How To Keep Hunger Away All Day

woman eating yogurt at desk

Did you just eat an hour ago and you are already hungry again?  Are you plagued with cravings for sugary foods or highly refined salty-crunchy foods?  Well, chances are you may not be getting enough protein.

As a hypnotherapist and cognitive weight expert, I will tell you one of the biggest nutritional Shifts that someone can make to take back their power from food is to make sure that they are eating enough protein on a daily basis.  If you have worked with me either privately or with the Shift 30 Day Weight Mastery Process or  Shift in a Box Process—you already know that I harp on a lot about the power of protein!!

PROTEIN TO THE RESCUE

If someone is complaining about being hungry, I will ask, “Are you eating enough protein?”

If someone is suffering from night eating, I will inquire, “Are you having a protein rich snack around 4pm?”

If someone has been binging or feeling really addicted to carbohydrates and sugar, I will advise, “make sure you cut the carbs and up your protein in order to break the sugar spell.”

At Shift, we don’t give you a diet.  I really believe that you must individually create a way of eating that you have ownership of–one that works for you and your lifestyle.  I believe you need to discover what works best for you and your body by becoming a loving scientist.  You do this by observing what foods work at what times for you and what doesn’t work and then making changes and choices based on your findings. We don’t have an ‘expert” giving you a list of good foods and bad foods.

I will, however, harp on about your getting enough protein—about 72 grams per day, which is about three 4 oz. servings the size of your palm. If your daily calorie budget is more than 1600 calories a day, you may need even more.

PROTEIN AND THE BRAIN

Why?? 

Why would a hypnotherapist blather on so about getting enough protein?

Two reasons and both have to do with your brain—

1)    Research shows that the lack of certain amino acids found in protein sets up the brain to crave sugar and carbohydrates. When you haven’t been eating enough protein, your brain is more prone to seek out the more sweet and refined carbohydrates in large quantities (binges).  Also, the more refined carbohydrates you consume, the more hungry you feel.

2)    Protein gives you the most bang for your caloric buck.  If you are eating relatively few calories in order to stay within your body’s calorie needs for weight release for maintenance, a serving of protein is going to leave you feeling more satisfied and stable than a serving of carbohydrates.

Having said this, I am not advocating a no carb-diet plan here–nor am I saying all is lost if you are a vegetarian or vegan.  I am just saying that upping your protein, no matter what the source, and lessening the starchy carbs usually helps my clients stay happy and satisfied within their caloric needs for weight release.

THE RIGHT TIME FOR PROTEIN

There are two times I especially suggest that the protein source be with you—breakfasts and afternoon snack time.  If I have learned anything from my own weight struggles, as well as the hundreds of clients I have worked with over the years, it is this: Starting the day with a good protein source sets you on a good course for the rest of the day.  And afternoon snack time is also key because if we stabilize our blood sugar at this time with some protein, then we head into dinner with a sane head and a belly that isn’t screaming to be fed with whatever we can put our hands on first (usually bread!)

Starting the Day Right: Breakfast

Eating morning meal that is right for your body allows you to head into your day with stable blood sugar levels—a must for weight management.  Every body is different in the morning so you need to tune into yours and your special needs.  Observe how your body responds to the breakfast that you currently feed it.  How does it feel a few hours later?  Are you hungry?  Tired? Light headed? Or are you feeling good and focused on what you are doing?

My clients and I have observed the following about different types of breakfast foods.

Help! I just ate breakfast!! (after eating these breakfast foods, one feels hungry in about an hour or so): 

-Sugary and sugar-free commercial yogurts (even fat-free ones)

-Most cold (non-bran) cereals even the “whole grain” ones (this depends on your system)

-Granola (very high in calories too)

-Bagels (also high in calories)

-Donuts

-Muffins

-Toast with jam (no protein)

-Juice only

-Quick-cooking oats or instant oats from envelopes

-Sugary coffee drinks

Wow!  I’m feeling great! (these foods tend to keep one’s blood sugar levels stable and hunger satisfied through the morning):

-High fiber/High protein cereals

-Eggs/egg beaters/ egg whites

-Low fat cheeses

-High protein smoothies

-High protein 0% fat Greek yogurt

-Low-fat cottage cheese

-Whole fruit with some sort of protein

-Slow cooking oatmeal and whole grain cereals

-Vegetarian sausages/links/bacon

-Lean bacon/ turkey sausage/ Canadian bacon

-High fiber muffins that have no sugar in them (Zen muffins and fibercakes)

-Whole grain or high fiber toast/ English muffins/ tortillas with protein on them

-Bean or vegetable soups

PRO-SNACKING

It is wise to not allow yourself to get super hungry—that is when many of us tend to overeat. Make snacks work for you—not against you.  Many snacks out of a vending machine or grabbed on the go cause you to feel hungrier and more tired—the exact opposite of what a snack is intended for plus many processed snacks contain more calories than some meals.

