I am concluding the spring cleaning series. We explored the mind and body. Now for a moment, let us explore the soul. Weight gain and emotional eating are often signs of a imbalance. When we are out of balance the body becomes distressed. My weight loss journey has taught me to look deep within. I have had to address a number of uncomfortable beliefs. What I learned from my work is that most of our unhappiness, and stress is rooted in negativity. When you release the negativity in life, you become free to take care of you!
Why am I am referring to this as soul cleaning? I believe that all healing is a spiritual process. Releasing negativity is not done through will power. It requires accepting that you are not in control of people or their behavior. This insight allows you the wisdom to not try to control others, no matter how much you love them. In time you will appreciate the differences and trust that there is a grand plan. We cannot possibly know why things happen the way they do. I will ask you to trust that there is a grand plan, even when you can’t see it.
I can write a book just on this topic. For now, trust me when I tell you that all of my clients that have lost weight and kept it off have had to do some soul searching. It is healthy for your mind and body. In my humble opinion, forgiveness is the fastest way to cleanse the soul. It is not easy, but will release the root cause of what is negative in your life.
Your assignment is to make a decision to forgive. It is not for them, it is for you to release the negativity and allow the positive to replace it.
Detoxify your body as a way to let go of unhealthy eating habits. A simple detox consists of raw foods and juices. There are a lot of ways to cleanse the body. I like the raw food approach because it gives the digestive system a healthy break. Think of it as a spring cleaning of your body. If you really want to get rid of some baggage, journal throughout this process. We eat to avoid feelings. When you take away the diversion, all kinds of feelings bubble up. Don’t be afraid of your emotions. The only way to get through them is facing them.
1. Here are the steps to take to spring clean your body:
2. Pick a date to detox.
3. Plan your meals and snacks.
4. Go grocery shopping.
5. Clear the days on you calendar.
6. Communicate with your family.
7. Prep your meal plan so that is is effortless to follow.
8. Start your plan.
Spring is in the air! This is the time of year that is ideal to clean house. Spring cleaning for your mind, body and spirit. Think of it as a metaphor for your life. The burden of the extra weight you carry is about so many things. It comes off when you release what is causing you to feel out of balance. These distractions cause you to feel anxious without knowing why. Overeating or mindless munching is one way to quiet this anxiety. Allow yourself to entertain this concept. Let go of what is taking up negative space in all areas of your life.
When you remove clutter you are sending the message that you purging what is no longer needed. This opens space for what is good to enter. We will look at ways to spring clean your mind, body and soul.
Getting organized clears your mind. A sound and grounded mind gives you peace and clarity. You make better decisions when you are centered. It also activates the law of attraction when you focus on your goal with clarity.
The body is simple but not easy. Detoxification of the body gives you a fresh start. I encourage a cleanse a few times a year. It will reboot your metabolism as well as break the sugar addiction pattern.
Spiritual cleansing is very personal. We rejuvenate in different ways. Finding ways to quiet your mind and be in the moment works for me. I feel instantly at peace when I let go and just “be”.
We will explore this concept of spring cleaning your mind, body and soul. I hope you will be open to how this series can move you closer to living a healthier, happier and harmonious life.
If stress is part of your daily life, perhaps it is time to change that. When I spoke of bowing out of the rat race. I didn’t mean quit your job, sell everything and move away. I meant find a way to remove yourself from the stressors that consume people. Stop playing that game. You can in fact create a life that based on you being true to you. No excuses, no apologies and no guilt about being who you are. After examining your life and what triggers stress you may decide to change how you react. This is extremely effective. You are in charge of how you react no one else. You can make a choice to not react and to let it go. This will become your new habit. This is what you practice and visualize when doing self-hypnosis. It is the topic of my upcoming seminar. How to not react but instead release what is causing you stress. It is liberating and freeing to take back control over your life, body and emotions.
