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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Friday, August 22, 2014

Me, Myself and I

Three Ways to Change the Way You Eat

It's Friday night and time to think outside the box. Decide to co-create your healthy shape with your body. Benefit by eating less and getting more energy from the food you eat. The way your body responds to food is a "team" effort. Think it as "Me", "Myself" and "I". Think of your body as a co-creator of your appearance and health and tune in to what you sense. Relax when you eat and feel your food transmitting energy and vibrance. Listen to the whisper of your body.

Be your own best friend. (ME)
  • Commit to doing what you want.  Whether you want to lose weight or not, there is no reason why you can't still be your own best friend.
  • Sounds like a no-brainer, but how often have you overindulged for some momentary pleasure, only to regret it the next time you put on your favorite pair of skinny pants?  
  • "Me, Myself and I" is all you've got. Be your own best friend. You need a best friend who loves you. Look out for yourself by tuning in to what isn't obvious.
  • Use Dignity and Courage to be your own best friend.  Let ME feel some satisfaction.
Trust your 'new' best friend. (MYSELF)
  • When you commit to trusting that you want to eat to look and feel your best, you will discover that your appetite shifts. Once you commit, the next time that the huge portion of pasta with meat sauce beckons your taste buds, your heart and stomach will join forces to honor your commitment to eat less. They will rebel.
  • It's "Me and "Myself" saying to "I", "ENOUGH!"
  • This is Foresight. Foresight is looking ahead at the consequences before you do something.
  • You will notice this as a slight turning feeling in your stomach. You will feel a little 'off'. That's your body communicating with you. Work with your body to look and feel your best. Don't fight yourself. You will feel younger!
Put destructive habits on 'lock-down'. (I)
  • "I want" is the spoiled child who is tired, stressed, bored and self-destructive.  Reasoning doesn't work with "I". We all have an "I" who is emotional and spoiled.  Nobody likes a spoiled child.
  • Tough love is true love. Tough love is doing what is right, instead of what is easiest. That's what a best friend (ME) would do. 
  • Keep your sense of humor intact. Laugh at the old ways and manipulate your "I" with real love. Tune in to what you feel and listen to your heart.
  • When you put "I" in its proper place often enough, you feel a whole new level of satisfaction.
Every bite of food you eat is you co-creating your health, appearance and state of mind with yourself. Listen to the whisper of your body. Eat with your senses first.
  • Use your eyes to see what you feel like eating. 
  • Let your nose begin the digestive process so that it's more efficient. 
  • When you get that gut feeling, trust it. The gut feeling is your best friend. Together, you can do anything.
The payoff for being your own best friend is connecting with naked truths about who you are and what deeply matters in your life. When ME, MYSELF and I are in sync, all choices are easier. Get into the habit of using intuitive tools like Dignity, Courage and Foresight to keep the truth on the table. You will discover that you have amazing potential!



#janebernard

Monday, August 11, 2014

Satisfaction


What does satisfaction feel like? What does it taste like?

How do we know when it's real?

It's natural to experience dissatisfaction that has nothing to do with eating. It's good to know what's wrong.  Sometimes we are satisfied by a meal, but not satisfied with other things going on in our lives. That's when we confuse bad feelings with hunger, and overeat or binge. Be curious about what's pushing your buttons. Most important - be honest with yourself.

To find satisfaction with ourselves and eating, we have to tune-in to what we sense when we eat. Otherwise, we miss physical signals that increase stress, and that leads to cycles of binging. Intuitive eating is not about how much to eat or what we are 'supposed' to eat. It's about eating types of foods our body needs. That's where to find eating satisfaction. Think with your senses.

Every meal is a fresh start and a new chance to find satisfaction. Be flexible about what you eat because physical needs change. When a meal is not satisfying, be curious. Pause for perspective and examine options to recognize what's causing frustration. Life isn't fair, but that doesn't mean we can't be fair with ourselves!

