Plan for Eating Self-Control

The holiday season is in front of us. There will be parties, stress and eating temptation.
Let this plan become your habit and enjoy the season. 

• Be curious with your heart and your head.
• Ignore the ‘inner baby’ who just wants to eat. That inner baby is unhappy and a bully.
• Take control of holiday eating by being loyal to your heart.
• When an eating choice doesn’t feel good, it’s bad. 
• Trust your gut.

The holiday season is coming. Use intuition to take control of eating choices.

Curiosity is the natural intuitive search for comfort, understanding and stimulation.  Loyalty is the guideline for intuitive self-respect. Together, they are your plan for eating self-control.

Be curious. Demand, expect and create the quality of life you want by sensing what will work for you. Don’t deny your pleasures. Instead, take control by eating in moderation. This holiday season:

• Check in with your heart and curiosity to stay in control of smart choices.
• Spend time satisfying social hunger by talking, dancing and catching up with old friends.

Streamline your life by knowing that when you are at parties, you can use curiosity to:

• Eat less, but eat variety.
• Take 'tastes' and savor them.
• Pause to notice what you eat.

Use loyalty to

• Notice your body and heart. Trust your intuition.   
• Ignore your ‘inner baby’ emotions.
• Stay in tune with your gut. 

Keep intuitive tips, tricks and techniques on your phone 24/7 for support.   

Use curiosity and self-respect to get rid of guilt and end binging.

Notice what you notice with your senses.

Be loyal to you to avoid emotional eating

Be curious. Be loyal to you. Have fun!

www.farmrich.com

#janebernard

Independence and Eating

Today is independence day. We can flip a switch in our minds to connect with eating independence by tuning-in to what we sense, how our body feels and what makes us happy. Sound simple? It is!

• Independence feels like freedom and self-respect. 
• Tuning-in connects us with intuitive signals.
• Intuition is the source of our self-respect. 
• Self-respect keeps us safe, happy and in tune with our heart, mind, body and soul.

The pleasure of being in control when we eat feels like freedom. Convenient intuitive signals help us recognize what feels right every time we eat. It's convenient to be curious. We take control of our personal fate by being curious.

• Curiosity is looking closer and hearing more. 
• It includes looking closer at how we feel physically and emotionally.
• Food choices based on curiosity are a spontaneous response to what we sense.
• Curiosity is keeping a flexible attitude and open mind. Forget rules. Trust your gut.

Use independence to imagine your ideal, healthy, body image. Make a commitment to notice and respect your personal boundaries. Use the inner intuitive signal -- tenacity -- to work with this vision and connect with your dreams.

• Tenacity is power that is easy access.
• Use it with curiosity to stay focused on eating choices that feel good to your mind, body and heart.
• Tenacity creates momentum that builds inner strength. The more we depend on it, the stronger we become. Independence becomes a way of life.

Celebrate your independence by being your best self. There is always something exciting, admirable and inspiring about a person who's committed to doing what feels right. Don't be surprised if your choice to trust your gut inspires others to join in. It's not always easy to be the best we can be. But since we only get rewarded when we refuse to give up, it's worth the effort! 

"Sometimes your joy is the source of your smile and sometimes your smile is the source of your joy." ~Thich Nhat Hanh

#janebernard

The Inner Game of Eating

Imagine you can eat what you want, know when you're hungry and be happy with your body and yourself. It's all part of the inner game of eating self-control. The inner game keeps your head in tune with your gut feelings and your body with simple intuitive tools.

• Your head is the hard drive where you store experience and where your values connect. 
•  Your gut feeling is the connection that protects you by staying clear about what you sense and your long term priorities. 
• Your body is the source of energy, health and pleasure. Naturally, you want to tune in to that! 

Intuition is having an open mind and a flexible attitude. Sitting down to eat without a plan is having an open mind. This arms you with an awareness that you drives you to feel curious about your choices. Part of the inner game of eating is realizing that you always have options.

Having a flexible attitude gives perspective. For example, If I eat this whole pizza, will I like what it does to my body?, If I slam this sandwich down my throat without even tasting it, will I feel satisfied?  The inner game of eating puts you in charge of what you do.

• Perspective is how you know yourself. 
• It allows you to get out of your own way to see where you're going. 
  
  
  
  The inner game of eating includes checking in with your body with all 5 senses before you put food in your mouth. Doing that is your intuitive way of showing self-respect. Your senses give you an intimate reality check. What's real is not a plan or a number on a scale.  What's real when it comes to the inner game is how you feel, what you sense and your personal priorities. 

Listening to your 6th sense teaches you about yourself. The better you know yourself, the easier it is to be good to yourself by maintaining eating self-control. It's surprisingly natural to get through the maze of eating challenges and diet stress to discover satisfaction with yourself by knowing the inner game of eating self-control.  Intuitive tools that keep you in touch with eating self-control include:

• curiosity reminds you to notice what you notice with your senses and your mind
• prudence is the reminder that you always have options and the ability to choose what feels best
• foresight reminds you to think about the results of your choices so there are no regrets.

