Lose Weight. without dieting.

Size: px
Start display at page:

Download "Lose Weight. without dieting."

Transcription

1 Lose Weight without dieting

2 The Secret to Losing Weight Today I want to share a little secret with you. If you re reading this you have probably become despondent with dieting. Maybe you ve put on all the weight that you d lost on your last diet, plus some more. Or maybe you ve never been able to lose any weight because you feel you just can t face dieting and diet food. Here s the good news - you can lose weight without dieting. I ve done it, and so have h u n d r e d s o f o t h e r women. I always used to believe that you could only lose weight through deprivation and restrictive eating. After gaining and losing that same 10-20kg year after year, and developing an eating disorder, I eventually lost hope. I felt I was the failure because I just couldn t maintain any of these diets. Eventually the yo-yo cycle stopped, but I just continued to gain weight. I felt I had no self-control around food. I ate when I was sad, when I was frustrated, when I was angry and even when I was happy. There was a food for every emotion. Now here s an interesting statistic: 95% of people with eating problems don t have clinically classified eating disorders. These unclassified eating problems being, emotional eaters, compulsive dieters, compulsive overeaters. When I heard the next statistic, it made me feel a bit better about myself - 98% of people who lose weight on a diet, gain it back in a year. 98% of people can t be the problem! I d say that dieting is definitely the problem here!

3 While knowledge of this might make us feel better about ourselves, which is a good start, it doesn't help solve the problem. How do we stop dieting AND still lose weight and find peace with food and eating? There is a very simple way that s accessible to us all, but before I tell you what it is, let s look a little deeper into weight problems. It s only when we are aware of what is creating our problem that we can make the necessary changes to do something about it How do we put on weight? There are many reasons for putting on weight. Some people have been introduced to bad food choices from a young age and haven t learnt healthy eating habits. Some people have never learnt to listen to their body s needs - when it is hungry, when it is full. Some people eat emotionally - when they re angry, sad, happy. My reason for putting on weight was that I started dieting at a very young age. The deprivation of the dieting led to cravings, cravings led to binging and overeating. Eventually I became so out of touch with my body and its needs. My vision of a healthy weight also became distorted. I m sure you ve heard of the energy balance equation for weight gain: energy in > energy out = weight gain (food) (exercise) So the solution, based on this simple mathematical equation sounds easy - eat less, exercise more, lose weight. Why is it so difficult to do then? If it s so obvious, why does anybody have any weight problems. The biggest problem is that most people don t look at their deeper reasons for overeating or not exercising. What are your deeper attachments to overeating or eating unhealthy foods? What are your aversions to exercise or being more active?

4 If you become aware of the reasons you consistently overeat, you might be in a better position to change those habits. Remember, over-eating every now and again won t make you gain weight. Doing so consistently over a long period of time will. The converse is also true: not overeating over a long period of time will help you to lose weight. Why is dieting so bad? Most of us are born with an innate ability to know what our bodies need and when. With time we slowly lose this. One of the ways we lose touch with our bodies is through dieting. Most diets advocate eating certain foods, cutting out other foods and eating at certain times. This often forces you to go against what your body needs, eat at times when you are not physically hungry or to feel deprived after cutting out foods you like for a long period of time. The more you do this, the more out of touch with your body you become and the less likely you are to know when you are hungry, when you are full and what foods to eat to nourish your body. The truth is that your body has different needs on different days and in different seasons. If you are going to follow a raw-food diet in the middle of a cold winter, your body is going to feel cold on the inside and probably start craving warm baked foods. If this craving overtakes your will-power, you might find yourself binging uncontrollably on warm buttered bread, then feeling deflated and angry with yourself for breaking your diet. Food has an energetic quality, just as your body does. If you don t balance your body s energy with the energy of your food and environment, you won t feel good. By food energy, I m not referring to calories, I m referring to its qualities to warm, cool, invigorate or calm. Dieting can make you feel worse about yourself because you start to judge yourself by how well you follow the rules of the diet. When you break the diet,

5 you feel like a failure and this might make you eat more, with more poor food choices, than you did before. Eventually you become judgemental of all food, seeing it as good or bad, healthy or unhealthy. You judge this food according to what the diet says, and not what your body is telling you. If, like me, you have been on multiple diets, you will know this cycle all too well. You will know how it feels each time you put your hopes into a new diet to help you gain control of your weight and then feel a failure and more out of touch with your body each time you can t maintain the diet. You lose control and put on all the lost weight Until you find the next diet. And so the yo-yo diet cycle continues. Lose Weight Eating the Foods you Love If you ve been dieting for many years, you have probably come to believe that the only way you can lose weight is to cut out most of the foods that you love eating. The very thought of this may make you feel defeated before you even start the diet. If you get as far as starting the diet, you might start getting overwhelming cravings for your favourite foods that eventually cause you to binge on all your restricted foods. It has actually been proven that our thoughts about the foods we eat directly impact how our bodies digest it. So if you re stressed that the food you are eating is going to make you fat, it probably will make you put on weight! Moderation is key. You can eat any food once in a while and not put on weight. The interesting thing is that if you allow yourself to eat any food, it actually diffuses the desire to eat it all the time or to overeat on it when you do have it. You know you can have it whenever you feel like it, so chances are better that you ll wait until you actually do feel like it, to eat it.