Avoid: Stuff out of the vending machine, snacks that are primarily sugar, fat and salt, anything highly processed

Examples:  Cookies, muffins, chocolate bars, sugary juice drinks, sugary coffee drinks, granola bars, chips etc.

Seek: Snacks that contain protein, snacks that contain fiber, snacks that have some protein and complex carbohydrate or fat and carbohydrate.

Examples:

Fruit and peanut butter

Apple slices and a low fat cheese stick

0% fat Greek yogurt and fruit

Fruit and small amount of nuts

Fiber bar and yogurt

Cottage cheese and fruit

Lo fat ricotta cheese spread on a lo carb tortilla with a savory or sweet topping

Lo-carb tortilla and hummus,

Carrots and hummus etc

Veggie burger patty

Deli turkey slices

Hard-boiled egg with an apple (TJs sells hardboiled, shelled eggs in a bag)

Turkey jerkey

Tuna in a pouch

POWER SWAP

I could go on and on and on about protein’s power, but don’t take my word for it! If you are struggling with hunger after meals or sugar and carb cravings, try upping your protein intake a few hundred calories a day and removing the same amount of calories of starchy food.  See if this helps keep you more happily on your path to long term permanent weight release.  And let me know what protein swaps work for you!

Have a Shifted Month and May the Protein Source be with You!

oxoxRita

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5 Master Tips to Keeping Lost Weight Lost

5 tips

5 Master Tips to Keeping Lost Weight Lost

We often hear inspiring stories about people losing weight, but so often these inspiring tales have an untold ending when the pounds start coming back.  For most dieters, the maintenance of a desired weight is far more challenging than the initial weight loss.  And, a weight plateau — staying at a steady weight for a period of time — isn’t associated with success the same way as taking pounds off.

But, isn’t this actually the goal we all want — lose the weight….and keep it off!!

I recently caught up with a client of mine who lost — actually “released”, as she has no desire to re-find the weight — 33 pounds over a decade ago after struggling with her weight her whole life. I talked with her about her maintenance success–what actually works on a “day in, day out” basis to keep lost weight off without thinking about it.

In a world of dieting and starting over again on Monday, Janet might now seem like a super human, but in the past, she was like many dieters, “I had lost and gained weight so many times it was embarrassing.” Janet shared with me how she made a few key shifts in her thinking and behaviors that allowed her to lose (release forever) the unwanted weight, and once she got to her ideal weight, made maintenance easier than she expected.

Janet, like many people who have long term weight success, develop new ways of thinking and behaving that shifts them out of “weight struggling” and into “weight mastery”. Please listen to my interview with Janet where she goes more deeply into the mental shift she made that was a game changer, some specific daily habits, and more about how hypnosis helped change her old thinking.

Here are some insights from my interview with Janet along with research from many people who have taken weight off and kept it off long term:

5 Keys to Long Term Weight Release

1) Focus on changing your life for the better and not just the number on the scale. Our minds are powerful and where we choose to focus creates our reality. Really committing to yourself and  your health in order to make your experience of life a happier and freer one is more seductive than restricting yourself in order just to make the numbers on the scale go down.

2) Bring in the coach and put the critic and rebel on the bench. Janet mentioned a huge part of her mental shift came from really changing her inner dialog. When she started coaching herself instead of criticizing herself, she noticed that the need to rebel disappeared. Many Weight Masters notice this shift in inner self speak is the ticket to lasting change and confidence.

3) Never start over. Ever. The heart of long term weight release and maintenance is about consistency and not perfection. Starting over tomorrow becomes a nasty habit that is hard to break. Make a commitment to yourself to get back to healthy eating at the next meal and learn from your mistakes—don’t start over because of them.

4) Pace yourself –don’t race down the scale. In all of my years of coaching weight and keeping off 40 pounds myself I have never seen a super speedy weight loss stick.  Research shows that releasing weight slowly allows your mind to really adapt to a healthy change in lifestyle.  Remember the way of eating that allows you to release the weight is going to look a lot like the way of eating that allows you to maintain the weight.  Create a way of eating that you love that allows you to maintain your ideal weight.

