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The Answer to End Your Weight Struggles is Here

Last night was really a landmark night for me and I want to share it with you.

 

I knew how excited I was to share with the world How to Break Free from the Pain of Dieting and Get the Body You Love Without Feeling Deprived. But I had no idea how many of you shared that same excitement. There is one thing that is undeniable. And you know it deep down. Discovering how to give up dieting and eat without guilt can be one of the most crucial factors in finally achieving what you have dreamed of for so long.

 

Just in case you missed it last night, or want to listen again, here is the link to the replay.  You’ll want to listen now because it’s only available for a short time.

 

On the webinar, I taught the 3 steps that you need to become an intuitive eater.  These are the same steps that I have incorporated into my own life. On the webinar, I tell you a bit about my own story and how intuitive eating has changed my life. And, you know what? It can change yours too.

Intuitive eating can help you:

  • be freed of dieting forever
  • lose weight and keep it off without feelings of deprivation
  • eat without guilt or food worry

 

I also announced on the webinar the premier of Freedom to Eat Forever. This is a revolutionary program that not only helps you shift your mindset and reject dieting.

But more importantly, it helps you experience:

  1. Unconditional permission to eat when you are hungry what foods you desire.
  2. Eating for physical and not emotional reasons.
  3. Reliance on your internal hunger and satiety signals to determine when and how much to eat.

 

And most crucially of all…reveals how to enjoy a diet-free life and a body you love.

 

It’s this combination of shifting your mindset and honoring your body that makes Freedom to Eat Forever such an amazing experience.  Powerful, even life-changing,  to help you not only leap frog your biggest challenges, but to set you up for a lifetime that exceeds your wildest dreams.

 

Learn the 3 steps to breaking free from dieting by listening to the webinar here.

 

Or, if you’ve already decided that you are ready to move forward, go ahead and check out the details and register for Freedom to Eat Forever here.

 

The program begins October 1, 2014. It’s a 90 day (3 month program- October, November and December).

 

Oh, and by the way, I have a fast action bonus for you if you take action fast. An “Ask Me Anything Coaching Call” available to the first 20 people who register. And, that’s on top of the big dollar savings for those who register through the webinar promotion (and lots of other bonuses and surprises I am throwing in).

Freedom to Eat Forever

 

 

 

Do You Possess The Dieter’s Dilemma?

Woman-frustrated-tape measureI know how much you want to lose weight. You have tried for many years. You’ve been successful in that you lost weight on whatever diet you were on at that moment, assuming you were “good”. But then, the inevitable happens. You crave foods that you love that you have restricted for so long. You now enter into the vicious cycle of dieting and the “Dieter’s Dilemma”.

 

There is a way out. I’ve recorded a video for you this week to further discuss The Dieter’s Dilemma.  Just click below and watch.

 

Learn the 3 steps you need to break free of the vicious cycle of dieting. Click here to register for my Free Webinar on Tuesday September 16 at 8 pm EST/5 pm PST. The webinar will be recorded, so register even if you cannot make it live. I will send you the recording.

 

How to Break Free from the Pain of Dieting and Get the Body You Love Without Deprivation.

Don’t miss out on this informative free training. It’s your path to freedom to eat.

 

 

 

“But I Don’t Want the Banana to Go to Waste!”

How many times have you eaten something because if you didn’t, it would likely spoil and go in the garbage?

 

For a lot of mindless eaters, they eat in order not to waste food, not because they are hungry. Several factors can fuel this desire to waste-not. Maybe it’s a cost factor. After all, you spent your hard earned money buying the food and the last thing you want to do is waste your money. Or, maybe you feel guilty to throw food away because there are children in other countries that are starving.

 

I understand both of these factors. But, when you put the food in your belly when you are NOT hungry, it’s the same as putting it in the garbage can and it’s the same waste of money. Food is too be enjoyed; you should be achieving great pleasure in eating what food you are eating. There is no way, no matter what you say, that you are enjoying that food that you just put in your mouth when you are not hungry in the way you should be enjoying it. Thus, it’s the same waste of money.