6 The more you listen to your body, the more you will know when you feel like, or your body really needs, a certain food. So how do you get to this point? How do you get to eat the foods you love, without losing control, and still lose weight? Now s the time that I let you in on my little secret. The secret to how I finally overcame my food-weight-diet obsession. The secret to losing 20kg and keeping it off more than 20 years later. The secret to finding peace with food and your body is Mindful Eating. What is mindful eating? Mindful eating is about being aware of your eating experience. Being aware of your food choices, your reasons for eating and knowing when to stop eating. It s also about being conscious of where your food is coming from, where and how it was made. Mindful eating also includes becoming aware of your own thoughts and actions and how they relate to food and eating. If you look at a child s eating, you will realise that we are all mindful eaters naturally, until we get forced to eat certain foods at certain times, whether we re hungry or not. I used mindful eating to lose all my excess weight many years ago, before I even knew the ter m mindful eating. I simply started to listen to my body, my hungry and full signals. I started to note when I was using food for comfort and when I was eating to over-full. I also stopped judging - myself and my food. I became aware of how often that critical voice was taunting me, telling me what I should and shouldn t eat, telling me I was fat and ugly, stressing me out, making me eat more

7 There are many different tools used in mindful eating. Some might work for you, others not. The overall principles remain the same though, no matter which of the techniques you decide to use. Mindful Eating Practice Let me introduce you a mindful eating practice you can start putting into place. Don t try and change everything at once. All habit changes take time. It s better if you choose one new practice at a time, once that practice is feeling more natural to you, try adding the next one. There are many mindful eating practices which I cover in my workshops and courses, but here is one for you to try. Being present for your meal - try this for at least one meal a day. Focus just on the act of eating. Block out all d i s t r a c t i o n s - t a l k i n g, television, driving, working. Become aware of the aroma of your food, breathe it in. Feel the texture of each mouthful as it enters your mouth, as you slowly chew each mouthful. Notice how the flavour changes as you chew it. Feel the sensations as you swallow the food. How does it feel as it goes down your throat? How does it settle in your stomach? Do this for the whole meal. Notice as the food stops tasting as good as it did in the beginning. This means you re probably getting full. Try and stop eating when this happens. At the end of your meal, take a moment to feel gratitude for your meal before you carry on with your day.

8 Listen to Your Body The essence of mindful eating is to help you to listen to your body. Your body wants to be healthy. It wants to stay strong and balanced. One of the first ways you can start listening to your body is to become aware of your physical hunger. What does this feel like to you? Before you eat anything, ask yourself if you are eating because you are hungry. Here are some body signals of physical hunger: Your stomach feels empty; You might start to feel a little light headed or dizzy; You could feel a little shaky; If you don t eat straight away, these sensations might go away, but then return again with more intensity. When you start to feel hungry, some of the sensations might be because your body is starting to use its reserves, i.e. your fat stores, to get its energy. If you are trying to lose weight, this is not a bad thing. There is no need to panic because you are hungry. Just observe the sensations. The next way to listen to your body is to become aware of your full signals. You need to observe when your body has had enough to eat. This is often when the food you are eating stops tasting as good. Observe this. Once you are eating because you are hungry and stopping because you are full, you can start observing what foods your body is needing when you do eat. This is different to food cravings. Its more about knowing how to nourish your body, whereas cravings are often desires that aren t rooted in nourishing your body. Cravings, in fact, are often for foods that are not good for our bodies. As an example, sugar or chocolate cravings. The more of these foods we eat, the more we want. As you get more in tune with your body, you ll be able to distinguish between cravings and what your body s cells actually need. And the

9 more you listen to your body, its hungry and full signals, and satisfy it with foods that nourish it, the less likely you are to overeat. Learn to Eat. Mindfully. Many of us might find it easy to eat mindfully when we are having a good day, but what about when we re feeling a bit emotional or stressed? What about when we are in difficult social situations? There are many different tools and exercises we learn to use on the Eat. Mindfully. workshops to help us to eat mindfully. These are based on the very successful MB-EAT program, which has been proven to successfully assist people in overcoming emotional eating and binge eating. The Eat. Mindfully. workshop will help you to: Become aware of why you choose certain foods; Understand your triggers to eating and overeating; Choose foods specific to what your body needs; Understand your hungry and full signals; Learn how gain maximum enjoyment from less food; Gain acceptance of your body and yourself; Improve body awareness; Understand your emotional experiences, beginning with food-related experiences and expanding to the whole self.

10 Free Yourself from Food & Diet Obsession My wish for you is that you find freedom from food and diet obsession. I want you to be at peace with your body and to trust it to guide you to health and a happy weight. I want you to free up all that time that you spend worrying about your weight and your eating and start spending it on something more meaningful. Maybe a hobby that you ve always put off doing or travelling somewhere exciting. Anything that you might have put off doing until you d lost weight or felt better about yourself. If you feel it s time to stop chasing after that next diet that is going to give you your perfect body. If you want to start gaining trust in your own inner wisdom to guide you with your eating, visit my website to find out more about my Eat. Mindfully. workshops. I look forward to working with you! xbronwen Photography by Deryck van Steenderen

Eat What You Love, Love What You Eat

Eat What You Love, Love What You Eat Eat What You Love, Love What You Eat Rebecca Johnson, M.S. RJohnson@AmIHungry.com 480 704-7811, ext. 401 From Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle by Michelle

More information

You probably don t spend a lot of time here, but if you do, you are reacting to the most basic needs a human has survival and protection.