  5) Surround yourself with supportive people and supportive foods. No weight success story happens in a vacuum.  You have to create the people in your life as a weight support team—people who join you in healthy lifestyle activities.  Also keeping healthy foods in and tempting foods out of your environment has been shown as a key to long term success. Find friends who will exercise with you and enroll family and friends in choosing healthy restaurants and healthy meals to eat when at home. Janet says her husband and friends are a support and know to keep her trigger foods—bread and desserts out of the house.

Just remember:  Long term weight mastery isn’t about being good or perfect. It’s about making a decision to really make a change in your life FOR YOU so that you can be your best you and life your best life.

Rita

I am excited to announce that I am publishing the book version of my successful hypnosis based weight mastery program (The Shift Weight Mastery Process).  The book is called From Fat to Thin Thinking: Unlock your Mind for Permanent Weight Loss and will be out in a few months.  I am currently creating a group of people who will be a part of the book’s launch.

If you enroll you will receive:
-Special bonuses created only for book launch participants
-Sneak peaks from the book
-Savings– launch day discounts and more!

Please sign up here to be a part of our exciting launch.

Downton Flabby (or How to Avoid Summer Weight Gain)

summer meal

DOWNTON FLABBY (or How to Avoid Summer Weight Gain)

Have you ever tried to lose weight living on an English country estate?  Well, if you haven’t, let me tell you from personal experience, it can be quite a challenge.

Many fans of the Masterpiece Theatre series “Downton Abbey”, based on the lives of both the aristocrats and the servants who live in an English country estate at the turn of century, watch the series and marvel at the amazing costumes and set design, or the romance and the historical storyline.  I watch the series and marvel at how those women with the 18 inch waistlines can eat 7 course meals every night and not gain weight!

Over 20 years  ago, I spent the summer living at a 16th century estate in England and gained one pound for each century within an eight week time.  Talk about period drama!

How did I gain 16 pounds so quickly and, more importantly, how can you avoid the summer weight gain blues?  Read on!

THE INVITATION

It was the summer of 1991 and my husband and I had been living in London for about 2 years.  I had been struggling with my weight while living in London and for over 10 years before that.  Struggling with weight in England is pretty much the same as in the states except you weigh in stones instead of pounds.  There are 14 pounds in a stone so the one good piece of news is that you weigh a lot less number wise on the scale!

In the Spring of ‘91, a friend of ours asked if we would like to come and take care of his dad’s estate out in the countryside east of London.  His father, who was a wealthy businessman, owned a 16th century home with 10 bedrooms and 8 bathrooms set on over 20 acres of picturesque and pastoral land and needed someone to “house sit” Hall Court (the name of the estate) while the caretakers were away.

Our friend assured us it would be easy and that his dad only visited from London on occasional weekends so we would have the vast place to ourselves to pretend we were lord and lady of the manor.  Well yes, we did have to clean up a bit and keep the grounds tidy a bit, but really nothing, assured our friend.

My husband and I were longing for a change from the dreary London flat we were living in.  So we said yes!! I was also secretly happy because I had gained a bit of weight during the winter and needed to lose it.  What better way to lose weight than to go to the country? My thinking was it could be a kind of Fat Farm where, since I was on break from work, I could eat healthy food and exercise by running through the country fields every day. Losing weight this summer will be a cinch, I thought, as we boarded the train and left London behind.  Little did I know what weight gain horrors awaited me!

THE ARRIVAL

Things started going south the minute we arrived at Hall Court.  As the caretakers showed us around the placed and filled us in on our “duties”, it quickly became clear that the expectations of the chores we were supposed to do around the estate on a daily basis were a lot more than what our friend had told us to expect.  Its great living at an estate with 10 bedrooms and 8 bathrooms until someone expects you to clean them all once a week!  And as for the stately grounds—have you ever tried taking a run-of-the-mill lawnmower to them?  In addition to those tasks, I was expected to cook when our friend’s father arrived on the weekends.

My husband and looked at each other and considered fleeing but we had given up our flat and had told all of our friends to come and stay over the course of the summer. So we decided to stay on and make it an adventure.

THE STAY

I took up the house duties and my husband became the gardener.  Instead of my luxurious days spent running through the fields and then luxuriating in the gazebo with a good book, I spent my days scrubbing toilets and endlessly dusting and polishing the endless amounts of priceless antiques.  Grrrrrrr.

