Sunday, November 16, 2014

Three Reasons to Eat Leftovers

Three Reasons to Eat Leftovers

Leftovers taste good. Often, flavors are deeper. With Thanksgiving around the corner, start planning your second taste now. When you store leftovers, be sure to refrigerate them in proper containers and to heat before you enjoy them the second time around.  As a general rule, don't keep leftovers more than 4 days.

1. Eat less.  

If you're a fan of take out, then you know the portions today are bigger than your fist*.  This is because our plates are bigger than they were 20 years ago. The fact is, most of us overeat because the food is there to consume. The next time you have take-out, before you start eating, put half away for another day.  The next time you prepare a meal that has over-sized portions, slim it down and save those goodies for another day.

2. Save time and money.

Spend less time grocery shopping, cooking and cleaning up.  Chances are you work hard and are often too tired at dinner time to focus on portion size or even home cooking. Once a week, make a meal (roast chicken, lasagna, hearty soup or stew) that can be a source of healthy eating for more than one meal. Divide it up by portions and then, know when you come home tired, the work is done and a healthy delicious meal is waiting for you.

3. Health Benefits.

Food is live nutrition. That's why we seek fresh food. Always smell your leftovers to make sure they are fresh. Then, enjoy the ease and benefit of a precooked meal.  
  • Interesting fact: Recent studies show that reheated pasta is better for you. Why? While cooled pasta has just as many calories as freshly cooked hot pasta, the starches become more resistant, which means lower levels of glucose, which keeps blood sugar in check.
Some people balk at the 'thought' of eating leftovers. If someone in your home feels this way, add something extra for the second round, such as a fresh ingredient or different spices. It's easy to turn a stew into a curry and just as simple to make chicken hash or a pasta dish using leftover roast chicken.

Pizza freezes well and is a nutritious leftover for when there is no time or desire to cook.


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*Eating portions the size of your fist is considered best for staying our optimum weight. In fact, when your stomach is empty, it is the size of your fist!

#janebernard

Sunday, November 9, 2014

Afternoon Pick-up

If a 'junk food' represents comfort, and you know that and eat it in moderation, is it still 'bad' for you?

Only you know the answer. Listen to your body and check in with common sense.


The secret to looking and feeling great is balancing what you want with how you feel. Give yourself emotional and physical balance to tune-in to your body and reduce stress.  Junk stands for justifying what feels emotionally satisfying. You don't need to justify your emotional needs. Instead, be kind to yourself.

The habit of having a 'junk food' in the afternoon because it's easy, is like ignoring a red light because you don't like the color. Ignoring the reality of effects of junk food or red lights is equally devastating. Tune-in to what you sense. The point of seeing and feeling is to respond. The more you do, the more balanced your life will be.

Take cues from your body. Eat for energy and health. Responding to what you sense is being kind to yourself. Sometimes you need a physical pick-up in the afternoon and blood sugar will drop. The result is a 'down' feeling. If you need a "pick-up" every afternoon, then try these:
  • Eat a good breakfast; then, have lunch an hour later than usual. Make sure lunch includes protein.
  • Instead of eating a candy bar, leave the room to take a 3 minute walk/stretch to refresh your body. This refreshes your state of mind.
  • Drink a glass of water: if you don't 'like' water, mix in a small amount of fruit juice for a flavor you find satisfying, but make sure at least 2/3 or the mixture is water. 
If you are still hungry, eat what you want  and stop when you feel satisfied. To know when you're satisfied, make a commitment to enjoy the taste of your comfort food of choice.
  • Decide to enjoy a candy bar or other treat by eating it slower. Put it down between bites. 
  • Really savor the flavor and notice the taste with your tongue. Notice how your stomach feels.
  •  Don't feel compelled to finish the whole thing. Why not save half for another day?
Healthy living stands for happiness and energy. Happiness is not a constant and it's not rigid. That's why intuitive eaters are flexible about food choices. When you need a pick-up, get it. It's important to nourish your whole self. Think with your senses. They are a gift of life that keeps you in touch with the pleasure of taste, touch, smell and sound. Eating is sensual. Make the most of it!


 #janebernard

Thursday, October 30, 2014

Is eating self-control a myth?


Your body controls itself and has complete control over how fast it burns fat.

If you want to trim some pounds or take control of eating, tune-in to your body.