Affirmations to take back control over your life, follow me on twitter: twitter.com/mindoverplatter
Identifying what is the trigger for your stress will raise your awareness. Admitting what you do to deal with it, it vulnerable. Deciding what you will do instead requires commitment. Doing it repeatedly until you change takes time. Repetition and conditioning is how the mind connects a feel to a behavior, aka, a habit. Changing the habit is a process. There are short cuts in changing what stresses you and how you react to it. My favorites are Continue reading
One of the biggest reasons people bow out of the rat race is because it is too stressful. Keeping up with the demands of work, family, a mate and what you want can be overwhelming. I say “Stress Less” and make 2013 your year to create the life you want. Do you want to lose weight? Be in a healthy relationship? Quit Smoking? Make more money? Find a different job? I bet stress has something to do with the reason why. Do you eat or smoke as a way to deal with stress? Do relationships, money or job elevate your stress? It is most likely a combination of all of them to create mega doses of stress. Short term stress is fine, but chronic stress is the anti wellness drug. It does far more harm than good.
There are many ways to deal with stress. It all begins in the mind. This is a critical part of Designing a Life You LOVE Living. Managing Stress by understanding the body / connection. Identify what your “stressors” are. What triggers you to feel stressed and how do you deal with it. For example most of my readers will eat when they feel stressed. This only causes them to gain weight causing them to restart the cycle.
You can break this cycle. Stress Less is a choice, it starts with a decision to do things differently. If you normally eat when stressed, you must decide what you will do instead. Identify the trigger that causes you to feel the stress, then make it easier to do the substitute instead of eat. You have to build this into you daily routine.
More to come in future articles. For now, identify your stressors, how you deal with them and what you can do instead.
Follow me on Twitter: www.twitter.com/mindoverplatter
Don’t gain weight from the Super Bowl Festivities. Here are my top three tips for making it a slimming Super Bowl:
Get a good workout in before the gatherings.
Plan ahead what you will eat.
Snack lightly throughout the day.
Drink plenty of water.
Use a small plate.
Eat your veggies first.
Toss out or give away any tempting leftovers.
Workout for 45 minutes within 24 hours to burn those calories.
Plan your meals for the remainder of the week.
Bonus Tip: make goodie bags filled with cut veggies, fruit, popcorn and protein to munch on when you get hungry.
Every year I pick a theme to live by. Something that will help me grow personally and spiritually. I think about my long term goals and where I am in relationship to where I aspire to be. As a Coach, I help people set goals and develop a game plan to achieve them. This can become a trap of being in perpetual pursuit of what the world values rather than what you value. Part of my job is to elicit their inner calling as oppose to the demands of home, work and society.
I call it the world’s calling, the rat race, running from A to B while thinking about C. It can become madness. The role of the coach is to assist you in bowing out of the rat race. To point your toes in the direction that you desire to go in and progress in a way that is balanced and mindful. Some people love the rat race! It motivates them to make money and accumulate a lot of nice things. I believe you can have both, money, nice things a harmonious life without the rat race!
This is very achievable. It requires a mind set that is certain and at peace. Nothing can disturb your flow when you keep your eyes on what is your path. The series that I started on Designing a Life that You LOVE Living has reminded me on how desperately people need to refocus. Bow out of the rat race and move through life at your own pace.
As the new year begins, ask yourself what your theme will be for the upcoming year. It will be your mantra for 2013? You will filter all distractions through this theme.
I would enjoy hearing what you theme is on facebook/mindoverplatter1
Follow me on twitter to bow out of the rat race: www.twitter.com/mindoverplatter
Damage control begins today! Time to purge the kitchen of empty carbs. Tell me what you are getting rid of on Facebook
Naturally thin people coast through the holidays without weight gain because they have habits that support their ideal weight. They don’t avoid gatherings. They avoid getting out of control at gatherings. Here are three easy beliefs that – if you adapt them – will help you to think thin as well. I am writing them in the first person because I want you to say them to yourself.
Coasting through the holidays without weight gain is a very challenging time. Weight loss is even harder. Cookies and treats are at every turn. You need a strategy to not gain weight while still enjoying the festivities.
