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Start 2012 right!  Learn how to use these intuitive eating principals in your life.  Click here for more information about my four-week workshop that starts in January!! 

I hope you can join us!

 

 

Food Baggage

December 12, 2011

I was at the department store picking between two sets of baggage.  One set was the 'smart choice': a dependable brand with a good reputation.  The other set was the 'stylish choice': a with funky colors and a bit more unique.

While at the department store the question kept repeating in my mind: "What is the right choice?"  Until it finally occurred to me that I was searching for an answer that did not really exist!  There isn't "THE right choice" - there is only the best choice for me at the time!

Our food choices are the same.  Many of us struggle endlessly to "eat right" by eating based on outside guidelines, recommendations, rules and advice.  Further compounded by the years of dieting and restriction (actual or attempted), we have come to believe that someone else knows what's best for us and that we can not be trusted with food.

It's like we suffer from what I like to call "food baggage."  Food baggage refers to false food beliefs that encumber one's freedom, progress, or adaptability with food and eating.

Do you have food baggage?

• Do you make food choices based on external rules and guidelines?
• Do you feel guilty or like you messed up when you make choices that don't align with these recommendations?
• Do you feel like you have some inherent flaw that prevents you from having a sane relationship with food?   

If so, it may be time to loosen the grip on your food baggage by learning how let go of arbitrary advice, tap into your body's own innate wisdom, and understand the truth about food and eating once and for all.

This may require the support of a trusted friend, family member or professional. 

In the meantime, see if you can take the first step in releasing your food baggage by reminding yourself to focus on making the best choice for you at the time! 

Wait to Weigh
December 1, 2011

The Holidays are upon us, which has many people afraid of weight gain over the season.  Read on to find out some interesting facts about your weight and why it may be wise to wait to weigh after all!

Did you know you can't control your weight?  You can't lose weight. You can't gain it either.

You don't believe me?

I challenge you to lose or gain one pound right now.

How did it go?

That's what I thought.  

It's impossible to simply stand on the scale and change how much you weigh.  It just doesn't work that way.

In fact, for many - weighing themselves can make them feel panicked, nervous or uncomfortable.  Feeling unsettled in this way may actually result in (or exacerbate) unsupportive eating behavior that can adversely affect not only weight but overall health.

I know this may sound unempowering - especially if the number holds the promise of a perfect life - but it's the Truth.

So then, if you cannot control your weight (and knowing the number on the scale can be counterproductive), what can you do?

• You can focus on your senses and behaviors.  That is, you can eat when you are physically hungry, so that you can stop eating when you are comfortably full.  
• You can make satisfying food choices when you are physically hungry, tune into your body and taste buds so that you can feel your satisfaction and actually stop eating when you have had enough. 
• As for the times when you are not physically hungry and you have the urge to eat you can learn how to cope with whatever comes up for you without using food.
• If any of this sounds impossible or just too hard to do, you can always seek the support of counselor, health coach, therapist or dietitian - that specializes in such things.

And by mastering the aforementioned "basics," your weight will naturally adjust to what is right for you.

After all, according to the Health at Every Size movement, healthy weight is defined as the weight at which people arrive when they normalize their eating, accept their bodies, and turn their attention to creating more fulfilled and meaningful lives. 

So by waiting to weigh, you may find that you do not have to weigh yourself after all!

Decode Your Eating                                                                   September 9, 2011    

Some people eat fast, some people eat slow, some people don't eat much of anything, while others vomit anything they eat.  Some people don't chew their food well, some people count how many times they chew, some people eat to help numb out emotions while others numb out emotions by 'forgetting' to eat.

I can go on and on. 

After all, how people eat is almost always a metaphor for how they deal with other important aspects of their lives.  In turn, there's no wonder why there are so many variations in how people feed themselves.  

For example: 

• Rigidity in food behavior may resemble rigidity in school, work, and/or relating to others.
• Eating without boundaries can parallel one's difficulty establishing healthy boundaries in relationships.
• Purging food can resemble a challenge accepting consequences and shame for having needs at all.
• Trusting the body's signals to guide eating can correspond to a more relaxed orientation to life.

Note: These examples given are just that - examples.  Your eating behavior has meaning that is unique to you, your life experience, culture, disposition, etc.  To find out more, Pay attention:

• What are some of your eating patterns.
• In what way may these patterns correlate with how you deal with other aspects of your life?
• If it could talk, what is your eating, restricting, bingeing, purging, food rituals, etc. trying to tell you?  Be specific.

If the answers don't come to you right away that's ok - simply allow these questions to marinate in your subconscious.  It takes patience, curiosity and compassion to decode your eating.

Are You Chicken?
July 28, 2011

Rolling her eyes upward she guilted her friend for eating French fries, while bitterly reminding her, "You are what you eat you know."

What is that supposed to mean anyway?

I've heard friends, clients and colleagues use that phrase to accept or deny a food choice or to praise or shame another's food choice.

It has become a way to moralize what we put in our mouths - as if we need more judgement in this department - (ha!)  Furthermore, it has become an acceptable way to comment on other's food choice - as if our friends need more judgement in this department - (double ha!).

Moreover, the logic behind this statement is unclear.  After all, how could it be that "being" celery is better than "being" tiramisu?  It just doesn't make sense.  Who made these rules in the first place?

So I'm here to simply set the record straight:

You are not chicken, carrot or cupcake, you are {fill in your name here}.  And no matter how much chicken, carrot or cupcake you eat, you will still be {fill in your name here}.

After all, I've been eating those foods all my life and I have yet to grow feathers, turn orange or find sprinkles in my hair.

How about you?

• What ways do you judge, criticize or punish yourself for what you eat?  How does this help or harm your relationship with food?
• In what ways do you try to control, shame, or praise others for what they eat?  How does this help or harm your relationship with them?
• Can you allow yourself and others their birthright: to eat food that they believe will satisfy without jugdgement?  What makes this difficult for you?
   

Having an accepting and understanding attitude towards your food choices and other's food choices is the foundation of having an accepting and understanding attitude toward your-self.  This type of self-love is a powerful step on the way to ending the struggle with food and beginning your dance with life! 


Marketing 101
July 7, 2011

I was mesmerized by the photograph of a supermodel; her dewy complexion, luscious dirty blond wavy hair, seductive blue-eyed glaze, hairless - firm - well tanned figure.  In slow motion I reach for the lip gloss that I have to buy to make me become her and transport me to where she is: a tropical beach with a perfect life.

Suddenly, without warning I was startled back into reality when the department store clerk asked me, "Do you need a shopping bag for your items?"

As life came into focus, I noticed the clerk looked nothing like the model - no one in the store did, in fact - neither did I!  Upon realizing this, a wave of disappointment swept over me.  It would take more than a tube of sparkly lip color to transform me into the woman in the picture - - it would take more than a tube of sparkly lip color to solve all my problems. 

As the initial let down wore off, a smug sense of satisfaction settled in.  That is, the trance of the pictures calculatingly placed around the store lost their grip on me - and I could see what was really going on.

Can you?

Next time you on confronted with marketing and advertising messages (think magazines, store mannequins, T.V. commercials, etc) ask yourself:

• What about the ad appeals to you?
• How does the ad get people to buy the product?
• Why would companies use images of 'perfect' people to sell their product?
• Are ads more likely to make people feel satisfied or dissatisfied with themselves?
• Why would it be to an advertisers advantage to make people satisfied or dissatisfied with themselves?

By asking yourself these questions, and by becoming more aware/critical of the messages that bombard you - you can help protect yourself from their intended jabs at your body image and self esteem (and from buying another bottle of sparkly lip gloss you probably don't need anyway).


Seal the Deal
June 9, 2011

Do you crave sweets after meals?


Did you know that it's normal to crave sweets after meals?


In fact, dating back to ancient cultures around the world people have had the propensity to end the meal with something sweet (i.e. fruit, dried fruit, honey, etc).  Furthermore, choosing a different flavor to refresh the palate can actually help signal the brain that the meal is over.