If you force yourself to lose weight, you are violating natural physical laws. Your body will rebel by holding on to fat. The path for physical self-control is to connect with your needs by being patient with yourself. Use dignity and your 5 senses to be clear about what feels right. 
Using a book or diet method to force yourself into 'healthy' eating misses the point of noticing what your body needs. There is no such thing as 'one size fits all' eating. Everyone's body is unique.
'Self-control' imposed by ideas or rules feels like a threat to your body. That kind of self-control is a myth. Feeling threatened puts your body in the survival mode where there is no self-control.
  • Everyone is physically programmed for survival. That's why your body can force you to eat, breathe or sleep. 
  • Your body is designed hold on to fat any time it decides that being fat is the best way to keep you safe. That's what ultimately decides how much you weigh - not your conscience, a diet program or a book. 
For genuine eating self-control, get to know your body. Tune in with your senses and notice what you notice. You will discover you abuse your body. That is something you can control. Use intuitive eating to enhance your observations. The better you know yourself, the more automatic it becomes to eat in sync with the body you want.
Take a deep breath today and realize that your body is talking to you.
Begin this way:
  • Be picky. Nourish your body every day by only eating what you really want. 
  • Be personal. Listen with your senses to your heart and body. Respond to your needs.
  • Take charge. Visualize and imagine your healthy fit body, exactly the way you want to look and feel before you get out of bed in the morning and before every meal. 
  • Feed that body.
Learn how to tune-in to your body by using your senses. Learn to understand your eating needs. Download: Am I Really Hungry? 6th sense diet : intuitive eating. You'll be happy you did!



Sunday, October 19, 2014

Speed and Eating

Speed makes us lose our edge. Eating fast ignores your body's natural timing by bypassing enzymes in the mouth. Speed eating is what animals do who fear for their lives. Do you eat fast because you are afraid? Slow down and breathe more. You are stronger than fear.

Speed kills the pleasure of eating. Let's be honest here. Do you really get enough pleasure in your life? If not, then eat slower by chewing more and learn to savor the pleasure of flavor with your tongue. Chewing more has its benefits. When you really taste your food, you eat less! Nice.

There was a diet fad in the late 19th century that promoted chewing more to lose weight. Chewing more slows down how fast we eat, which in our busy lives means we eat less. Studies show "those who chew more consume 12% less food". Research shows that cutting 12% of your calories consumed could result in losing 25 pounds in a year. Not bad.  
Use curiosity and self-respect to protect yourself from speed eating.
Talking more at mealtime is another way to slow down how fast you eat. Be social! We're entering a season of parties where eating slowly and enjoying the experience of taste is an easy way to protect you from putting on pounds.

Everyone is concerned about maintaining health and weight during the party season. Pause between bites and talk more to others to feed emotional and social hunger. Here are some food facts about healthy eating to start conversations. 
Did you know?
Chocolate: dark (at least 60%) is best for health; enjoy a few bites.
Nuts: just a small handful, well chewed, gives us long-term energy.
Pumpkin & Sweet Potatoes:  are mega vitamins for our immune system.
Pomegranate:  is an anti-inflammatory that benefits the nervous system & inhibits tumor cell growth.
Cinnamon: helps maintain healthy blood sugar levels and is also anti-bacterial.
Cranberries: are high in vitamin C; eat in moderation.
Nutmeg:  in small amounts can enhance sleep and regulate anxiety.
Brussels Sprouts: protect against cancer.


Friday, October 3, 2014

Plan for Eating Self-Control

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The holiday season is in front of us. There will be parties, stress and eating temptation.
Let this plan become your habit and enjoy the season. 
  • Be curious with your heart and your head.
  • Ignore the ‘inner baby’ who just wants to eat. That inner baby is unhappy and a bully.
  • Take control of holiday eating by being loyal to your heart.
  • When an eating choice doesn’t feel good, it’s bad. 
  • Trust your gut.

The holiday season is coming. Use intuition to take control of eating choices.
Curiosity is the natural intuitive search for comfort, understanding and stimulation.  Loyalty is the guideline for intuitive self-respect. Together, they are your plan for eating self-control.

 Be curious. Demand, expect and create the quality of life you want by sensing what will work for you. Don’t deny your pleasures. Instead, take control by eating in moderation. This holiday season:
  • Check in with your heart and curiosity to stay in control of smart choices.
  • Spend time satisfying social hunger by talking, dancing and catching up with old friends.
Streamline your life by knowing that when you are at parties, you can use curiosity to:
  • Eat less, but eat variety.
  • Take 'tastes' and savor them.
  • Pause to notice what you eat.
Use loyalty to
  • Notice your body and heart. Trust your intuition.   
  • Ignore your ‘inner baby’ emotions.
  • Stay in tune with your gut. 

Mini Cheese Ball Bites ~ easy appetizers featuring dried cranberries, blue cheese, toasted pecans, and pretzel skewersKeep intuitive tips, tricks and techniques on your phone 24/7 for support.   


Use curiosity and self-respect to get rid of guilt and end binging.

Use your senses to notice what you notice.

Be loyal to you to avoid emotional eating


Be curious. Be loyal to you. Have fun!

