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 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






Friday, May 9, 2014

Falling Off The Wagon

Falling off the wagon hurts. Any kind of fall hurts. The first response we need is comfort, not anger. Start with kindness.

"People don't come pre-assembled, but are glued together by life." ~ Joseph Le Doux

Life is full of surprises and curve balls. Everyone falls off the wagon. It's not about losing control; falling off the wagon is hitting a bump in the road. There are no smooth rides in anyone's life. A helpful way to handle bumps in the road is to have a plan.

 Here are some options:

  • If you have a friend who also is working on her weight management, arrange a code word like: "PANIC" and the next time you hit a bump, call her. Together, the two of you practice breathing to connect with personal dignity and physical purpose, for 5 slow breaths in and 5 slow breaths out. Then, tell each other how you're feeling. Talking with a caring friend is more satisfying than the loneliness of binging. 
  • If you're alone, leave the room and leave the issue inside. If possible, go outside and notice the amazing signs of life around you - plants, animals, people, sunlight, the wind.  Breathe slowly in and out 5 times to connect with your inner dignity and courage. Yes, it takes courage to fight against what hurts. Decide a way you feel comfortable dealing with the problem, and then respect your choice. The main point is not to hurt yourself.
  • If someone close to you is creating stress that pushes you to hide by eating, you need to find a new hiding place. There are always options. Eating a gallon of ice cream while hiding in your room or your car may seem like a solution, but you already know it's self defeating, and the only person being punished is you. Life is not fair but you can still be fair with yourself. Stay real. One day at a time is all you can ask of yourself.
It doesn't matter why or how we fall off the wagon. It matters that we face the truth, forgive ourselves with kindness, reflect on why this happened, and hop back on with renewed dignity and fresh determination to reach our destination physique. The only time we fail is when we give up. Starting fresh is personal power. 

Stay in touch with momentum in your life.Take a tip from nature. No matter how dark the night is, day arrives. After winter, comes spring. The weather will be horrible one day and nice 24 hours later. Allow yourself to experience your truth and then remember that you have dignity, courage and determination. Ultimately, if you don't know what to do when you hit a bump in the road, start with being kind to yourself. The rest is easy.

Am I Really Hungry? 6th Sense Diet : Intuitive Eating can help you recognize underlying emotional bumps in the road and steer around them. Life is created by our choices and our habits. Our responsibility is to ourselves. No one makes us do anything. Take control of challenges by knowing yourself better. Be honest with yourself and the road will get smoother. Guaranteed! 

#janebernard

Friday, May 2, 2014

What do you notice?

Do you notice what matters to you? When you do, Life gets easier, better and often sexier.


Intuition takes what we notice with our senses and kicks it up a notch, making things clearer.  Tuning-in to what we sense when we eat is as simple as opening our eyes.

When we notice what we see, hear and feel, we take control of our choices. Only you know what feels best inside your body. Only you know how you feel when you sit down to eat. Notice what you notice. It's liberating.

  • Shaking up eating routines makes it easier to notice messages from our body. 
    • Now that it's spring, why not make lunch your main meal and have a light dinner? 
    • Try eating ethnic food once a week to wake up your palate. The more we taste at mealtime, the more efficient and healthier our digestion!
  • Don't eat because it's "time to eat". 
    • The only time to eat is when your body needs fuel.
Eating out of habit is a silly way to put on weight. Eating when you're hungry is how to stay in sync with your metabolism.
  • Make the choice to take control of your eating by noticing how you feel.  
  • Connect with your senses to be sure about what you really want.
It doesn't make sense to plan what we're going to eat in advance. A lot can happen in our lives in a few minutes that changes everything. We can't really know what we'll feel like eating in 6 hours. Even when we cook for a family, there are times to be flexible. Notice what's going on that changes your appetite and eat accordingly.