Unfortunately, many pathologize this preference and feel defective for wanting sweetness after they eat.  So next time you crave finish a meal and crave a little something, I invite you to experiment:

    * First: Pay attention to what you are craving.  Is it for something chocolate-y, citrus-y, minty, etc?  (You may notice different cravings after different meals).
    * Then: Select what you believe will be most satisfying to you.
    * Next: Give yourself full permission to eat it.  Really tune into your tastebuds and savor each bite.
    * Finally: Pay attention to your body.  If you push beyond fullness try not to judge it.  Tune into how your body feels.

When you are done, observe what it was like to consciously satisfy your craving.  How much of that food did it take to satisfy your craving?  What was it like to give yourself permission to eat what you craved?  When you were finished, did it 'seal the deal' and help you stop eating at a comfortable level?

Note: Avoid trying this experiment if you are too hungry, angry, lonely, tired or stressed.

If you feel afraid to satisfy your craving, feel out of control with certain foods or regularly eat beyond the point of fullness, contact Eve.

IPad @ Disneyland
May 12, 2011

I was at Disneyland's California Adventure to celebrate my nephew's fourth birthday.  At the park there was so much to behold; a life-sized Pluto character dancing close by, screaming passengers riding Grizzly's River Run water ride, over-sized objects designed to make one feel as small as a bug, stunning weather, etc.  

In the midst of all of this excitement was a child absorbed in an IPad game.  She couldn't have been over 8 years old and instead of taking delight in her present environment - she was distracted by this gadget. 

For the first few moments I was disturbed by this, after all - the little girl was missing the moment (with all of it's wonders) .  But then I realized how her distraction parallels what many of us do with regard to our food and eating behaviors.  Instead of focusing on the many pleasures of the meal (sights, smells, textures, flavors, temperatures, etc) - we are absorbed in anything including TV shows, conversations, worry de jour, even IPads of our own.  It's as if we are missing the amusement park of food (that we claim to love so much) to these other things.

Invitation to Observe:

• Next time you eat, notice (without judgement) where your attention lies.  Are you focusing on the food in your mouth or something else?

• Anytime your thoughts stray, gently bring your attention/focus back to your senses (see the meal in front of you, taste the bite in your mouth, feel the snack in your hand, etc).

• When your meal is through, ask yourself:
  How did it go?  Did you resist paying attention to your food?  Did you resist doing this exercise?  Did it feel unnatural?  Did you judge yourself?  Did you notice something you never noticed before?

For many, staying present with food is a challenge - but it doesn't have to be.  For additional support contact Eve.

You and Ice Cube (The Rapper)
April 6, 2011
 
In his song, "It Was a Good Day," rapper (actor, screenwriter, film director & producer) Ice Cube recounts a day where everything seems to simply go well.  In his song he includes everything from playing well in a pick up basketball game to reconnecting with a girl he likes, from clean air to peace in his neighborhood.  But what caught my attention the last few times I heard the song were the three references he makes makes to food/eating.  Especially when he raps:

"I got my grub on, but didn't pig out."

Yes.  Ice Cube, in his most well known song, that became #1 in the U.S. Billboard Hot Rap Single category, actually raps about overeating!!

The reason why this is so significant, is that before, during and after (or even causing) over/under eating often include feelings of shame and isolation.  We believe that nobody understands our experience, that we are alone and that we are
defective for having such feelings.  And this Gold selling album (that even made the charts in Europe) - indicates just the opposite!

This song (or at least some of the lyrics in it) is a great reminder that although at times we may feel alone, that no one can understand what we are going through - chances are the opposite is true.

So next time you notice you are drawn to/away from food as a way to deal with these feelings of shame and isolation (or in attempt to avoid them) perhaps you can remember Ice Cube.  And in doing so you are gently (and amusingly) reminding yourself that you are not alone.

Chipotle Under 30
March 18, 2011
 
The parking meter only went up to 30 minutes.  That gave me 30 minutes to walk to Chipotle (about a block away), wash my hands, wait in line, order my meal, eat and walk back to the car.  What was I thinking?
 
I was hungry - so I really wasn't thinking much at all.
 
So I quickly walked to Chipotle, washed my hands, waited in line, ordered my burrito and started to eat.  One bite of heaven after another.  Savoring each morsel I put into my mouth - until I realized, midbite - - that the time on my parking meter was up!
 
Time was up and I wasn't done eating.  Time was up and I wasn't satisfied with my meal.  I reasoned, I'd eat the rest of my burrito when I finished my few remaining errands.  So I quickly wrapped up what was left of my food and ran to the car.  Thankfully, there was no parking ticket.  But behold, there I was - only partially satisfied with my meal.

How about you?  Have you ever been left unsatisfied after a meal?  

• Was it because you didn't eat enough quantity or enough nutrients to realistically satisfy you?
• Was it because you did not make a selection that matched your craving?
• Were you purposely restricting?
• Was it because you were trying to use food to help satisfy another type of 'hunger' you were experiencing?
• Or was it something else?

It is important to know, that not allowing the self satisfaction with food in this way is contrary to human nature. 

That is, leaving yourself unsatisfied in this way can leave you:

• Preoccupied with thoughts of food
• Irritable
• Inpatient
• Distracted from the present moment and
• Increase the chances of bingeing later on

Knowing this, what can you do differently next time?
****************************************************
If you find that you leave meals feeling unsatisfied, for whatever reason (even if you don't know the reason) contact Eve.

Remember, it's your birthright to have a happy, stress-free relationship with food!  And please, don't give up until you do!!

Vegan Buffet
February 16, 2011

Too hungry to be polite.
Too hungry to wait for others to serve their food.
Too hungry for anything vegetably, green or fibrous.
So hungry it has to be fried, covered in cheese or dipped in chocolate to be allowed on my plate.
 
The other day I was in a hurry, didn't take my own advice and I left the house without eating breakfast.  Furthermore, the snack that I usually carry in my purse was eaten the day before.  So there I was, in my class - hungry and without a snack.  I was foodless and ravenously counting down the minutes for my class to be over so we can finally transition to the vegan potluck buffet that awaited us.
 
Finally, the moment of truth had arrived.  There was nothing between me and the buffet.  I made it trhough my first plate of
food so fast, I hardly remember what I ate.  By the second plate, I had a notion of what I was eating.  And by my third helping,
sadness set in.  Sadness that my meal was coming to an end, sadness that I didn't get to try everything on the table, sadness that these once in lifetime home made vegan dishes was over.
 
Unconsciously I reasoned that I could alleviate some of my sadness with coconut ice cream.  But once I checked in to see if that would alleviate my craving (and the answer was no), I realized my feeling of melancholy was not really related to the food at all.
 
My sadness was related to the fact that my class was coming to an end.  Sadness that I didn't get to make a connection with all of my classmates, sadness that my association with these once in a lifetime people - whom I'd probably never see again, was over.  Once I realized what I was truly upset about, I was able to acknowledge my loss and move on.  And so the choice of having the coconut ice cream became just that - a choice.  Not a compulsion to put food in my mouth to alleviate an unrelated ache, as it had been moments prior.
 
Can you relate to any of this?  How do you feel at the end of your meals?  Start to notice what is going on at the end of meals and snacks that may make it difficult to stop eating at a comfortable level of fulness.  If you notice any difficulty, ask yourself what you can do to make the transition from eating to not eating with greater ease.
 
Some of us naturally know exactly when to end our meals, for the rest of us, it takes extra practice, patience and planning.  But once
mastered, stopping at the right level of fullness can give you a sense of ease, empowerment and freedom.  Furthermore, learning how to end meals when you are comfortably full is a crucial step in getting the results you have always wanted!

The Questions
February 1, 2011

This 'Nutrition Nibble' is designed to uncover your thoughts/reactions to living freely, without issues pertaining to food and eating.  To get the most out of this article, I encourage you to write out your answers.  Resist trying to edit your thoughts and write what naturally comes to your mind.
 
