight: 185.8
Feb end weight: 178.6
CW: 178.6
GW for March: 174.6
UGW: 165
Ambitious goal again. Hoping stuff will start working like it is supposed to. Knowing it isn't likely.
Anyway, as long as I'm losing, I'll take it
Busy as heck yesterday running kids around places since their cars are still out of commission.
the inlaws carb poisoned me over the weekend. Our definitions of low-carb differ wildly apparently. But that's ok.
Scale still stuck up at 178.6. I somehow aggravated my sciatic nerve, and also am having an autoimmune flare so the whole right side of my body is ouchy in the joints and spine replete with headache behind the right eye.
So exercise is still happening but is mostly just walking until it sorts itself out.
Today I begin to laser focus on logging.5 -
3/2 My eating is going well ......I haven't worked out due to migraines/headaches and hip pain.. I just can't catch a break ...carbs are in check ..water is on point4
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3/1/22
Under 100 carbs daily = 32
Be active 3x a week for at least 20 minutes. no
Eat more produce. I had some cauliflower in my lunch but otherwise not so much
Yesterday was one of those days....family issues. Then an issue getting an online Walmart order fulfilled that led me to spending an hour inside Walmart after work. Then I mobile ordered wings and when I went to get them the fryer had broke and they had a potential gas issue so no wings and I have to call today for a refund. By that time I had a migraine and I really just wanted some carbs but I ordered wings from another restaurant and preserved. I had planned to have a salad with the original order but since it was after 8 before I finally got dinner home I just had wings and didn't make salad. Hopefully today will go smoother! I have an instant pot Korean beef stew recipe I'm planning to try.5 -
Yesterday I decided I would limit my social media activity and not allow myself to check it after dinner. Didn’t quite manage to avoid it completely but I did go a couple of hours just actually watching tv and focusing on the programmes instead of constantly looking at other things. It was good.
Today I had to work late so made myself sit down and have dinner before I came on here. So I’m feeling nicely full and relaxed.
All the awful things happening in the world right now has been stressing me out so this was the right thing to do. It’s reminded me of how lucky I am to be where I am and to have what I have. No my life isn’t perfect and I’m having to eat a very restrictive diet but I have a lot of good things in my life.4 -
March 3 ~ 165.6
No change from yesterday. I feel like I've been hit by a freight train though. Our line dance instructor really took us through the wringer last night! According to my Fitbit, I walked 8432 steps, but that was for the whole day. I did a lot of walking at the office yesterday. My feet, legs, back and shoulders were killing me. But I had fun! I guess that's the main thing...to have fun while exercising. So I've accomplished that! Have a great day!2 -
SW 170
CW 168.5
GW 165 (3/31)
80oz water daily - Almost
Keep carbs under 40 - 39
Keep cal between 1200-1300 - 1182
Do my house stairs 10x a day - 6
Get in 5000 steps a day regardless of my planned exercise - 3926
Better meal prep-portioning out all snacks-nothing-kids came for dinner ❤
Use my stand up desk at least 1 hour a day - YES!!4 -
Having to rethink my diet again, suffering awful symptoms again after cutting out dairy. My body hates too much dairy but it also hates zero carb and zero dairy. Symptoms are so bad I can’t carry on. Looked over my food and symptoms diary and I feel my absolute best when I’m eating carnivore with limited lactose free dairy. So that’s what I’m going back to.
Going to focus for the rest of the month on how I’m feeling after eating and narrow down exactly what I need. Mindful eating with the focus on exactly how it makes my body feel, not just my stomach but everything else.4 -
3/2/22
Under 100 carbs daily = 47
Be active 3x a week for at least 20 minutes. Took a 25 minute walk while dinner cooked
Eat more produce. yes, added a salad to dinner.
Yesterday I stuck to my goals and it was good. Today I've come to work a little underprepared but I'm sure I can work it out to stay on track.4 -
Megan_smartiepants1970 wrote: »3/2 My eating is going well ......I haven't worked out due to migraines/headaches and hip pain.. I just can't catch a break ...carbs are in check ..water is on point
I'm sorry. The right side of my body especially hip, neck and shoulder just won't quit hurting me.
Will this crap leave us alone soon, please!
Wishing you feel better asap! 2 -
I logged.
I also ate a big handful of nuts I didn't log b/c I was stressed. I may have to pre-portion them earlier and brush my teeth before coming downstairs to shoo the kids all to their rooms for the night.
Otherwise...did good. Just walked yesterday. I was going to do some arms today, but I slept wrong on my already pissy neck/shoulder so that's a nope. At least I'll still be moving.3 -
baconslave wrote: »Megan_smartiepants1970 wrote: »3/2 My eating is going well ......I haven't worked out due to migraines/headaches and hip pain.. I just can't catch a break ...carbs are in check ..water is on point
I'm sorry. The right side of my body especially hip, neck and shoulder just won't quit hurting me.
Will this crap leave us alone soon, please!
Wishing you feel better asap!
Thanks I hope you feel better soon too ... My Dr had me on gabapendin 300mg for my hips which did nothing ...I quit taking it on Feb 28th due to crying out of the blue, mood changes, felt like my chest was going to come out of my chest, anxiety (which I never experienced) it was awful ... Dr called today so I told him about it and he said don't take it I felt like saying duh lol2 -
March 4 ~ 165.8
Still no loss. I shouldn't be surprised but I am! LOL! Oh well, just do as baconslave always says: Keep calm and Keto on. And so I shall! Have a beautiful day today!2