In observing naturally thin people throughout the holidays, I have notice they have three simple rules.
Ran my first 5k and am so proud. I never thought I could or would. With the encouragement of my friends, I began to wonder if I was up to the challenge. It was when two of my coworkers offered to run with me that I decided I would sign up. I doubted I could finish. That was the goal, finish. It was a stretch to publicly start something that I may not finish.
What I quickly discovered was Continue reading
Holidays and long weekends can add up more calories than you anticipated. You don’t have to gain weight this holiday season. Here are my top five suggestions that won’t tip your scale.
1. Stay away from juices, sweetened drinks and cream based beverages.
2. Snack on veggies or sliced fresh fruit between meals.
3. Have a salad with lunch and dinner, dressing on the side.
4. Do not eat after dinner, at least 3 hours before going to bed.
5. Go for a quick walk first thing in the morning to speed up your metabolism.
This is the last in our series and the complete outline of how to design a life you that LOVE living. It takes time to create, but well worth the investment.
1. Take Inventory of where you are
- Take the assessment
2. Determine what your top values are
- Ask yourself if your inventory and your values are in alignment
3. Clarify where you want to be based on your top values and inventory.
- Define success for each area
4. Redefine success so that you can feel successful on a daily basis
5. Create an plan of action to meet your needs and ignite your plan.
6. Claim Success – KISS It daily
- Know IT!
- Ignite IT!
- See IT!
- Speak IT!
Based on my book Mind Over Platter®: Train your brain to think thin.
As you may know, weight loss is my specialty. I rarely have time to meet with clients any more due to my busy schedule. Based on the suggestions I received, I thought I would incorporate weight loss into the Design a Life Series:
In this seminar you will:
- Discover the habits of naturally thin people. These are people who gain weight when they overeat but maintain their ideal weight with little effort.
- Have an opportunity to experience the same proven hypnosis session that I conduct with my clients.
This seminar will be on Tuesday, November 13th from 6:00-8:00PM, it is only $20.00, which is a fraction of what I charge my clients for an hour session. If you are curious about weight loss and the mind/body connection, you won’t want to miss this one. I don’t know when I will teach it again.
I hope you can join me. You have nothing to lose except a few pounds.
Designing a life that reflects what you value and honors your health doesn’t have to be hard. We make it harder than it needs to be. I believe this is because we allow others and society to define success. When you decide to redefine success on your terms, everything changes. This week, I would like you to look within and ask yourself what does success mean for you? Don’t redefine it yet, first we want to uncover what measuring stick you have been subconsciously using. Continue reading
Choose the top five values that you want to be your priority not the ones that are occupying your time. Since we focus on wellness and weight loss, I am going to let you in on a little secret. If health and fitness are not one of your top 3 values, you won’t manage your weight loss. It needs to be up there at the top. Continue reading
Getting your subconscious and conscious mind to align and move in the same direction is dependant on what you are programmed to look for. The Reticulating Activating System (RAS) is the part of your mind that continuously scans and screens information. It is determining what needs to be brought to your awareness
As we proceed with this series, it is important to clarify how your mind works.
You have a Conscious Mind. It is judgmental, cross referencing what is occurring. It asks “what is happening what does it mean to me?” It filters information, questioning motives and is always on guard. Making a change on the conscious level requires will power and repetition. It is limited in what it can focus on. Continue reading
Put the chart aside and take a look at the ten categories listed on the Personal Inventory. These are essentially values: Health, Personal Growth, Fun, Money, Framily (friends & family), Career, Spirituality, Romance, Physical Environment and Self-Fulfillment. Continue reading
I have shared with you why this is important to assess your life for a baseline.. When I first meet with a client I ask them to assess where they are in all areas of their lives and where they want to be. This is the first step in self awareness and deliberately creating a value based life. Continue reading
As promised, let me clarify what this series will be about. We are going to be talking about designing a life that you love in a holistic way.
When I use the term designing a life, I mean co-creating a life that reflects your values.