Here are The Questions:
 
What would your life be like if you trusted your hunger?
Trusted yourself around all types of food?
 
How would it feel to know you can consistently stop eating at a comfortable level of satisfaction?
What would happen?
 
Where will your life take you once you can distinguish between physical hunger and other hungers?
Who would you be?
 
Why wait to find out?


Weighting for Perfection
January 18, 2011
 
Take this moment.  Imagine yourself living your dreams.  Imaging having everything you want.  Tune into what you see.  What are you doing?  Who are you with?  What is around you?  Really get in touch with what that looks like.  Now, what are you feeling?  Take a moment to bask in the feeling of living your dream...  Feels good - - right?
 
Well if you are feeling good, you fell into my trap!  You just demonstrated to yourself, how you can bring those feelings of a dream fulfilled unto yourself, irrespective to outer circumstances!  That's right, all of this time you may have been waiting for the perfect job, soul mate, advanced education, new body, etc to feel good, to feel whole and complete, just to find that the good feelings associated with having that are already within you!
 
What does that have to do with food and eating? 
Great question!

Feeling you have to wait until life is perfect to feel good can be frustrating, overwhelming, and straight out depressing (I mean how often do the stars align, after all?).  And the aforementioned feelings can be played out in the food arena in several ways including:  emotional/compulsive eating to blunt out the intensity of desire for something that feels out of reach and/or restricting choices for a false sense of control/perfection.
 
Now What?

    * Start tuning into what you are waiting for to happen to enjoy your life.
    * Notice what you do with the feelings of waiting.
    * See if you can acknowledge that although what you want may have not manifested materially, it has manifested within you.  So you can still tap into the feeling of joy, abundance, love, etc (as you did earlier in this article).
    * Now from that place of fulfillment, ask yourself, what is a small step you can take to bring that vision closer to reality in the material world?

As you can see, you never really have to wait!  You can always tap into your vision and allow the feeling of a dream fulfilled to propel you into action to bring your dream to life - without using food!

After the Fact
January 5, 2011
 
I dropped the ball.  I neither wished you a Happy Holiday nor a Happy New Year.  In the past, this feeling of shouldda/couldda would have sent me straight to food or away from it - depending on the era.
 
So I breathe in, feel the disappointment in myself, breathe out and feel a level deeper.  Beneath my judgment I feel fear.  What an odd thing to find.  I feel the fear of trying my best - which would mean wishing you a Happy Holiday Season.
 
In this moment, I am not so sure what is so scary about saying Happy Holidays, and it does not really matter.  But what does matter is allowing myself to feel the fear, choosing not to be governed by it, reconnecting to my Purpose and making a decision based on my values (instead of being crippled by fear, not doing anything and falsely calling it laziness or something untrue like that).
 
So now I encourage you to do the same.  If there is an area in your life that seems stuck, stagnant or if you are not getting the results you want from yourself, I encourage you to:
 
*  Look a level below the shouldda/coulddas (aka judgment)

*  Feel whatever is there for you; the fear, doubt, enthusiasm, ambivalence, whatever

*  Reconnect to your values; what is important to you? what difference do you want to make?

*  Choose to act based on what matters to you; a tiny step is ok or choosing to nothing is fine too

*  Acknowledge yourself for taking a moment to tune in
 
Feeling the layers of your being is crucial in:
 
*  Distinguishing between physical and emotional hunger

*  Uncovering rational and irrational beliefs

*  Preventing you from being governed by some unknown aspect of yourself

*  Making powerful choices that are aligned with your values

*  Discovering the emotional landscape of what it means to be you
 
For had I not tuned in, I would have not been aware of this dynamic that was controlling my behavior or lack thereof.  In turn, I wold have not made a conscious choice based on what matters to me nor would I have learned about this aspect of myself.
 
Interestingly, this 'tuning in' did not occur until after the fact - as it sometimes happens...
 
So if it's not too late, I wish you a Happy Holiday and a wonderful New Year!  May this year be filled with peace of mind, growth, awareness & happy eating.
 
Love,
 
Eve

Hot Water
December 15, 2010

After a long day, it was finally time for my client's bubble bath.  She took her time prepping it, just right - with the perfect amount of Mr. Bubble.  Finally, when the tub was ready for her, she settled into the water.
 
Ahhhhh.
 
Moments later, she started searching for something to put in her mouth.  Being that she was in her bath, there was no food around.  Since she could not address her non-hunger urge to eat with food at the moment - she was forced to look within.
 
When she tuned into herself, she realized the water was just too hot (not so Ahhhhh).  Furthermore, she was not letting herself out of the hot water because this was her 'treat', after all.
 
Once my client realized what was going on, (that she was forcing herself to be uncomfortable in the moment, because of something she imagined to be enjoyable) she quickly drained the water and took a normal shower - that felt much better.
 
How about you?

    * Are there times when you reach for food when you are physically uncomfortable or in pain?

    * Have you ever noticed that what can sometimes be a treat, can sometimes - not be such a treat?

    * In such cases, what do you choose to do? 

    * Are there any areas in your life that may look like what you asked for, but feel like hot water?

Simply being more aware of what you are doing and how you are feeling about it in the moment, is key in understanding yourself, becoming yourself and embracing your life - without using food!

So I Ate
November 24, 2010
 
When I was a little girl, I wanted my teddy bear to hug me back.
He didn't.  So I ate.

In my teens, I wanted to be perfect, to be somebody else.
I wasn't.  So I didn't eat.

Years later, I wanted so many things, I could not even bring myself to name it all.
So I ate, I didn't eat, I binged, I exercised, and I starved myself again.
 
Somewhere along the line, I got the notion that it was not okay to want or to have needs.
So I did anything in my power to avoid it all.
And believe me, the food thing worked!...
For a while...
 
Until I was faced with the reality:
Not allowing myself to want, was keeping me from a life of my own design.
Not allowing myself to want, was fueling my food issues.
Not allowing myself to want, was keeping me from knowing the most important person in my life:
Me.
 
How about you?
What do you want?
What things do you try not to want?
What associations do have with wanting or having needs?
 
*  Acknowledging  and naming your wants can is a crucial step in distinguishing between physical and other hungers (i.e. wants).
 
*  Furthermore, knowing what you want is the first step in having what you want, and creating a life of your own values.
 
*  Most importantly, getting to know what you want is a fundamental aspect of getting to know the most important person in your life:  You!

So next time you notice that you are eating when you are not hungry or not eating when you are hungry -
 
*  Ask yourself: Is there anything that I am not allowing myself to want?
*  Remind yourself: It's okay to want.  In fact it's great, and is the first step in getting it.
*  Congratulate yourself: For taking the time to get to know, well, YOU!
 
After all, "Knowing others is intelligence, knowing yourself is true wisdom."
~ Tao Te Ching

November 11, 2010
Falling is a Pose

The other day I was taking a yoga class.  While holding a pose, I lost my balance and fell.  But before I got a chance to get frustrated about my tumble, a voice within reminded me that falling is a pose. 

What an insight.  Falling is a pose.  There is endless application to this concept.  As it reminds us that 'falling' is an inevitable part of life - it's supposed to happen.  Furthermore, when we 'fall' we can choose to embrace the gifts falling brings, such as heightened awareness, deeper insight, enhanced compassion, etc.  Otherwise, we can simply focus on the fact that we fell, yell at ourselves for being bad or wrong, blame others and eat or restrict food to avoid it all.

Either way, the reality of the fall will still remain.  And the fact that we will continue to fall, seem to make mistakes and apparently mess up will always be a part of living.

So instead of losing the blessings falling brings; wisdom is welcoming our falls and using them constructively.  Using our falls to learn about ourselves, understand life and fully experience our lives as humans on planet Earth.

So next time you hear yourself say, "this isn't supposed to be happening, oops, I messed up" - see what happens when you remind yourself that falling is a pose. 

October 28, 2010
Feel More

"Feel More."