 

As far as the children starving in other countries, yes, I am sensitive to this, absolutely. But, this food you are about to put into your mouth when you are not hungry has no way of getting to those starving children. By all means, help them in other ways, send aid, but don’t eat because they are starving.

 

Let me drive this point home with a story.

 

I was visiting a friend over the weekend. She prepared lunch for us which was delicious. After lunch, as we were cleaning up in the kitchen, she looked at a banana sitting on her counter. She picked it up and ate it. She then said, “I really wasn’t hungry for that”. So, I asked her why she ate it. She replied “If I didn’t eat it, it would have spoiled and ended up in the garbage”.

 

The moment she said those words to me, she gave a chuckle. She then said, “wow, that sounded ridiculous”. She recognized that eating the banana, or any food for that matter, when she isn’t truly hungry, is just not satisfying. As a matter of fact, she now felt overfull. She could very easily have turned it into some banana muffins.

 

The light bulb went on for her at that moment, and she committed to being more mindful of her eating, eating only when she is hungry, and not to avoid waste.

 

Your turn to take action: Do you eat to avoid waste? Please share your story in the comments section below.

Being Mindful With Godiva Chocolate

Chocolate bar chunks with almonds 2One of the beautiful things about being an intuitive eater is being able to eat what I love! I don’t have to worry anymore about whether eating a particular food will cause me to gain weight or not.

 

One of the doubts I often hear from my clients is whether or not they will actually choose nutritious foods once they give themselves permission to eat what they love and desire when they are hungry. And I tell them YES, you will. Once you give yourself that unconditional permission to eat, you will find that you will gravitate towards lighter healthier foods, and your meals will be well-balanced nutritionally. It’s just something that happens when you begin to experience how great you feel eating these foods.

 

You will also find that the heavy, less healthy foods don’t seem so desirable after a while. The physical and/or emotional discomfort from eating those foods becomes burned in your memory, and you won’t want to repeat.

 

This doesn’t mean there is no place in your eating for what I call “play foods”. Of course there is.  Let me share a recent story.

 

My husband and I were on vacation in Las Vegas two weeks ago. As we were walking through one of the casino hotel’s shopping areas, we stopped at the Godiva Chocolate store to watch them make chocolate dipped strawberries. We walked inside and an employee was giving out small samples of chocolate covered caramels. These were very small, similar to the size of a small paper clip. The employee put one in my palm; I picked it up and took a bite. I savored it, allowing it to melt in my mouth so I could taste the chocolate and the caramel. I then took a second bite. It was delicious. It hit the spot.

 

I took notice of how other people were eating these chocolate samples. Some took one to two bites as I did, but others popped it into their mouths. I overheard a man saying to his wife that he could eat a few more. His wife said one was just enough for her. What was the difference, why did he need more and why didn’t she? I noticed he was one of those people who popped it into his mouth without even tasting it. It was down before he could even think about what he just ate. His wife, on the other hand, took two bites and savored each one.

 

My point is…eating healthy doesn’t mean depriving yourself of your favorite foods or treats. Part of learning to become an intuitive eater is learning to be a mindful eater. Enjoy every bite you take, with purpose, and you will have great pleasure in your foods, those that are nutrient dense and those that are “play foods”.  Tune into your belly as you are eating, and let your stomach be your guide. You will know when you have had just enough.

 

The more you practice these techniques, the more intuitive you will become, and you will see, weight loss will start happening, without you worrying about the scale and about the effects foods will have on your weight.

 

Do you want to discuss how you can become a mindful eater?  Just click here and we will set up a time.

How to Manage Your Emotions without Turning to Food

Sad woman eating donutOne of the things that come up often in my work with my clients is how they deal with emotional eating. We all experience different emotions throughout a given day. For some, there might be more than others. Such emotions include anxiety, loneliness and sadness. Other more subtle emotions that often might lead you to turn to food include boredom and stress. It is totally normal to experience these emotions from time to time, but how you cope with them is key. (Note: if you are experiencing intense sadness and depression, please see an appropriate mental health professional.)