You probably don t spend a lot of time here, but if you do, you are reacting to the most basic needs a human has survival and protection. Emotional Eating Food Diary An emotional eating food diary will take some work on your part. You can dismiss it because you don t feel like doing it or you don t think it will help. However, if you choose

More information

Session 15: Mindful Eating, Mindful Movement

Session 15: Mindful Eating, Mindful Movement Session 15: Mindful Eating, Mindful Movement Are there times when you realize that you are still eating and simply haven t noticed that you are not even hungry anymore? Do you ever get to the end of a

More information

What To Do When Diets Don t Work Michelle May, M.D. or

What To Do When Diets Don t Work Michelle May, M.D. or What To Do When Diets Don t Work Michelle May, M.D. MMay@AmIHungry.com or 480 704-7811 1. Three characteristics that are common in people who manage their weight effortlessly: 1. 2. 3. 2. They follow an

More information

MINDFUL EATING FARRAH M. THOMAS, PSY.D., MSCP CLINICAL HEALTH PSYCHOLOGIST

MINDFUL EATING FARRAH M. THOMAS, PSY.D., MSCP CLINICAL HEALTH PSYCHOLOGIST MINDFUL EATING FARRAH M. THOMAS, PSY.D., MSCP CLINICAL HEALTH PSYCHOLOGIST CONFLICT OF INTEREST/AFFILIATION DISCLOSURE STATEMENT None OBJECTIVES Define Mindful eating Discuss the principles of mindfulness

More information

Who will benefit from using this app?

Who will benefit from using this app? INSTRUCTIONS for THE MINDFUL EATING COACH APP (available at Apple Store) (These instructions provide more detail than what is currently in the app under the Coaching tab) Who will benefit from using this

More information

DON'T WORK AND WHAT YOU CAN DO ABOUT IT. BY DR. RHONA EPSTEIN

DON'T WORK AND WHAT YOU CAN DO ABOUT IT. BY DR. RHONA EPSTEIN 5 REASONS WHY DIETS DON'T WORK...... AND WHAT YOU CAN DO ABOUT IT. BY DR. RHONA EPSTEIN Note: This is an excerpt from Food Triggers: End Your Cravings, Eat Well, and Live Better. The book is written for

More information

Mindfulness for living well with a LTC

Mindfulness for living well with a LTC Clinical Health Psychology Services Mindfulness for living well with a LTC A Patient Workbook Easy read version Developed by Clinical Health Psychology Services Aintree University Hospital NHS Foundation

More information

Be a Mindful Eater and not an Emotional Eater

Be a Mindful Eater and not an Emotional Eater Be a Mindful Eater and not an Emotional Eater Emotional Eating: Could it be what s eating you and not what you are eating? Presented by Military & Family Life Counselors Objectives» Define mindful eating»

More information

THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME

THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME THE INSPIRED LIVING MINDFULNESS MEDITATION PROGRAMME 1 Foreword More and more research is proving that Mindfulness can help us to overcome addictions, stress, fear, anxiety and even depression. Mindfulness

More information

Be a Mindful Eater & Not an Emotional Eater Emotional Eating: Could it be what s eating you and not what you are eating?

Be a Mindful Eater & Not an Emotional Eater Emotional Eating: Could it be what s eating you and not what you are eating? Be a Mindful Eater & Not an Emotional Eater Emotional Eating: Could it be what s eating you and not what you are eating? Presented by Military & Family Life Counselors OBJECTIVES» Define mindful eating»

More information

Session 15 Leader Guide: Mindful Eating, Mindful Movement

Session 15 Leader Guide: Mindful Eating, Mindful Movement Session 15 Leader Guide: Mindful Eating, Mindful Movement Objectives In this session, the participants will: Analyze and describe current eating and activity behaviors. Define mindful eating and mindful

More information

End Dieting Forever Toolkit

End Dieting Forever Toolkit 3 Top Tools to Ditch the Diet Madness Copyright BRG Dietetics & Nutrition, P.C Bonnie R. Giller All rights reserved, No part of this book may be reproduced in any manner or form whatsoever. For further

More information

The Physical and Symbolic Hunger Flow Chart Guide

The Physical and Symbolic Hunger Flow Chart Guide The Physical and Symbolic Hunger Flow Chart Guide We eat for many reasons: energy and nutritional needs; emotional needs - we want a hug; stress release - crunching away and swallowing our anger; or because

More information

This is for you if you re inspired and truly ready to make a lasting change

This is for you if you re inspired and truly ready to make a lasting change This is for you if you re inspired and truly ready to make a lasting change Is your weight bothering you? MOST of your life is clicking along just fine--but what s the deal why can t you solve your weight

More information

THE EATING GUIDELINES

THE EATING GUIDELINES THE EATING GUIDELINES The Eating Guidelines are the core of the Breaking Free program. They are as follows: 1. Eat when you are hungry. 2. Eat sitting down in a calm environment. This does not include

More information

WEEK 1 CONQUER YOUR CRAVINGS FOREVER

WEEK 1 CONQUER YOUR CRAVINGS FOREVER WEEK 1 CONQUER YOUR CRAVINGS FOREVER Welcome Hi, and thank you for beginning this journey with me. I know how frustrating it is to struggle with weight and emotional eating. I personally battled it for

More information

Mastering Emotions. 1. Physiology

Mastering Emotions. 1. Physiology Mastering Emotions Emotional mastery is the key to living a life that you direct. The ability to have absolute direct power over what you feel in every single moment no matter what happens around you is

More information

Healthy Mind Healthy Weight

Healthy Mind Healthy Weight Healthy Mind Healthy Weight Taking Control of your eating Part 2:Techniques and Strategies 1 Aims of Sessions The 3 main steps to controlling your eating pattern: - Starting well - Self monitoring - Regular