That is Downy fabric softener's new campaign - and it caught me by surprise.  It is surprising because so much over and under eating is all about the desire to feel less!  Why would a company advertise what so many are unconsciously trying to avoid?

After giving it some thought, I realized, the commercial was addressing feeling more - on a physical realm (that is, with our sense of touch) - whereas I was thinking "feel more" on an emotional realm.  The more I thought about this, the more I became present to the irony of the slogan.  As many use physical senses (and in some cases over use them) as a substitution or a distraction from our inner world of feelings and emotions.

We try to escape our feelings because they are an unknown.  They challenge us, frighten us and wake us up to a reality we would rather not witness.  We know not how long the feeling will last, nor how intense the feeling will become - some of us fear our feelings as we fear death.  So instead of living the vicissitudes of life - we ride the roller coaster of our eating habits.  We eat.  We restrict.  We binge.  We purge.  Anything but feel.

Now to bring you back into your own life - I invite you to do as Downy urges; "feel more".

    * Feel the jealousy of your friend's promotion.
    * Feel the rage at your hair dresser's mistake.
    * Feel the flattery of a compliment.

Feel it.  Feel it all.

As the basis of your emotional health and eating patterns rely on allowing yourself to feel what you feel, when you are feeling it.  Not only will you survive, it's the only way to finally thrive.  Feel more.      


October 13, 2010
Non-Hunger Eating and Change
 
Every few months I buy a pot of orchids from Trader Joe's to decorate my home/office.  However, on this trip to the market, I could not find the exact shade or orchids I usually select.  In turn, I chose a slightly pinker shade of purple.
 
When I brought my orchids home I tuned intro my irritation at the fact that the potted flowers did not match the decor on my table - and tuned into my frustration that things will not be the same.  What a dramatic reaction to orchids! Then I realized, my reaction was not about orchids at all.  My feelings were about change, letting go and embracing something new.  Exactly what can trigger emotional/non-hunger eating.
 
How about you?  Are you using food to numb, avoid and/or disregard the present reality?  Where in your life are you having a hard time letting go and embracing something new?  Where are you resisting change?

    *   Finances
    *   Relationship Status
    *   Evolving Body
    *   Environmental Issues
    *   Other

Note the 'cost' of your resistance:

    *   Numbness
    *   Eating to Cope
    *   Irritability or Anger
    *   Lack of Energy or Enthusiasm
    *   Dissatisfaction & Ineffectiveness

Now take a breath and decide if you are willing to have a new relationship to this aspect of your life.  If you are ready to move forward, here are some steps to help you back into reality:
 
Grieve the Loss.  Say goodbye to your orchids or whichever personal loss on which you are choosing to focus (financial past, relationship status, past body, etc).  Allow yourself to fully acknowledge what you once had and the goodness associated with it, such as the perfect color orchids to match the table (financial abundance, the freedom of being single, unwrinkled skin, etc).  Also, be sure to recall and acknowledge what about the situation was not ideal - all of my flowers were withered (pestering co-workers, loneliness of singledom, inexperience of youth, etc.).
 
Embrace the Present.  Tap into a feeling of gratitude for surviving these changes, and remind yourself that change is a natural and inevitable part of living.  Tap into the potential of newness of un-blossosmed flowers (new career path, depth and intimacy with a partner, the joy & insight with each laugh-line, etc).
 
Choose an Adventure Mindset.  Expect your life to surprise you with the blessings that come with new situations.  Allow yourself to learn, play and grow as you practice the art of letting go and fearless acceptance.  Ask yourself what steps you must take, internally and externally, to accommodate what you are choosing to embrace.  In my case, I used new table mats to match my orchids (additional training may help with a new career, moving from a me mindset to a we mindset may help with relationship, begin to examine cultural definitions of beauty, etc).
 
Now give yourself a high five for going through the above process.  It takes energy, time and patience - but you will get more out of life by living it than mindlessly eating Cheese-its in hopes for it to be something that it is not.

September 22, 2010
Choose Your Game Wisely

Let me tell you about a game I know.  In this game the one who eats the least 'wins'.  You play by eating as little as possible. This game is called a diet. 

Once you start playing this game, some things begin to happen.  For one, eating in front of others becomes shameful, as they are watching you 'lose'.  Furthermore, eating in front of others who are not eating is even more nerve wracking because not only are they watching you 'lose', they are 'winning' - according to this game.

So you start to isolate yourself and eat alone.  When you do this, food becomes a new friend... and enemy.  That is, you are less likely to associate with other eaters and food plays a more important role in your life.  And at the same time, you are trying to 'win' (aka eat less), so you may find it increasingly difficult to avoid food - it has taken on more meaning after all.  So now eating alone can make you feel guilty too, because according to the game whenever you are eating you are 'losing' once again.

What does feel good however, is when you can effectively ignore your hunger and wait to eat.  Skipping that meal or snack may make you feel virtuous.  And as the game implies, losing a pound means you are 'winning' - so the scale becomes the all-powerful judge.  Elation when the number goes down, devastation when the number goes up.

Most of us have played this game or known someone who has.  We are familiar with the internal turmoil brought about when potato chips are offered or when brownies are served.  Our sense of worth is determined by the meaning we give to the number on the scale.  Our inner peace and connection to life is severed to play a game where the best restricter / ultimate 'winner' is connected to feeding tube at a nearby treatment center.

Think about it this way: if dieting is the game, the one who restricts best wins - the one who restricts best also starves to death. 

Is this the game you really want to play?

How about another game?  A game where winning is fun, natural and conducive to long term health, longevity and peace of mind.  How about allowing your body's signals to guide your eating.  How about playing a game of understanding your hungers, finding out who you really are and allowing your body weight to adjust to what is right for you?  The winner of this game gets to enjoy vitality, self esteem and a meaningful life.  As you are no longer preoccupied with dieting rules you are free to follow your dreams.

Don't get me wrong, counting calories, measuring portions and weighing food may bring you meaning.  But be honest with yourself; is this the game you really want to play?

September 9, 2010
Eat Like the Ball is in Your Court

A few nights ago my father and I went on a walk through the park.  During our stroll we stumbled upon a pair of friends taking tennis lessons.  The instructor was emphasizing the importance of being in tune with the player with whom one is playing.  He explained that the best players know and adjust their game according to their opponent.

Such is true in so many other areas of life.  We feel we must adjust how we think, act, work, play based on who we encounter.  Furthermore, in most cases being successful in our relationships, careers, etc requires that we calibrate ourselves in this way.

However, that is only half of the picture.  Being attuned to others is indeed important - but ultimately we must return to ourselves and act out of self awareness.

My favorite example of this is when we eat with others.  It is common for our eating behavior to mirror or oppose those with whom we eat.

Start Noticing....

* What happens to the speed of your eating when you eat with people who eat faster or slower than you.

* How does what other people choose to eat affect your own choices?

*  How does is the quantity of food you eat correlate with different people with whom you eat.

If you notice large variations based on the person/people you are eating with, that's ok - in fact it's great.  It shows that you are in tune.  Now simply bring your attunement inward and adjust yourself accordingly (i.e. eat at a pace that is comfortable for you, choose what will satisfy your own hunger and cravings, eat the quantity of food that is appropriate for your own level of hunger, etc).

After all, you can only hit the ball when it's in your court - and you can only eat the food when it's on your plate!

Wednesday, August 25, 2010
The Wisdom of Tasting

So much came to my mind the other day when I learned that in both Hebrew and Latin, the word for wisdom comes from the same word as taste.  This implies so much about how we fundamentally ascertain our own knowledge base: We primarily get our knowledge through personal experience - through tasting life ourselves.  Unfortunately however, many of us don't allow for 'tasting'.  That is, we deprive ourselves the gift of gaining knowledge about ourselves and the world around us by telling ourselves that we 'should have' already known:

*  We should have known that we left our keys on the kitchen counter, but we didn't and now we are locked outside.

*  We should have known that Sepulveda was closed for construction and traffic is backed up, but we didn't and now we are running late.