 

So the question here is: do you find yourself reaching into the food cabinets when these emotions arise? If you do, how do you feel after you eat the cookies, candy or whatever your “go to” mood fixer food is?

 

I know that deep down you realize that food is not resolving the issue at hand. Yet, you still find comfort even for the moment in the box of chocolates. But you know what? After you eat them, you now have to deal with the guilt, physical discomfort of overeating and the original emotion you were trying to numb. You are now worse off than when you started.

 

Does this sound like you? How do you get out of this viscous cycle?

 

The first thing you need to do is acknowledge that you turn to food to comfort negative feelings, even to numb the emotional pain you might be feeling. Then, you need to commit to learning a new way. Before immediately turning to food, STOP and ask yourself what are you really feeling. If you can honestly say you are hungry, then by all means you should eat….a well-balanced power snack or meal. But if you are being true to yourself and really want to help yourself, you won’t automatically say “I’m hungry”. Instead, you will think about what you are feeling and how you can comfort yourself without turning to food.

 

If you are unsure what you need, seek out the support from a friend, counselor or therapist. Talking through your emotions instead of eating through them is an amazing feeling.  If you are not ready to face your feelings, then engage in an alternate activity.

Write down some things that you enjoy doing that can distract you during these times. Take a walk, do a puzzle, read a book, go for a ride etc.  Figure out what works for you.

 

I’ll tell you what works for me. When I am feeling overwhelmed, stressed or upset about something, I remove myself from the area I am at that is causing me distress. I then take several deep breaths and count down from 10 to 0. It really helps me clear my head, and prevents me from heading to the peanut butter jar:)

 

What works for you? Please let me know in the comments section below. And if you need help sorting through your emotions, I am here for you. Just click here and request to speak with me so you can get clear on your challenges and have a clear path towards dealing with your emotions without turning to food.

Food Deprivation Leading to Rebound Eating

Overindulging in a food item that you restrict is common if you are a chronic dieter. This is called deprivation backlash-rebound eating.

 

Here’s a common scenario: you deprive yourself of a certain food, such as your beloved chocolate because you are on a diet and you are not allowed to have chocolate, right? Well an old time friend comes to visit and brings you a box of chocolates. You put it away vowing you will not open it. A family member spots the chocolate, opens the box and now what do you do? Hmmm, I’ll just have one, really only one. But before you turn around, you have more than one, and at this point you might as well finish the box because you promise yourself you won’t have chocolate again. You truly believe that you won’t. Yet, you now feel guilty and as a punishment you skip dinner only to find yourself bingeing into the evening.

The above scenario is one example of the backlash that happens when you deprive yourself of a food you love. You rebound by eating, and overeating.

 

There are many different forms of rebound eating.

 

Have you ever engaged in The Last Supper eating? I have had many clients tell me that they knew they were coming to see me on Monday (or whatever day their appointment was on) and so the day before they overindulged on all the foods they thought they would no longer be allowed to eat….the foods that they thought would be off limits.

 

Listen, eating shouldn’t be this difficult. It’s time for you to make peace with food so you can once and for all stop the dieting cycle.

 

Need help? Click here to schedule a time to chat.

 

 

Your turn to take action: Tell me about a time that you engaged in rebound eating or The Last Supper. Share your stories in the comments section below.

Did I Eat It?

Woman eating while reading textI constantly find myself thinking where did the time go? Or, I have so much to do, there just are not enough hours in the day!  I am sure you can relate.  Society has put so much emphasis on rushing around and getting as much as we possibly can get done in 24 hours.  It is no surprise that you may find yourself eating on the go, or eating in the mists of preforming other daily tasks.  Did you know that eating while doing other things such as driving or getting the kids ready for school is mindless eating?

 

Many of my clients are unaware that they are mindless eaters.  Whether you are eating on the run or eating while relaxing at the end of a busy day watching your favorite show, you are only semi-paying attention to what you are eating.  You are not paying full attention to the flavor or the pleasure your meal or snack is providing.  You are missing out on all the wonderful sensations that food brings to the experience of eating.   So what do you do?  You reach for more due to dissatisfaction and eat more calories than you need, which leads to weight gain.