The inner game of eating connects with what you value long-term in your life. You stay clear about what gives you pleasure and away from what fills you with regret. It feels like common sense.

On Thursday, March1st at 1PM EST, I will be doing a teleseminar about how to re-invent personal dieting by connecting with your inner game of eating self-control with Holistic Nutrition Coach, Nancy Desjardins. Registration is free. Sign up and get some answers! See you there.

Good Carbs!?!?!?!

I like carbs. Sometimes I crave them and sometimes I crave protein. It's intuitive to crave a variety of foods. Intuitive eaters are curious to see what different eating options provide. Intuitive eating is open options. There are no rules, just tools.

I read a blog this morning about reasons carbs help you lose weight and was struck by the missing information. Immediately I connected with a power tool of intuitive eating, curiosity. Curiosity is like having x-ray vision and super hearing because it is looking closer and hearing more. This flexible open attitude is used by intuitive eaters to stay aware, in control of their weight.

Balanced eating makes sense intuitively because different organs in your body have different needs. Of course, before you eat, it's critical to check in with your body with your senses and intuition to feel if you have a craving for protein. If you do, and you want to slim down, don't combine the protein with a starch.  The reason is that when you eat a "resistant starch" alone, your body will convert that starch to a protein. But, if you mix these carbs with protein, your body will not need the carb as a protein and will convert it to a fattening starch.  

For ex: You can enjoy spaghetti with garlic and oil, or with a tomato sauce and your body will digest it as a protein. As soon as you add meat to the spaghetti, your body will digest it as a starch.

Sometimes when you feel a need for carbs, the ones called "Resistant Starches" can bring a satisfying slimming meal, especially if you have it with a light salad. Resistant starches include: bananas, oatmeal, white beans, black beans, lentils, potatoes, plantains, garbanzo beans, pearl barley, whole wheat or semolina pasta, and brown rice. 

A good carb breakfast is oatmeal, with bananas in it for sweetness, and a handful of walnuts for  your brain. Yep, walnuts, which look like tiny brains (!), are good for enhancing your brain power. I learned that using curiosity. Being curious is your intuitive way of staying aware. 

Rice and beans combined (no meat added) create a perfect protein and a satisfying slimming meal. ttp://www.whfoods.com/genpage.php?tname=foodspice&dbid=2

Don't believe everything you read. To enjoy eating and stay in control, be curious about what you eat and how your body feels at mealtime. That's intuitive eating.

3 CHOICES

Eating habits are not healthy.

Each time you eat a meal, you have one choice which is to satisfy your hunger. That is the purpose of eating. The way to do this is not so simple because of habits that tell you there are three choices when you see a large plate of food in front of you. These are:

#1: Allow things to work out is your intuitive choice.

This means you tune in to your body, and listen to your senses, and remember what you know from past eating experiences. If you tune in to your body and there is no hunger response, the choice is to not eat. You are not always hungry. This is listening to your inner truth. It is you, connecting with your intuition.

Allowing things to work out takes courage and determination. Courage is energy you are born with and can always tap into. Like your intuition, it is always present. ( March 2010 blogs speak about courage in depth.)

Allowing things to work out means trusting your inner truth, and
connects with your self-esteem.
Ultimately it feels great and you look great!

#2: Forcing your self is a habit.

When you force your self to eat certain foods, or within certain calorie constraints, you are fighting your self. The result is often dissatisfaction with your meal, and even rebelling by over-eating Even if you succeed in restricting your intake based on external rules, the victory is both hollow and temporary. 95% of people who lose weight by dieting gain it back.

Eating is natural. Instead of forcing your self, tune in to your body, and your heart, and reflect on what makes you feel good, when you eat. Connect with your whole self. When you trust your self, you will not be destructive.

Yes, it’s good to learn about diets and food. Curiosity is a powerful intuitive tool. Use it as a guide, and trust where you’re going. Reading this means you’re going toward your goal of being your healthy weight.

People who are starving are restricted by circumstances. Celebrate your good fortune by respecting your self and allowing things to work out. Keeping clear about your priorities connects with your inner courage and you feel liberated.

#3: Ignoring the problem is a habit.

Ignoring something doesn't make it go away. Because every meal brings a new set of circumstances, it is not always wrong to relax your sense of balance, and eat an extra donut to celebrate or have desert, because you are with good friends. However, ultimately you must respect your body and your senses, and not eat destructively.

It feels wrong to abandon your self-respect.
Remember, if it feels wrong, it is wrong.

Relaxing "self-control" does not mean abandoning self-respect. It means allowing your self to listen to your whole being- heart, mind, soul and body and to stay in the moment. Trust your intuition, don't ignore it.  Your intuition keeps your perspective clear so you can allow things to work out in your best interests.

You have one choice and you have habits. Habits around eating are not helpful. Lose those habits and enjoy the difference in your quality of Life!