6th sense eating

6th sense eating is a collaboration of your body with your head, heart and mind. It's using the truth you can see, taste, smell and feel to notice what you notice and tune-in to what feels good to you. 

Don't be trapped by a diet. Instead, find ways to feel good and feel dignified at the same time. Sensual intuitive eating is the natural way to think creatively about your needs. There are smart options everywhere. Think for yourself. Only you know what feels good. 

 Here's part of a list called 27 Easy Ways to Eat Healthier on Stumble Upon .

• make healthy 3-ingredient pancakes:  bananas, eggs + peanut butter
• make shakes with dates instead of sugar
• use fruit instead of syrup on top of pancakes
• spread avocado instead of mayo to moisten sandwich
• bake zucchini instead of french fries
• freeze grapes for snacks instead of candy
• use yogurt instead of mayo in salads
• dip in Greek yogurt instead of sour cream
• sprinkle with nutritional yeast instead of cheese
• use potatoes instead of cream in soup
• use liquid aminos instead of cheese on pasta
• add grains to chili instead of meat
• make meatballs with oats instead of bread crumbs 

It’s easy to combine the simplicity of what you sense, the honesty of what you feel with your mind, and the anchor of what you know from experience, to be a 6th sense eater. Living well requires us to taste our dreams, inhale our desires and roll with our moments. If you feel frustrated around eating, then it may be a result of over-thinking. Learn to think with your senses and feel with your mind. Be liberated by being true to yourself.  It's simple.

Know yourself better: Intuitive Thinking

“The two most important days in your life are the day you are born and the day you find out why.” ~ Mark Twain.

#janebernard

Got time?

Got time? I don't know anyone who feels they have enough time. 

Eating seems to be something people jam in, almost without thinking.The idea of healthy eating feels like an added time-consuming burden. When we weigh the results of bad eating habits at the scale, it's obvious that healthy eating habits can save time.

• Intuitive eating is eating to please your body, your palate, and your frame of mind. It's intuitive to seek the best quality of life. Make things easy when it comes to eating and maintaining your weight. Eating breakfast brings the feeling of getting more time by starting your day with a rhythm of purpose. Begin by noticing what you notice.
• Give yourself a solid foundation by eating breakfast.
• Use the time, while you eat each morning, to notice how your body feels, how your clothes fit, and to think about what makes you happy. 
• By eating breakfast, you won't need to take time to snack during the morning and you won't have a mid-morning dip in energy to slow you down. 
• Importantly, by having breakfast, you won't need to gorge at lunchtime.

Does lunch or dinner turn into business meetings? Talking more means eating less. Having breakfast, protects you from excess hunger and excess weight.You have more time to do business, gossip or generally socialize. By feeding your body a solid foundation at the start of the day, you have time to feed your social, personal and professional needs without the distraction of hunger.

Try these suggestions to make time feel lighter:

• Breakfast:  
• No-cook overnight oatmeal is easy to make in advance and is fortifying in the morning. Add some orange juice to create a power breakfast. 
• Lunch:
• If you skimp on breakfast and are 'starved' for lunch, take a few deep breaths to remember that hunger comes from your body, not your mind. 
• Have a protein-packed sandwich. This can be cheese, steak, fish, tofu or any kind of burger. Take just one bite and put it down on the plate. Chew, swallow and take a drink of water. 
• Often, when we're 'starving', our body is really thirsty. Water has zero calories and it's what your body wants. Do this with every bite and you will have eaten a quick and satisfying, hearty lunch.
• If you have a salad for lunch, remember to take the dressing on the side. 
• Dressing often makes salads high calorie, so be stingy with it. Once you add any dressing, toss your salad before you eat it. You will be amazed at how little is required to get the 'taste.' Even with a salad, your body needs water. Water helps burn calories by lubricating your metabolism.
• Dinner
• If you are going to eat, you must taste what's on the plate. This sensual experience automatically will help you eat less.
•  What you choose to eat should be balanced and visually appealing.The point is to enjoy the taste and give your body fuel. 
• If you have no time, cut your portions in half.  Then, follow the same process as outlined for lunch:  take a bite, put your fork down and take a swallow of water. Eating less means less calories, and drinking some water between bites means you are less likely to have indigestion. 