Every kind satisfaction connects with self-respect. A person not honest with herself has lost her best friend. Be kind to yourself. Satisfaction is a feeling of achievement.

Inner dialogue is a trap that sabotages satisfaction. It's a glass half empty attitude that fuels defeat by creating fear or doubt. If you're not sure about where your dissatisfaction is coming from, the best solution is to pause for perspective. Perspective is a feeling that things are balanced. Find surprisingly easy ways to trigger your perspective in my book, Am I Really Hungry?, in the chapter called, Create Your Plan.

It's satisfying to protect ourselves from destructive eating. Be more sensual around food and eating. You will discover new kinds of satisfaction. The next time you're in a funk and need satisfaction, treat yourself like a celebrity.


#janebernard


 

Sunday, August 3, 2014

3 Little Tricks and Temptation

Because temptation is part of being human,

We all have little tricks.

 Temptation is an experience we may enjoy, but in the case of overeating, it's something we fear. 

Temptation is best managed with tenacity. Tenacity is making a commitment to be true to yourself when you eat. This will require making an effort. Decide that you are worth the effort. These three little tricks are a simple intuitive connection to maintaining awareness of purpose and confidence in our choices. The results are impressive!

At mealtime, some of us use these little tricks to remind ourselves how lucky we are to have food on the table. Here are ways this happens:
  • A silent prayer of appreciation before each meal.
  • Eating one bite at a time to savor the flavor and make the meal stretch out.
  • Sharing food with others by working at soup kitchens, helping the needy or inviting friends for dinner.
Some of us have these little tricks to remind ourselves to eat less. We do this because we want to see our body reflect a vibrant, sexy ideal we see in our head. Here are ways this happens:
  • A silent prayer of appreciation before each meal.
  • Eating one bite at a time to savor the flavor and make the meal stretch out.
  • Sharing food with others by working at soup kitchens, helping the needy or inviting friends for dinner.
Common challenges that can be overcome with these simple tricks include: rushed convenience eating and changing emotional eating patterns. If you are scratching your head right now because these lists are both the same, then start using the little tricks and you will learn secrets about who you really are.

Additional easy tricks to help maintain the body you want include:
  • Have your main dish on a small plate.
  • Order roast beef instead of tuna or chicken salad for lunch. Tuna/chicken salad is often full of fattening mayonnaise.
  • Order fajitas without the butter poured on at the end. You won't miss the taste.
  • Eat dessert with a teaspoon.
  • Stop eating before you feel stuffed. The way to do this is to put your hands in your lap between bites. 
    • Doing this, you will notice your stomach with your hands. This will be a heads up.
    • You will give your system time to recognize how much you've eaten, and ultimately, eat less.
    • You will be able to maintain a clear perspective of your priorities and take pleasure in taking control of how you eat.
Tenacity is an intuitive muscle for beating temptation. The more you use it, the stronger you become. The result is, temptation won't taste so good.
"Food plays an important part in proper nutrition, but what you do to your foods and what your body does about them is the final answer." ~ Dr. Hazel Parcells

This flower will turn into a strawberry!




#janebernard

Tuesday, July 29, 2014

The Flavor of Patience

Eating is about more than food.

That's why losing weight is about more than eating.

Patience is the taste of connecting with what we really want. That's self-respect. When we ignore what we want physically, mentally or emotionally, we develop a habit of resentment. No one can move forward to achieve their goals with resentment.

Eating is about taking care of ourselves. To lose weight permanently, we have to acknowledge and feed what we care about within ourselves. Because love, conversation, sleep and relaxation nurture us, these are all ways we feed ourselves.