Intuition is our 6th sense. Like seeing, hearing, taste, touch and smell, intuition is a total reflection of what's happening right now. The job of intuition is to protect our choices so that we honor our body, heart and being. We often experience our 6th sense as a gentle, persistent urge. It's easy to ignore, just like it's easy to ignore what we see and hear.

Make a commitment to yourself to notice what you notice, and see what happens.
It's not expensive or time consuming to be in sync with yourself.  In fact, it feels good.

Trust your intuition when you connect with your body at mealtime. Don't rush yourself. Notice what matters to you.
Eat when you're hungry. Stop when you're not.
You'll feel good about it. 



#janebernard

Friday, April 25, 2014

Mirror Mirror

We look in the mirror and what do we see?

When we look in a mirror with a critical eye, our emotional buttons are pushed, making us tense. Mirrors make us emotional. Intuitive thinking  connects us with dignity, which relieves our emotions by refreshing priorities, so we eat for good health and pleasing appearance.
  • Emotions feel complicated.
  • Keep it simple by thinking with your senses. 
  • The point is to connect with your body when you eat.

Notice your posture.

When our shoulders are relaxed, our heart is comfortable. This way it's automatic to tune-in to priorities and personal boundaries. Look at your posture in the mirror. Tuning-in to our body helps overcome emotions that drive us to make uncomfortable choices. Where does your body hold tension? We all hold tension in different places. I hold tension in my stomach. Notice what you see and feel:
  • Feel your body.
  • Where are your shoulders?
    • They should be lower.
  • How does your neck feel? 
    • Gently, tilt your head back, then forward. 
    • Gently lean your ears toward your shoulders.
    •  
  • Be patient with yourself. 
    • Appreciate your effort to be the best you can be. 
    •  
  • It is automatic to tap into strength we recognize intuitively. Here's how:
    • Identify with someone you admire who makes good decisions in stressful moments: James Bond, Superman, Wonder Woman, Harry Potter, Mother Teresa.

Life is a gift. The more it's savored, the better it tastes.

Sensual intuitive thinking is a direct physical response to our environment. It keeps the big picture clear so we're in tune with personal priorities and boundaries. Look in the mirror for help. Notice your posture and honor yourself by feeling dignity. Appreciate who you are. When you eat, savor every morsel!  After you eat, look in the mirror again:
  • Give yourself a big smile and a knowing wink.
  • Enjoy the rest of your day.
The better you understand yourself, the happier life is. Practice looking into the mirror for help. You are your best friend. Trust your gut. For help overcoming emotional eating challenges, pick up a copy of Am I Really Hungry? 6th sense diet: Intuitive Eating, or download a copy and keep it on your phone for quick help! 
#janebernard


Friday, April 18, 2014

Break Habits

Take control of what you eat by breaking habits.

Habits happen when we grab what is easy, convenient or fast. The result is emotional eating because habits are not a response to our body. Eating is not supposed to be a habit. We're supposed to respond to hunger.

Ignoring our body often means we are not satisfied by what we eat. Physical needs are unique and change all the time. When we ignore what we want, we feel lousy. Emotional eating is an unsatisfying way of rebelling against what doesn't feel right. Don't let emotional eating be a habit.


Habits are ruts. Being in a rut feels like being old. Worse, habits make us feel trapped. Yuck! Shake off eating habits by getting into the season. Open your eyes, inhale the new fragrance in the air. Try new foods that smell and look good. New experiences renew us. There is a feeling of excitement and anticipation that makes us look and feel younger.

  • ·Habits limit choices and kill spontaneity, which makes us look drawn and tired. Eat to feel good.  Don’t be in a rut.
  • Add spice to life with new experiences. Instead of a big meal, eat small amounts when you try something new. Really taste, smell and experience the newness. Eating is supposed to be a pleasure.
  •  Be kind to yourself.  Don’t dwell on the past. It’s history. What matters is eating to keep healthy and fit today. Leave the past behind. Take a moment to be grateful for good health and the ability to move forward.
  •  Initiate change in routines. Spring is the season to be spontaneous. Allow yourself time and space to do personal things differently. Eating is personal. If you don’t feel like eating, don’t; if you want to just have appetizers, do! Connect with curiosity you were born with. Have more fun. 
  • Taste more by chewing and savoring what you eat. Stop talking about your body, weight, diet or frustration. Talk about ideas and what makes you feel good. Spring is a season of new beginnings.
  • Simplify eating decisions by using your senses more. Notice what you notice. It will be clear if you’re bored, excited or hungry. Listen to your body. The rule is to honor yourself.