Intuitive eating is being kind to yourself by protecting your body.  Give yourself some time. Learn to use intuitive tools to change your habits into free time. Learn to drink water when you eat because it has no calories, helps you feel full, and your body needs it.

"Getting my lifelong weight struggle under control has come from a process of treating myself as well as I treat others in every way."   Oprah Winfry

Download  Am I Really Hungry? 6th Sense Diet to learn tips and tricks for eating intuitively.

#JaneBernard

The Most Powerful 2015 New Year's Resolution.

Make this new year's resolution: "I will not doubt my inner sense of truth. "

Your intuition is more powerful than manipulative emotions because it connects with the truth. Emotions connect with what you wish was true, while intuition keeps you in touch with what is real. That's why you can feel deeply emotional around food and 'know intuitively' not to eat it. Intuitive tools, like determination, courage and dignity, protect and guide you away from self-defeating emotional eating.

Hunger is a physical reality. Binging is an emotional trap that treats your body like a second-class citizen. Ending emotional traps is intuitive. Intuition works with your body. When you use it to make eating choices, you tune in to self-respect and physical needs. Intuitive eating creates a safety zone of balance.

Use these questions to 'hear' your intuitive inner voice, your inner sense of truth.

• Does eating this leave me feeling physically comfortable, satisfied and healthy?
• If the answer is yes, then focus on comfort, satisfaction and health while you eat. These are intuitive.
• You can feel when you've had enough by working with your body. 
• Intuition balances what you think and what you want, with what you know and how you feel. Your inner intuitive voice filters out the truth.
• Why am I eating this? 
• Be honest with yourself about trusting your intuition. 
• The fact is, intuition is always protective. If a choice doesn't feel 'right', it's not your intuition; it's emotional manipulation.
• It's powerful to take control of self-defeating emotions, but it's not hard. Things that are wrong, crumble easily.
• Learn  to feel dignity in your heart and respond to that feeling.
• Take control this year by being courageous. 
• You are stronger than anger or disappointment. You are stronger than sadness. 
• Give yourself a space to be determined. Go for a short walk to cool off. Reset your perspective by noticing what you sense. Remember, the only reason to eat is because you are physically hungry.
• What do I really want? 
• If this is confusing, then write down what you really want and put the piece of paper where you can look at it any time.
  • Adopt an attitude of self-respect with determination and stick with it. Get what you want this year. It's time! 
• Comfort, satisfaction and health create quality of life. Eat less, chew more. Tune in  to intuitive attitudes to feel your intuition. Even if you've ignored it your whole life, you have it. 

Remember to focus on comfort, satisfaction, and health when you eat. Use determination and self-respect to follow through with what feels 'right' Be dignified and you will stay in control. Every morning when you wake up say, "I will not doubt my inner sense of truth. " You will be a different person in 12 months!

#janebernard

Inner Peace

Inner peace begins with intuitive thinking. 

Intuitive tools find your inner guidance system.

Take attitudes of courage, dignity, tenacity and self-respect to holiday parties.

Hunger is a physical reality. Binging is an emotional trap. Fighting emotional traps is intuitive. When you make an intuitive choice, it feels 'right'. Your intuition 'has your back.' Powerful intuitive tools bring freedom from emotional eating.

Holidays push our buttons. Anyone who has eaten food for emotional support knows the result is disappointment. Emotional eating is a trap. There is a way out. The 6th Sense Diet  brings inner peace by revealing new solutions and understanding that change your relationship with your body from stress to satisfying. Putting pressure on yourself will be over.

Emotional eating or binging happens when we feel bad or sorry for ourselves. Even though the media would have us think differently, food is not a band-aid. It cannot mend a broken heart or make a mean person nice. Reality is that Life can be painful, unfair and hard. Responding to pain by eating more changes nothing; instead, we feel worse.

When emotions guide food choices, there is no inner peace. Intuition bypasses emotions. That's why we can feel deeply emotional around food and 'know' we're wrong to eat it. Using intuitive tools like tenacity, courage and dignity are your surprisingly reassuring anchor to personal peace. It's personal power.

