9-3-19 7:40 am 326.6 Lbs ⇧ .8
On June 24th I weighed in at 360.3 Lbs. At the VA's MOVE! class we covered Mindfulness and how it related to eating. Here's what we learned:
"Mindfulness means being fully aware of what is going on within and around you at each moment."
Talk about overwhelming...
"Being mindful involves being aware of yourself and your surroundings physically, emotionally
and mentally."
That sound exhausting...
"It means paying attention to each changing moment."
That doesn't seem hard at all - 😏(she said sarcastically)
Mindfulness of your eating is being aware your feelings both physical and emotional.
Dr Susan Albers a psychologist from Cleveland who has writen 7 books of the subject. of mindfulness. This lesson's handouts featured graphics from her program including this variation on the My Plate theme.
Near the end of the class the dietitian had us do a mindfulness exercise. She place in front of each of us a clear snack sized ziplock bag with single raisin in it. We were instructed not to touch it or even look at it yet.
Once we all had a baggie in front of us, she lead us in "Observing" the sight of the raisin trap inside plastic.
What color was it? Black with brown highlights😐
Does the sight of it cause your stomach to rumble? That's would be aah? No. 😒
Does it make your mouth water? not especially😕
Then she had us pick up the bag and take a moment to weigh it in our hand and be aware how we felt before opening the ziplock. huh?👀
After opening but before we removed the raisin from its confines She had us take a moment smell the raisin . 👃 snif
We finally pluck the tiny fruit from the bag,
but we weren't to eat it just yet. First we rolled it between our fingers experiencing its texture. 👌
Finally we placed the lone raisin on own tongue. 😋 But we weren't to swallow it yet. We had to chew it and roll it around our mouth. Savoring it.
All kidding aside I'd like to point this is a room with a dozen military veterans, most served in Veit Nan and at least one from the Korean Conflict, We had been conditioned to eat our meals by an institution that allowed a half an hour for said meals.
The allotted time included travel to the mess hall and back to your duty station. That was in addition to waiting in a line to receive your food.
This left you maybe 5 to 10 minutes to consume your meal.🕜
On top of that you didn't really want to contemplate the mess's cuisine for any length of time.😝
I have to admit that as I chewed my raisin as instructed I found it next to impossible to keep from actually swallowing the tiny pieces of my masticated raisin.
The dietitian closed the class with an assignment to eat two meals. One meal you eat as you normally would while timing it. Then on another day practice mindful eating and try to make the meal last 20 minutes.
In my next post I'll Let you know how I did.
On June 24th I weighed in at 360.3 Lbs. At the VA's MOVE! class we covered Mindfulness and how it related to eating. Here's what we learned:
"Mindfulness means being fully aware of what is going on within and around you at each moment."
Talk about overwhelming...
"Being mindful involves being aware of yourself and your surroundings physically, emotionally
and mentally."
That sound exhausting...
"It means paying attention to each changing moment."
That doesn't seem hard at all - 😏(she said sarcastically)
Mindfulness of your eating is being aware your feelings both physical and emotional.
- Noticing our state of hunger or fullness rating it on a scale of 1 to 10.
- Turn off the TV and pay attention to your meal.
- What food do you like or which that you don't ?
- Savoring your food -color, smell, texture and flavor.
- How quickly are you eating?
- Are you bored, tired, anxious... ect.?
- Contemplate where the food came from and the process to prepare it.
- Sit Down
- Slowly Chew
- Savor
- Simplify
- Smile
Dr Susan Albers a psychologist from Cleveland who has writen 7 books of the subject. of mindfulness. This lesson's handouts featured graphics from her program including this variation on the My Plate theme.
Near the end of the class the dietitian had us do a mindfulness exercise. She place in front of each of us a clear snack sized ziplock bag with single raisin in it. We were instructed not to touch it or even look at it yet.
Once we all had a baggie in front of us, she lead us in "Observing" the sight of the raisin trap inside plastic.
What color was it? Black with brown highlights😐
Does the sight of it cause your stomach to rumble? That's would be aah? No. 😒
Does it make your mouth water? not especially😕Then she had us pick up the bag and take a moment to weigh it in our hand and be aware how we felt before opening the ziplock. huh?👀
After opening but before we removed the raisin from its confines She had us take a moment smell the raisin . 👃 snif
We finally pluck the tiny fruit from the bag,
but we weren't to eat it just yet. First we rolled it between our fingers experiencing its texture. 👌
Finally we placed the lone raisin on own tongue. 😋 But we weren't to swallow it yet. We had to chew it and roll it around our mouth. Savoring it.
All kidding aside I'd like to point this is a room with a dozen military veterans, most served in Veit Nan and at least one from the Korean Conflict, We had been conditioned to eat our meals by an institution that allowed a half an hour for said meals.
The allotted time included travel to the mess hall and back to your duty station. That was in addition to waiting in a line to receive your food.
This left you maybe 5 to 10 minutes to consume your meal.🕜
On top of that you didn't really want to contemplate the mess's cuisine for any length of time.😝
I have to admit that as I chewed my raisin as instructed I found it next to impossible to keep from actually swallowing the tiny pieces of my masticated raisin.
The dietitian closed the class with an assignment to eat two meals. One meal you eat as you normally would while timing it. Then on another day practice mindful eating and try to make the meal last 20 minutes.
In my next post I'll Let you know how I did.
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