Your core image is rooted within your subconscious mind. Your conscious mind carries out what is defined by the core image. That means what is showing up in your life is a reflection of what is programmed into your mind. Continue reading
As I was creating the handouts for my Design a Life You LOVE Living Seminar. I become so excited about this information can help people change their lives. There is only one problem. I have way too much content for one event. I decided that if I really wanted to teach this concept, i will also blog about it. For those of you who have been following me for weight loss, keep reading! The reason people don’t stick to a plan is because they have not designed a life that supports their health being a priority. Continue reading
I am working on my outline and handouts for my upcoming Design a Life You LOVE Living” seminar and I am getting excited. There is so much information I have to share!
As we rush through our day, going from one activity to the next, we forget to remember that we once had a plan. We also become so distracted with other people’s priorities that we forget to remember OUR plan. What is worse than leaving behind our plan? Not having one and blindly following someone else’s. Continue reading
Our lives are a reflection of our core image. This is rooted deep within you subconscious mind. If you are not living a life that makes your heart sing then you need to change your core image. I will be writing more about this topic.
I am offering a seminar that I am super excited about! I rarely get to do this since my schedule is packed. When I do have the time and opportunity to teach, I pick topics that I am passionate about. Our blog series this summer has inspired me. In the spirit of honoring your truth I have created a seminar just for you. It is focused on you! It is time to make YOU a priority. Continue reading
I love this! If you have been integrating these beliefs, you have a new truth. People will not understand unless they share the same values. Personally, I have found when you speak your truth, the people who love you will respect you. The people who don’t and try to change you are not healthy for you. I write more about this in my book. You are so very deserving of living a healthy and happy life. Communicate your truth with love. Honor yourself by following through and you will have an amazing outcome.
This is the best belief for you and I have patiently held it for last. The beliefs I wrote about are all foundational. They are the core of your beliefs that will blast you to a healthy and fit life style. They must all become part of your truth. What you know is healthy for your mind and body. Naturally thin and fit people don’t give these up without a fight. They make them a central part of their lives. They will make the rest of the world fit into their schedule. Not the other way around. Continue reading
Think of yourself as a champ. Naturally fit people think of their bodies as a machine and they push themselves a little harder because of this. They look at other fit people, in the gym, as try to keep up with their pace. Notice the competitive side of people that value their health. Find a group of supportive and health / fit minded people to align with. Ask them to hold you accountable.
A little healthy competition is good for the mind and body. Have fun competing with yourself. Go to the doctor and gym – write down your stats, blood pressure, blood work, body fat, triglycerides, etc. Make it your goal every year to improve those numbers. Be the person your doctor says that they wish all their patients were as healthy as you. Have fun at work and with friends. Have a weight loss contest or step up (wearing pedometers). These are little ways to motivate yourself. Make your goals to take more steps each day. Strive for 10,000 steps per day. There is power in groups – align with a supportive one.
This is the sole reason I lost 30 pounds and kept it off for so long. You must believe you are in this for the long haul. The changes you are making are for your whole life, not just to reach one goal.
For your assignment, write down your outcome and go backwards from there. Which goals do you need to reach that will automatically obtain this outcome. When you feel discouraged ask yourself “where will I be a year from now if I keep up this progress at this pace?” It took me a year to lose 30 pounds, but that was 15 years ago. This belief will work! Integrate it into your mind today.
Setting goals are helpful with weight loss. The biggest difference between Naturally thin / fit people and chronic dieters is easy to miss. They both set goals. Chronic dieters strive to reach the goal. They are often successful! This is a big accomplishment, it truly is! The big difference is that the routine that helped them reach this goal stops there. Once the goal is reached they start to revert back into old habits.
Naturally thin / fit people reach their goal, but it is one of many. They immediately prepare for the next one. This is because their overall outcome is far greater than the one goal. For example if the outcome is optimal health and live an active lifestyle in your 90s. Then there are a lot of goals to help you get there. You need to have a healthy body fat percentage, blood pressure, teeth, joints and weight. Your outcome is reached one goal at a time.
