ManifestingWellBeing.com

What did you eat today? Chips? A hamburger? Cookies? An Apple? Most of us are aware of what food we eat on a given day. Some people also pay close attention to other ways of tracking what they ate, such as how many “points” the consumed or how many calories. The fact is that in addition to eating food, we also eat to suppress our emotions. As a result, because we are emotionally eating instead of to fuel our body, we may overeat, or eat foods that are less than healthy for us.

To see if you are “eating your emotions,” first, look at what events happen before you eat. Pay special attention to the times when you eat between meals. Look at the events that happen before you eat, or the events that you are thinking of, before you eat. What was happening? Were the kids acting out, did you have a fight with your spouse, or did you have a stressful day at work? Any emotion, such as anger, frustration, disappointment, anxiety, excitement, can cause us to over eat or eat foods that are not healthy for us.

The next step is to become aware of what you are doing when you over eat or choose less than healthy foods. Are you watching television, talking on the phone, on the computer? To help you eat more consciously, here are some suggestions that will help to improve your digestion and support you in avoiding the temptation to overeat:
Eat slowly
Try to not do other activities while you are eating
Pay attention to the texture and flavor of what you are eating
Think kindly of yourself
Appreciate the food that you are eating

Preliminary results indicate that being more mindful may help to reduce weight. So the next time you find yourself feeling stressed and reaching for something to eat, it may help to take a deep breath and notice what is happening . . . .

Deborah Barnett, Ph.D.
www.ManifestingWellBeing.com
Manifesting Well Being for Health and Success

Why do you eat? Seems like a silly question, doesn’t it? Most people would answer, “I eat because I am hungry!” Yet for many people, truth be told, this is often not the reason why they eat. Many people eat out of habit, for reasons other than to nourish their bodies, and over time this can result in weight gain. When we consistently eat for reasons other than to fuel our bodies, it is hard to lose weight. Here are some of the common situations in which people eat out of habit:

Some people eat because they have nothing else to do at the moment. Often, eating at a moment like this is a way to avoid feeling boredom, sadness or depression.

Sometimes people eat out of an association with a particular activity. For example, if you have a favorite show on television that you like to watch at 8:00 p.m., eating a snack at that time might be a fun thing to do. It provides entertainment for you tongue and it gives your hands something to do, while your mind is entertained by the television.

Eating between activities or projects during the day is an easy habit to get into. For example, maybe at work you have a coffee break around 10:00 a.m. before the staff meeting at 10:30a.m., and having a donut with your coffee may seem like a nice treat.

Often eating is a reward for people. If you have had a long day at work, reaching for food from the refrigerator or pantry maybe feel like a soothing treat.

It is very easy to fall into the habit of eating because others are eating around you. For example, if you feed your children early in the evening, it would seem natural to eat with them. However, if when your spouse comes home later in the evening, eating again with your spouse could result in you eating more food than your body actually needs.

A final common reason that people eat is because eating can temporarily reduce stress that we are feeling. In an effort to feel better the quick fix of a snack or treat may temporarily relieve stress.

I am not saying that it is not okay to eat at times other than meal times. Nor am I saying that food can’t be a source of enjoyment and pleasure. It can be and it is! However, remembering that the primary reason to eat is to fuel your body with high quality nutrients is essential. Let food do its job and don’t over use it for purposes such as a reward or to avoid boredom.

To help you become more conscious of eating, identify the reason why you are eating. If you are eating to cover up a belief that is not serving you, such as “I’m not worthy,” “I can’t handle this,” or “If I don’t eat now I will feel deprived,” look for a way to affirm the more empowering truth such as, “I am worthy and I can find ways to acknowledge myself, other than with food.”

Honor yourself by feeding yourself healthy food. It will make you feel better about yourself and it will nourish your body physically.

Find ways to reward yourself in a positive way such as by taking a walk, reading a good book, playing fun music and dancing around the room. You will feel better about yourself and your body will be able to lose weight more easily.

Deborah Barnett, Ph.D.

www.manifestingwellbeing.com

Manifesting Well-Being for Health and Success

Burn Your Baby Fat

Becoming a new mom is a time of great joy, but often a time of challenges, as well. One of the frustrations new moms experience is the difficulty of losing the weight the gained during pregnancy. Holly Rigsby has created “Fit Yummy Mummy” the perfect answer for those moms who want their pre-baby body back.

This weight loss system is for busy moms. It is user-friendly, practical and realistic.

This value-packed program gives you:

1. Tips for how often to eat (eating more frequently is better – stop the dieting!)
2. Guidance for what to eat, so you know longer have to feel confused
3. A workout system with a variety of workouts to fit your schedule PLUS – you don’t have to exercise more than 90 minutes PER WEEK!
4. The Busy Mom’s Fat Loss Companion, loaded with a goal setting sheet, journal, and pre-made grocery list
5. Plus you will receive follow up support e-mail coaching suggestion with fitness and recipes to keep you on track

All in all, two thumbs up from me: when the information on hand is as detailed, easy to absorb, and – above all – reliable as Fit Yummy Mummy, you really can’t go wrong.

