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!


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!


Friday, April 4, 2014

A Fresh Start

It's time to shed winter with a fresh start and new passions. A fresh attitude around food and eating does wonders! Let go of diets. Instead, please your senses and make personal priorities your choice. Spring is a pleasure. Relax, smell the new season and give yourself a chance to feel it! 
Sensual Pleasures include:
Taste * Smell * Texture * Relaxation * Comfort * Satisfaction * Peace of Mind *
Pleasure touches and refreshes every part of our lives. We know this because when it's missing, we feel lousy.  Use intuition to lose weight by eating for physical satisfaction and pleasure. The passion will follow.
Follow these intuitive guidelines for  a fresh start.
P = priorities. Make eating priorities personal, uniquely suited to your needs and physical goals. The first priority is to trust your gut.

L = lifestyle. Lifestyle dictates eating choices. You choose how much you want to eat. Be flexible because change happens all the time. Don't eat when you're preoccupied or stressed.

E = enjoy. Studies have shown when we really enjoy what we eat, our digestion is 70% more efficient. Enjoyment also reduces stress. If you are not enjoying your food, don't eat.

A = attitude of awareness. Tune in with your 5 senses to stay in tune with your body. When it comes to eating, our body is the source of our pleasure. Eat for energy, strength and good health. The rest of your day will be in sync.

S = sensual. We are sensual beings. Don't ignore it. When we satisfy ourselves sensually at mealtime, we feel comfortably full, but not stuffed. We feel good. Sensual eating includes letting your eyes feast on those you love or letting your ears listen to music that uplifts your spirit. Every part of what makes you, you, is important.

U = understanding. Kindness is allowing yourself to enjoy what you want in a way that respects your priorities. There is nothing forbidden or restricted. There is only common sense. Common sense is to protect our heart, body and soul. Wrong choices feel heavy. Common sense choices literally lighten us. Managing weight with common sense is perfect for Spring.

R = realistic. We all have unique metabolism and genetic body shapes. Be yourself and give yourself a hug. What's realistic is what works for your body. You can feel it, and ultimately you can see it. What you eat is just about you.

E = enthusiasm. It's a sparkle in your step and in your smile that makes you attractive. Enthusiasm is the beginning of passion and passion is what a Springtime fresh start brings. Tune-in to pleasure at mealtime and discover that you eat less because you're enjoying yourself more. 

Albert Einstein famously said, "Insanity is doing the same thing over and over again and expecting different results." If you diet, re-read that quote. 95% of people who diet gain back more weight than they lose! Diets are deprivation. Spring and intuitive eating are about pleasure. Enjoy the season!

Friday, March 28, 2014

Time Crunch

Time crunch is what we're all experiencing - lots to do and time seems scant. The idea of healthy eating can feel like an added time-consuming burden. In fact - it's the opposite.

It's intuitive to seek the best quality of life. This means it's intuitive to make things easy when it comes to eating and maintaining a desirable weight. Breakfast is the time to get a solid foundation of energy to seize the day. Eating a fortifying breakfast means you won't want or need a mid-morning snack and you won't gorge at lunchtime. When we eat a solid breakfast, it creates more time in our day because there is no urgency to 'grab a quick bite' or to make lunch a big deal. Importantly, when we eat a solid breakfast, we discover that lunch and dinner are not as important, so eating less is easier.