  Three questions to ask yourself for inner peace:

• Does eating this leave me feeling physically comfortable, satisfied and healthy?
• If the answer is yes, then focus on comfort, satisfaction and health while you eat. 
• You will feel when you're had enough. This is feeling your mind working with your body. 
• Intuition balances what you want with what you know and what you feel. Power eating is listening to your intuition.
• Why am I eating this? 
• Being honest with yourself is the beginning of trusting your intuition. 
• The fact is, intuition is always protective. Trust it.
• Feel dignity in your heart and listen to that feeling.
•  If you're eating to satisfy emotions, stop. Decide to take control by being courageous. 
• You are stronger than anger or disappointment. You are stronger than sadness. 
• It's powerful to take control of self-defeating emotions, but it's not hard. Things that are wrong, crumble easily.
• Give yourself a smile of determination. Go for a short walk to cool off. Reset your perspective. The only reason to eat is because you're hungry.
• What do I really want? 
• You want to fight it. No one wants to be a slave to emotions. Eating, weight maintenance, diet, work, family, responsibilities - all of these weigh on us 24/7. We need help to be strong. We don't have a lot of time to cook. Write down what you really want and put the piece of paper where you can look at it any time.
• Adopt an attitude of determination and stick with it. Get what you want. Comfort, satisfaction and health create quality of life. Eat less; chew more. Attitude is powerful.
• FitsMe is a Web app that helps you find meals and create plans that fit your diet. Tell the site your food restrictions, likes, and dislikes and it serves up recipes to satiate even your pickiest preferences. It can save time and help you plan. 

Peace comes when you focus on comfort, satisfaction, and health while you eat. Natural courage to zap fear and overcome doubts is part of your intuition. Determination and self-respect to follow through with what feels 'right', complete the picture. Be dignified when you eat. Find your inner peace; it's intuitive.

 "Anything is possible if you've got enough nerve." JK Rowlings

#janebernard

Take 15 minutes to relax.

Time to relax in mid-December? Really!? 

You want to do the right thing which is - not gain weight that your body doesn't need. You are committed to looking your best. So what happens? This is what happens to me: stress, deadlines, bills, social commitments, etc., and before I know it, I need to relax and get back my perspective of what I want.

Of course, I want to do the right thing. It's not always easy. Everything I want is not always available. When it gets to the point of not remembering what my last meal was, I know I need an intuitive pause.  I need some alone time to notice what I notice. Simple stuff, like tuning-in to the smell of perfume, the itch of my sweater or the fact that I'm exhausted helps me feel less confusion and more in touch with my priorities. Thinking with my senses resets my point of view. My favorite kind of alone time involves eating.

I tune-in to my intuition when I eat a snack alone. I choose something healthy that I enjoy.  Today it is a piece of crusty bread with a tablespoon of peanut butter smeared across it and some yummy honey spread delicately on top.

• I look at it and take a breath:
• to realize how lucky I am to have it.
• to see how much I took and if the portion is what I really want to eat.
• To make it last longer, I take small bites instead of eating the whole thing in three large mouthfuls.
• By chewing extra and savoring it with my tongue, the flavor has more kick. Nice.
• Because the size of the bites is small, I stay focused on chewing and my non-food related emotional tension is relaxing. Focusing on the food for it's flavor has liberated me from the dragon of stress.
• I'm enjoying myself. :)

I try this again a different day with an energy bar and a cup of coffee. The decision to take smaller bites (or sips) and to see and savor what I eat, again, resets my perspective and is ultimately relaxing! Because of the way we are wired, eating with smaller bites resets every part of our being. Who knew it was possible to relax in mid-December?

When you need to exit the discomfort of stress fueled exhaustion without being self-destructive, take 15 minutes to relax and have a pleasing snack.

• Take small bites. Chew each well before you swallow. Enjoy the personal satisfaction of self-control.
• Let part of your tongue tease your sense of taste until you feel pleased.
• Be grateful you are not homeless or hungry this holiday season.

For practical intuitive solutions that are common sense for maintaining a your healthy weight, download: Am I Really Hungry? 6th Sense Diet : Intuitive Eating

and overcome eating challenges.