More information

Decode Your Cravings - Workbook Conscious Eating

Decode Your Cravings - Workbook Conscious Eating - Workbook Conscious Eating What is Conscious Eating? Conscious eating is an eating practice that helps you reconnect with food and be in tune with your body and mind. When used in conjunction with other

More information

Why we get hungry: Module 1, Part 1: Full report

Why we get hungry: Module 1, Part 1: Full report Why we get hungry: Module 1, Part 1: Full report Print PDF Does Anyone Understand Hunger? Hunger is not simply a signal that your stomach is out of food. It s not simply a time when your body can switch

More information

Complete Inner Freedom Method Dialogue

Complete Inner Freedom Method Dialogue Complete Inner Freedom Method Dialogue We ll explore one or two of the Inner Freedom Method steps in detail during individual class sessions. Providing the complete coaching dialogue is intended to give

More information

Diet Free Zone. Copyright BRG Dietetics & Nutrition, P.C Bonnie R. Giller

Diet Free Zone. Copyright BRG Dietetics & Nutrition, P.C Bonnie R. Giller Copyright BRG Dietetics & Nutrition, P.C Bonnie R. Giller All rights reserved, No part of this book may be reproduced in any manner or form whatsoever. For further information, contact Bonnie R. Giller

More information

Managing Your Emotions

Managing Your Emotions Managing Your Emotions I love to ask What s your story? (pause) You immediately had an answer to that question, right? HOW you responded in your mind is very telling. What I want to talk about in this

More information

3 WAYS TO EMOTIONAL EATING OVERCOME

3 WAYS TO EMOTIONAL EATING OVERCOME 3 WAYS TO OVERCOME EMOTIONAL EATING Emotional eating affects all of us at some times. Understanding what s going on under the surface will help us interrupt the pattern and create better habits so that

More information

SUMMARY OF SESSION 6: THOUGHTS ARE NOT FACTS

SUMMARY OF SESSION 6: THOUGHTS ARE NOT FACTS SUMMARY OF SESSION 6: THOUGHTS ARE NOT FACTS Our thoughts can have powerful effects on how we feel and what we do. Often those thoughts are triggered and occur quite automatically. By becoming aware, over

More information

From the scenario below please identify the situation, thoughts, and emotions/feelings.

From the scenario below please identify the situation, thoughts, and emotions/feelings. Introduction to Mental Gremlins: Example From the scenario below please identify the situation, thoughts, and emotions/feelings. Bob has been working for Big Corporation for 12 years and has his annual

More information

Controlling Worries and Habits

Controlling Worries and Habits THINK GOOD FEEL GOOD Controlling Worries and Habits We often have obsessional thoughts that go round and round in our heads. Sometimes these thoughts keep happening and are about worrying things like germs,

More information

Am I Hungry? Mindful Eating for Bariatric Surgery Michelle May M.D.

Am I Hungry? Mindful Eating for Bariatric Surgery Michelle May M.D. It s STILL Not About the Food! The Am I Hungry? Mindful Eating Program for Bariatric Surgery guides you to develop a lifelong approach to eating and physical activity. You ll learn how to: Be in charge

More information

Changing Patterns. healthyfutures.nhs.uk/llb

Changing Patterns. healthyfutures.nhs.uk/llb Changing Patterns healthyfutures.nhs.uk/llb How do our eating habits develop? When we eat food that tastes good and gives us pleasure, endorphins (we like to think of them as happy chemicals) fill our

More information

What to expect in the last few days of life

What to expect in the last few days of life What to expect in the last few days of life Contents Introduction... 3 What are the signs that someone is close to death?... 4 How long does death take?... 6 What can I do to help?... 7 Can friends and

More information

Look to see if they can focus on compassionate attention, compassionate thinking and compassionate behaviour. This is how the person brings their

Look to see if they can focus on compassionate attention, compassionate thinking and compassionate behaviour. This is how the person brings their Compassionate Letter Writing Therapist Notes The idea behind compassionate mind letter writing is to help people engage with their problems with a focus on understanding and warmth. We want to try to bring

More information

University Staff Counselling Service

University Staff Counselling Service University Staff Counselling Service Anxiety and Panic What is anxiety? Anxiety is a normal emotional and physiological response to feeling threatened, ranging from mild uneasiness and worry to severe

More information

Living Well with Diabetes. Meeting 12. Welcome!

Living Well with Diabetes. Meeting 12. Welcome! 12-1 Welcome! Welcome back and congratulations! Today is a time to celebrate all of your accomplishments. For the past few months we have learned a great deal about managing diabetes. Today, we will talk

More information

The Wellbeing Course. Resource: Mental Skills. The Wellbeing Course was written by Professor Nick Titov and Dr Blake Dear

The Wellbeing Course. Resource: Mental Skills. The Wellbeing Course was written by Professor Nick Titov and Dr Blake Dear The Wellbeing Course Resource: Mental Skills The Wellbeing Course was written by Professor Nick Titov and Dr Blake Dear About Mental Skills This resource introduces three mental skills which people find

More information

Habits & Goals Discovery & Assessment. What kind of person do I want my child to grow up to be? How do I react to my child most often?

Habits & Goals Discovery & Assessment. What kind of person do I want my child to grow up to be? How do I react to my child most often? Habits & Goals Discovery & Assessment How do I react to my child most often? What kind of person do I want my child to grow up to be? Focus on the Relationship Conscious Communication Practice Use these

More information

What to expect in the last few days of life

What to expect in the last few days of life What to expect in the last few days of life Contents Introduction... 3 What are the signs that someone is close to death?... 4 How long does death take?... 7 What can I do to help?... 7 Can friends and

More information

This is a large part of coaching presence as it helps create a special and strong bond between coach and client.

