In my first week on the Quantified Diet randomly assigned Mindful Eating plan, I have done the following things:
- I have eaten at the table for most of my dinners and a few of my breakfasts (instead of on the sofa)
- I have been putting my fork/spoon/piece of food down between bites to encourage slower eating
- I have literally slowed down my chewing and increased the number of chews as I eat a biteful of food
- I have taken a few moments before I eat to look at my food and enjoy the differences of colours and visual textures
- I have smelled my foods as I prepare them; I’ve closed my eyes and savoured those smells, searching my mind for associations
- I have focused on experiencing the wonderful textures and flavours in each biteful of food
- I have prepared more whole foods and “from scratch” meals than eaten takeout or restaurant food
- I have snacked almost exclusively on fruit instead of chocolate and baked goods
It’s not terribly hard to do. In fact, it’s ridiculously easy to do. The hardest part of it is to remember to do one or more of these mindful eating techniques while eating.
Additionally, I’ve bought more veggies to enjoy. My walking numbers have also gone up this week.
Week 1 Results:
2.1 lbs weight LOSS
1.0% body fat percentage LOSS
The -38C windchills on my Tuesday morning commute inspired me try and save a few minutes by taking what seemed to be a quicker route through the park versus down the incredibly icy sidewalks. I was almost in tears after five minutes in the brutal cold and it had taken me three times as long to get 3/4 of the way to my bus stop because of the ice everywhere. With one misstep, I pitched forward, completely lost my footing and was flat on my face. The image accompanying this post is my badge of honour from a Canadian winter. Blargh! That picture is from this morning and it’s actually looking much better, I think.
I'm restarting my 13 week running program today. Why don't you join me? It begins with a week of easy walking to prepare your body. Linkage: http://www.runstrong.org/13weekprogram.pdf
I had a full 9 hours of sleep last night and feel like a totally new woman. I’ve been sleeping 4-5 hours every night and it caught up with me, finally. My goal for next week is to tuck myself into bed at a normal time on Monday-Thursday.
I’m participating in the crowd-sourced Quantitative Diet study going on through Lift. I’ve been given the Mindful Eating Diet. Essentially I’m going to eat more mindfully one step at a time.
Today’s task: eat one meal using a mindful eating technique. My technique tonight was to eat dinner at a table. I still looked at my phone occasionally and I ate far too fast, bu I ate at the kitchen table and not on the sofa. Yay me!
I’m also doing the Eat More Vegetables plan on Lift. Today’s first task: make a list of veg and fruits you like and one’s you’ve never tried.
Stuff I Like
- brussel sprouts
- green beans
- green onions
- sweet peppers
- snow peas
Though I’ve eaten them before, it’s not often; I’d like to try squash but I don’t get much support at home. I’d also like to try jicama, but I think I have a familiarity with a lot of veggies that I don’t really need the second list. I could easily eat a wide variety of fresh foods if I committed myself to it.
I’ll also be starting the Easing Into Running plan shortly. I’ll be starting on a day that is not snowing and not -22C. I really enjoyed my attempt at starting a running program but it was far too intense for me. This plan is much, much more gentle.
I’ll be writing about my experience with the Quantitative Diet program in the Lift Community on Medium. You can read my first piece They Don’t Carry Girdles In My Size.
Cracked, this was like music to my ears. In some ways, it summed up my feelings about life and people quite tidily. Do something! Don’t sit around and talk about doing something or how sweet/good/clever you are because you once thought of this thing you /could/ do or maybe once did. I might fail at doing plenty but I’m generally actively /doing/.
6 Harsh Truths That Will Make You A Better Person
Now, go! Be bold!
Close today, ladies and gentlemen.
This was the best thing I’ve seen in a long time. Disclosing that I haven’t seen all six parts — I’m on part 2 — but I really like the message. I was prepared for a knee-jerk reaction as soon as I figured he was talking about a low carb diet (I’m not a fan of certain whole-food, low carb movements because of their cult-like WooWoo feel and following) but I was totally swayed by his two-sided approach. The presenter of this lecture is Dr. Jason Fung, a doctor affiliated with Scarborough General Hospital. You can read more about him here -> http://kidneylifescience.ca/
Here is part 1:
Looking forward to finishing the series.
It’s already influenced my breakfast decisions today. I had an egg white omelet with 1/2 an avocado and a bit of sriracha, and a coffee with just one sugar. That’s half of my norm — need to start somewhere.
I finally stepped on the scale this morning after successfully avoiding it for more than a month, and it confirmed what my too tight clothing has been telling me. (BTW, the scale image to the left cracks me up. That blue light … it’s like the dread that goes directly to my noggin as I await the final number on my Aria scale.)
Anyhow, I’m going to re-prioritize a little. I focus exactly ZERO attention right now on my health and well-being. Nothing. I focus all my attention on school, my family, business and other people. For the last few months, I have spent a little on my home which keeps it from being a total sty but just the bare minimum. I have free time but I often use it to just zone out rather than doing anything productive because I’m mentally tapped and frazzled at the end of the day. I suppose zoning out is for me but it doesn’t feel that way — it feels like survival. Anyone know what I mean?
I started today with just being mindful of what I’m eating, and writing it down with an amount. Writing it down is key for me. I want to see that I’m eating things in balance. I’ll start with that and see where I’m at next week. You thrive where you place your energy and I need to place more on a healthier me, too.
This article is brilliant and completely in line with what I have been talking about regarding habits. Basically: if it’s the system or plan that gets you to your goal, set up and follow the system and don’t even pay attention to the goal and you’ll get there anyway without the stress of looking at that seemingly unattainable goal out there in the future.
Duh! That’s one of those brilliantly simple and obvious things that seem like an epiphany when you figure it out.
A system is a plan made up of repeated steps. Repeated steps are just habits.
My goal is to re-shape my body in such a way that it works better and fits betters into my clothing. It doesn’t matter what the specific numbers or sizes are. My system is to change the way I eat long term and get more activity in – in an organic way, I’m no dieting gym-bunny. The habits I need to make that system work are adding vegetables into all of my meals, increasing the amount of water I eat, improving the quality of my snacks while reducing the amount of snacks I eat, getting my 10,000 steps a day and starting a running training program.
If I make all those habits regular, if I turn them into a system that repeats over and over and over then the goal will happen whether I think about it or not. So, I’m not going to be miserable focusing on the 50lbs I was hoping to lose by summer. I won’t feel like it’s so far away and so huge and unattainable that I should not bother at all. No, instead I will think about my habits – establishing and maintaining them – so that all the little things I need to do to achieve my goals will be completed, on auto-pilot. One day I will wake up and realise that I’m achieving my goals, and even better: I’m achieving them easily, with little thought or inconvenience.
What kind of habits are you trying to establish?