Ask me questions here in the comment section or on Facebook
Plan your meals wisely. Listen to your body and eat only enough food to fuel your body. Pick foods that energize your body. Rate how hungry you are and only eat when you are hungry, stop as soon as the hunger goes away.
Don’t wait until you become so hungry that you lose control. Keep a food journal. In it, record your hunger ranking both when you begin to eat and when you are finished. Write down what you ate and how you felt after. This will help you subconscious mind alert your conscious mind in supporting your new beliefs until they become a habit.
Naturally thin and fit people view food as a requirement to sustain life. It is fuel for the body. Nothing more, nothing less. They eat because they have to. They hate feeling full or stuffed. They eat because their body tells them to.
Chronic dieters eat for entertainment, out of habit and to deal with feelings. They want a variety of foods. They spend a lot of time thinking about food. They want to eat based on what will excite their senses. It is a different driver from naturally thin people.
Come back on Wednesday to learn how to integrate this into your belief system.
The chronic dieter subconsciously believes it is not that hard to lose weight. They secretly believe they will not be able to keep it off. They worry about this while they are losing weight. If I had a dollar for every client that said “I just hope I can keep it off” – I would be wealthy.
Naturally thin people think it is harder to take off the weight. They are convinced that once they reach their goal, they will maintain their ideal weight. One reason is that they don’t let themselves forget how hard they worked to get this far.
This week’s belief is extremely important – you can keep the weight off! Look for evidence to support this belief. When you find it, record them on a vision board. You can use pintrest for this if you’d like. Create a Mind Over Platter board to reinforce all that you are learning.
Week 2 getting your head in the game The Weight Stays Off
What you believe is true for you IS true for you! That means what I believe is true for me IS true for me! In other words, we each decide what is true for ourselves. Naturally thin and fit people know their truth. They don’t buy into what their peers or family tell them is true for them. This is in regards to their weight. For example, naturally fit people like to exercise. It is fun for them. They focus on the results not the effort. When a friend tells them that it hurts to exercise they dismiss the thought immediately. Their truth is “no pain, no gain!” They see the results of their effort before they get there. Tone arms, flat tummy, it is all in their head, but they see it. This fuels them and becomes their truth.
A chronic dieter will focus on the sacrifice they are making. They will think about how they don’t think they can stick with this program. How uncomfortable they are in the moment. This becomes their truth. They talk themselves out of it before they see results.
You get to pick your truth! What will you pick?
Naturally thin and fit people know that the mind trumps the body. They don’t stop when the brain say’s “I don’t want to do this ( ie: exercise, eat salad, skip dessert, etc)”. They play mind games when themselves. Naturally thin / fit people talk back to that little voice. They say “I am not tired!”, “I love salads!”, “I am going to feel so good when this is over!”
They really say those things to themselves! They say with intensity and feeling to psych themselves up for what they don’t want to do.
Chronic dieters whine to themselves. They say “I worked hard, I deserve to (have dessert, skip the gym, sleep in, etc). They too infuse feeling but it is a negative one.
This week’s assignment is to believe it’s all a mind game. Notice the game you play and change it to an empowering one. I am available on Facebook/mindoverplatter1 to talk about it more if you’d like.
Get your head in the game. Is about getting your mind in the right place. I always say weight loss begins from the neck up …in your mind.
When you have a negative mindset you can do everything right but nothing seems to work. When your have the right frame of mind it seems like everything you try works.
We are going to explore six empowering beliefs over the next six weeks that will help you create a naturally thin mind set. The theme is getting your head in the game. As you read these articles allow yourself to fully consider what your life would be like if you truly believed this mindset. What decisions would you make if this were your truth.
These six empowering beliefs are what separate a naturally thin person from a chronic dieter. It is the difference between struggling to lose weight and naturally maintaining your ideal weight. I have studied this topic for over 15 years. I hope you will seriously consider the beliefs I am proposing you adapt.
Our topics are not about what to eat, but how to think. Your mind is powerful and impacts the body in many ways. Our first topic is simple. The mind matters – your consistent thoughts become real.