This is a large part of coaching presence as it helps create a special and strong bond between coach and client. Page 1 Confidence People have presence when their outer behavior and appearance conveys confidence and authenticity and is in sync with their intent. It is about being comfortable and confident with who

More information

Healthy Body. Happy Mind. MINDSET EXERCISE #10. Emotional Eating. 24/02/2018 www. healthybodyhappymind.com.au

Healthy Body. Happy Mind. MINDSET EXERCISE #10. Emotional Eating. 24/02/2018 www. healthybodyhappymind.com.au Healthy Body. Happy Mind. MINDSET EXERCISE #10 Emotional Eating 1 It doesn t matter how much information you have about how to eat healthily if you eat for emotional reasons. For most people emotions override

More information

keep track of other information like warning discuss with your doctor, and numbers of signs for relapse, things you want to

keep track of other information like warning discuss with your doctor, and numbers of signs for relapse, things you want to Helping you set your brain free from psychosis. www.heretohelp.bc.ca This book was written by Sophia Kelly and the BC Schizophrenia Society, for the BC Partners for Mental Health and Addictions Information.

More information

BREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD

BREATHE DEEP EXERCISE 1: PAUSE AFTER READING EACH PHRASE ALOUD What is it? Focus 5 is a set of exercises that provides you with skills to minimize distraction and develop greater focus for learning. Each exercise can be done in under five minutes. Why do Focus 5 exercises?

More information

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE getleanstaylean.uk Disclaimer: It is always recommended to consult your GP before starting any new training or nutrition programme. "Give someone a 6 week diet

More information

Exploring Mindfulness Handout

Exploring Mindfulness Handout What is Mindfulness? Mindfulness is a way of being in the world. Being mindful means responding, not reacting, to the ever present flow of events and experiences in your life with patience, openness, and

More information

Tania Del Rio Albrechtsen Copyright 2017 by Tania Del Rio Albrechtsen

Tania Del Rio Albrechtsen Copyright 2017 by Tania Del Rio Albrechtsen Tania Del Rio Albrechtsen Copyright 2017 by Tania Del Rio Albrechtsen Cover design: Claire Gallagher Illustrations: Claire Gallagher Layout design: Quentin Lathière Printed by CPI, in France Legal deposit

More information

Overcoming Subconscious Resistances

Overcoming Subconscious Resistances Overcoming Subconscious Resistances You ve previously learned that to become anxiety-free you want to overcome your subconscious resistance. This is important because as long as the subconscious mind the

More information

Living Life with Persistent Pain. A guide to improving your quality of life, in spite of pain

Living Life with Persistent Pain. A guide to improving your quality of life, in spite of pain Living Life with Persistent Pain A guide to improving your quality of life, in spite of pain Contents What is Persistent Pain? 1 The Science Bit 2 Pain & Stress 3 Coping with Stress 4 The importance of

More information

Starting Measurements. Food Journal

Starting Measurements. Food Journal Starting Measurements Measurements Before After Notes Chest at nipple height Lower Abs largest circumference Waist at belly button Hips largest circumference Thighs midpoint of thigh Arms midpoint of arm

More information

Motivation Series. Emotional Self-Awareness. Emotional Self-Awareness is the ability to recognize your. Emotional Intelligence.

Motivation Series. Emotional Self-Awareness. Emotional Self-Awareness is the ability to recognize your. Emotional Intelligence. Motivation Series Intelligence + 15 EQ Areas Self-Perception Self-Regard Self-Actualization Self-Expression Expression Assertiveness Independence Interpersonal Interpersonal Relationships Empathy Social

More information

Benefits of Mindfulness

Benefits of Mindfulness Benefits of Mindfulness Practices for Improving Emotional and Physical Well-Being It s a busy world. You fold the laundry while keeping one eye on the kids and another on the television. You plan your

More information

Building Emotional Self-Awareness

Building Emotional Self-Awareness Building Emotional Self-Awareness Definition Notes Emotional Self-Awareness is the ability to recognize and accurately label your own feelings. Emotions express themselves through three channels physically,

More information

A NEW MOTHER S. emotions. Your guide to understanding maternal mental health

A NEW MOTHER S. emotions. Your guide to understanding maternal mental health A NEW MOTHER S emotions Your guide to understanding maternal mental health It is not your fault It is treatable Understanding Maternal Mental Health Life with a new baby is not always easy and the adjustment

More information

Psychological wellbeing in heart failure

Psychological wellbeing in heart failure Patient information Struggling to cope? Can trelax? Psychological wellbeing in heart failure Stressedout? Trouble sleeping? Feelinglow? i Living with heart failure can be challenging mentally as well as

More information

Study Guide for Why We Overeat and How to Stop Copyright 2017, Elizabeth Babcock, LCSW

Study Guide for Why We Overeat and How to Stop Copyright 2017, Elizabeth Babcock, LCSW Study Guide for Why We Overeat and How to Stop Copyright 2017, Elizabeth Babcock, LCSW This book can be discussed in many different ways. Whatever feels productive and enlightening for you and/or your

More information

Coach on Call. Letting Go of Stress. A healthier life is on the line for you! How Does Stress Affect Me?