Here's some help to beat the time crunch and be kind to your body for breakfast, lunch and dinner.
  • Breakfast:  
    • No-cook overnight oatmeal is easy to make in advance and is ready to eat in the morning. It is fortifying and having this for breakfast will mean that a salad for lunch is all you want. If you have the time, enjoy some orange juice with this to make it into even more of a power breakfast. 
  • Lunch:
    • If you skimp on breakfast and are 'starved' for lunch, then take a few deep breaths to remember that hunger comes from your body, not your mind. Next, have a protein packed sandwich. It can be cheese, steak, fish, tofu or any kind of burger. Now, take just one bite and put it down on the plate. Chew, swallow and take a drink of water. Often, when we're 'starving', our body is really thirsty. Water has zero calories and it's what your body wants. Do this with every bite and you will have eaten a quick and satisfying, hearty lunch.
    • If you had that yummy oatmeal and are having a salad for lunch, remember to take the dressing on the side. Dressing often makes salads high calorie, so be stingy with it. Once you add any dressing, toss your salad before you eat it. You will be amazed at how little is required to get the 'taste.' Even with a salad, your body needs water. Water helps us burn calories by lubricating our metabolism.
  • Dinner
    • Don't let a time crunch cause you to down your dinner without tasting it. What you choose to eat should be balanced and visually appealing.The point of eating is to enjoy the taste and give your body fuel. If you have no time, then cut your portions in half.  Then, follow the same process as outlined for lunch- take a bite, put your fork down and take a swallow of water. Eating less means less calories and drinking some water between bites means you are less likely to have indigestion. 
Intuitive eating is a way of being kind to yourself. We do this by giving ourselves a chance to succeed. To succeed at being your healthy weight, take a healthy approach. Learn to enjoy having water when you eat because it has no calories, helps us feel full, and our body genuinely needs it.  Nourish your heart and your body by taking your time when you eat.
"Getting my lifelong weight struggle under control has come from a process of treating myself as well as I treat others in every way."   Oprah Winfry

Saturday, March 22, 2014

How To Listen To Your Body When Eating

 Guest post by: Catherine Carrigan

One of the most important things you can ever do to stay slim and healthy is to learn how to listen to your body when eating.
Why is this so important? Because your body always knows best.
If you listen carefully, your body will tell you:
1. What food is right for you at this time.
2. How much to eat to maintain your energy, a healthy weight and to avoid digestive distress.
As a medical intuitive, I can’t help but use my intuitive gifts all the time, everywhere, including when I am eating. 
Here is how you can listen to your body when you are eating:
1. If you are at home preparing your own food, open your refrigerator or pantry and ask yourself, “What foods will make me feel best at this time?” You can simply look at the food, visualize yourself eating it and get an immediate hit. If you don’t believe that you can get immediate sensuous information anytime anywhere, imagine yourself biting into a lemon! Notice how just thinking of this act your mouth turns sour. Then – as if this wasn’t enough information already – project about four hours ahead and notice how your mood, your energy and your digestion would feel if you ate what you are considering or not it is good for you.

2. If you are at a restaurant, simply ask inside yourself which option would make you feel the best. I did this Saturday night when I went out for a meal with my friends to a restaurant I had never visited before. I looked over the various options and ranked the top choices on a scale of 0 to 10. It was a very healthy restaurant to begin with – all organic – but I still took the time to tune in to see which entree would make me feel great during and after my meal.

3. When you sit down to eat, rank your hunger level on a scale of 0 to 5. If your hunger is at a 0, your stomach would probably be growling. If you are at 5, you would feel stuffed. Notice where you are when you begin to eat. About midway through your meal, pause from eating and tune in again. What number are you at? Please stop eating when you are at a 4. 

4. You can easily break the habit of overeating by tuning in throughout the day to notice how hungry you actually are. There is a difference between mouth hunger and stomach hunger. This is one of the most mind-body connections you can ever make! When you are eating your meals and stop at 3 or 4, you can tell yourself that you give yourself permission to eat again in 2 or 3 hours if and when you get hungry again. Stop eating before you are completely full and notice how your body weight normalizes and your digestion improves.

Catherine Carrigan is the author of What Is Healing?Awaken Your Intuitive Power for Health and Happiness. You can find out more about her work on her blog and website.

posted by Jane Bernard 

Friday, March 14, 2014

Get ready to be seen.

Spring fever is around the corner. It's time to get ready to be seen. Intuitive eating is an attitude of taking care of our whole body, inside and out.  When we look good, we feel good.