Take a breath. Take time to give yourself a chance. Stay in the present and enjoy Life!

  • Think with your senses. Check in with the way you feel before and while you're eating. Make decisions spontaneously.
  • Feel with your mind.  Use intuitive tools like courage, dignity and curiosity to guide eating choices. Before you eat, ask, "How will I feel about myself if I eat this?" Respect and protect yourself.  Be intuitive.


 Am I Really Hungry, 6th Sense Diet: Intuitive Eating  will help you reset mealtime priorities and recognize what holds you back from eating when you're hungry and stopping when you're not. Pick up a hard copy and stick markers on pages that help you stay true to yourself, or buy an e-copy and access intuitive tools from your phone!

#janebernard






Friday, April 11, 2014

Four Steps to Slim

It's spring. Give yourself every chance to move forward and fall in love with your life all over again. This is a season of new beginnings. Here are four easy, non-stress steps to feeling slim. Start following these today and by June, you will notice a difference.

(1) S - START using all of your senses more throughout the day - including common sense. Common sense is balancing what you know, with what you feel, to do what is in your best interest.
  • It's common sense to eat slower and it's easy!! Put your fork or sandwich down between bites.
  • When we really taste and chew food, we eat less. Don't be lazy - taste your food!
  • Portion control is as basic as using our eyes to see how much food is on the plate. 
    • If you go out for dinner, ask to have your main course on a salad plate and only eat what fits on that plate.
(2 ) L - LET go of diet dogma and tune-in to your own body. 95% of dieters gain back more weight than they lose.
  •  Diets are generic; you are not. Learn which foods are nutritious and then, eat what you feel like having, for energy and nutrition. Here is a helpful site for nutrition facts.
  • Self-control is about yourself. Eating is personal. Do what works best for you.
    • Try enjoying soup or dessert with a teaspoon instead of a large spoon. You will eat slower and less.
(3) I - INTUITION is our friend. Everyone has it. Intuitive tools are a total support system with guidelines that connect with what we value. These help us stay in control of eating mentally, physically and emotionally. Intuitive tools are an attitude to bring to the table every time you eat. Tenacity, determination and dignity are examples of intuitive tools.
  • Tenacity is being true to yourself.  When you make a decision to have this attitude, you connect with an attitude of determination, which stops feelings of frustration! Instead of stress around eating for nutrition and energy, your priorities realign and you are more patient with yourself. It's awesome.
  • An attitude of dignity is always an asset. You feel it in your chest. Don't ever put yourself in a position that offends your dignity!
(4) M -ME. Think about "me" when you eat. Experience your own body, your own mind and your own soul. Be kind to yourself and honest with yourself. Love has a way of helping us. Love yourself at mealtime. Loving starts by forgiving yourself for every bad eating decision you ever made. That's a secret for moving forward.
  • Before you get out of bed in the morning, close your eyes and visualize your ideal, healthy body. Imagine what it feels like to be fit and how much energy you will have during the day.
  • Appreciate your ability to make choices and your strength to follow through with being the best you can be.
  • Connect with an attitude of gratitude for little things that make your life easier. It's those little things that we can count on that help us stay on track when the going gets rough.
Am I Really Hungry, 6th Sense Diet: Intuitive Eating  will help reset your priorities and you will recognize what's holding you back from eating when you're hungry and stopping when you're not. Pick up a hard copy and stick markers on pages that help you stay true to yourself, or buy an e-copy and access intuitive tools from your phone!

#janebernard