Deborah Barnett, Ph.D.

www.DeborahBarnett.com

www.WeightLossForWellBeing.com

The World Cancer Research Fund and the American Institute for Cancer Research have a report outlining suggestions for the prevention of cancer. This is exciting to see research going into prevention, instead of purely cures for illness once it has already occurred. As I read the main points of the report I noticed that many of the suggestions are very good for those interested in releasing excess weight or maintaining weight.

I suggest that you visit the site for the full report. http://www.dietandcancerreport.org/

Here are the main points for the prevention of cancer:

1. Have a lean, but not underweight body.
2. Exercise for at least 30 minutes a day.
3. Avoid excessive high fat/high sugar/low fiber foods, including sugar-filled drinks.
4. Fruits, vegetables, whole grains and fiber-rich foods are beneficial for your diet.
5. Avoid eatting a lot of red meat and processed meat.
6. If you choose to drink alcohol, it is best for men to stop after 2 drinks and women after 1.
7. Work to get your nutrition from foods instead of supplements.

I would be eager to see them include suggestions for decreasing stress and increasing positive emotions in the next report. Authors such as David Simon, MD in his book Return To Wholeness have highlighted the benefits of mediation, visualization, journaling and laughter in the face of cancer. What other suggestions would you think might be beneficial?
Deborah Barnett, Ph.D.
http://www.weightlossforwellbeing.com/
www.DeborahBarnett.com

What is causing your weight gain?

The first step is to identify what you have done to gain excess weight. In most circumstances, your weight gain happened over many months, if not years. This step is not to beat yourself up, but to do a check-in of where you are so that you know what behaviors you would like to improve. There are several possible habits that may contribute to your excessive weight. For example you may not have been exercising regularly. Maybe you  have a tendency to eat foods that promote weight gain, or perhaps you habitually and often excessively eat. Times of habitual, excessive eating may occur when you get home from work and are standing in the kitchen deciding what to have for dinner, when you watch television, or once you get into bed at night. Even the thoughts you think such as “I am fat” or “I can’t lose weight” are habitual thoughts that are unsupportive of your weight loss effort. Not only do they feel bad and are unkind to think about yourself, but they also program you, subconsciously, to gain weight.

Choose new behaviors to help you lose weight

The second step is to replace the old habit(s) with new, healthier behavior(s). It takes about 28 days to change a habit. To learn a new behavior requires doing it over and over and over, until it becomes a new skill. The key is to be consistent. (You can do it!) So, if you find that you have an eating habit that does not serve you, look at what you are eating, how much you are eating and when you are eating. Say you munch chips mindlessly when you get home from work. What alternate behavior can you do? What will feed you emotionally and nourish you after work that does not involve taking in an excessive amount of calories?

The third step is to be aware of the thoughts you are thinking and make sure that they serve you and your weight loss effort. Praise yourself when you make a healthy choice for yourself. (“Good for me!)” Acknowledge the progress you do make. Find ways to accept yourself even if you are not yet at your ideal weight. By setting yourself up for success with new healthy behaviors and the right mental and emotional attitude, you will soon find yourself well on the way toward achieving your ideal weight.

For support in attaining the ideal beliefs and emotional attitude to reach your ideal weight, in the comfort of your own home, click here.

Deborah Barnett, Ph.D.

http://www.manifestingwellbeing.com/manifest/

Swine Flu . . .just the phrase can evoke fear. People are talking about it almost everywhere. It’s on the news and the person behind you in the grocery check-out line may have mentioned it. Is it a REALITY? Of course. But how much of a threat is it really? Let’s put it into perspective. In the U.S. this week there was 1 death from Swine Flu and 5,769 deaths from obesity.  Interesting isn’t it?

So is it important to be worried about Swine Flu? Certainly it is probably wise to be aware of its presence. But I would challenge the idea that it is necessary to be in a state of worry or fear about Swine Flu. First, one reason not to work yourself into a state of worry about Swine Flu is that this will not help anything. It will not help to decrease the spread of Swine Flu in the least. (Some may argue that worrying about Swine Flu would actually increase the spread of it, due to focusing intently on it – but that discussion would take up an entire post.) Second, from a medical perspective a weaker immune system is more likely to be susceptible to illness. Worry, or fear, can weaken the immune system due to the “fight or flight” response.