 

Let me give you an example from my own personal experience.  I’m taking you back many years to when I was newly married with a newborn. I went to graduate school at night and therefore ate dinner before I left. One evening I was eating dinner. The baby was in his crib, my husband was still at work and I sat down to eat my dinner. I was watching T.V. while I was eating. At the end of the show, I looked down on my plate and thought to myself “I’m pretty sure I had a baked potato on my plate. Where did it go? Did I eat it?”

 

Well, I realized the baby certainly didn’t eat my potato, and it wasn’t on the floor so I must have eaten it.  I ate the whole thing without even realizing!  I remember feeling like I wanted another.  From that moment on, I told myself I would share this story with my future clients to reiterate how important it is to enjoy what you are eating without distraction to ultimately achieve meal time satisfaction.

 

Once you learn to be mindful of what you are eating, you will find that you will be more satisfied with less food.  Here are some suggestions to get you started:

 

– When you eat, just eat!

– Sit down at the table to eat, not in the living room, den or bedroom.

– Turn off all distractions while you eat, such as the T.V., cell phone, email, Facebook. Let your voicemail take messages during mealtimes instead of answering the phone.

– At work, eat in the lounge, or go outside and find a park bench, weather permitting. Try not to eat at your desk. If you must, put the work aside and take time to enjoy what you are eating.

 

Remember eating should be a pleasurable experience!

 

Now it’s your turn to take action: What steps will you take to be more mindful in your eating?

My Experience with Comfortable Satiety

iStock_000019977922XSmallWhen working with my clients, it is often hard for them to identify what comfortable satiety feels like.  This is truly understandable. If you have been eating mindlessly and/or cleaning the plate without consideration if you’ve even had enough (“how can I leave food over, I’m entitled to eat this amount on my diet?”), then that would partly explain why this part of your journey might be difficult.

 

As I’ve previously mentioned, I have incorporated intuitive eating into my own life. I want to share an experience with you that I had yesterday when I was eating lunch.

 

I identified that I was “gently hungry” and decided to take my lunch break. I remembered that I had some soup left over in the fridge from dinner the night before, that I did not eat but that my family raved about. While the soup was heating up, I prepared my sandwich, which is what I often eat for lunch.

 

I sat at the kitchen table, took a deep breath to center myself, and began eating my soup.  Yum, it was truly delicious. The texture of the vegetables, the flavor of the spices, and the temperature really hit the spot. I noticed the trees and the sunshine out my bay window (it was a nicer day yesterday than today…brrr, its cold today).

 

I finished the soup, rested a moment to check in with my stomach. I felt good, but was still slightly hungry so I picked up half my sandwich. I ate focusing on each bite. It too, was delicious.  After I finished the half sandwich, I once again checked in with myself. I was feeling content. I didn’t need to eat the other half of the sandwich. My son had left me a small bowl of 4 peeled grapefruit sections with a note “Enjoy, Ma, Love Jason”. How sweet.  He knows how I love grapefruit sections.

 

At this point, I decided to wrap up the other half of the sandwich and finish off my meal with the 4 grapefruit sections. What a wonderful experience. I was being intuitive, listening to my body, and being mindful.  And I enjoyed every bite.

 

Now it’s your turn to take action: Tune into your internal signals at mealtime, and share your experience in the comments below.

We’re All Human

Older women dancingThis week’s blog post will be a bit different.  I am sharing with you a story told to me by a very close friend who happens to also assist me in my office.  For anonymity, I will call her Mary.  Mary was instrumental in helping me launch my iEat Mindfully™ Intuitive Eating Program.  At the time, she was in her final year of college preparing to enter into her dietetic internship to eventually become a registered dietitian.

Mary had shared with me early on that one of the reasons she had gotten into the nutrition field was because of her experience with her dieting history.  She had a strong diet mentality throughout her early twenties. Despite a healthy body weight, she was addicted to seeing the number on the scale go down, and to trying whatever diet of the moment was around so she can lose weight.  She would always end up starving by the end of the 6-14 day trial period, gaining back any weight she lost and then some with a vengeance.