In my mind I had been working so hard and cleaning so many hours of the day that I surely should have been burning bucketfuls of calories.  But alas every day I stepped onto the scale that was in one of the 8 bathrooms and found I had not only been NOT losing but I had been gaining weight.  How could this be?  I was working my butt off.  Of course, I was not taking into account my breaks when I would get so frustrated with the cleaning that I would go down to the huge kitchen and emotionally eat cookies along with a new addiction I found in the larder—orange marmalade.

“That’s it! I am going on a diet!” I had to lose weight this summer. Who gains weight in the summer?  Summer is supposed to be the easy time to lose weight.  What was wrong with me?  What was wrong with my body?

So I went on a diet that was very restrictive, only allowing for fruits and vegetables.  Things went well for a few days but then I got a little bored.  In my “fat thinking” mind I decided that orange marmalade was a fruit and started adding that into my diet regime.

Pretty soon, I had gone through all of the 10 jars of marmalade that had lined the larder.  Oh and in the evenings I decided that gin and tonics fit into the diet too. Heck, gin is made from juniper berries right? And tonic water, that hardly counts for anything and don’t forget there is a lime wedge in a gin and tonic and that, my friend, definitely falls into the category of fruit!  My husband wasn’t so sure of my reasoning and he told me I was a jam-aholic and that perhaps I should find a local 12-step group that specialized in spreadable fruit.  I told him he to go mow some more grass and mind his own business.

Well, do I need to even tell you that this daffy diet plan led not to more weight loss but weight GAIN.  Not only did my jam-aholism and gin-and-tonicism lead me off my weight loss plans but so did entertaining and weekends.

Soon, every week I was “on” a different diet and every weekend I was falling “off” it.  Between our friend’s father coming to stay and our friends coming in from London, it was party central at Hall Court.  We would sit down in the large dining room– reminiscent of the one in Downton Abbey– and have amazing spreads of food. It became very hard to stick to my restrictive diet.

First, there was the social pressure, “Why on earth are you on a diet?  Nonsense, you Americans love to diet and you are fatter than all of us who don’t.  Just enjoy food in moderation and you will be fine.”  Then, there was the feeling that I had worked so hard on cooking the food and cleaning the house that I should be rewarded for my efforts.  I would give in and eat, but unfortunately I didn’t know what “moderation” meant, especially after starving myself all week and I would eat so much that I filled in any calorie deficit that I had created during the week.

Every Monday morning, I would swear this would be the week I would start running every day and not eat anything and every Sunday night I went to bed feeling so full that I was going to burst.  Thank god I didn’t have to wear a corset.

THE EXIT

By the time the eight week stay at Court had come to a close, I was desperate to get back to London, back to real life, real structure and relax from my summer “holiday”.  As I got on the train and headed back to the city 16 pounds heavier,  I looked back and wondered what went wrong?

Now, years later and having SHIFTED my thinking and released the weight and maintained it over many summers—please let me share some coaching on how I could I have done it differently and how you can avoid my pitfalls.

SLIMMER SUMMER SHIFT COACHING

Fat Thinking #1: Assuming it’s going to be easy to lose weight this summer

Many people believe that summer time is an easier time to lose weight and, in some ways, this reasoning is correct.  During the summer, there are lighter foods available and the days are longer, giving us the chance to exercise more.  BUT because summer is full of holidays and travel and kids being off from school, the structure of the year gives way to a more ‘free for all’ feeling.

The Fat Thinking is ASSUMING anything is going to be easy. Weight release doesn’t just happen.  Initial focus is needed and a commitment to continue showing up for yourself is essential. If you don’t plan, set a strong vision and a road map for success, it is almost impossible to find sustained success.  “Winging it” won’t work to lose weight.

THIN THINKING: Reverse engineer your summer and start with the end in mind.  Where do you want to be by September in your weight release? Set that vision and work backwards creating defined milestones.  Keep your plan simple yet consistent so you don’t feel overwhelmed.

Fat thinking #2: Food is a cure or a reward
Our culture immerses us pretty heavily in beliefs that do not serve our waistline.  From an early age, our minds are wired to hit the snack cupboard when we are stressed or want to treat ourselves for a job well done.

THIN THINKING: Begin cultivating other ways of calming yourself or rewarding yourself for getting tasks done instead of reaching for food this summer.  Keep your new “self care” strategies posted in the kitchen until you have made them habits.  Make sure you plan breaks into your day to re-boot your brain and your energy levels. This will keep you out of the stress zone and the kitchen.