*  We should have known that that was the best relationship we'd ever have, but we didn't and now it's too late to have children.

*  We should have known that we were feeling lonely and afraid, but we didn't and now we finished a pint of ice cream.

*  We should have known not to trust that acquaintance with our feelings, but we did and now he told someone else.

 - -  We didn't know these things, but we believe we should have.  And so we eat.

How about you? What do you tell yourself you should have known, said, done, thought, felt, etc?  What do you tell yourself you shouldn't have?

Fact is, whenever you tell yourself you should have (or shouldn't have), you are judging yourself.  And when you judge yourself you take yourself out of the present moment - you become unconscious.  Furthermore, when your mindlessness lacks self acceptance (telling yourself you 'should have' is the hallmark of rejection, after all) it creates fertile ground for compulsive/emotional eating.

So next time you find yourself 'shoulding' on yourself or eating when you are not hungry, ask yourself:

* Is there anything I am resisting?
* Is there anything I am afraid to face?
* Is there anything I am trying not to feel?

Because only when you embrace what you resist, acknowledge your fears and feel your feelings, etc will you taste life completely.  And savoring life for what is actually happening externally and therefore internally (and vice versa) is the only way to reconnect to your own innate wisdom.  Now, go ahead and taste it!

Tuesday, August 10, 2010
Deserve to Eat?

The other day I couldn't help but overhear a conversation between two women in line at a local coffee shop.  They were telling each other what they were about to order.  So as to justify her selection to her friend, one of the women explained that she is, "going to get the ice-blended drink WITH the whipped cream - because I've had a hard day and I deserve it."

Deserve it?

According to dictionary.com, deserve literally means to be worthy of. 

The truth is, we are all worthwhile, all of the time.  Furthermore, it is when we lose touch with our intrinsic worth that we feel lost in our lives.  In addition, losing touch with our innate worth puts us at higher risk for food and eating issues.

So to rationalize a food choice based solely on deservedness can be counterproductive.  That is, we are always deserving, we are always worthwhile, and making food choices based solely on a question of whether or not we are worthy implies we are not. 

Now, instead of choosing foods based on whether or not you deserve it (because you always do and thinking your worth is conditional is false and can be detrimental), try to make food choices by asking yourself:

What do I feel like eating?  What will realistically satisfy my hunger and give me sustained energy?  How will this make me feel in an hour?  etc.  These questions get you back in touch with your physical self and in tune with current reality - precisely where we want food choices to come from. 

And always remember: You deserve it! 

Tuesday, July 27, 2010
Mindfulness on a Toothpick

As many can agree, one of the best parts of the shopping experience at Trader Joe's or Costco is the food samples there.  It's always exciting to taste the new concoctions they create or revisit the past by having the old favorites they serve. 

Even according to a survey by the Promotion Marketing Association, being able to sample food is the most influential factor when customers decide to buy a new product.  Furthermore, seven out of 10 shoppers report that they would occasionally or usually buy a product they sampled. 

Here's how it works:

• People want to try something new yet they fear the unknown.  A free sample is a safe, low risk way to do that.

• When they have a taste, they really pay attention to what they like and dislike about what they are trying - being very conscious of what is in their mouths.

• And finally they decide if they want to commit to purchasing the product...without judgment... (either you like the Tandoori chicken skewer or not).

If only we could always eat with such discerning palates and mindfulness.  Really tuning in to the food in our mouths, instead of the expectation of what the food tastes like.  It's no wonder why approximately 70% of shoppers go on to buy a product they sampled, it may be the only morsel of food they truly tasted that day. 

So next time you put something in your mouth - approach it like a sample.  That is, Let go of your expectations, to-do lists and cluttering thoughts and really tune in to the experience of flavor, texture, temperature, etc of what you are tasting.  Ask yourself: Do you like what you are having? Do you want to ever have this again?  What flavors and ingredients make this appealing? Etc.

By tuning into food this way, not only are you more likely to enjoy your food, but you are more likely to feel satisfied and energized by what you are eating!

Try it!  Let me know how it goes!!

Tuesday July 13, 2010

My Nephew's Belly

On my phone I have a picture of my nephew as he was learning how to walk. He was beaming with pride from taking his first few steps.  The best parts of the picture are his shiny little face, his brand new legs and his proud belly protruding from underneath his onesie.  I feel nothing but love from looking at his floppy brown curls and his tiny toes and everything in between.

If only we looked at our own recent photos with such compassion.  But many of us don't.  When we look at pictures of ourselves our eyes gravitate straight to our 'flaws'.  We start searching for what we need to change about our physical appearances.  We project our inner issues on our outsides - falsely believing that making our thighs slim, stomach flat, chest chiseled, nose small and hair perfect - we will really be more loveable, safe and secure.  We blame our inner doubts and worries on the way we look.

As a result - we look at our current pictures with disdain.

Think about it:

* When you look at your recent photos, to where is your attention drawn?  What do you automatically look at?  What do you tell yourself about the way you look?

* Do you feel the same way about your baby/young childhood pictures?  What do you think about those?

* What would it be like to take those compassionate feelings you bring to your younger photos and apply them to more recent pictures... or to the mirror - after all, you are the same person... 

Wednesday, June 30, 2010
Be Like Taco Bell

A Taco Bell near my house closed for business out of nowhere. One day it was up and running, doing just fine and the next it was shut down and shortly thereafter it was completely demolished. Leaving me - and the surrounding neighborhood bewildered, left out, and not knowing what to expect. What was Taco Bell thinking? I wondered. When will they be back? Will they ever be back? I had no idea.

In the following months construction began. There was heavy machinery, cement and lots of dirt. The place looked like a mess. What's going on? What are they building? Will it ever be the same?

I drove by the construction site just last week and there, standing tall, was a brand new Taco Bell. I couldn't believe my eyes! I walked inside the new establishment and I was immediately humbled. It looked great, the flow of service improved and it was busier than ever! Taco Bell knew what they were doing after all. They had a plan, stuck to it and the results clearly paid off.

Just like Taco Bell was not side tracked by a little dirt and the doubts of the community - committing to following your innate wisdom is the same. The process of finally letting go of outside food rules and instead turning inward to guide your eating may include internal reconstruction, bulldozers and may get a little messy. It takes courage, but you can do it. You can have a peaceful relationship with food - it's your birthright.

Think about it:

*Do outside food rules keep you from choosing foods you crave or prevent you from eating at certain times?

*Are other peoples' restrictive behavior or comments about food, body, etc make you doubt your own wisdom?

*Are you afraid that if you did listen to your body that it would be out of control and messy?

** If you answered yes to any of the above questions, it may be time to finally create a plan that can help you reconnect to the wisdom of your body and get the results you have always wanted! Taco Bell did it, and so can you!  Contact me for a complimentary 20 minute phone consult to help get you started. **

Tuesday, June 15, 2010
Stuffed at the Soiree

Navigating the food selection at a party can be a challenge. But there are certain things that could make navigating the food/dessert table at a get together a lot more difficult. So if you are someone who:

* Frequently eats beyond the point of fullness at parties
* Makes unsupportive food choices at hangouts
* Feels uncomfortable around the food at the get together
* Avoids such gatherings because of the food situation in the first place

- Keep on reading, because there could be something that you are doing (or thinking) that could be setting you up for out these undesired outcomes.

Common Causes of being Stuffed at the Soiree Include:

*  Saving Yourself: Eating less throughout the day so overeating is justified.

*  Trying To Fit In: Fitting into clothes, that is. Trying to attain a flat stomach or smaller waist-line to fit into that suit or dress.

*  Self Soothing: Using food to help calm anxieties associated with being at social functions.

*  Restricting: Generally restricting food choices or food supply of certain foods or food categories on a regular basis (i.e. dieting).

*  Lack of awareness: Not paying attention to hunger/fullness signals - before, during or after eating.

Or a combination of these above factors can all make handling food situations difficult. So it is an essential first step to determine what you may be be doing that could be causing overfullness at a function. As figuring out what may be the cause, gives you powerful direction on how to prevent out of control eating in the future.