Lucky for her, through her studies in personal training and then even more so in nutrition, she began to learn not just the science behind how food works in the body, but the mentality with which to truly approach healthy eating.  Mindful eating in particular appealed to Mary because so much of her difficulties with weight stemmed from not trusting her own intuition about food.

Despite her knowledge of nutrition, Mary recently went through a stressful time in her life.  She was in the midst of her dietetic internship program, and between the stress of the program and other things going on in her life, she found herself deflecting that stress into disliking her appearance.  An unflattering dressing room light and a glimpse in the mirror while trying on clothes spiraled her thoughts into a whirlwind of, “How can I lose weight quickly, I need to get back on track.”

Fortunately for Mary, she sat down with herself and had a clarifying moment.  She thought about the idea of jumping into a fad diet, but realized she knew better.  She also knew that she had been out of touch with her intuitive eating and instead was eating to decrease stress instead of listening to her body and eating to nourish it.

Mary decided to be positive and invest in a gym membership, and started collecting healthy recipes she wanted to try.  She treated herself to new cooking appliances and reminded herself what it means to be healthy, and also reminded herself of some of the things she liked about her body.

Mary wanted me to share this story with you to remind you that roadblocks are inevitable, but they don’t have to derail you.  We are all human and there will be times when we forget the things we have learned, and want to jump back into a negative place.  If you can take a breath and refocus, whatever “damage” you may have felt you did, you can learn from it. Remember this all part of the journey which will lead you to where you want to be.

Your turn to take action: Have a heart to heart talk with yourself. If you have been having a difficult time on your intuitive eating journey, try to figure out why. Please share your thoughts with me and together we can help you get back on the road to a body you love without dieting!

Are You Minding Your Portions?

PortionMateHave you heard of the concept of portion distortion?

 

Research strongly suggests that increasing rates of overweight and obesity are in direct correlation with the increased portion sizes we have experienced since the early 1980s. Individuals are frequently unaware of how much food they actually consume in a single sitting. This lack of awareness is usually tied to whatever activity they are doing while eating, be it watching television or trying to finish that book they’re reading.

 

On the other hand, mindless eating could be a result of your psychosocial state, that is, emotional eating. Mindless eating, be it multitasking while eating or emotional eating, may be taking a significant toll on your health. Are you even aware of the fact that you are likely gaining weight, inches, and feeling sluggish? Adding insult to injury, our population is increasingly becoming more sedentary in their daily activities. Therefore, the extra portions being consumed are not being burned off efficiently enough.

 

It’s time to take control and engage in awareness. For years I would encourage my clients to use measuring cups and food scales as a way of controlling food portions.  More recently, as I have been teaching intuitive eating, the only tool an intuitive eater really needs is that of his/her internal signals.   I therefore no longer encourage the use of these external tools.

 

Having said that, there are some times when you might just need a visual of what a recommended amount of a particular food is.  Since restaurants have been serving up super-sized portions, you might not really have any idea what a “normal” portion looks like.  I just discovered a great new tool for portion awareness. It’s called PortionMateTM. It is a meal and snacking measuring tool that allows you to quickly and easily measure portions into a plate or bowl. The measuring tool is in the form of cylinders, or rings. There are six cylinders to help measure different types of food. The sizes range from largest (1 cup), to smallest (1 ounce). PortionMate™ is a great visual tool as it works by placing the rings on your plate or in your bowl then placing the food inside the cylinder, therefore providing an accurate measure of your portions.

 

Now, don’t get me wrong.  I still want you to tune into your hunger and satiety signals when eating.  So, even though Portionmate™ might have provided you with a visual of an “appropriate” portion of pasta, if you eat 2/3 of it and sense comfortable satiety, then stop eating and leave the rest.

 

So if you have been affected by portion distortion and super-sized restaurant meals, then by all means, check out Portionmate™.  But ultimately, you need to learn to trust your body and your internal signals.  To learn more about intuitive eating, just click here.  You’ll be happy you did!

 

Your turn to take action:  How have you been affected by portion distortion?  Let me know in the comments section below.