The fight or flight prepares our body to fight or run away when faced with a physical or psychological threat. Psychological threats may include situations such as becoming upset by a challenge at work, having an argument at home or worrying about Swine Flu.  Emotional reactions to situations trigger the fight or flight response so that in many individuals it is set off several times a day, and each response often lasts much longer than your body can easily handle. This creates wear and tear on the body. According to research conducted by the Mayo Clinic, the end result is that our body is more susceptible to health ailments such as infections, high blood pressure, high cholesterol, obesity, depression, insomnia, and memory impairment. So one healthy way to keep our immune system healthy is to avoid worrying by practicing stress reduction.  Finding joy in  life, breathing deeply, meditating, exercising, and getting enough sleep, are a few stress reduction suggestions. We can choose to get swept up in the fear of Swine Flu, or we can choose to remain calm, and likely healthier . . . the choice is ours.

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Deborah Barnett, Ph.D.

www.DeborahBarnett.com

www.WeightLossforWellBeing.com

Results  of a new study show  that  1 in 5 American 4-year-olds is obese. The highest prevalence is in American Indian/Native Alaskan children, in whom obesity is twice as common as in non-Hispanic white or Asian children. The research, published in the  April 2009 issue of Archives of Pediatrics & Adolescent Medicine ,  was conducted by Sarah Anderson, an Ohio State University public health researcher and Temple University’s Dr. Robert Whitaker.

It is important that this epidemic is getting noticed. It also shows that the obesity issue in this country begins at a very early age. Lifestyle30 suggested in her blog that we urge our public school systems to reintroduce physical education as a regular part of the curriculum and make kids go outside and play. This is a wonderful suggestion. I would also add that public school cafeterias could do a lot for our children by having healthy lunches available. However, the messages that children receive at home from their parents about healthy food choices and exercise is critical. I know that many parents experience stress and that the easiest option to feed kids wins when the choice arises between an easy choice for dinner versus a healthy choice. Yet parents could do a lot for their children by modeling healthy exercise and food choices, having a healthy dinner available when possible and talking positively about being healthy.

What are your suggestions for the childhood obesity epidemic?

beyonce knowles

Beyonce used the “Lemonade Diet,” also known as “The Master Cleanse” to to lose weight for her role in the movie “Dreamgirls.” The Master Cleanse has gained a lot of popularity for its ability to help people lose weight quickly. But it has its drawbacks. Reportedly Beyonce admitted that she was cranky while on the Master Cleanse and that after she went off of the Master Cleanse she gained back the weight that she had lost.

Dangers of the Master Cleanse and other quick detox diets include dehydration, acidifying your blood, causing metabolic acidosis, vitamin deficiencies, low blood sugar, potassium and sodium levels, and muscle breakdown, according to nutrition experts. On the MSNBC blog Dr. Nasir Moloo, a gastroenterologist at Capitol Gastroenterology Consultants Medical Group in Sacramento, Calif. was quoted as saying, “There’s no evidence that these types of diets are necessary or helpful.”   

Certainly a healthy diet and exercise are beneficial to losing weight. However, when choosing a diet it is important to think of the overall impact on one’s health and not just the end (and sometimes temporary) result of weight loss.

Other important factors in weight loss include one’s mindset toward losing weight and reducing one’s stress level. To find out more about both, go to
www.weightlossforwellbeing.com

Deborah Barnett, Ph.D.

www.ManifestingWellbeing.com

www.DeborahBarnett.com

Spring is just around the corner, even it that is hard to imagine for those of you living in the more northern states. Yet it is true. Down here in the South, the daffodils are up  and the trees are starting to bloom. That means that bathing suit season is around the corner.

What’s your reaction to this news? Did you roll your eyes or jump up and down? If you didn’t jump up and down, why not? Is the idea of bathing suit season a scary one for you? If it is, what would make it not scary? If you could wave your magic wand, what would have to change in order for you to be so excited about bathing suit season that you jump up and down in eager anticipation?

For some people the idea of bathing suit season would be exciting if they weighed a little less or could easily release a few pounds and 3 dress sizes. That is the key, isn’t it? Being able to easily release a few pounds. Because for too many people attaining their perfect weight feels like far away goal, or an arduous task. I’d like to suggest that the eye-roll factor, that feeling of “ug, I have to lose weight,” is what makes it difficult to lose weight. If losing weight and attaining your perfect weight were easy, wouldn’t it be more fun?

What would it take make attaining your ideal weight fun? If you knew that you could easily slip into a dress 3 sizes smaller 3 months from now would you get excited? If you could easily stay focused, eat foods that support your health and avoid eating the entire bag of chocolate chip cookies wouldn’t that be nice? If from now on, you thought kind thoughts about yourself and no longer criticized yourself would you get excited?

A great deal of your weight loss success is based on your attitude. A positive attitude is a key tool to possess on your journey toward discovering a more slender you. By focusing on your success and feeling optimistic along the way, you will be well on your way toward losing  3 dress sizes and being more excited about bathing suit season.

For ease in maintaining a positive attitude, eliminating blocks in the way of your weight loss success and a discovering more slender body, visit
www.manifestingwellbeing.com/manifest
Here’s to your success!

Deborah Barnett, Ph.D.

www.ManifestingWellBeing.com

www.DeborahBarnett.com