Looking good demands immediate gratification. In the spring, we cover-up less.  Look good and feel your best with these tips that include foods to help achieve long-term weight goals.
  • Nails - clean, neatly shaped nails are attractive. I polish mine and currently am welcoming in spring by wearing turquoise blue. Men and women look at a person's hands when they first meet to feel a connection. Keep your hands beautiful and you will feel beautiful.
    • Our nails are both genetic and an indicator of health. Eat balanced meals for optimum appearance.
    • Nail polish - even clear - always makes hands look nice.
  • Hair - clean hair smells nice and looks good. Spring is a perfect time to get a new hairstyle or to get your current hairdo trimmed and shaped. You will know you're looking good and the smile you're wearing will be a turn-on for all who see you. 
    • Eggs, wild salmon, pork, lentils, tofu, spinach, bell peppers, sweet potatoes and oysters are all considered good for shiny, healthy hair.  They are also not fattening, and having any of these in moderation with your dinner will help you shed those pounds for bikini season.
    • Depending on your hair type, there are many products in the drugstore that can enhance the way hair looks or feels. Clean hair that smells good is sexy. Have fun.
  • Skin - is exposed more in the spring. Healthy skin feels and looks good. After a winter of being under wraps and exposed to elements, you might want to indulge yourself in a full body rub with moisturizer, to smooth bumps and refresh dry spots. Skin that glows with health is a magnet.
    • Our skin loves tropical fruits, which are high in vitamin C. Broccoli is collagen booster. Try it sprinkled with lite soy sauce or liquid aminos and you may discover it's strangely addictive. Almonds and whole wheat products are skin nurturers, but be sure to have these in moderation, as they are also calorie intense. Carrots, salmon and sardines are also great for our skin.
  • Eyes - Wow!  Eye contact brings people into your heart. When your eyes are bright, alert and looking glamorous, who knows what can happen? :)  
    • All of the foods above that are good for our nails, hair and skin are also good for eye health. Additionally, wheat germ and beans are eye food. 
    • Why not put on some eye shadow to compliment your nail polish, or if you like the natural look, just put on your best attitude and watch what happens!
Intuitive eating is an attitude of getting results by staying clear about the big picture. Losing weight is a long-term goal. When our nails, hair, skin,  and eyes look good, we feel good.  People pick up that energy.  Focus on your assets and you will be so busy looking great you will eat less.

It's not what you do, it's the way that you do it and that's what gets results. ~Jane Bernard

Friday, March 7, 2014

Diet Crisis: Frustration, 4 Tips

A diet crisis can happen if we're frustrated or even when feeling good! Either way, it's going off the track of what we really want, and it feels lousy. Stuff happens; we're human. It's time to keep moving forward. Don't get stuck in a diet crisis.

The way to start moving forward is to forgive yourself
Do it to reconnect with the relief of momentum! 
Remember, no matter where you are, if you don't keep moving, you won't reach your goal.

Here are tips for staying on track. They are intuitive, and easy to remember when you feel a crisis. Before you begin eating, especially when you feel frustrated, always take 2 slow deep breath in and out. Look at the food and see what feels right to you. This connects you with your intuition and your body.

4 intuitive tools to connect with calm and relief:
  • Patience with yourself ends frustration and helps overcome the temptation to give up. It is an opportunity to prove yourself to you, to be all that you can be. Patience connects with the big picture. This keeps our attitude flexible and we feel less pressure.
  • Determination to follow through is deep inside each of us. You can call on it by remembering that you are worthy of fighting for. Fight for yourself by eating just enough and no more. Listen to the voice of determination that lives in your heart. This creates the comforting feeling of balance and control.
  • Dignity to honor yourself is especially helpful if you feel frustrated, deprived or sorry for yourself. Dignity directly connects with determination. This means when you try to feel dignified when frustration happens, you will get an extra assist from your intuition to honor yourself. You will discover an inner attitude of gratitude that takes away your appetite.  Dignity is a guide to see, do, feel and be what is best.
  • Prudence is like comparison shopping. It connects with common sense and is very helpful for shedding self-disappointment, frustration or doubt. It is the intuitive way to recognize that there are always options. Frustration connects with a self-defeating victim mentality. Prudence guides us to see choices. It  keeps our minds open.  In fact, determination proves that there is always another option, and prudence is a stress-buster.
There are ten organic, intuitive tools that are amazing for getting rid of frustration at any time. Find them in chapter 15, 'Frustration', in Am I Really Hungry? 6th sense diet: Intuitive Eating.