My Favorite Rewards:
-taking a 10 minute nap
-sitting outside and just letting myself do nothing for 10 minutes but stare at the sky
-laying on the floor with my eyes closed listening to music
-reading People Magazine

Fat Thinking #3: All I have to do is find the right diet and be perfect on it

Life is never going to line up for us to do perfectly on a diet—especially during the summer!  With holidays and travel and socializing, being on a restrictive regime is going to lead to the “on or off” dieting mentality which leads to binge eating and “starting over” on Monday.

THIN THINKING: Stop beating yourself up and putting yourself on restrictive plans. Instead of taking away food, make a commitment to creating a healthy eating plan based on your needs.  Think about flavors and light food that you really enjoy and make a point to have those around.  Focus on eating protein which helps stabilize your blood sugar and keep you out of the jam jar and helps you feel full longer.  Add in more fruits and vegetables which are around this summer.  Challenge yourself to eating 7 servings a day and try to find some fun recipes to create new ways of eating them.

You don’t have to be a victim of Downton Flabby this summer.  You can show up for yourself and create the summer of your dreams—

1)  Create a Vision and specific milestones defined by time and goals.

2)  Create a daily break plan so you have a structure and a plan to reward yourself in ways other than food.

3)   Evolve a way of eating that includes lots of healthy foods but allows for fun and flavor—and definitely protein to stabilize hunger.

Here’s to a great healthy summer!
oxoxRita

What Do I Want? Ask, Don’t Tell!

WHAT DO I WANT? ASK, DON’T TELL 

Do you ever tell yourself to do something like, “I am going to get up and exercise tomorrow morning!” and you really, really mean it and your intentions are so good, and boy!  oh boy! tomorrow is really going to be the start of a new life of exercise and then your alarm goes off and …you hit the snooze and go back to sleep?

And so the next night you say, “Tomorrow morning I am not going to be lazy!  I am going to do it.  I soooooooo mean it!  I am so getting up and exercising!” and tomorrow morning comes and your alarm goes off and …you hit the snooze and go back to sleep..AGAIN???

Ever wonder why that happens?

Do you remember the cartoon Charlie Brown where the teacher speaks in the classroom and all you hear is “Wah, Wah Wah”?

Or the FAR SIDE comics with the hilarious drawing of the dog and its owner saying, “Go get the ball SPOT, go on SPOT get it!” to the dog and all the dog hears is “blablahblahblah SPOT blahblahSPOTblah!!!

That’s kind of how your unconscious mind hears you when you tell it to do something that it is not used to doing.  It really doesn’t hear you because it is way too busy keeping things just the way they have been, exactly the same.

WHAT DO I WANT?

Employing a tool I call THINK OVERS is a way to activate your unconscious mind more effectively to make a change.

THINK OVERS are simply thinking through a challenging food or exercise situation in your imagination before you actually are in the situation—imagining the specifics of the outcome you want to create instead and asking your mind, “how do I create this new outcome I want instead of the old outcome that does not serve me?”

What this does is it  helps your conscious willpower mind and your unconscious habit mind to work together to create a new behavioral map ahead of time.  This is particularly helpful for situations where we find ourselves in Inner Rebel reaction mode—acting out unconsciously with behaviors that cause us to struggle with our weight–situations like parties or restaurants.  Even thinking though getting out of bed in the morning to exercise are great places to use THINK OVERS ahead of time.

I DON’T “THINK” SO

Let’s look at the example:  “I am going to wake up tomorrow and exercise for an hour!”  When we say “I am going to exercise tomorrow!”  nothing at all happens in the unconscious neural pathways—nothing is engaged because what you are commanding is change and our unconscious resists change!

The Inner Rebel in your unconscious mind raises his or her head and says, “What?  I don’t think so!” and goes back to sleep.  There has been nothing to seduce the Inner Rebel to be on your team– to take the contrary action of hopping out of bed and getting physical instead of hitting the snooze button which is what usually happens.

EMPLOYING A THINK OVER

Let’s look at using a THINK OVER in the same situation:

1.  As I head off to bed with the intention of waking up to exercise,  I start with a question—“How am I going to make exercise happen tomorrow morning?”

2.  Next, I visualize myself in bed in the morning—I imagine the alarm rings –and ask myself the question—“What am I going to do when the alarm rings?”  Answer:  “I will stop it and put my feet on the floor”.