Sunday, September 28, 2014

Sensual Fuel

Sensual Eating Fuels Good Health

Use every meal to maintain quality of life. Intuitive eating is a lifestyle of finding pleasure in eating without the stress of dieting. 

Attitudes towards food and eating are mirrored in every relationship you have. When you are tense with the intimate act of eating, you're tense with other intimate acts. Instead of pleasure and sharing together at mealtime, personal resentment and self-doubt build. It's the opposite of using food as sensual fuel.

Intuitive values are attitudes that work like tools for losing weight. Make life easier. Be an intuitive eater. Your life will change in more ways than losing weight. The best  is, by using sensual thinking guidelines to eat smarter, good decisions spill over, enhancing every relationship - personal and business. Life gets easier.

It's important to  stay in sync with your body's needs. Your senses are natural guides towards healthy priorities and personal satisfaction. Intuitive eating is an easy balance of taste, scent, personal and physical satisfaction.

Eating updates your energy. Honor yourself by tuning into how your body feels when you eat. Staying open and curious about your options is smart, uplifting, empowering and fun. 

We already use our senses to focus as we text, write and speak, which tunes us in to what we feel with our minds. As a result, we relate to our bodies differently. We have become obsessed with our bodies, fitness, and image, because we are making this sensory connection. We feel with our mind, and connect with what we sense in a whole different way. The sensual connection is relaxing because by feeling with our minds, we have good timing.

Be curious. Notice your health and tune-in to how you feel when you eat. Be dignified. Respect and allow what you physically experience by acknowledging it. Let your next meal be sensual fuel. 


Tuning-in to you body is natural. Sensual thinking makes life easier.
Stay in sync with your body.  Talk less, sense more. Like the way you look.



#janebernard

Friday, September 19, 2014

Smart Carbs

It has been found that people who stay slim eat the most carbs. 

If you're wondering how can this be, read on. There are certain carbs called, "Resistant Starches" (list below).  Hundreds of studies show that when we have these as part of one meal a day, we eat less and burn more calories. 
  • The special thing about these carbs is, they fill us up. We don't need a lot to be satisfied. Many inhibit our appetite. This means they are more filling than protein or fat.
    • The reason why is: we digest them more slowly than other types of foods. This triggers the comforting sensation of fullness.
    • When including carbs as part of a meal, it is important to reduce portions of protein and vegetable so that the plate is balanced. Moderation always works best.
  • Balanced eating -- without cutting out an entire food group -- provides more long-term energy. Additionally, cravings are less, which keeps us upbeat.
    • Starch resistant carbs flip on all of our fullness triggers. This releases hormones in our body that increase eating satisfaction. 
    • Balance is natural momentum that feels like inner stability. Momentum is energy and inner stability is a stress buster. It makes sense to eat balanced.
Best of all, eating balanced meals and gently losing weight is inspiring. The result is you may discover other more attractive, easy forms of keeping weight off -- like taking a walk after dinner or eating smaller portions. Balance is nature's way of doing magic. It's intuitive.
Resistant Starches
Bananas
Oatmeal
White Beans
Lentils
Potatoes
Plantains
Garbanzo Beans
 Pearl Barley
Whole Wheat Pasta
Brown Rice
Being in sync with your body is sexy. Intuitive eating is healthy. Stay sexy. Be healthy. Live fully.
Funny Food, by artist/musician Bill Wurtzel


#janebernard




Saturday, September 13, 2014

Take charge by using your sixth sense.

Kick bad habits out of your life by staying on track with intuitive thinking.Your sixth sense is never critical or demeaning. Instead, it provides a perspective that comes from the heart. Take charge today by using your sixth sense.

Negative thinking exaggerates options and hurts you. Use your sixth sense to tune-in to what's real. Stay aware of priorities and boundaries for the best quality of life, by tuning-in to self-respect.

Shed bad habits and unwanted weight by connecting with your sixth sense, intuitionThis inborn guide brings easy access for staying clear about eating choices. Start trusting yourself by using your senses to stay in touch with what's real. Intuition is there for you 24/7. 

  • Respect yourself. 
    • Connect needs of your body with what you feel in your heart and what you want in your head, by noticing what you sense.
  • Stop fighting with your body. Learn to respond to it. This is tuning-in to your intuition.
    • Choose to connect with a feeling of dignity that is in your heart.  
    •  Be kind to yourself instead of judging yourself.
  • Dieting puts us in the habit of ignoring what we see, hear, taste, touch and smell. 
    • This is ignoring messages from our body.
    • The first step to connect with your body is to respect it.
  • Stop yo-yo dieting. 
    • Bouncing back and forth between dieting plans can cause depression -- a hopeless attitude about yourself or feelings of isolation.   
  • Dieting creates the bad habit of being tense at mealtime. Relax and enjoy the taste  of your food.
Intuitive thinking is your connection to natural inner strength. Sometimes we call it common sense.
It feels like a calm awareness. 
  • Imagine being relaxed when you sit down to eat. That's intuitive eating.