Invitation to Observe: Next time an eating situation doesn't go the way you wanted (i.e. you are feeling over-full) - instead of getting critical, get curious. Ask yourself what may have led to the outcome and what you can do differently next time. Being compassionate with yourself in this way, creates space for increased self-awareness. And understanding yourself ultimately decreases the likelihood of being stuffed at the soiree!

Tuesday, June 1, 2010
The Taste of Victory

There's nothing more frustrating than coming home to a binge. Correction, there is nothing more frustrating than coming home to a binge after passing up dessert [or any other 'forbidden food'] when out to dinner with your friends. Do you know what I am talking about? When you somehow summon up the willpower and say no to the bread basket, pass up on the fries and skip out on the dessert - leaving you feeling victorious. Yet come home, eat what's in the fridge, raid the pantry and swallow what's left in the cupboards...

"I was doing so well," you think, "what happened?" But were you really doing so well if what you were actually doing was setting yourself up for a binge? Besides, is it really a victory if you are finishing the half gallon of mint and chip ice cream two hours later?... Trust me, I've been there.

You see, that is where most binges come from. From a sense of lack or deprivation of some sort or another. The sense of lack can come in many forms:

Inadequate food (i.e. getting too hungry)
Deficient nutrients (not enough protein, carbs or fat)
Feeling deprived from favorite foods (or even a deprivation of an emotional nature)

Any of these can lead to over-eating.

Think of it as a pendulum that swings at the base of a grandfather clock. The farther the pendulum swings in one direction (i.e. lack/deprivation) the farther it will swing in the opposite direction (i.e. binging/overeating). It becomes an art - to be so finely attuned to your needs/wants regarding foods and otherwise to prevent such out of control eating scenarios. The goal of eating (or rather being) in such a way is to provide balance and equilibrium - avoiding swinging from one extreme to another.

So next time, try vaccinating yourself from such a binge by actually including such foods - when you are craving them. That is, have some of the fresh baked sour dough bread, take some steak fries and savor some cheesecake if that is what you are craving. And as you allow yourself to eat these foods, your assignment is to eat them with awareness and to thoroughly enjoy them! Doing so not only allows you to commune with friends and satisfy your food cravings - it also prevents you from binges that are fueled by a sense of lack or deprivation.

This may sound scary. These are "The Forbidden Foods" for many people, after all - but how many times must you go through this cycle to realize that you are much better having some of the food that is craved - than depriving yourself and binge on twice the amount of food thereafter? If the fear of including such foods is overwhelming, it may be a good idea to enlist some support to help you through this. As balancing food as a healthy part of life is the true victory!

Monday, May 17, 2010
Mom-ing Yourself 

While I was riding along in a friend's car we stopped to pick up her daughter Ella from pre-school. Once strapped securely into her car seat Ella instinctively asked for some fruit - and there, ready for her was a Tupperware of fruit - chopped into bite sized pieces especially designed for her tiny fingers.

Wow, I thought - I was delighted to see this child's natural inclination to eat fruit. Furthermore - I was inspired by the accessibility of the fruit itself. That is, not only did she want fruit - but the fruit was also available to her.

This reminds me of what I often see when I work with clients. They may be hungry for a piece of fruit, healthy snack or supportive meal. However, they have no easily accessible choices and therefor choose whatever may be easily available. These foods tend to unnatural, highly processed - leaving my clients feeling unsatisfied by what they ate and guilty for lack of willpower/control.

But what is important for these people to understand is that they do not lack willpower or self control at all. In fact, many times all that these people need to make better choices is easier access to supportive meals and snacks. Although not all of us can be blessed with a mom like Ella's - perhaps we can make our environment more conducive to eating well for ourselves.

Consider:

Pre-washed/pre-cut fruits and vegetables
Packaged salads that come with all of the fixings
Prepared sandwiches
Grocery meal platters
Recipes for meals that can be made under 10 minutes

It is true that such convenience products may sell for a premium - but if it means the difference between eating well or not - Ella's mom and I would agree: You are worth it!!

Thursday, April 29, 2010
Cupcake or Career?

A client comes into my office years ago, explaining how much he dislikes his current career. Although he was a seasoned professional, he was feeling like he was entirely in the wrong line of work and that he wasted years of education, trainings and ladder climbing pursuing something that didn't even satisfy him. In turn, he was ANGRY AT HIMSELF for the situation in which he put himself, FRUSTRATED by what had become of his life and HOPELESS about what his options were at this point (so late in his career).

Later in the conversation my client told me about a cupcake he ate. He explained hat although he knew he was neither hungry for the cupcake nor craving one - he ate it anyway. Thereafter, he explained that he was ANGRY AT HIMSELF for eating the cupcake, FRUSTRATED because he now 'felt fat', but HOPEFUL - because he knew how to get rid of that fat feeling (do restrict his intake).

Did you see the connection?

The uncomfortable feelings my client felt about his life were unconsciously transferred onto his eating. That is, he felt angry and frustrated about his career but now he was angry and frustrated by the cupcake.

What would he get out of doing that?

Well, now my client found himself in a familiar problem ('feeling fat') - with a familiar solution (start a new diet), and this provided a sense of hope. Whereas, his actual problem was unfamiliar (reconsidering a lifetime career) that has an unknown solution, which left him feeling hopeless.

How about you?

Are there any ways you subconsciously avoid areas of your life that matter to you (career, spouse, meaningful relationships, going back to school, lack of overall fulfillment, etc)? Are you instead focusing on the changing your looks, with the false hope that this alone would change your life? Do you allow yourself to be calmed by calculating your next dieting solution instead of taking inventory of your life and daring to live your dreams?

Tuesday, April 13, 2010
Can Apples Make You Hungry?

The first time I heard this I was in Junior High, when a friend boldly stated, "Every time I eat an apple, I get hungry." Puzzled and intrigued by her observation, my pre-dietitian mind did not understand how this could possibly occur. I wondered: Can an apple really make you hungry?

Several years, a Masters degree and thousands of hours of experience later I finally came to understand what was happening to my misguided friend. It wasn't so much that apples were making her hungry, as it was very likely that she was already hungry (that's probably what drove her to eat in the first place)- and eating the apple helped her realize this.

Since Junior High I have seen this thought process come in many different forms when I work with clients. As some claim eating breakfast, a snack in the late afternoon (many hours after lunch), fruits, nuts, etc. makes them hungry. However, after further exploration of the situation, most people come to realize that they are already hungry in these instances. Eating had simply helped them get in touch with the natural signals they were ignoring.

How about you?

*  Are there times when you may ignore your hunger (intentionally or unintentionally)?

*  Do you ever start eating, and realize that you were much hungrier than you anticipated?

*  Do you feel lost in your ability to identify sensations of hunger (or even fullness) in the first place?

If you answered yes to any of these questions, it is important to learn how to identify and respond to these vital, internal cues to guide eating to help maintain/obtain health, proper weight, energy levels and sanity with regard to food and eating!

Tuesday, March 30, 2010
Slow and Easy - A Recipe for Lasting Change 

Spring is a wonderful time for renewal. The weather is warmer, the trees are greener and summer is right around the corner! But to many of us, renewal means a complete over-haul of our entire lives. That is, most feel that the only change worth making is a big one. However, making small adjustments that are aligned with your values over a long period of time are more conducive to long term change.

It is true, that in some cases, drastic changes are required - i.e. if you are driving your car into a brick wall it would be prudent to suddenly change direction or quickly slam on the brakes. However, when it comes to enduring transformation, small incremental adjustments that come from core values are the ones most likely to last.

Below, is an exercise that can help you make meaningful change with enduring results. I recommend doing this when you have some quiet, uninterrupted time:

1) Take inventory of your life in the following areas:
* Business & Career
* Finances
* Physical Surrounding
* Health
* Family & Friends
* Significant Other
* Personal Growth
* Fun & Recreation
* Spirituality
* Any other area that you would like to include in your life

For each area, imagine how you would like that part of your life to look like. Write out what you visualized.