Thursday, February 27, 2014

Why Binge?

Binging is caused by real heartache. We may feel hurt, frustrated, ignored, alone, disappointed or violated. It feels like confusion magnified by self-doubt. We binge because we're searching for a feeling. That feeling is our heart connection, and it's vital  for happiness and healthy eating.
Binging happens when we lose sight of our heart. Maybe we find it in the bottom of the container of ice cream, or licking the spoonful of mayonnaise? Maybe not. It doesn't matter. What matters is being willing to start over.

The person we're trying to get approval and understanding from is ourselves. The answer is: Yes! You are good. You deserve to be respected and loved. The truth is, Life is a constant experience of rising to the occasion. Be honest with yourself.

Mark Twain said, "A man cannot be satisfied without his own approval."  Am I Really Hungry? is a handbook full of easy ways to recognize what you really want and how to achieve this goal.

We all have real needs that can feel like hunger. Hunger can be physical, emotional, social or intuitive. We may eat to release stress or hold on to a memory. When we know what we're hungry for and how to get it, satisfaction feels like self-control.
Why not give yourself a chance? We only fail when we give up.

Losing our heart connection feels like a 'bad mood'. Certain foods may end bad moods.  Next time you notice a disconnect, ask yourself what you really want. Then, find your favorite binging buddy - perhaps ice cream - and enjoy a normal serving because you deserve sweetness and love from yourself. Being good to yourself is the first step towards defeating a habit of binging.

Def Leopard: Pour Some Sugar On Me

Friday, February 21, 2014

Is more better?

People ask me if eating 'more', instead of strict dieting, can ultimately be better for keeping a healthy weight? 
Sometimes, the answer is yes, but -
This is tricky because, eating more is not about quantity, it's about quality. 
  • More is good if:
    • Focus is on nutrition, not taste or calories. This way, we feel satisfied longer and burn calories efficiently. This helps our body burn fat and not muscle.
    • We drink more. Often we think we're hungry when we're thirsty. 
      • Try drinks without added salt or sugar. 
      • Drink water. Add a squeeze of lemon or teaspoon of fruit juice or 1/2 teaspoon of apple cider vinegar for refreshing flavor!
    •  Be careful: Don't be trapped into retaining fluids.
      • We can find salt in a milkshake! Salt is used in ice cream because of its special property that lowers the freezing temperature of water. 
      • There are 55mg of salt in a can of Coke! It's like drinking a pizza.
      • "Natural" flavored bottled water may contain sugar or salt. Save your money and your body, drink from the spigot. 
  • When eating less calories than our body genuinely needs, our metabolism alters. To cope with the stress, it slows down to stretch the calories further for long-term survival. It's physically instinctive to stabilize our weight for survival. 
  • Additional results of calorie shortage:
    • We feel hungry and unsatisfied by what we're eating.
    • We do not lose weight because our body adjusts to the new regimen.
    • When we resume eating 'normally',we gain weight.
Our bodies are not machines but they are efficient and designed to respond to what we eat and how we treat ourselves. Put the right fuel in to get results you're looking for. Adding foods or regimens that you're not suited to digest, or deal with emotionally, creates problems. 
Here's what everyone needs to have more of at every meal:
  • Love
  • Self-Respect
  • Dignity
  • Laughter
Tune in with your senses to know what feels good to your body and heart. More is better when we focus on quality, nutrition and common sense. Bon Appetite! 