Approaching mealtime with an attitude of patience brings a gentle fresh perspective that we can taste with our spirit and inhale with our hearts.
  • How does that happen? 
    • When we're patient with ourselves, our spirit connects with hope; it's naturally soothing.
    • Our heart feels efforts acknowledged, which is uplifting. 
  • How does that help me lose weight?
  •  Seriously?! How can patience stop binging?
    • We are born to enjoy our bodies. Our body is the home of our heart. When we ignore what feels right, we sabotage ourselves. Binging is a confused way we try to soothe ourselves. It's an effort to cover pain that instead, causes the pain to implode. That's why we feel badly about ourselves after a binge
Patience is a big part of self-respect and key to the natural power of self-control. The flavor of patience is satisfaction. Being patient by taking a deep breath before digging into our dinner is a stress buster in our busy lives. You may think, 'I don't have time for patience when I eat', but the opposite is true. Patience is an intuitive tool that prevents abusive eating.

To learn more ways of using patience and other intuitive tools, download a copy of Am I Really Hungry? 6th sense diet : Intuitive Eating.



#janebernard







Sunday, July 20, 2014

Eat less; taste more.

Stop struggling with your body to lose weight.  Why not love yourself, eat less and taste more instead? It's much easier.

Taste is personal and so is our body. Our bodies are designed to be part of a flow. Just like our hearts, internally everything has a rhythm. Ignoring who we are inside doesn't change it. It's easier to identify with who we are and then be good to ourselves.

Starving, binging and overly ambitious self-discipline are all hostile to our body. When we do these to our selves, instinctively our body feels physically threatened. This releases a protective hormone that signals our system to grab a layer of fat for survival.  It may sound crazy, but that's what happens.

From a sensual intuitive perspective, the point of eating is pleasure and satisfaction.

Eating for pleasure is all about taste. Besides enjoying that moment when the perfect taste of your choice explodes on your tongue, taste includes sharing that sensual experience. We are all sensual beings. Eating is a perfect time to let that part of us shine. Find someone whose tastes match yours and split your favorite meal. If you're really close, feed each other. Be sure to include eye contact because this makes the taste experience even more amazing.

The kind of satisfaction our body gets from eating is finding more energy, physical comfort and good health. None of these can be forced. Instead, eat less and taste more. When we really taste our food, it takes less food for us to feel satisfied.

Be kind to you. Decide to give yourself the chance to lose weight naturally by enjoying food more! While your body is personal it is also an efficient, independent machine with systems, connections and its own way of keeping you alive. Work with yourself and watch the results!

#janebernard

Sunday, July 13, 2014

Three Results from Eating Tiny Bites

Tiny bites are the secret to eating less. But is it practical to eat in tiny bites?

3 Results from Eating Tiny Bites

(1)      We absolutely eat less.  
  • The physical reason we eat less is that we give our body time to signal us that we're full. 
  • We don't have time to eat as much, but we do have time for enough.
  • The emotional reason we eat less is it feels good to pamper ourselves in ways that are good for our body. It's good to indulge the need to take control. Tiny bites is you taking control.
(2)      We get more pleasure from eating. 
  • More physical pleasure happens by putting less in our mouth, because we allow our whole tongue to experience the flavors released when we chew. This also has the physical benefit of letting digestive enzymes that naturally exist in our mouth begin breaking down food. Eating tiny bites creates more efficient digestion, so we get nutrition out of what we eat. 
  • The emotional reason for more pleasure is we're taking care of ourselves. We're nurturing our health, our self-image and our state of mind. 
  • If we're eating with a partner, a sexy benefit of small bites is the tease, sharing the taste sensations and going back for more. It's especially fun with dessert!
(3)      We eat what we want.
  • Physically this is intuitive eating. Because we're taking tiny bites and tasting them, we can tell if our body is pleased. We can also tell if the food is too greasy, salty or sweet to be really enjoyable. If you eat tiny bites and don't like the taste, don't eat it. Listen to your body.
  • Tiny bites allow us to tune into our priorities. We're more comfortable with our choices. When we're comfortable, we savor our food. It's good to be good to you.
Tiny bites and savoring our food are sexy and time-consuming. When you don't have time for all the fun, here is how to take control when you eat tiny bites:
  • When rushing, take control by dividing your portion, eating only 1/2, but still take tiny bites. You will discover you feel satisfied and not 'loaded down' when you continue your day.
  • When watching TV, don't put the whole meal in front of you. Put food on a small plate or in a tiny bowl instead. When you want more, get up and get it. The act of getting up between bites burns calories. If you're too busy watching your show to get up, you're full. Stop eating and enjoy TV.
  • When starving the way to take control is to remove the temptation to gorge. 
    • Eat with a teaspoon or small fork. 
    • Do not stuff your mouth under any circumstances. Put your hands in your lap between bites.
    • Cut a sandwich into four pieces and then cut each piece in half. Eat one piece at a time. Put your hands on your lap between bites. 
After eating tiny bites you won't get that 'full' feeling. Instead you will be filled and happy. Best of all you will have taken control of your choices, your time and peace of mind. You decide if it's practical.