2) Pinpoint and list the many small things that you would have to do in order to actualize what you imagined for yourself. The smaller the step the better.

3) Commit to including at least one of the above action-items into your weekly or daily habits.

4) Be mindful to include steps from different areas of your life for more balance. As you have successfully mastered those, add new items as you feel ready. Revisit and revise the list as necessary.

As you feel more comfortable with these adjustments, you can include more or expand on what you are already doing.

** It may be helpful to share what you plan to do with a person you trust, so they can encourage you and hold you accountable. **

What steps are you going to commit to this week?

Tuesday, March 16, 2010
Do You Eat with Integrity? 

Honoring or adhering to a code of values is what it means to have integrity according to Webster's dictionary. But what does it mean to eat with integrity and why does it matter?

The concept of eating with integrity simply means eating in such a way that honors the body. Although eating with integrity may sound simple enough, there may be several factors that may make it difficult to practice and seem almost impossible to master. Some of the main challenges of eating with integrity I have observed include:

* Lack of awareness of eating and/or bodily needs.
* Despite awareness of the aforementioned factors, difficulty taking responsibility for and prioritizing such needs.
* Dieting and/or history of restriction. For eating may be guided by arbitrary external rules that promote disassociation from bodily needs and thus undermine body's vital signals (such as hunger and fullness).
* Difficulty distinguishing between emotions and physical hunger or challenges coping without using food.

Although it may be a challenge for some, eating with integrity is of utmost importance. For when we don't eat in such a way that honors the body we may become estranged from our enjoyment of food and bodily needs, lose trust in ourselves and become lost in a world of food.

The following are helpful guidelines help facilitate eating with integrity:

* Eat when the body first gets hungry. Try to avoid intense hunger.
* If you find it difficult to separate food and feelings seek help by reading books, joining a support group or talking to a specialist.
* Eat what the body is hungry for. Making choices that you believe will satisfy your body and make it feel good (or as close as you can get).
* Pay attention to your food as you eat (sight, smell, taste, texture, etc).
* Tune into your body as you eat to help you stop at a comfortable level of fullness.
* Pay attention to the body after you eat (do you have energy, bloating, food coma, etc). This can help guide your future food choices.

As you can see, there are several ways to help you on your way to eating with integrity. Perhaps experimenting with one area of awareness to work on for the next week or two could provide insight and keep you from getting lost in a world of food!

Tuesday, March 2, 2010

Snack Attack!

Life can be busy; you work hard, manage responsibilities and try your best. Sometimes this continuous ‘running’ makes it difficult to address our own basic needs like rest, hydration, nourishment, etc. Although we may not always heed our body’s signals for such things – the need to sleep, drink fluids and eat, still remain.

It is important to recognize and to address this important need to re-fuel - - as your energy, metabolism and health may depend on it!

After we eat, food digests, our stomachs gradually empty and sugar levels begin to drop – more simply, we get hungry again. And this tends to occur just a few hours after we eat (depending on the meal). In turn it is very likely that hunger will occur between meals.

To address this hunger, one needs to eat food. However, for some this may not be so simple. Many have learned to ignore hunger signals – and ‘push through’ them – resulting in extreme hunger levels later on. Others may be accustomed to eating on a schedule, as apposed to eating according to the body’s natural cues. This may result in being extremely hungry at times, which may increase the likelihood of over eating. For many, this can be an issue at night – especially for those who have dinner many hours after lunch.

Alternatively, planning to snack when you get hungry can be a powerful way to help avoid extreme hunger later. Avoiding extreme hunger can help prevent getting over-stuffed at the next meal. Having a snack when hungry can also help keep energy levels steady and provide extra nutrition to your day.

Considerations when choosing a snack

Any time you eat – it’s another chance to get some valuable nutrition. Choose snacks that you feel will satisfy your hunger, give you nutrients that your body needs, and energize you. Ask yourself, “What will this snack do for me?” Think twice about snacks that may give you a crash in energy moments later or snacks that leave you feeling lethargic and groggy. Choosing snacks that combine complex carbohydrates (think fiber), lean protein and heart healthy fats usually work best.

Here are some ideas:

Fruit with nuts
Whole wheat pretzels with all-natural peanut butter
Cheese & crackers with fruit
Banana-berry smoothie made with soymilk
Frozen berries & yogurt
Veggies & hummus
Dried fruit & nuts
Tuna and crackers
Edamame (boiled soybeans)
Melt cheese on a tortilla and toss in a few veggies
Milk & cereal
Boiled beans with some salsa
Cottage cheese on whole grain toast topped with fruit
Pita pizzas with tomato sauce, roasted veggies & mozzarella
Nutrition Bars (my favorite is the Lara Bar)
Hard boiled eggs on whole grain English muffin
Left overs

Get creative! Mix and match! Anything works!

Monday, February 15, 2010
Your Cravings Defined

The word craving originally comes from the word crafian which means to demand by right. Over the centuries the meaning of the word has watered down to simply mean desire or yearning.

This reminds me of the very same evolution that many of us have undergone through a lifetime of dieting. That is, when were younger - we would instinctively "demand by right" to be fed (think of an infant crying for a baby bottle). However, through the years of self-restriction we have taught ourselves to ignore our hunger - leaving us with "desire or yearning." So it is clear that it is exactly this self-inflicted deprivation that causes cravings to emerge. That is, most cravings are a direct byproduct of dieting.

Simply stated, when we go on a diet we restrict ourselves and begin to feel deprived. As we feel deprived, our minds begin to fixate on exactly what we are not allowing ourselves to have.

So if my client tells herself not to have ice cream, all that will be on her mind is the mint n' chip she is not "allowed" to have. As she tries to substitute other foods for ice cream she merely heightens her fixation on the food she forbid herself from having. So once she is done with the rice cakes, air puffs and wannabes - her craving will likely persist and she will have the ice cream anyway.

(Not to mention, some diets may result in inadequate intake of certain nutrients and can certainly exacerbate cravings as well).

Some questions that can help you begin to better understand and work with your cravings are:

* What type of cravings are you having?
* Is it for a specific food or certain types of food?
* How often do you have these cravings?
* Are your cravings usually at the same time every day? Or do they seem to last all day long? Or do they come up at certain situations?
* If you choose to satisfy your craving, what happens? Do you enjoy the food and stop at satisfaction? Zone out? Over eat? Feel guilty?
* Are you restricting or planning to restrict your intake in any way?

Understanding the nature of your cravings is an important aspect in learning how to prevent and/or reasonably satisfy them. And if you are dieting, learning how to come off the diet and remove restrictions is a crucial step to finally manage your cravings once and for all!

Tuesday, February 2, 2010
Does Stress Make You Hungry? 

For most, the answer to this question is a bit complicated.

Although people may choose to eat more (or less) during times of stress (boredom, tiredness, joy, etc) it does not necessarily mean that their bodies have an increased (or decreased) need for fuel. It is important to know that if you find that you are eating more (or less) during times of stress (boredom, tiredness, joy, etc) it usually has nothing to do with a change in your physical need for food - and may indicate that you may be using food to cope.

In other words: many of us may eat (or not eat) in response to stress (boredom, tiredness, joy, etc) as a way to zone out, entertain ourselves, keep ourselves awake, blunt the intensity of our feelings, etc - although our physical need for food/physical hunger stays the same. Furthermore, restricting intake (aka dieting) can further exacerbate the issue!

In turn, although we have finally come to understand what triggers us to eat when we are not hungry (or not eat when we are hungry), we still continue to do so. In these cases knowledge of triggers is not enough to put an end to the eating issue. This is because eating (or not eating) may be the only coping mechanism we have and/or we are still restricting intake on some level.

If you can relate to this - it's probably time to finally stop dieting and start living!

Monday, January 4, 2010
This New Year, Resolve to Stay Off a Diet!

