[Beholden]

Mindful eatting is the key to learning how to change eatting habits you currently have that aren't working for you.

1. weigh the pros and cons to what you buy in the grocery store.

example, if you buy fresh apples and carrots rather than candy and chips for a healthy snack, they won't be in your home where you will be tempted to have an unhealthy snack.

motivation VS temptation

[Fresia]

Rediscover food and slow down eating by:

1. noticing the sensation of the the fork/spoon (and setting it down between bites) or noticing the texture of the food item in between the fingers while eating;

2. then noticing the smell, taste, and texture of each bite; and

3. chewing thoroughly.

It gives the body more time to register that we've eaten, to eat the right amount, and less likely to overeat if this is a concern.

[Beholden]

Exactly Fresia!

At my weight loss group a psychologist lead the class and we did exactly that. The only food that they could easily get from the vending machine was a bag of peanuts and someone had a small box of raisins.

She gave each of us one peanut and one raisin. She lead us all in a 'Mindful' relaxation exercise. We closed our eyes, as she told us to pick up the raisin first and we touched it and smelled it, and put it in our mouths.

Rolled it around inside our mouths, did some deep breathing along the way as well. Took a tiny bit. Just held it in our mouths, chewed the tiny piece and really enjoyed every aspect of it we could and then chewed the larger part and relished its texture, pressing it on the roof of our mouths, whatever it took to make that one little raisin last and last with as many of our senses we could find. Feeling grateful that you have one raisin

We listened to her and just followed her guided mindfulness speech with our peanut too.

The art and pleasure of eatting is worth trying once in a while.

The goal of this exercise was to make us slow down and de-stress, it is so healthy for us not to rush through the most basic part of live.

[eggsinfinitum]

I've noticed that by leaving the food item out on the counter that I am giving myself permission to have more, but when I put the food away in the pantry or cupboard and say to myself, "No more!" then I have more of a chance to be successful, and I'm building up my will power. The best choice is probably to not buy it in the first place, but then I don't have a chance to build my will power and get into good snacking habits.

[Beholden]

Great thinking Egg.

When I put the more unhealthy food items behind cupboard doors, there is less temptation.

I also am MINDFUL about buying large bags of chips etc. The little one servcng size bags, like for a kids lunch bag is what I bought last time I brought them into the house. It was a huge box of 50 variety. Portion control is MINDFUL and I enjoy every last lick of the fingers when I eat Cheetoes.

Cheetoes are one of those food types that would be great to eat MINDFULLY. Like in that exercise we did. Looks, texture, flavorful and "smellfull" the either crunch or melt in the mouth and are interesting right down to that finger food quality.

[Beholden]

Here is a link/blog about MINDFUL EATING

http://www.theramblingepicure.com/archives/301

And another:

http://www.positivelypositive.com/20...indful-eating/

[carla.cdt]

Hunger rains

Like a summer storm
hunger pours down.
Loud.
Strong.
Sudden.

Eating I notice how
the heavy rains diminish.
Slowly, hunger reduces
to a persistent drizzle.
Finally, a soft patter of raindrops.
Then, quiet, as the dry
ground drinks in the wet.

When the sun appears.
I calmly take my last bite
ending this meal.

From Donald Altman

[carla.cdt]

Here is another one from Donald Altman

Hunger and taste

Where is hunger?

Is hunger in my eyes
when I see french fries?

Is it in my craving mind
when chocolate I find?

Is it in my mood
when grumpy before eating food?

Is it in my nose
when sniffing hot tacos?

Before and during eating
I closely observe
all the ways and places
my hunger shows up.