#janebernard

Friday, July 4, 2014

Independence and Eating

Today is independence day. We can flip a switch in our minds to connect with eating independence by tuning-in to what we sense, how our body feels and what makes us happy. Sound simple? It is!

  • Independence feels like freedom and self-respect. 
  • Tuning-in connects us with intuitive signals.
  • Intuition is the source of our self-respect. 
  • Self-respect keeps us safe, happy and in tune with our heart, mind, body and soul.
The pleasure of being in control when we eat feels like freedom. Convenient intuitive signals help us recognize what feels right every time we eat. It's convenient to be curious. We take control of our personal fate by being curious.
  • Curiosity is looking closer and hearing more. 
    • It includes looking closer at how we feel physically and emotionally.
  • Food choices based on curiosity are a spontaneous response to what we sense.
  • Curiosity is keeping a flexible attitude and open mind. Forget rules. Trust your gut.
Use independence to imagine your ideal, healthy, body image. Make a commitment to notice and respect your personal boundaries. Use the inner intuitive signal -- tenacity -- to work with this vision and connect with your dreams.
  • Tenacity is power that is easy access.
  • Use it with curiosity to stay focused on eating choices that feel good to your mind, body and heart.
  • Tenacity creates momentum that builds inner strength. The more we depend on it, the stronger we become. Independence becomes a way of life.
Celebrate your independence by being your best self. There is always something exciting, admirable and inspiring about a person who's committed to doing what feels right. Don't be surprised if your choice to trust your gut inspires others to join in. It's not always easy to be the best we can be. But since we only get rewarded when we refuse to give up, it's worth the effort! 
"Sometimes your joy is the source of your smile and sometimes your smile is the source of your joy." ~Thich Nhat Hanh

#janebernard

Saturday, June 28, 2014

Little Lies

Do you tell little lies to yourself about how much you eat?

The most important person in your world is you. That's who is going to protect and feed you and give emotional support when things don't go well. While nobody likes feeling they are 'overweight', returning to a healthier number only happens when we are honest with ourselves. Lies are abusive. If we cannot trust ourselves, who can we trust?

