Month 6
Conscious Eating The Reward: A shopping trip for house decorating!
Relaxation Techniques from St. Mary's Hospital
The Reward: Taking a Retreat this weekend.
The Reward: Taking a trip out of town.
Another idea is the Hunger Graph
The Reward: Have a nice walk in nature.
Week 22
This week I will be practicing eating mindfully. I will pay attention when I eat. I will sit in the kitchen, not in front of the TV or computer. I will inhale my foods aroma and taste each bite. I will put down my fork between each bite and feel if I am satisfied or still hungry.
Mindful Eating
More Consious Eating Steps
What To Do When a Craving Hits
More Mindful Eating
Mindful Eating from Women's Healthy Weight Loss Tips
Week 23
This week I will practice relaxation. I do yoga twice a week. Deep breathing whenever I get stressed should help also. I enjoy closing my eyes and just listening to music.
Relax in a Hurry
Guided Relaxation Technique
Progressive Relaxation
How to Master Stress
Stress Management Techniques
Relaxation Techniques
Guided Imagery
The Reward: Just doing the relaxation techniques should be great rewardWeek 24
Humor is supposed to be good for you. I know a good laugh really works the abs! I'm going to read the comics this Sunday, watch a little Comedy Central, and play ticklefest with the kids. For more on humor and health:Week 25
This week I am going to write every bite of food I eat down in my journal. Even the little peanut or one cracker. I am also going to try to eat, sitting down at the table, for at least three meals.
Week 26
In my health journal I will record how hungry I am when I eat. I will write down 1-5, one being the hungriest. I will try to wait until I feel really hungry to eat. Often we eat for other reasons then being hungry, frustration, boredom, or anger. Sometimes we confuse hunger with thirst. To see if you are really hungry, drink a glass of water. If you are still hungry go ahead and eat. Then when I am done eating I will record my hunger level again- 5 being stuffed. I will try not to eat until bulging, just nicely full. If you slow down when you eat, you can tell your hunger level easier. Often I will eat too fast and not realize until I cleaned the plate that I feel uncomfortably full. (idea from Eating Awareness Training by Molly Groger)