Thursday, February 13, 2014

Love Eating

People don't love eating just for the food. For the connoisseur, food alone is love, but for the rest of us, eating is a communal experience. Eating meals together, we drink each other in with our eyes, fuel our hearts with laughter and satisfy curiosity with conversation. We may learn what we need to know by a nod or a grunt. We connect and reconnect, not only with our physical selves, but also with people who share our lives. That connection is part of the delicious puzzle of love

Often, dieters hate eating because it represents restrictions, boring food choices or frustration. That attitude causes weight gain, binging, depression and anger. It's the opposite of love.

Intuitive eating is an attitude of self-respect, tough love and personal transformation. It's a direct connection with liking the way you look and feel. You may discover that you love eating because you like being good to yourself.

It's intuitive to love eating. If you find you've lost the love, now is the perfect time to reclaim it. Let yourself evolve into a more delicious person by giving up soul draining resentment and picking up good vibrations, like courage and dignity, when you're around food. Feed your soul some love. You deserve it. Instead of feeling deprived or hostile around food, try this:
  • Tune in to the excitement of taking control of your choices. Eat less, but talk more.
  • Talk about the taste. Ask other people what they think. If you're a parent, this is especially smart with kids. It slows down eating, creates easy conversation and tunes them in to their bodies.
  • Choose to feel worthy. Honor yourself by not giving in to negative feelings. Turn fear about eating into a focus on sensual enjoyment. Feel the love.
Eating connects us with personal satisfaction, good health and added energy. When you choose to be a sensual eater, you'll discover eating is easy to love.  As you use your senses to really taste, smell and feel how good food is:
  • Your body digests food more efficiently. 
  • You burn more calories. 
  • You eat less.
Eating is the opportunity to tease your senses with pleasure and bring comfort to your body. By sharing the physical pleasures of taste and smell at a good meal with others, we automatically feed emotional hunger. Eating connects us with each other. That's something to love.

Saturday, February 8, 2014

Chocolate, Libido & Binging

Valentine's Day is packed with libido raising chocolates and other waist expanding temptations. How do we enjoy it without being trapped by the sweetness of the treat?  Of course the celebration of love is a good thing. How do we avoid unhealthy temptation and embrace tasty love?

To separate love and libido from unhealthy temptation when you're enjoying a treat, look at your sweet and your sweetheart and check-in with the way you feel.
1. Confusing eating with satisfying intimacy causes disappointment that leads to binging. The libido thrives on anticipation, not big meals. Taking it slowly keeps you in control. Plan a light meal like tapas and put on some music. All of our senses connect with libido. Be creative with the way you choose to enjoy your treat and your evening. Rub a piece of chocolate across your lips and try to have your partner lick it off without either of you laughing. Of course, laughter is a libido boost- way more than chocolate. Libido is the drive for physical intimacy a feeling of anticipation, an openness to possibility and romantic potential.  If you feel this:
  • Be true to yourself by taking your time. Patience heightens anticipation which makes your experience more exciting.
  • Take it to a higher level with eye contact while you savor your treat. Also give the verbal pleasure signal of "mmnnn". 
  • Just take a nibble, because you want your body to be relaxed for the next part of the evening. Feeling full signals your body to focus on digesting food. That kills libido.
  •  Say Thank you! and mean it. Let the big picture come into focus naturally. 
2. Love, like eating, is an inner connection.  Food only represents love when we savor it; binging is a kind of disconnect. A great and enduring love affair is founded on open communication and mutual respect. The loving way to eat is to keep open communication with your body by tuning-in with your senses before and while you eat. It's the intuitive way to respect your body and to respect yourself. Love feels like a light in your heart, or it is a peaceful, gently exciting sense of being appreciated that is relaxing and deeply affirming. Real love is a direct connection with dignity and self-respect.
  • When chocolate represents love and you take a nibble, your energy will soar. This is a happy feeling that lasts as long as you stay true to the feelings of dignity and self-respect.
  • Get sensual. Love yourself by eating lightly and let that lightness connect with your heart. Touch your partner's fingers. Smile while giving your partner eye contact. Make love with your eyes - if you dare!
  • Share a taste with your partner and say, Thank you! from the heart. You will feel satisfied, leaving the remaining chocolate as a symbol of love and anticipation for the future.
3. Temptation, created by emotions and stress, causes binging. Taking control of the temptation can be a turn-on for both of you, because it makes priorities clear. Take control by focusing on the big picture. Your priority is to appreciate each other and the meaning of the celebration. What you eat should compliment the evening, not rule it. Temptation is an urge often accompanied by a subtle feeling of frustration, a whiff of self-defeat in the air. If you feel this:
  • Remember to be true to your body and your heart, together. To stay connected with your intuition, use determination to feel good about your experience.
  • Take a taste and savor it with a "mmnnnn". Look your partner right in the eye and feed him/her a taste.
  • Say Thank you! and mean it. 
  • Thank yourself because you are focused on what you want and who you are.  You are honoring yourself. Love will find you through your smile as temptation turns into self-confidence. You will feel it.
Plato said, At the touch of love, everyone becomes a poet. I guess, in a perfect world we would all be poets. Enjoy your chocolate, dance with your libido and fall in love all over again this Valentine's Day! Be loving towards yourself. Write a poem about chocolate instead of eating it, or share it with a stranger. Tweet about it. Remember, whether it's a cold winter day or hot in July, Love for you is in the air every day.