Last night I had dinner with a friend who's trying to lose weight.  He told me that he hadn't eaten all day. When I reminded him that wasn't wise, he sheepishly listed what he actually had eaten during the day. While it wasn't much, it was nourishing foods.  People ignore what they see and hear and lie to themselves about how much they eat.  Don't ignore what you know!
  • When we don't eat all day as a weight loss technique, it backfires.
    • When we ignore food all day, our body thinks we're starving. It automatically goes into survival mode. This lowers our metabolism rate so that we don't 'die' from hunger. 
    • What happens when we do eat is that since our metabolism is slower, we don't burn our calories as fast and as a result, can gain weight.
      • To protect us from starving to death, the body instinctively 'helps' us store fat.
I explained to my friend that to lose weight, all he needs to do is eat smaller portions three times a day. This way, his stomach will naturally shrink while he maintains optimum energy and health. Importantly, he won't feel like he's starving.  So when the waitress came to our table, he ordered a cocktail and an appetizer. I made a mental note to mention the very high sugar content of alcohol the next time he mentioned trying to lose weight.
  • Ordering an appetizer for dinner when trying to lose weight - especially if we've had breakfast and lunch -- is a reliable choice to make.
His appetizer was a ragout leg of duck with two pureed servings, one white, one green and some pea sprouts on the side. It was pretty. It was also pretty fattening. Because he did not know what the green and white dollops were, I tasted them. They were very rich, full of butter and cream. At that point, I felt sorry for my friend. He, of course, ate his entire meal quickly. 
  • If you are trying to lose weight and decide to eat less, don't eat a smaller plate that has more calories than a full portion.
    • Avoid sauces, candied vegetables, deep fried or rich choices.
    • Allow as many 'empty' nourishing calories as you want.
      • carrots, cucumbers, tomatoes, lettuce, etc - salad ingredients without the dressing
        • If you have salad, ask for dressing on the side. Be stingy with it. An alternative is lemon juice or a simple vinaigrette.
    • When we eat less, it's more socially satisfying  if we eat slower. Plus eating slower burns more calories and we are generally more satisfied. 
Just like unwanted pounds, little lies add up. When you lie to yourself about what or how much you eat, you are the victim of fraud.  
  • Pay attention to what you sense. Enjoying what you eat means more efficient digestion and more fun!
  • Honor your truth. You will feel lighter and eat less.
  • Allow yourself physical and psychological satisfaction. Don't be a victim of self-abuse.
Learn to trust yourself by using intuitive tools that will never let you down. You deserve the best quality of life. Eat less, sense more.

#janebernard

Saturday, June 21, 2014

The Lucky Ones

We're the lucky ones. While in every country there are people who do not have enough to eat, we have such abundance that we choose what we want, and focus on what not to eat! If you're worried about having self-control so you look good in your bathing suit this summer, think about others before you overeat.

With every blessing comes responsibility. Our food abundance gives us the responsibility of choosing what to eat wisely. It also gives us the responsibility to help feed those who are hungry. One way to turn obsessing about food and eating into positive and productive choices, is to think about food needs of others.

It's as simple as pushing a button - or as involved as you want to be. We can volunteer in a soup kitchen or share on Facebook. Helping others feeds our own social and emotional hungers. Being aware of everyday hunger around the world beyond our own, leads us to recognize and celebrate how lucky we are.

Amazingly, there is always enough time to draw into our lives exactly what is right. When we value curiosity and dignity, there is always enough time to help others. Doing good for others widens perspective so that we know ourselves better. Perspective brings feelings of balance and self-control. When we help others who are hungry, we reinforce and compliment the good within ourselves.

Where people are starving there cannot peace. Here are some ways to help by pushing a button:
"The day hunger disappears, the world will see the greatest spiritual explosion humanity has ever seen. " Federico Garcia Lorca 

For more ways to help the hungry, read: The Lucky Ones, in Am I Really Hungry?

#janebernard

Saturday, June 14, 2014

Caveman Diet or Intuitive Eating?

A friend of mine, who is uncomfortable with the words self-discipline and food in the same sentence, has been tricked into being an intuitive eater!  This happened because he tried a modified caveman diet option. He ate whatever he wanted five days a week. Then, on two random days, he fasted all day - only drank water - and then ate whatever he wanted for dinner. This worked for him because knowing he could eat whatever he wanted made him happy. The surprise is that he has stopped enjoying his favorite fast food items and his 'habits' are changing. The reason why is that he started tuning-in to his body differently.

He noticed that when he did eat fast foods - especially after a day of fasting - he felt lethargic. Also, his stomach started shrinking from the small amount of fasting. He's eating slightly less and has been steadily losing weight. I googled Caveman Power Diet and the website is easy to read, understand and follow. What they say makes sense to me. Cavemen certainly trusted their intuition. The reason why intuitive eating works for us today is, it lets us take control of our own choices and eating habits. We each are on intimate terms with our bodies. This means we can recognize what we want and need and when we feel full.