"If you can't solve a problem, it's because you're playing by the rules." P. Arden

#janebernard

Just say, No.

                Keep Calm and Just Say, No.

The way to say No in an environment where there is a lot of tempting food is to tune-in with your senses. Notice what you notice. Don't let food choices push any emotional buttons. Open a channel of honesty between your desires and your needs by staying in touch with how your body feels. Use the intuitive tool called patience to stay in touch with your goals. 

Patience comes with surprises, so don't worry about the unexpected. You will discover that patience is an emotional stress buster that makes it easy to say No to fattening foods and the pressure to eat. Being patient is how to give yourself inner permission to be flexible and avoid abusive eating.

Use these three types of patience to take control of eating choices.

GIVE YOURSELF CREDIT!  Be patient with yourself to stop self-defeating habits. Taking a pause before digging in will get you surprise admiration from others and results you want.

• This means, before you commit to a meal, check in with self-respect. Notice if you feel dignified. Notice if you're really hungry.
• Look at the food on your plate. Do you like the picture? Are being honest with yourself about what feels right?

IGNORE THE CLOCK. Patience with timing is not about waiting. It's about doing what you need to do to get where you want to go. Your body is on its own internal clock. If everyone else is filling up but you don't need to eat, then just say No to uncomfortable food choices.

• Rushing when you eat cancels natural digestion in your mouth and is an automatic way to eat more than you need. 
• Patience with timing allows events and people to catch up with your inner drive. There are no shortcuts to quality. 
• Good timing, when it comes to eating, means taking time to make it good for you. 

TURN OFF SOCIAL PRESSURE. Patience with others has limits. Self-respect is the first instinct of intuitive thinking. Patience with others means acknowledging differences and maintaining your boundaries. 

• If someone is pushing your button and disrespectful, sometimes it's best to just say Thank you and Good-bye. What you eat is personal. Being polite and at the same time respecting yourself, is being patient. 
• If you are attending a buffet, carry a plate of radishes, pickles or celery around. Say No to carrying around temptation.
• No and yes are equally important for staying in tune with your personal power. Take control by saying No to what doesn't feel right. 

Think less, sense more. Take control by flexing your self-respect muscle. Take time to be true to you. In time, this will bring you just what you need to stay in control.

#janebernard

Three Reasons to Eat Leftovers

Three Reasons to Eat Leftovers

Leftovers taste good. Often, flavors are deeper. With Thanksgiving around the corner, start planning your second taste now. When you store leftovers, be sure to refrigerate them in proper containers and to heat before you enjoy them the second time around.  As a general rule, don't keep leftovers more than 4 days.

1. Eat less.  

If you're a fan of take out, then you know the portions today are bigger than your fist*.  This is because our plates are bigger than they were 20 years ago. The fact is, most of us overeat because the food is there to consume. The next time you have take-out, before you start eating, put half away for another day.  The next time you prepare a meal that has over-sized portions, slim it down and save those goodies for another day.

2. Save time and money.

Spend less time grocery shopping, cooking and cleaning up.  Chances are you work hard and are often too tired at dinner time to focus on portion size or even home cooking. Once a week, make a meal (roast chicken, lasagna, hearty soup or stew) that can be a source of healthy eating for more than one meal. Divide it up by portions and then, know when you come home tired, the work is done and a healthy delicious meal is waiting for you.

3. Health Benefits.

Food is live nutrition. That's why we seek fresh food. Always smell your leftovers to make sure they are fresh. Then, enjoy the ease and benefit of a precooked meal.  

• Interesting fact: Recent studies show that reheated pasta is better for you. Why? While cooled pasta has just as many calories as freshly cooked hot pasta, the starches become more resistant, which means lower levels of glucose, which keeps blood sugar in check.

Some people balk at the 'thought' of eating leftovers. If someone in your home feels this way, add something extra for the second round, such as a fresh ingredient or different spices. It's easy to turn a stew into a curry and just as simple to make chicken hash or a pasta dish using leftover roast chicken.

Pizza freezes well and is a nutritious leftover for when there is no time or desire to cook.

 

*Eating portions the size of your fist is considered best for staying our optimum weight. In fact, when your stomach is empty, it is the size of your fist!

#janebernard