What if you really believed that your consistent thoughts became real? Would you change what you are thinking? I hope so!
To be more accurate your consistent thoughts that are fueled with emotion have the greatest potential to become real. So check your thoughts, tune into your feelings, then cross reference that with what you want. Are you going closer or away from your desires? If it not taking you closer to your desired outcome, then change it up right then and there.
I hope you had a great holiday. Now its time to get back on track! First thing is damage control. Follow my easy 1,2,3 plan.
First, start by burning those extra carbs and calories. Go for a walk or bike ride for 40 minutes. This will greatly benefit your body.
Second, Clean out the kitchen of all leftovers. Don’t leave any tempting treats or snacks around for you to munch on.
Third, plan your meals for the week. I would recommend a low impact carb meal plan. This will burn those extra carbs in your system before they convert to fat.
Adapt these three suggestions and you will have coasted through the holiday with no weight gain. Next week we will begin our summer series “Get your head in the game”.
We are going to begin a new series for the summer and it will be around the theme of the Olympics. I am calling it “Getting your head in the game. I plan on starting it in the beginning of July.
I wanted to write about something else this week. You may have heard about the bus monitor who was bullied. It made national news. It made me think about how we feel when we witness bullying. How upsetting it is to see someone victimized. We can’t be unaffected by such cruelty.
This is a serious subject and is deserving of attention and discussion. The point of topic in my blog isn’t about bullying in the traditional sense. I am talk about how you talk to yourself. Think about the words you say to yourself, the tone in you use, the harshness in which you speak to yourself. I wonder is it a form of bullying? Are you bullying yourself?
The reason I say this is when I listen to what people say to themselves, I am saddened by how mean it sounds. I’m am not excused from this either. When I’m frustrated, tired or angry and I hear my self-talk it is surprising. I will have so much compassion for others but zero tolerance for me being a human being and making mistakes.
When people write to me about how they feel about their weight – they too have zero tolerance for being a human and imperfect. Thinking about this makes me wonder…are we bullying ourselves when it comes to our weight? I’m going to ask you to become very aware of your thoughts and what you say about yourself to yourself.
This is much harder than it sounds. We often tune out what we say to ourselves. Ask a good friend to tell you when you’re putting yourself down. I am very fortunate to have a good friend who calls me on my negative self-talk. I’m a very optimistic person and most people would say I’m a positive person. When I am negative, I am completely unaware of what I said. But when it is spoken out loud, we can’t deny that it is hurtful. Stop being so hard on yourself. Speak to yourself in a loving and nurturing way.
Talk to me on Facebook.com/mindoverplatter1
This is the last in our nine part weight loss series. If you have followed the assignments you are beginning to look at things differently. You may have even lost weight. Some of you lost 15lbs or more!
The real challenge is keeping the momentum going. The weight loss, focus and food plan is easy to maintain with the proper frame of mind. This week your focus is on taking your health and fitness goals to the next level.
Are you up for it? Can you stick with me for another series? I sure hope so, because you are so worth it. Let’s wrap this series up with an assessment. Check your numbers, your weight, clothing size, fitness level and body fat percentage. Compare where you are now to where you were 10 weeks ago. Write all down. I would love to hear from you. Tell me how you are doing on www.facebook.com/mindoverplatter1
What I would love to know is what topic would you like to read about? Perhaps I can build a series around it. I truly am interested in your suggestions on www.facebook.com/mindoverplatter1
You have accomplished so much this spring. While our series is almost complete, your journey has just begun. You want to keep the momentum going. It is an ongoing process, being fit and healthy. That is why I am encouraging you to find a support network.
Be accountable to someone. Ask your friends and family to hold you accountable. Tell them what you are doing. Invite them to call you on it if you start to make excuses. For example if you follow me on Facebook. I check into the gym every time I go. This is one way I am held accountable. I have told people I am going to the gym and by checking in, they can see I did.
If you want to be accountable to me, we can use Facebook. www.facebook.com/mindoverplatter1 I would honored to have you in my support network!