Quote for the day

Go from knowing what others believe to knowing what you believe.

Quote for the day

There is no better exercise for the heart than reaching down and lifting someone else up.

Quote of the day

The only people you should try to get even with are those who have helped you. 

Quote for the day

Do all the good you can,
In all the wayss you can,
In all the places you can,
At all times you can,
To all people you can,
As long as you ever can.
-John Wesley

Quote for the day

Start with what you can do; don't stop because of what you can't do.

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A bad habit never goes away by itself.  It's always an undo-it-yourself project.
--Abigail Van Buren

Quote for the day

Most people are willing to change, not because they see the light, but because they feel the heat.

The past should be a springboard, not a hammock.

--Edmond Burke

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"Failure is not neccessarily at the end of the road.  Many times it is the beginning of a new and more exciting trip."  Zig Ziglar

Quote for the day

"Obstacles are the things we see when we take our eyes off our goals."
Zig Ziglar

Recipe for Overeating and Instinctive Eating

Original content at http://amihungry.com/Am-I-Hungry-E-news-0912.shtml

Eat Mindfully, Live Vibrantly!

By Michelle May, M.D.
www.AmIHungry.com 
www.MichelleMayMD.com 


Recipe for Overeating

Ingredients:
1 batch, bag, box, or large plate of food
2 tablespoons of deprivation
1 heaping teaspoon of guilt
Sprinkle of shame
Optional: fatigue, stress, resentment, loneliness, boredom

Directions:

1. Run yourself down physically by not sleeping, exercising, eating when you're hungry, or consuming nutritious foods. Alternatively, wear yourself out by working too hard, being all things to all people, and trying to make everything perfect.
   
2. Place emotions on medium-high. Cover and simmer; do not allow steam to escape.
   
3. When you crave something you love, remind yourself that it's bad, fattening, or high in carbs.
   
4. When your cravings grow stronger, tell yourself that you're bad for wanting bad food.
   
5. Wait until an influential person such as your grandmother or co-worker insists you eat that food anyway to please them. Alternatively, sneak the food when no one is watching.
   
6. Sit down in front of the T.V. or choose another activity to distract yourself while you eat.
   
7. Before eating, garnish the food with guilt. If it's still enjoyable, stir in some shame to ensure that the food is completely ruined.
   
8. Eat as quickly as possible to avoid tasting or enjoying the food.
   
9. You're done when you feel sick and uncomfortable.
   
10. Repeat steps 1-9 until can't stand it anymore. Try the Recipe for Instinctive Eating.
    

Recipe for Instinctive Eating

Ingredients:
1 or 2 servings of food you love
2 tablespoons of intention
1 heaping teaspoon of attention
Sprinkle of trust
Optional: pleasure, enjoyment, celebration, tradition

Directions:

1. Care for yourself physically by getting adequate sleep, exercise, and nutrition.
   
2. Create a self-care buffer zone by regularly nurturing your body, mind, heart, and spirit.
   
3. When you're hungry, consider what you want, what you need, and what you have to eat before choosing food.
   
4. Decide how you want to feel when you're finished eating; serve yourself accordingly (or adjust the portion if someone else served you).
   
5. When the food you crave isn't particularly healthful, omit all guilt and shame. Remind yourself that all foods fit when you practice balance, variety, and moderation.
   
6. Sit down to eat and minimize distractions.
   
7. Savor the appearance, aromas, textures, and flavors as you eat.
   
8. Eat slowly and mindfully for maximal enjoyment from every bite.
   
9. Stop when you feel content and energetic.
   
10. Repeat steps 1-9 for the remainder of your life. 
    

(For complete guide and techniques: Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle.) 

 



 

Motivational Monday

"There are only 2 choices; make progress or make excuses." - Ellen Mikesell

Motivational Monday

We do not plan to fail, we just fail to plan! Plan for your protein needs when you travel. ~Bariatriceating.com











    

Motivational Monday

"You are what you think. You are what you go for. You are what you do!"

Motivational quote

"Motivation is what gets you started. Habit is what keeps you going."

Motivational Quote

When you expect success, your mind focuses on success.

Motivational quote

Feeling healthy and feeling good about yourself is not a luxury - it's an absolute necessity.

Quotes/Sayings

Dare to soar - how successful you are is determined by your attitude.

Quotes & Sayings

Weight loss surgery is not an event with a finish line or a goal weight -- it is the beginning of a new way of life   ~Susan Maria Leach