This week I will provide guidelines for establishing proper eating habits, covering the "WANTS & NEEDS CD", the first in the “Food For Thought” comprehensive weight loss program.

MARCH 6, 2005

“WANTS & NEEDS:” OWNING RESPONSIBILITY

Healthy lifestyle changes will enhance your quality of life, instead of providing you with the disappointments that come from yo-yo dieting. Creating and sustaining optimum weight starts with making healthy choices. Permanent change can only come from commitment to a better way!

GUIDELINES for Achieving a Healthy Weight:

• Increase your activity. Exercise not only burns excess calories, but tunes the mind and body to regulate appetite and reduce negative effects of stress.

• Decrease your amounts. Studies have shown an overall improvement in health, well-being, and libido, to be correlated with less caloric intake.

• Choose healthy foods consisting mostly of plant based ingredients. We highly recommend an abundance of soy products, and a variety of fresh fruits and vegetables (5 or more servings). Please choose foods low to medium on the glycemic index. We recommended greater than but at least 50% of intake to be consistent of unrefined, complex carbohydrates, a protein intake of 10-20%, and a fat intake of less than 30%.

• Eat smaller portions. This includes eating mindfully, like a gourmet. Eat only until you are 80% full, chewing slowly and swallowing before taking another bite.

• Drink an abundance of water. This is often overlooked, and water is the most vital substance for the body.

• Learn and practice methods to effectively cope with stress and anxiety, such as meditation, yoga, and cognitive restructuring.

• Practice mindful BREATHING during eating!

• Adopt an alternative activity to eating, one that enhances the meaning and quality of your life.

• It is recommended that you recognize the importance of personal relationships and social ties in your overall goal to achieve total health an well-being. Studies have shown an increase in immune functioning when involved in harmonious social interactions, and a decrease in the natural killer cell activity when negative emotions, depression, despair, isolation and loneliness are present.

• Eat to live, rather than live to eat

"Become a possibilitarian. No matter how dark things seem to be or actually are, raise your sights and see possibilities -- always see them, for they're always there." - Dr. Norman Vincent Peale

Next week we will explore this topic further.

Imagining your Success,

ellen chernoff simon
ellen@imadulation.com

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