For more common sense ways to deal with temptation and frustration around eating and to learn how to tune-in to your body with intuitive sensual thinking download: Am I Really Hungry, 6th Sense Diet:Intuitive Eating

Thursday, January 30, 2014

Body Games

Restrictive dieting is a body game that hits us emotionally. Does your body complain? Being nagged - whether it's physical, like cravings or emotional, like social pressure - is unpleasant and tiring.

When emotional demands override physical needs, the result can be craving junk food, which starts a cycle of binging. Binging is a knee-jerk reaction to stress that fills us with guilt and our body complains with tension, high blood pressure, discomfort, exhaustion, and a general sense of dissatisfaction.

Our bodies don't play games with us. Our body is a vehicle we use to maneuver through our day and our life. Our senses are how we tune-in to our body. Even though noticing what we sense helps us stay on the path of healthy eating choices, when we're trying to watch our weight, working hard, dealing with social stress and don't have a lot of time, it's easy to ignore what we sense.

 Small decisions you make every day create the big picture of your life.
When you're around food, notice what you see, taste, touch, smell and feel in your gut, and your options will be healthier.  

In our busy lives, we need more time to succeed; we don't need body games. The next time you're craving something, here are some healthy options to junk food binging to have in your freezer.
  • Unsweetened frozen blueberries, strawberries, blackberries or raspberries are satisfying for sweet noshing. Berries taste good, and contain anti-oxidants and fiber. Anti-oxidants are good for fighting the effects of air pollution, and fiber keeps us regular. 
  • Unsweetened frozen cantaloupes or mangoes are also delicious to have on hand. 
  • I like to freeze seedless grapes for a cool snack.
Frozen fruits can be mixed in the blender with ice cubes, milk, unsweetened juice, or yogurt for a fruit smoothie. In the morning, have a smoothie with a handful of walnuts and almonds for a quick, healthy, and power packed breakfast.

To get more great tips for healthy eating or help understanding how eating can push your button, download: Am I Really Hungry, 6th Sense Diet : Intuitive Eating. 

For gently connecting with your senses, download: Fine Tuning, Connecting with Your Inner Power

Friday, January 24, 2014

Eat for Success

What is success? Is it self-control? Is it fitting into the new pair of jeans without a struggle? Is eating success knowing there's a half-gallon of chocolate chip ice cream in the freezer and leaving it there? What does success feel like? Is it comforting, a personal victory, a step on the path to satisfaction? The answer to all of these is, Yes! 