Coach on Call. Letting Go of Stress. A healthier life is on the line for you! How Does Stress Affect Me? Coach on Call How Does Stress Affect Me? Over time, stress can affect the way you feel, think, and act. You need some time when you are free of stress. You need ways to get relief from stress. Without

More information

Family Connections Relationship Mindfulness Skills

Family Connections Relationship Mindfulness Skills Page 13 CREATING A MORE VALIDATING FAMILY ENVIRONMENT FOR YOURSELF AND YOUR LOVED ONES Definition of a Validating Family Environment What is a VALIDATING FAMILY ENVIRONMENT? Legitimizes family members

More information

5 Quick Tips for Improving Your Emotional Intelligence. and Increasing Your Success in All Areas of Your Life

5 Quick Tips for Improving Your Emotional Intelligence. and Increasing Your Success in All Areas of Your Life 5 Quick Tips for Improving Your Emotional Intelligence and Increasing Your Success in All Areas of Your Life Table of Contents Self-Awareness... 3 Active Listening... 4 Self-Regulation... 5 Empathy...

More information

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk

GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE. getleanstaylean.uk GET LEAN STAY LEAN FAT-LOSS STARTER GUIDE getleanstaylean.uk Disclaimer: It is always recommended to consult your GP before starting any new training or nutrition programme. "Give someone a 6 week diet

More information

Intuitive Eating. Listening to and Respecting your Body. Jessica Jones, MS, RD, CDE, Dietitian Lindsey Brooks, PhD, Psychologist

Intuitive Eating. Listening to and Respecting your Body. Jessica Jones, MS, RD, CDE, Dietitian Lindsey Brooks, PhD, Psychologist Intuitive Eating. Jessica Jones, MS, RD, CDE, Dietitian Lindsey Brooks, PhD, Psychologist Student Health and Counseling Services Listening to and Respecting your Body 1 1.Deconstruct the diet Presentation

More information

Ep #89: Diets. Full Episode Transcript. Brooke Castillo. With Your Host. The Life Coach School Podcast with Brooke Castillo

Ep #89: Diets. Full Episode Transcript. Brooke Castillo. With Your Host. The Life Coach School Podcast with Brooke Castillo Ep #89: Diets Full Episode Transcript With Your Host Brooke Castillo Welcome to the Life Coach School Podcast Welcome to The Life Coach School Podcast, where it s all about real clients, real problems,

More information

All Emotions Matter: for the Secondary Classroom

All Emotions Matter: for the Secondary Classroom All Emotions Matter: for the Secondary Classroom Mental Health Association in New York State, Inc. 1 The goal of this lesson is to: Validate feelings and emotions. Teach students to manage their response

More information

Quickstart. heal exhaustion & anxiety. Guide

Quickstart. heal exhaustion & anxiety. Guide Quickstart heal exhaustion & anxiety Guide The Busy Manager s Guide To Overcoming Fatigue Morning 20 EAT A GOOD BREAKFAST WITHIN 20MINS OF WAKING This habit alone will improve mental clarity and calm.

More information

Section 4 - Dealing with Anxious Thinking

Section 4 - Dealing with Anxious Thinking Section 4 - Dealing with Anxious Thinking How do we challenge our unhelpful thoughts? Anxiety may decrease if we closely examine how realistic and true our unhelpful/negative thoughts are. We may find

More information

The Recovery Journey after a PICU admission

The Recovery Journey after a PICU admission The Recovery Journey after a PICU admission A guide for families Introduction This booklet has been written for parents and young people who have experienced a Paediatric Intensive Care Unit (PICU) admission.

More information

HOW TO INSTANTLY DESTROY NEGATIVE THOUGHTS

HOW TO INSTANTLY DESTROY NEGATIVE THOUGHTS HOW TO INSTANTLY DESTROY NEGATIVE THOUGHTS Groundbreaking Technique Revealed Author Dian Winter YES!! You Can Become a Positive, Confident Person This is a FREE report brought to you by: Dian Winter http://www.destroythedemonwithin.com

More information

Why Sleep Is the No. 1 Most Important Thing for a Better Body

Why Sleep Is the No. 1 Most Important Thing for a Better Body Why Sleep Is the No. 1 Most Important Thing for a Better Body Even with the very best diet and fitness routine, if sleep is off, you're wrecked. Here's why Adam Bornstein (Website is https://www.bornfitness.com/about

More information

Concussion & You. A Handbook for Parents and Kids DEVELOPED BY CONCUSSION EXPERTS AT HOLLAND BLOORVIEW KIDS REHABILITATION HOSPITAL

Concussion & You. A Handbook for Parents and Kids DEVELOPED BY CONCUSSION EXPERTS AT HOLLAND BLOORVIEW KIDS REHABILITATION HOSPITAL Concussion & You A Handbook for Parents and Kids DEVELOPED BY CONCUSSION EXPERTS AT HOLLAND BLOORVIEW KIDS REHABILITATION HOSPITAL Trusted experts in youth concussion www.hollandbloorview.ca/concussion

More information

Understanding Emotional TRIGGER. What are triggers?

