Write Down Your Food

It sounds like such a pain in the neck, but take the time to write down your food. If you want to see results more quickly, start paying attention to what goes into your mouth.

I have all of my clients write down everything they eat for a few weeks. This is not for me to see how much food they eat or what kinds of food they eat. I actually tell them to NOT write down amounts unless it’s a crazy portion.

The reason for keeping tract is to see patterns. You might determine that when you are alone, you eat less nutritious foods and bigger quantities. Or you eat lots of snack foods standing up but fairly nutritious when sitting down at the table.

Or you might notice that going to dinner at your mom’s house is always a food fest even when you start out with good intentions. Some people can be triggers… just as some food are triggers.

So what do you do with all of this info? Knowledge is power. Once you know what triggers you, you can begin to add something to take the place of the triggers. Notice I didn’t say get rid of them. It has been shown that just taking away an unwanted behavior is not as effective as adding something first.

For instance, if standing and eating snacks is a problem behavior, you don’t swear off snacks. That deprivation behavior would just eventually cause more craving. Limit your snacking to the kitchen or dining room table. Fully enjoy them when sitting down. You’ll get to eat them but really taste them in the process rather them mindlessly eat them. Less calories, full flavor.

What will you learn by writing down your food? And don’t forget the liquids. They can add up quickly. Food Diary Journal

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Weekend Eating

Do you eat “good” all week long and then switch to weekend eating? If you have been following the diet mentality that most of us grew up with, you deprive yourself of many of the foods you love in an attempt to lose weight or maintain your weight. But then, the weekend comes and you want to have fun like everyone else.

I used to do the same thing too. Every Monday, I would start over. No wonder so many of us dread Mondays! And heaven forbid we start a diet on any day other than Monday.

Plus, what did you (and I) do when you are going to start a diet on Monday? Well, you gorged ourselves on the weekend. Of course! The weekend becomes the opportunity, the expected occasion for the food fest.

What if you never deprived yourself of the foods you loved? What if you got to eat what you liked Monday-Sunday? And you didn’t have to worry about gaining weight. I know, it does sound crazy. That’s exactly what I thought when I first learned about Mindful Eating.

If you are curious, I now offer my Mindful Eating program online, money back guarantee. Savor Each Bite is an 8-week e-course that you can do in the comfort of your own home, with a private Facebook page for extra support to have your questions answered. Come join us. Savor Each Bite2

 

Learning From Everyday Challenges

I have never met a person who lives a carefree life. We all have everyday challenges. But how do you view those challenges? If you see them as burdens that consume your time, you may be missing an opportunity to learn something valuable.

When my kids were little, I tried to impress upon them that every mistake was just an opportunity to learn something. The difference is that some people actually learn from their mistakes and some people miss the message so they have to make the same mistake over and over.

Recently, I had a client who was discouraged because she had a tough week with her food choices and amounts. But when we looked at it more closely, she realized it was because she was very stressed and had not used any self-care techniques to relax. So we put a plan in place to use for her stressful times so she did not need to turn to food.

There are countless opportunities for us to learn each day. Life is abundant with challenges. Do you take the time to see the message? If you like this post, please share with others. You will make mistakes,learn from them

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