The way we eat is often a mirror of the way we approach living. When we are barreling through life, it's common go off in the wrong direction. It's helpful to pause and get our bearing. Living well and eating well is a balancing act. Connecting with what we want and getting what we need always makes sense. 

That's why, using our senses to notice what we notice and intuitive tools to connect with what feels good, is so easy. Life is complex; hunger is simple. We need to eat for energy and good health, but we don't need diet restrictions or eating habits. Our physical needs vary every day. We don't need to be cavemen to choose what we want to eat.



#janeBernard

Sunday, June 8, 2014

Doing Dessert

Do eat dessert! Dessert is a celebration of good food and a good life.  

My grandmother always said, "Be sure to leave room for dessert." Because of this, I learned not to eat until I was stuffed. Saving room for dessert is a lifelong habit, with surprise benefits! Having an eye on dessert makes portion control of the entree sensible. Do eat dessert with a spirit of appreciation. Enjoying dessert sets a tone of appreciation that echoes in every relationship.

I never realized 'desserts' is 'stressed' spelled backwards. 
Here's how to enjoy dessert without stress.
  • D --  Do the right thing. Eat with self-respect.
  • E --  Enjoy every mouthful. Use your tongue to satisfy the drive for flavor.
  • S --  Smile more when you are having dessert. Celebrate! Feel the goodness. 
  • S --  Stop between each mouthful. Put down your fork or spoon and savor the sweetness.
  • E --  Engage in eye contact while you're enjoying the sweet. Enjoy sensual syncing.
  • R --  Remember, it's fortunate to have dessert when there is so much hunger in the world
  • T -- Take your time. You may discover that you don't need to finish dessert. Dessert is a treat!

#janebernard

Thursday, May 29, 2014

Power Eating

Intuitive Eating is Power Eating

Hunger is a physical reality. Binging is an emotional trap. Fighting emotional traps is intuitive. It's liberating. When we make an intuitive choice, it feels 'right' and that is reassuring. Powerful intuitive tools free us from emotional eating.

Emotional eating or binging happens when we feel bad or sorry for ourselves. Even though the media would have us think differently, food is not a band-aid. It cannot mend a broken heart or make a mean person nice. Reality is that Life can be painful, unfair and hard. Responding to pain by eating more changes nothing; instead, we feel worse.

Anyone who has eaten food for emotional support knows the result is disappointment. Emotional eating is a trap. The only way out is to fight it.

When emotions guide food choices, we're going to gain weight. Intuition bypasses emotions. That's why we can feel deeply emotional around food and 'know' we're wrong to eat it. Using intuitive tools like determination, courage and dignity is surprisingly reassuring. It's power eating.

Here are 3 questions to ask yourself to know if a choice is 'right'.
  • Does eating this leave me feeling physically comfortable, satisfied and healthy?
    • If the answer is yes, then focus on comfort, satisfaction and health while you eat. 
    • You will feel when you're had enough. This is feeling your mind working with your body. 
      • Intuition balances what we want with what we know and what we feel. Power eating is listening to our intuition.
  • Why am I eating this? 
    • Being honest with yourself is the beginning of trusting your intuition. 
      • The fact is, intuition is always protective. Trust it.
      • Feel dignity in your heart and listen to that feeling.
      •  If you're eating to satisfy emotions, stop. Decide to take control by being courageous. 
        • You are stronger than anger or disappointment. You are stronger than sadness. 
        • It's powerful to take control of self-defeating emotions, but it's not hard. Things that are wrong, crumble easily.
      • Give yourself a smile of determination. Go for a short walk to cool off. Re-set your perspective. The only reason to eat is because you're hungry.
  • What do I really want? 
    • You want to fight it. No one wants to be a slave to emotions. Eating, weight maintenance, diet, work, family, responsibilities - all of these weigh on us 24/7. We need help to be strong. We don't have a lot of time to cook. Write down what you really want and put the piece of paper where you can look at it any time.
      • Adopt an attitude of determination and stick with it. Get what you want. Comfort, satisfaction and health create quality of life. Eat less, chew more. Attitude is powerful.
    • FitsMe is a Web app that helps you find meals and create plans that fit your diet. Tell the site your food restrictions, likes, and dislikes and it serves up recipes to satiate even your pickiest preferences. It can save time and help you plan. 
Use attitude. Remember to focus on comfort, satisfaction, and health when you eat. Use the power of natural courage to zap fear and over come doubts. Use determination and self-respect to follow through with what feels 'right' and use attitude. Be dignified when you eat. It's intuitive power.
"Anything is possible if you've got enough nerve." JK Rowlings