3.  I visualize myself actually taking the actions that I want to occur. I put my feet on the floor, “What am I going to wear?”—I see myself getting my walking outfit on.

4.  Next I get more specific with myself, I want to know everything I expect to happen,“How long am I going to exercise for?”  Answer: “An hour”-What if my unconscious retorts, “An hour doesn’t feel doable” I can negotiate with my unconscious to make something that might not seem so overwhelming at first. Revised answer, “How about 45 minutes?” My unconscious agreement: “Okay, we can do that”

5.  Lastly, I market to myself how fabulous it is going to feel when my vision of exercise comes to life—I really want to focus on this as the feeling of excitement will really engage my unconscious to want to do this.”

6.  I visualize myself heading out of the house and listening to music and greeting the morning feeling good, vibrant and in tune with myself as I feet hit the pavement.

My THINK THROUGH is over and I am ready to go wake up tomorrow and really engage in some exercise.

THINK THROUGHS are very effective ways to  syndromes. Try one today. I mean, when are you going to try one today?

What will that look like when you try a think through today? You catch my drift.

So, next time you want to create a new behavior and haven’t been able to get compliance with yourself—ASK don’t TELL and engage a THINK THROUGH—you will feel the SHIFT right away.

Have a great month…I mean how will you have a great Shifted May?

Oxox Rita

Candy Craving Rehab

CANDY CRAVING REHAB

Natalie felt like she was addicted to candy, chocolates, and cookies when she came to see me. She had always been thin through her childhood and early adult years, but since starting a new job, her craving for sweets had escalated and she had gained 25 pounds over the past 2 years.

It started with grabbing candy in a fellow sales reps office while discussing sales strategies, but she now craved the sweets and had a drawer full in her office.  If her stash was gone, she’d roam the office looking for more.

“I am an addicted freak”, she told me nearly in tears.  “I know how to eat. I ‘juice’ for breakfast, eat a kale salad for lunch, and always something light for dinner, usually vegetarian. I even work out four days a week. But it’s this candy thing, and cookies too, and it’s getting worse.  I feel out of control.”

Do you fall into this trap?

HOW WE TURN ON OUR CARB JUNKIE

PHYSICALLY: Excessive (and it doesn’t have to be that many servings) amounts of sugar, fat and salt (and even cheese and dairy products) can create addictive neural patterns in the brain similar to heroin addiction.   People who struggle with their weight tend to be more sensitive and become “hooked” more easily to foods containing these ingredients.

MENTALLY: If we habitually eat certain foods at certain places and at certain times of the day, the brain becomes literally “wired” to expect the “food event” and becomes agitated when it doesn’t get it. We typically call this doing the same thing at the same time place “habit”. We feel agitated like a junkie does when he expects his next fix. That candy at 3 p.m. becomes the fix and 3 p.m. is now our fix time.

EMOTIONALLY:  We become reliant upon certain carb based “comfort foods” because from an unconscious level comfort food isn’t the food but what it represents to us symbolically: food becomes reward, love, security, power, entertainment, success, celebration, a break etc.

Your life doesn’t don’t have to be run by your Carb seeking Junkie. The key is for your Inner Coach to have some strong strategies to keep you from awaking the Candy Craving within you in the first place.

7 STEPS TO TAKE BACK YOUR POWER OVER SUGAR

1.  AVOID THE SALAD AND CANDY TRAP – Natalie spent a good amount of her day eating carbohydrates without much protein or healthy fats. Even her juice in the morning, without protein, turned to sugar in her system and began turning on her candy junkie brain.

Many of my smart female clients fall into what I call the “salad and candy trap” —  they eat lots of greens and fruit but little protein and that creates a carb imbalance that drives the addictive feeling and need for sweeter things like candy.

2.  AVOID A CARB BASED BREAKFAST- Try starting your day with protein versus just carbohydrates. This has been a key shift for many people who feel addicted to carbs. Try eggs, Greek yogurt or chicken or veggie protein sausage rather than toast or cold cereal.

Sometimes even oatmeal or a 400 calorie bagel can cause people to feel hungriersooner and lead to craving for something more to eat.

3.  WEAVE PROTEIN THROUGH YOUR DAILY FOOD TO KEEP YOUR BLOOD SUGAR LEVELS STABILIZED: Blood sugar stabilization is a huge tool of Weight Mastery.  Make a new habit of weaving protein and healthy fats throughout your day to keep your hunger at bay and blood sugar peaks and valleys smoothed out.