 #janebernard

Sunday, September 7, 2014

Get Physical.

Get physical at mealtime. 

Intuitive eating is physical.

Being physical when we eat means connecting with what we sense and what we feel.  

The feeling we all look for is happiness. Happiness isn't complicated. Sharing a smile, a song or eye contact keeps energy of happiness bouncing around us. The intuitive way to feel this is by being grateful. Being grateful is how to feed your heart. Gratitude, importantly, reduces the risk of emotional eating.
  • Be grateful before you put any food into your mouth.  Feed your heart first by remembering that you are not homeless, at war, or ill. 
  • Feed your heart by being thankful for the chance to be thankful.
Then, turn your brain off.  Eating is not intellectual.
Whenever possible, take pleasure in the food you eat. Intuitive eating is a spontaneous physical response to the moment. How do we trust being spontaneous when so much hinges on our responses?   
  • Eat with an attitude of dignity and comfort. Make this attitude your priority at mealtime.
Respond to eating with your 5 physical senses. As a result, you will enhance automatic intuitive nudges.  When food is in front of you, before you eat, be grateful for food on your plate, and then:
    • See what you are eating . 
      •  Notice portion size. Do not eat any serving bigger than your fist. 
  • Connect with your body
    • When you enjoy food, digestive enzymes are more efficient and more calories are burned
    • Eat only up to your physical comfort level. Stop when you feel good, which is before you feel full.
  • Listen to your thighs, your gut and your heart and you will eat wisely. Ignore your head. 
    • Eating is physical. It's like putting gas in the car. 
      • It doesn't matter what's playing on the radio inside the car. The goal is to fill the tank with gas for power.
        • Your head does not know what you need to eat; only your body does.
      • Don't overload your body or put in the wrong fuel. 
  • Chew more, taste more, talk more and you will eat less. 
Being physical by being grateful, using your senses more and connecting with your body, will reveal insights about your heart. Being intuitive connects with feelings of self-respect and pleasure. Give yourself every opportunity to be the best you.

Learn more about how to connect with your intution by reading Fine Tuning, Connect With Your Inner Power. Learn more specifically about using natural intuitive insights to stay in sync with your body by reading, Am I Really Hungry, 6th sense diet:Intuitive eating.

It is only possible to live happily ever after on a day to day basis. – Margaret Bonnan  
#janebernard


Sunday, August 31, 2014

Design for Weight Loss

Protect yourself by knowing options for wise choices. 

A goal of intuitive eating is to enjoy food that fills us with nourishment. That way, we eat to give ourselves hours to be productive and enjoy our lives. Sometimes our eating goals are sabotaged by the environment. Some forms of distraction from goals are impossible to avoid. But when it comes to the design of your own eating environment, you can be in control.

Because we are sensual beings, our physical environment impacts how much we eat. Using our senses, including common sense, reminds us to balance internal messages with our external reality. It's always good to be curious, to ask yourself, am I really hungry for this? and choose to stay in sync with your physical needs by eating slower.

Ways our decorating choices impact our eating include:
  • Furniture is important. When we eat standing up or on the go, we are likely to eat more than we need. Sitting at a table in the chair helps us connect physically with our body when we eat. Additionally, not watching television forces us to notice how much food we are eating. Instead of TV, why not turn on some 'mood music' and use your eyes to see how much food you want to eat.
  • The size of dishes we use for eating manipulates the amount of food we eat. Choose plates that are 9"across and bowls that hold 17oz. These are the perfect size for smart eating. You will discover that you have enough to eat and that the visual of seeing these dishes full of food is satisfying. Just like when we shop for pair of jeans and we see a smaller size and think it would be nice to get the smaller size, eating from smaller plates will change how much food you naturally consume, and perhaps your pant size, too. 
  • Lighting effects how fast we eat. According to Dr. Brian Wansink, director of Cornell University's Food and Brand Lab, very bright lights make us eat faster. Dim lighting encourages us to be less inhibited and eat more desserts! Keep lighting bright enough so you can see what you're eating and be comfortable to eat what is just right for your needs.
  • We know colors impact our choices and we dress every day with this in mind. In fact, color impacts more than our fashion sense. When eating, if the walls are painted red or orange, we rush. When walls are blue or green, this encourages us to linger and ultimately overindulge. The best color for keeping control of healthy eating choices is neutral shades like white, gray, or beige. The food on your plate should be colorful. They say we are supposed to eat a "rainbow" at every meal!
   
Blueberry Blossom, photo by RPC

  #janebernard
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