Dieting to lose weight is among the most popular resolutions of every new year. Unfortunately however, 98% of the people who go on a diet with the intention to lose weight - either don't lose weight at all - or if they do lose weight, they simply gain it back, and usually with additional pounds.

Furthermore, despite our past 'failure' with diets, many of us return to them year after year to achieve our weight loss goals. Each time the weight is not lost or finally regained, we invariably blame ourselves. This frustrating pattern can be repeated indefinitely - until we finally realize that we are not to blame. The truth is, diets don't work, they actually set you up to fail!

Here are some of the reasons diets don't work:

* Restrictive mentality: that can eventually backfire in the form of binges.
* Denies enjoyment: feeling guilty for eating can make it difficult to savor meals leaving us unsatisfied at best.
* Encourage disconnect between body & mind: following arbitrary diet rules alienates us from our body's inherit wisdom.
* Loss of power: following rules and regulations set by the the diet is not natural, enjoyable nor sustainable.
* Avoids the issue: for many, eating may due to stress, boredom, loneliness, excitement, etc - diets don't address this crucial issue.

So this year instead of going on a diet learn how to:

* Make conscious food choices that are supportive and satisfy YOU!
* Enjoy food, tune in to every bite so you can finally feel satiated!
* Reconnect to your body's wisdom to know exactly when, how much and what to eat!
* Redeem your power and finally be in control of what you eat!
* Face the issues by distinguishing between physical hunger and emotions - and address each of them accordingly!

By mastering the above points weight will naturally adjust to what is right for you! Not to mention all of the other benefits that come along with eating consciously - including improved health, better focus, increased energy, less medications, enhanced enjoyment, etc!

So this year, instead of going on a diet to learn how to avoid food - finally understand how eating food with more awareness and pleasure will help you on the path to reach your wellness resolutions.

 
Happy Eating!

Monday, December 14, 2009
  Nurture Your Roots 

There is a special type of seed cultivated by only the highest skilled farmers in Japan. These farmers make sure that the soil, temperature, humidity, water level - and every other variable is just right. If the farmer is lucky, on its first year after being planted this seedling has the potential to grow 1/4 of an inch.

On the second, third and fourth year - the farmer has to be even more careful with regard to the aforementioned variables (soil, temperature, humidity, water level, etc.). And during those years, the young sapling does not grow at all.

However, on its fifth year - the plant can grow up to 80 feet!!

Naturally, many assume that nothing is occurring with the plant during the second, third and fourth year. However, the farmer knows that this plant is indeed evolving. In fact, during this 'dormant' period - the plant grows a vast network of roots. A network strong enough to support its 80 foot growth.

What a lesson this seedling has to teach us! As many use the weight on the scale as the only indicator of 'success' in an eating program. However it is crucial to know that:
* binging less
* self acceptance
* more energy
* improved focus
* comfort/control around all types of food
* better health
are important too - and will not be found on the scale.

Moreover, as we learn to accept periods of 'dormancy' (i.e. weight stabilization/ weight moving in the 'wrong' direction) and focus on the the above list of outcomes we strengthen our own roots. And these strong roots are the foundation for a lifetime of supportive eating. Finally, as we continue to eat sportively the weight naturally adjusts itself!

Happy Eating!

Monday, December 7, 2009
Recipe: Mediterranean Lentils 

To respond to the request for a bean-based recipe that neither comes from a can nor completely made from scratch, we have Mediterranean Lentils! The cumin gives the lentils just the flavor they need to fill the kitchen with a wonderful aroma that tantalizes the taste buds. This easy recipe uses the refrigerated Steamed Lentils from Trader Joe's.

1 Pkg refrigerated steamed lentils (about 2 1/2 cups)
1 1/2 Cups sliced sugar plum tomatoes
2-5 Tbsp olive oil
1-2 Pinch cumin
Salt & Pepper (optional)

Allow pot to get warm and then add oil, then add tomatoes and cook with lid on, stirring frequently, until tomatoes are completely soft in a stew-like consistency (5-10 minutes).

Then add lentils and cumin to tomato stew and stir until well mixed. Close lid and allow full heating (5-10 minutes), stirring occasionally. May need water if mixture gets dry.

Serve warm, goes well with fresh tomato slices and Akmak Crackers (also sold at Trader Joe's and other health food markets).

Happy Eating!

Friday, December 4, 2009
The 'Right' to Eat
When a car is on idle, it still uses gas.

A common misconception is that those with desk jobs "shouldn't be hungry because they have been sitting all day." They explain how they feel 'undeserving' of hunger and deny themselves the 'right' to eat because they have not had adequate physical activity throughout their morning. In turn, these people feel like they did not 'earn' their hunger and may choose to ignore it by skipping/delaying meals to a point of extreme hunger.

What these people are happy to learn is that, just like a car uses fuel while waiting for a red light, we too use fuel while sitting behind a desk. All be it, our fuel is being used at a slower rate than if we were jumping rope, but we are still using fuel none the less. Think of it this way, our fuel (aka the food we eat) is necessary to keep our heart pumping blood through our arteries, our lungs breathing, our minds functioning, not to mention hormone excretion, kidney and liver function, cell regeneration (I can go on and on)... Needless to say, we DO need fuel, whether we have been active or not.

So next time you begin to question whether you have the 'right' to be hungry, remember there is no more of an accurate determination of your need for fuel than your body's own natural hunger signals.

Happy eating!

Saturday, November 28, 2009

Black-Eyed Peas with Fresh Parsley and Zesty Lemon Recipe!
A simple, satisfying and scrumptious recipe using black eyed peas

* 2-3 Cups black eyed peas boiled according to package instructions - chilled
* 1 Bunch of fresh parsley - finely chopped
* 1 Lemon - juiced
* Olive oil to taste
* Salt and pepper to taste

Mix and toss all ingredients and ENJOY!

Many of my clients ask why I do not recommend using canned beans. In truth, I'm not an advocate of canned food in general as some nutrients are depleted, unexpected ingredients can be added (hidden sugars, excessive sodium, preservatives, etc) and most importantly the cans often contain harmful BPA that may leach into the food.

You may have heard about BPA (Bisphenol-A), it is a toxic chemical found in plastic bottles. Interestingly, this same chemical is also found in canned foods - at even higher levels. The reason BPA is so dangerous is that it is regarded as an "endocrine disrupter," that can interfere with the body's own hormones and disrupt health. Some health issues that may be correlated to BPA toxicity include certain types of cancer,diabetes, male and female reproductive problems (such as decreased sperm count and fertility issues), thyroid dysfunction and neurological interference.

Here are some links that provide more information detailing why being mindful of BPA contamination is important:

http://www.organicconsumers.org/articles/article_6472.cfm

http://www.consumerreports.org/cro/magazine-archive/december-2009/food/bpa/overview/bisphenol-a-ov.htm

Happy Eating!

Tuesday, November 24, 2009
Just Eat What the Dietitian Eats?

At almost every venue involving food, when the food is being ordered or self-served -I inevitably hear: "I'll get what the dietitian is getting". Ah, the familiar sound of these words. True, it's a compliment to me - as the nutrition expert - and it makes sense that people would assume that my choices will often have a favorable nutritional balance.

However...
It makes me wonder...

What does it reveal about the person saying these words? Are they simply disregarding their own tastes, preferences, level of hunger, etc - if they are to eat exactly what I am choosing? Are they even aware of all of these nuances of appetite? Furthermore, what does this say about their ability to make satisfying choices with regard to food? As making food choices that we believe will satisfy us is the foundation to being... well... satisfied. And finally, being satisfied with the food we are eating is when we ultimately stop eating.

So next time you come to order at a restaurant, serve yourself at a party or prepare yourself a meal, ask yourself:

* What do I feel like eating?
* What will satisfy my hunger?
* How will eating this food make me feel?

By asking these questions you are more likely to be more in tune with your body, make satiating food choices, feel good about what you are eating and actually stop eating when you are satisfied.

Happy eating!

Eve Lahijani