Make sure you are getting about 15-20 grams of protein a meal helps. Healthy fats like almonds make a good snack, and you don’t need many, maybe 10-20, to really stabilize your hunger levels at that 3 pm dip versus a refined carb that will spike your blood sugar and leave you feeling more tired and hungry as you head into the night.

Think of refined starches like cocktails, only to be had after 5 pm! The earlier in the day we eat refined food the earlier we begin wanting more!!!

4.  AVOID EATING SUGAR OR REFINED CARBS ON AN EMPTY STOMACH:  Nothing drives false hunger more than eating refined carbs on an empty stomach. Make a point not to eat your 15% GAKKY refined foods on an empty stomach.  Have your treat at the end of a meal or a few hours after dinner as that “end of day” treat.

5. EAT MORE FIBER:  Fiber also stabilizes blood sugar rises. You will find fiber in beans, high fiber whole grain breads and pasta (still keep in mind it is a serving of carbs), fruits and vegetables.

Eat 30 grams of fiber a day along with protein and healthy fats fruits and vegetables and keep that candy  zombie in hibernation for a long time.

6. BE A LAB RAT –  LEARN WHAT WORKS FOR YOU AND WHAT DOESN’T: One of the biggest Shifts for me was to learn to use myself as an ongoing science experiment. I became curious how the food I ate interacted in my body at certain times, with certain combinations etc.  This is what we call being mindful—you are getting a “mind ful” of facts about yourself just by tuning in.

FYI – Every “body” is different in what level of starchy or refined carbohydrates it can tolerate before feeling “hooked” and craving more. Usually that amount is about 150 grams of carbohydrates a day but find your personal “carb ceiling” by observing your body’s reaction over the day.

7. FOCUS ON REPLACING CANDY WITH COMPETING REWARDS:  Next time a craving hits, notice what the deeper need is. Often we don’t really need the candy but the craving is for true self care, like the need for a break or to refresh ourselves with some water.

Dig deeper and find the true need—it’s like discovering gold. Now you don’t need candy to take care of you, you are taking care of you.

TAKE BACK YOUR POWER FROM CANDY

Once you understand that you are not a hopeless addict, but that there are mental, physical, and emotional steps to removing yourself from the habit of eating too much candy, you can begin to take charge and recover. The prize isn’t just feeling free but the confidence that comes from knowing you can always pull yourself out of the trap when you fall in.

I hope you enjoy using these tools this upcoming spring holiday season—don’t let the Easter Bunny be the candy drug pusher!

You are prepared!

xoRita

Why Should I Respect Me? 3 Steps To Start

WHY SHOULD I TRUST ME?
3 Steps to Start

Do any of the following negative self-talk statements ring familiar?

“Why should I trust myself when all I do is fail?”
“I am an out of control addict and need to be fixed.”
“If I let that wild overeating part of me go I would never stop eating.”

Have your New Year’s Resolutions to start a new diet, detox or cleanse started to unravel?  If they have, you are not alone. Research shows that by January 19th, most people’s healthy New Year’s Resolutions have hit the dust and all that remains are the protein powders, the pre-prepared foods or the dust collecting exercise contraption that was purchased in the hope of the early days of the New Year.
MY CUPBOARD OF SHAME
I remember when I struggled with my weight 40 pounds up and down the scale, I had what I called my “CUPBOARD OF SHAME”. It was a place that I put all the of unfinished diet and health regime products that I had bought in the hope of finally finding the miracle cure for my weight “problem”.
Every time I opened the cupboard to put in the latest diet failure remnant, I felt a great sense of distrust about myself—the cupboard seemed to laugh mockingly at me, “see no matter how hard you try, you will never be thin, hahahaha!”

I had no trust that I could lose the weight myself. I spent a lot of money and time looking around for a miracle cure outside myself. When I found that “NEW WEIGHT MIRACLE THING” I gave it all of my power and let it try and work its magic on me.

But when the magic never happened or the magic went away and I went back to my old ways, I took my failure to mean that I couldn’t be trusted–I was a failure and there just must be something inherently wrong with me.
BITTER, BUSTED AND BROKEN

Sound familiar? Have your past weight loss efforts left you feeling bitter, busted and broken about the whole weight thing?  Has it left you with a distrustful relationship with yourself, food and exercise AND your body?

I am not surprised.  When we struggle with our weight, it leads us to have feelings of failure that lead to low-self and a deep distrust of ourselves in the weight management area of our lives.