Understanding Emotional TRIGGER. What are triggers? What are triggers? We all have emotional triggers. Perhaps someone makes an off-hand comment about how you look, your new project at work, how you seem a little tired lately, or a comment about someone

More information

What is stress? Stress is an emotional/ bodily reaction to

What is stress? Stress is an emotional/ bodily reaction to The Basics What is stress? What are some causes of stress? Stress is an emotional/ bodily reaction to a physical, psychological or emotional demand We all display stress in different ways Some stress is

More information

FINDING THE RIGHT WORDS IN ADVANCED AND METASTATIC BREAST CANCER (ABC/MBC)

FINDING THE RIGHT WORDS IN ADVANCED AND METASTATIC BREAST CANCER (ABC/MBC) FINDING THE RIGHT WORDS IN ADVANCED AND METASTATIC BREAST CANCER (ABC/MBC) Real people. Real communication. Making a real difference. 000989_NOV19_Breast_Cancer_Language_Guide_HCPs_V4_CL.indd 1 What do

More information

Developing Your Intuition

Developing Your Intuition EFT Personal Developments Inc. Presents Developing Your Intuition With Clara Penner Introduction to your Intuition You can see, hear, touch, smell and taste... But are you in touch with your intuitive

More information

Post-Op Quiz. *Numbering continued from Pre-Surgical Quiz

Post-Op Quiz. *Numbering continued from Pre-Surgical Quiz Post-Op Quiz *Numbering continued from Pre-Surgical Quiz POST-OP VIDEO ONE 45. Almost all post-ops go through a period following surgery known as the Honeymoon stage. This takes place. a. after your physical

More information

What is mindless eating?

What is mindless eating? Today, we all lead very busy lives; we are constantly on the run. Because there are also so many takeaway places within a stone s throw from where we are, we usually snack something down on our way to

More information

Step 2 Challenging negative thoughts "Weeding"

Step 2 Challenging negative thoughts Weeding Managing Automatic Negative Thoughts (ANTs) Step 1 Identifying negative thoughts "ANTs" Step 2 Challenging negative thoughts "Weeding" Step 3 Planting positive thoughts 'Potting" Step1 Identifying Your

More information

CREATING A MORE VALIDATING FAMILY ENVIRONMENT

CREATING A MORE VALIDATING FAMILY ENVIRONMENT Page 13 CREATING A MORE VALIDATING FAMILY ENVIRONMENT FOR YOURSELF AND YOUR LOVED ONES Definition of a Validating Family Environment What is a VALIDATING FAMILY ENVIRONMENT? IT: Legitimizes family members

More information

relaxation and nervous system regulation exercises

relaxation and nervous system regulation exercises relaxation and nervous system regulation exercises Objectives to provide a range of simple exercises that encourage the regular practice of relaxation and to help build resilience with increased awareness

More information

Recording Transcript Wendy Down Shift #9 Practice Time August 2018

Recording Transcript Wendy Down Shift #9 Practice Time August 2018 Recording Transcript Wendy Down Shift #9 Practice Time August 2018 Hi there. This is Wendy Down and this recording is Shift #9 in our 6 month coaching program. [Excuse that I referred to this in the recording

More information

Guide Book. Guide Book

Guide Book. Guide Book The Fastest And Easiest Way To Remove Subconscious Obstacles To Weight Loss And Feel Great Fast Guide Book Guide Book With Rena Greenberg The Fastest and Easiest Way to Remove Subconscious Obstacles To

More information

Homework Tracking Notes

Homework Tracking Notes Homework Tracking Food & activity records online (myfitnesspal) Meditation practice days this week Food, activity & mood journal (paper) Specific food or eating behavior goal: Specific activity /fun goal:

More information

UW MEDICINE PATIENT EDUCATION. Baby Blues and More. Postpartum mood disorders DRAFT. Emotional Changes After Giving Birth

UW MEDICINE PATIENT EDUCATION. Baby Blues and More. Postpartum mood disorders DRAFT. Emotional Changes After Giving Birth UW MEDICINE PATIENT EDUCATION Baby Blues and More Postpartum mood disorders Some new mothers have baby blues or more serious postpartum mood disorders. This chapter gives ideas for things you can do to

More information

The Essential Role of the Healthcare Consumer

The Essential Role of the Healthcare Consumer The Essential Role of the Healthcare Consumer First Edition Printed in USA CarpeVITA, Inc. www.carpevitainc.com Introduction More and more people are waking up to the notion that they need to take control

More information

Welcome to your self-directed course on working with emotional trauma - and cultivating loving kindness. Week 4 Part three Articulating our feelings

Welcome to your self-directed course on working with emotional trauma - and cultivating loving kindness. Week 4 Part three Articulating our feelings Welcome to your self-directed course on working with emotional trauma - and cultivating loving kindness Week 4 Part three Articulating our feelings What Happens to Feelings? What often happens when we

More information

12 hours. Your body has eliminates all excess carbon monoxide and your blood oxygen levels become normal.

12 hours. Your body has eliminates all excess carbon monoxide and your blood oxygen levels become normal. Balance March 2018 What happens after the last cigarette? You know that smoking is one of the leading causes of preventable deaths but the process of quitting seems too daunting. After all, you ve tried

More information

Secrets to the Body of Your Life in 2017

Secrets to the Body of Your Life in 2017 Secrets to the Body of Your Life in 2017 YOU CAN HAVE RESULTS OR EXCUSES NOT BOTH. INTRO TO THIS LESSON Welcome to Lesson #3 of your BarStarzz Calisthenics Workshop! For any new comers, make sure you watch

More information

21 Diabetic Myths Exposed

21 Diabetic Myths Exposed 21 Diabetic Myths Exposed Disclaimer: Nothing in this ebook should be taken as complete medical advice. You should always seek the advice and treatment from certified and qualified medical personal. Contents

More information

Emotional Eating: How To Stop Eating For The Wrong Reasons By Kaitlin Penley READ ONLINE

Emotional Eating: How To Stop Eating For The Wrong Reasons By Kaitlin Penley READ ONLINE Emotional Eating: How To Stop Eating For The Wrong Reasons By Kaitlin Penley READ ONLINE If searched for the book by Kaitlin Penley Emotional Eating: How to Stop Eating for the Wrong Reasons in pdf form,

More information

Healthy for The. This Holiday Season, Eat Mindful, Not Mindless

Healthy for The. This Holiday Season, Eat Mindful, Not Mindless Healthy for The This Holiday Season, Eat Mindful, Not Mindless It s the holidays for most Americans, that means eating, a lot of eating, followed by weight gain and a New Year s resolution to lose weight.

