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For those who have been following, or those who haven't, below is my recap of the next chapter from the retreat materials on Mindful Eating for Binge Eaters. (I went on this retreat given my Michelle May, author of Eat What You Love, Love What You Eat, back in the fall, and the group is working together on the materials, a chapter at a time, which I'm then recapping here as we go.)
This chapter, while it didn't produce the same "aha" moments or light bulbs going off as the others so far for me, may be one of the hardest for me to incorporate as it deals with fearless eating. I struggle here both because of the health constraints of my food intolerances, and the restraints I choose to place on my way of eating because of past experiences, habits, etc. So, for now, I incorporate this piece of the mindful eating approach by thinking of it in those terms, what I eat is my choice & I am in charge of it, rather than controlled by diet rules. What'd you think?
Regardless, I think I need to start my day in prayer --
God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.
Living one day at a time;
Enjoying one moment at a time;
Accepting hardships as the pathway to peace;
Taking, as He did, this sinful world
as it is, not as I would have it;
Trusting that He will make all things right
if I surrender to His Will;
That I may be reasonably happy in this life
and supremely happy with Him
Forever in the next.
Amen.
And for this one day, and each one meal, moment, bite, thought & emotion, I'll pray, breathe, log, journal & express my way. I'm grateful today for each of wonderful you, my family & IRL friends, warming temps (just hoping they warm fast enough as I have paddle tennis outdoors this morning!), a good night & dinner out last night with DS & his girlfriend including coming home alone & having my berries & tea a and off to bed early, and having the health & wealth to live this life I love! xoxox
EWYL-BE Chapter 6 – Fearless Eating
What Do I Eat? – Deciding What To Eat
There are 3 questions you can ask yourself before eating that will help you decide what to eat –
What Do I Want?
What Do I Need?
What Do I Have?
What Do I Want?
Eat what you love, without guilt. The key to eliminating guilt is to give yourself unconditional permission to eat any food. Strive to –
• Stop thinking of certain foods as “good” or “bad.
• Eat what you really want, paying attention to your body’s natural signals.
• Eat without having to do penance, such as dieting the rest of the week or exercising the calories away.
Most of the time when you’re hungry, a specific food, flavor, or texture will come to mind. Otherwise, think about the taste, texture, temperature, type or specific food that sounds best.
What Do I Need?
The main purpose for eating is to provide your body with the energy & nutrients it needs to function at its best. Food can be used to your advantage when you learn to balance eating for nourishment with eating for enjoyment.
• Choose food based on balance, variety & moderation.
• Make small, gradual changes.
• Learn about nutrition.
• Consider you personal health needs.
• Be willing to try new foods.
• Make it taste great.
• Look for healthful alternatives.
• Become aware of how you feel after you eat.
• Resist restrictive diets, but be open to dietary guidance & more structure if needed.
What Do I Have?
Planning is the key. Having a variety of foods available is critical if you’re going to learn to use hunger to guide your eating.
Food decisions based on self-care will naturally balance eating for nourishment and eating for enjoyment. The most effective way to make permanent healthy lifestyle changes is to learn to eat according to your body’s signals & eat as healthfully as possible without feeling deprived. This balance can be achieved when you use reliable nutrition information in making your food choices, while still retaining the freedom to eat what you love without judging yourself or feeling guilty. Eating food you love while taking good care of yourself is the best way to feel fully nourished.
Diet Calendar Entries for 30 January 2014:
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1212 kcal
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Fat: 46.97g | Prot: 70.16g | Carb: 150.57g.
Breakfast: Spectrum Naturals Organic Coconut Oil, Primal Nutrition Primal Fuel - Vanilla Coconut Creme, Lactaid 100% Lactose Free Fat Free Milk, Harmless Harvest 100% Raw Coconut Water. Dinner: Dig Inn Roasted Brussel Sprouts, Lactaid Lactaid Cottage Cheese, Cantaloupe. Snacks/Other: Ralphs Whole Raw Almonds, Isagenix Fiber Snacks - Honey Almond Crisp, Mangos, Wholly Guacamole 100 Calorie Snack Pack, Trader Joe's Fresh Vegetable Tray. more...
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1974 kcal
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Activities & Exercise:
Tennis - 1 hour and 30 minutes, Sleeping - 8 hours, Resting - 14 hours and 30 minutes. more...
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