What a pity.  You do not deserve to have such a broken down relationship with the most important person in your life— yourself!

ACTUALLY, IT IS NOT YOUR FAULT

It really isn’t your fault.  You see, our diet focused, quick fix, culture has made weight loss and management seem like you wake up one day and are either perfect at or you’re not.  It has messed with our deep expectations of what it takes to create long term success.

Long term success is about changing from the inside out. Learning to work powerfully with yourself and gradually building trust, skills and confidence over time.  It definitely isn’t about waking up one Monday morning and being good on a diet for the rest of your life.

How many people do you know who in November said, “Wow, I am still really going strong with that resolution I made January 1st!” My guess is few to none, right?

TURN THE TRUST AROUND

So, what would it be like to begin trusting yourself this year, right now?  What would it be like to SHIFT your thinking and actually use your mind powerfully to build long term ways of taking care of yourself and your body and allow you not only to release weight but to create a powerful new relationship with yourself in this area of your life?

I would like to offer you 3 new ways of breaking through old distrustful ways of thinking and SHIFT them into new ways of thinking that can move your forward on your journey to a slimmer more empowered year.

 3 WAYS TO BEGIN TO BUILD TRUST WITH YOURSELF

1) STOP STARTING OVER TOMORROW OR MONDAY:  Most people don’t realize that they have built a habit of “starting over” when they go off their healthy eating plan. “I ate pasta, I blew it, I will start again Monday”.

Every time we “start over” we are adding to our internal distrust bank account and building the habit of “starting over”.  Instead, when that old impulse arises, get present, and commit to moving forward with your healthy eating plan the very next meal or snack. By committing to keeping on moving forward, no matter what, you are breaking yourself our of the cognitive error habit of “all or nothing“ thinking and staying present to reality.
Once your mind has a new opportunity to learn why you made the choice you did, learn from it, and move on. When we learn we build confidence and also, you guessed it, TRUST.

2) HACK INTO YOUR NEGATIVE SELF TALK FILE AND HIT ERASE! 

Our negative self talk is so sneaky we don’t even see it as negative, or self-talk. We see it as THE TRUTH!!

We have 80,000 thoughts that flow through our mind per day and a lot of them revolve around the “fact” that we are the problem–that somehow we are flawed and that we need to be fixed–therefore, we need to look outside of ourselves for the solution to our weight struggle.

Never for a million years do we think that we might hold the solution. No, we are the freak and we need to fix ourselves as fast as possible so that we can get back to “normal” and accept ourselves and others can accept us too.

Wow! Who wouldn’t want to go bury themselves in chocolate rather than listen to a 24-7 Debbie Downer recording of how incompetent and horrible we are?

Let’s hack into the file and delete the distrustful spew and replace it with some more powerful programming.

a. When you hear that negative self take, take a breath:that brings your mind into the present rather then the negative thought pattern habit.

b. Label the negative thought as a negative thought:  What this does is start to break up the energy that the negative thought holds over you. “Oh there is that NEGATIVE THOUGHT that I am a failure because I ate those potato chips instead of a salad.

c. SHIFT the Negative thought into a learning thought and move on now seeing yourself as a learner of new skills rather than a failure.

Example:“ I am not a failure, I am committed to weight release and maybe that wasn’t the best choice but I can learn from what happened.

d. Think through a new solution (if the situation calls for it).  “Next time BEFORE I come into the restaurant, I need to remind myself to order the salad on the side, otherwise once I am in the restaurant sitting with my friends and chatting, I might forget and then be tempted when the potato chips arrive on my plate.”

  3) MAKE DO-ABLE PROMISES AND KEEP THEM:  One way we shoot ourselves and our self-trust in the foot is by making huge commitments that are un-realistic.

EXAMPLE: I will work out for an hour and a half a day (said by someone who hasn’t exercised in 5 years)
EXAMPLE: I will never eat sugar again as long as I live!!

Start by making much more realistic goals that you know without a doubt you can keep. This way you will begin building trust with yourself that you are someone who keeps their word
.
EXAMPLE: I will walk at least 20 minutes after dinner 4 days this week.
EXAMPLE: I will cut my refined sugar intake during the week, substituting fruit instead. On weekends I will allow myself one treat per day.

By using these powerful thinking techniques you will not only be moving yourself forward towards weight release but investing in a much higher quality and more trusting relationship with yourself.  Enjoy your new  self R-E-S-P-E-C-T and enjoy moving forward into the new year!

ox Rita