#janebernard

Friday, May 16, 2014

4 steps to ideal weight

If you were your "ideal" weight today, how would your life be different?


This is a trick question. "Ideal" is a direct connection with our state of mind!  
 

Do heavy thoughts make us physically heavy? Heavy thoughts distort priorities so that we don't make good decisions. When our emotions control thinking, the result is self-sabotage. Next comes exhausting cycles of gaining  and losing weight. Can we think ourselves slim? It helps to imagine ourselves an ideal weight- but only if we stay real. 
1. Be flexible about food choices.
  •  Healthy eating is a physical response to hunger. Habits are NOT the secret of healthy eating. Variety is. If you are in the habit of eating cut-up fruit with cottage cheese for lunch every day, this may not be healthy. Our bodies are always tearing down and rebuilding. Skin is often a mirror of what's happening inside.The way to know if an eating habit is a rut and not ideal, is to notice how you look and feel an hour after the meal. If you start to get hungry and look stressed - your habit is a rut. When a meal is 'healthy', our body is satisfied for hours! Healthy eating happens when we stay in tune with our body.
2. Don't force yourself to identify with an image that is not you.
  • Being Physically Active is a signal of physical health. When we are stationary for long periods of time, our internal signals get confused. The body is an amazing machine that works best when it's recharged by simple physical activity, like walking. You may discover, if you want a snack between meals, that a walk around the block 'kills' your craving. Instead of grabbing something to eat to calm an odd feeling in your stomach, take a walk to help your system make connections you need internally for more efficient calorie burning and digestion. 
3. Respect your courage to trust your body.
  • A Good Appetite is a sign of good health. Often, a good appetite is satisfied by less than we consume. The trick is to eat what we need, not what is easy or looks prettiest. Think about it. Protein is the most satisfying food we can eat. Many dieters are protein deficient, making them crave sugar for instant energy - that then, brings them down hard. For ideal weight, eat protein first at mealtime. Then enjoy greens and carbs. If you want to lose weight, skip carbs or just eat a half portion.  
  • Chew more, eat less. Close your mouth when you chew. People who talk with food in their mouths are rarely an ideal weight. Put down the food, spoon or fork, when you talk. This way, talking more at mealtime means eating less.
4. Be Thankful for every meal. A lot of people we see, go through their days hungry. Appreciation of what we have balances our perspective. Gratitude builds self-confidence.
  • State of Mind is the lens we live through. Ideal weight is personal. Be kind to yourself. Choose to be healthy, active and smart about eating choices, and you will have a positive state of mind. Don't buy-in to dogma or media hype. Beauty begins in the heart and comes through our eyes. Love yourself with kindness. This makes you receptive to your ideal weight,  patience, self-control and variety. Life is beautiful.
Give yourself every chance to be your ideal weight. Every body is a unique shape. Ideal means: Healthy, Physically Active, Good Appetite and Positive State of Mind. If you believe Life will be better if your weight is 'ideal', tune-in to determination and it will happen. 

An easy way to fine-tune your senses is: Fine Tuning Connecting with Your Inner Power



#janebernard