More information

Alcohol and You. Easy read information

Alcohol and You. Easy read information Alcohol and You Easy read information A member of staff or a carer can support you to read this booklet. They will be able to answer any questions that you have. About this leaflet This leaflet is for

More information

REGION 9 ASSEMBLY 2013 ABSTINENCE WORKSHOP REPORT

REGION 9 ASSEMBLY 2013 ABSTINENCE WORKSHOP REPORT APPENDIX J Group Let's look more closely - What do you understand from refrain What does compulsive food behaviors means to you What does the word obsession mean to you What does the word compulsion mean

More information

Emotional Intelligence

Emotional Intelligence Cornell Municipal Clerks Institute 2015 Emotional Intelligence Understanding yourself, caring enough to understand others, managing yourself because you care Session goals Explore the concept of emotional

More information

Bounce Back. Stronger! Being Emo-chic INFLUENCE INSPIRE IGNITE

Bounce Back. Stronger! Being Emo-chic INFLUENCE INSPIRE IGNITE INSPIRE IGNITE Bounce Back INFLUENCE Stronger! Being Emo-chic Managing your emotions can sometimes be harder than getting out of bed for school in the mornings. There s always the snooze button if you

More information

I think women coming together and speaking is really great. Hearing other women s stories was very inspiring. To hear what they have been through and

I think women coming together and speaking is really great. Hearing other women s stories was very inspiring. To hear what they have been through and I think women coming together and speaking is really great. Hearing other women s stories was very inspiring. To hear what they have been through and come out the other side confident and strong in themselves.

More information

ASDAH December MEANT FOR EACH OTHER: MOTIVATIONAL INTERVIEWING AND THE HEALTH AT EVERY SIZE PRINCIPLES

ASDAH December MEANT FOR EACH OTHER: MOTIVATIONAL INTERVIEWING AND THE HEALTH AT EVERY SIZE PRINCIPLES ASDAH December 2014 1 MEANT FOR EACH OTHER: MOTIVATIONAL INTERVIEWING AND THE HEALTH AT EVERY SIZE PRINCIPLES Ellen R. Glovsky, PhD, RD, LDN www.trainingwithdrellen.com Ellen@TrainingWithDrEllen.com ASDAH

More information

Why Is It That Men Can t Say What They Mean, Or Do What They Say? - An In Depth Explanation

Why Is It That Men Can t Say What They Mean, Or Do What They Say? - An In Depth Explanation Why Is It That Men Can t Say What They Mean, Or Do What They Say? - An In Depth Explanation It s that moment where you feel as though a man sounds downright hypocritical, dishonest, inconsiderate, deceptive,

More information

Be Fit for Life Series. Key Number Five Increase Metabolism

Be Fit for Life Series. Key Number Five Increase Metabolism Key #5 Increase Metabolism Page 1 of 9 Be Fit for Life Series Key Number Five Increase Metabolism Sit or lie in a safe and comfortable position I want you to close your eyes keep them closed until I ask

More information

NCFE Level 2 Certificate in Awareness of Mental Health Problems SAMPLE. Part A

NCFE Level 2 Certificate in Awareness of Mental Health Problems SAMPLE. Part A NCFE Level 2 Certificate in Awareness of Mental Health Problems Part A Certificate in Awareness of Mental Health Problems Welcome to this Level 2 Certificate in Awareness of Mental Health Problems. We

More information

Loving-Kindness Meditation

Loving-Kindness Meditation Loving-Kindness Meditation Compassion Meditation 10-15 min. Client Yes Loving-kindness means tender and benevolent affection. It is the wish that all beings (you and others) may be happy and that good

More information

Intuitive Eating: Integrating Tools for Recovery. Malak Saddy RD, LD, CEDRD Registered Dietitian

Intuitive Eating: Integrating Tools for Recovery. Malak Saddy RD, LD, CEDRD Registered Dietitian Intuitive Eating: Integrating Tools for Recovery Malak Saddy RD, LD, CEDRD Registered Dietitian 1 Objectives To identify and understand the 10 Principles of Intuitive Eating To develop concrete practices

More information

Healing Trauma Evaluation Year 1 Findings

Healing Trauma Evaluation Year 1 Findings 2551 Galena Avenue #1774 Simi Valley, CA 93065 310-801-8996 Envisioning Justice Solutions, Inc. Determining the Programs, Policies, and Services Needed to Rebuild the Lives of Criminal Justice Involved

More information

Exploring Nutrition Handout

Exploring Nutrition Handout What is Eating? Taking something in through the mouth as food: ingesting, chewing, and swallowing Think of eating like putting fuel in a car Your body needs fuel for energy. What do you think Grow Foods

More information

The First Five Sessions: Coach People to Lose Weight

The First Five Sessions: Coach People to Lose Weight The First Five Sessions: Coach People to Lose Weight 1. Ideal Body, Health, Energy, Weight Congratulations again on deciding to transform this area of your life forever. We re going to start this fat-loss

More information