Success, whether it's climbing a mountain or pushing away a mountain of food, is about self-discipline, self-respect and smart choices. It's always about personal quality and determination. There are always options when we use our eyes with curiosity and common sense. Common sense is learning from mistakes so we don't repeat them.

Success is an attitude. Knowing how to eat when we're hungry and stop when we're not - takes attitude. Cultivate the attitude of loyalty to yourself.

Think of eating as a sport. Intuitive fitness is a body-mind connection.
  • Tune-in with your senses for safety and satisfaction when you're around food.
  • Don't disconnect from your heart when you eat. You won't succeed. Every sport takes heart. Our hearts connect with dignity, self-respect and personal strength. Access these for eating success.
  • Go after what you want for yourself by respecting your body, heart and spirit. Eat to get strength. Forgive your mistakes. Never give up.
No matter how tough we are, there are struggles. Satisfaction is not giving in to frustration, social pressure or self-pity. Show yourself how good you are by being the best you can be. You are the only one responsible for what you eat. Don't let eating be a blind habit. Instead, see it as a sport. Eat for success.

Friday, January 17, 2014

Eat for Fun

When eating isn't fun, it's a problem. Fun feels good, tastes good and keeps us smiling. How can we eat for fun and not overeat? When does fun stop and personal abuse begin? Why do some people get to eat 'whatever' they want and not gain weight? How can I take control of my diet and still have fun?
  • To eat for fun, know what puts a smile on your face. Is it food? No. Food is strictly nourishment for your body.
    • Feed social hunger.  Symptoms are loneliness, boredom and frustration. Food can't satisfy social hunger.
      • Don't eat when you're alone. When we talk with others at mealtime, we eat less. 
      • Instead of snacking in your free time, use it to play with your pet, appreciate nature, call relatives, take a cat-nap, take a power walk. Burning energy will feel like fun.
      • Schedule to volunteer once a week to help others. Being appreciated is when you share energy with another or many others. It can be a smile, a thank you, a pat on the back or just eye contact. This energy connection feels like fun.
  •  Take control of what's fun. Taste what you eat.
    • Taste is a source of pleasure. Oral gratification includes taste and smell.
      • Feed physical hunger. Symptoms include hollow feelings in your stomach, fatigue, pangs and lack of concentration. Food satisfies this.
        • Smell what you're eating and notice the reaction in your body. Our bodies are always sending signals about what we need.
        • Take small bites to taste better and get the pleasure. Eating fast means less nutritional benefit and you miss out on the oral gratification.
        • Eat with the idea in your mind that you want to enjoy the pleasure of your food. Don't let time, other people, work or TV remove this option. Make pleasure your choice.
  • Be good to yourself. See eating as an investment in your future - a way to get more energy, to have healthier skin, to increase sex drive. Choose what to eat based on what you care about.
    • Discover who you are. When it comes to fun or to hunger - we are all unique. It's common to underestimate how much we eat when eating is a habit or a reaction to stress. Tune-in to what's making you feel hungry. Be curious and be honest with yourself. 
      • If you have trouble being clear about what you're eating, keep a food journal to help break the cycle of food denial.
    • Intuitive thinking is how to understand the source of hunger. It's the answer to undoing internal traffic jams that cause binging, overeating and emotional eating.
      • Get curious about how you feel and what you think about what you eat. Write it down. You might be surprised. 
To get lots of helpful tips for transforming from a dieter to an intuitive eater, download Am I Really Hungry? 6th Sense Diet: Intuitive Eating.  Learn how to recognize and take control of frustration, temptation and social pressure. It's time to have fun!
  • Learn to satisfy your intuitive appetite for clarity, balance and protection. These are your source for personal success, enthusiasm and fun.  
  • Learn to forgive yourself and Carry On! Alcohol has lots of calories, but music and dancing have zero. Dance more!