KINDLE

http://www.amazon.com/Head-Over-Meals-ebook/dp/B00403N1JU/ref=sr_1_1?s=digital-text&ie=UTF8&qid=1328313420&sr=1-1

DO IT FOR YOU

Make sure you are doing something for you and you alone. Resolving to do something for a family member or society is a sure way of setting oneself up for failure. 


Is it from your heart? Is it meaningful to you? You want it and what are you willing to do for it? Be responsible for the goal you are setting. Make sure it is possible for you to achieve it.


 Don't lose weight to prove something. Set a goal that is attainable and self-initiated. Remember there is always a bit of discomfort in change because you are reprogramming a past behavior. This is only temporary. As you work through the difficulties, the positive changes will occur. The discomfort is very small compared to the pay-off.

BE YOUR OWN HEALTH REFORM

Every quarter my insurance company sends me a bill with a discount to receive a basic check up. Last year I decided to have one as I have never had one as an adult.

As expected I had an excellent physical. As I was leaving the Nurse Practitioner asked what my doctors name was so my results could be mailed to him/her. I told her I only had an OBGYN. The office staff puzzled as to why I felt it was unnecessary to have a doctor when I was not ill.

I support someone seeking professional medical advice especially to prevent future health issues.

Now what I am puzzled about is why some people would prefer to get ill versus taking better care of themselves in the first place. The future of health care is prevention. Seek assistance to prevent illness and promote health. With the continue rise of health care and no real solution on the horizon, not taking care of yourself is just financially irresponsible.

YOU ARE SAFE

Often people tell me they would like to be healthy and slim but feel being heavier keeps them safe. What they are feeling "unsafe" about varies--- Jealousy from peers, relationship fears, abuse etc.

It is unfortunate that one might be subjected to some very unfriendly people. However the weight of a person does not predict or protect one from harm. I am not suggesting that we not take precautions, but one should do this regardless. I am suggesting that you should not deny yourself the physical body you want. If you are using your weight to "fly under the radar" , you are implying you are responsible for the actions of others.

As for relationships, there are plenty of people who are attracted to many different sizes. Regardless of what size you decide to be, someone will be a member of that club.

The only reason to dedicate yourself to becoming healthy and slim is because you want it. It's your life. Take responsibility for your own thoughts and actions. And let others do the same for theirs.

WORK THAT DISCIPLINE

Discipline is not something you are born with. It is a mental muscle that needs constant training. Like any other muscle, if you don’t use it, it will weaken. It takes more than just wanting to be disciplined. It is an ability that must be developed and tended to. If it appears easy for some, it is because those people have cultivated it for a very long time.


By practicing your discipline, you will notice results in your works out as well. Studies have shown that people who do small mental tasks at work, increased their work out stamina.

And remember no muscle gets into shape immediately. You have to build it and maintain it. All your choices affect this muscle. When you make an excuse, you are hurting the muscle. This doesn’t mean you should expect to be perfect and never slide, but it does mean you understand that it is important and you continue to build that mental muscle.

NOW SHOWING

If you look at your DVD collection you probably purchased movies that you enjoyed watching. That would make sense because you want to have the luxury of replaying or sharing the great emotions it might stir.

Suppose you were to replay a movie you didn't care for? Perhaps one that frightened you, or one that evoked another unpleasant feeling. That might seem silly to you. Doesn't make much sense to torture yourself. Yet that is what you do when you choose to replay hurtful memories.

Think of your mind as a giant theatre. And you run the cinema. If you replay painful memories, you will evoke those feelings again. No one is suggesting you live in denial but you certainly don't have to keep running the same movie.

Much in the same way when you are creating new habits, and find yourself reacting the old habit. It might be useful to stop the film, and run it the way you want it to have happened instead. Replaying the old habit doesn't change anything. And it is reinforcing the old habit.

It's your theatre. What kind of movies are you choosing to play?

SAY IT TO YOURSELF AND THE UNIVERSE WILL HEAR YOU

The best motivational coach for you is you. When you find yourself headed down a discouraging path---stop and change directions. Think of a word or phrase that will assist you as you continue to monitor your focus while running, working, etc.

Like high-octane fuel for your gas tank, mantras can give you that extra boost. What you choose to focus on will work as powerfully for you as against you. Take what is meaningful to you about moving and meditate on it, sing it, say it or pray it out loud. Let the entire universe know that you’re determined. And nothing and no one will ever stop you.

BURN YOUR FAT NOT YOUR HEART

After dining with a friend I noticed that after every meal she took a pill. "There for my heartburn" she informed me. "Do you always get heartburn?" I asked. "Only when I eat certain foods. Now I just take it after every meal. Just a habit" She replied

Now this seems odd to me. First, I can't imagine anyone would make it a habit to take unnecessary medication. And second, I am curious as to why anyone would continue to eat a food that made them ill. Really? Would you prefer to medicate yourself rather than discontinue to eat something?

I suppose it is an individual's choice. I once had a similar conversation with my mother. I told her I could not recall a time I had heartburn. Without hesitation she thought out loud "Maybe I should just stop eating those foods." She now walks daily and does a spin class once a week. I suppose she has traded in burning her internal organs for burning fat. I consider my mom to be a very wise woman.

CHAIN REACTION

You are undoubtedly familiar with the concept of cause and effect. This is a familiar concept in science, philosophy, and in all great teachings. Every effect has a cause, and every cause is the basis of an effect. There is a chain of causation: each effect is the result of a cause, which then becomes a cause for another effect. It is a cascade, or an ongoing loop. You might see it as two sides of an equation – a cause side and effect side.
This concept calls you to take responsibility because at any given moment you are on one side or the other, which in every moment is leading you to the other side . Therefore when you are fully present in any given moment, the question arises; Which side of the cause and effect equation are you on? Are you the CAUSE in your life or are you at the EFFECT of things in your life? If you are at CAUSE you take responsibility for things in your life. It is not about blame,but more so about taking action. Think of the word "responsible"--respond+able. You can choose how to respond to things in your life. Choose not to resort to food as an emotional blanket, choose to exercise rather than watch tv. Choose to focus on what you can do.

YOUR HISTORICAL BATTLE

For those of you who feel and or have ever described yourself as a soldier battling a weight problem—let me remind you that how you view something does and will affect the outcome. In other words if you are anticipating and experiencing things as a difficult war zone, it will not be something you want to face on a regular basis. It might actually prompt you to quit.

Suppose that you were to examine at the same situation and view it differently. Let’s say, you were to describe it a “challenge” or “character builder”. Something that is not so ominous and denotes a sense of personal achievement upon completion. You would be more likely to be drawn to it. Think about how you feel about your body, your health program, and your exercise routine. Now take a moment, be creative and begin to perceive it differently. And just notice how begins to change things.

MAGIC ON AISLE B7

People walk into my office and often ask for "motivation." They are convinced this is what they need in order to exercise more. It is often talked about as if it were an item to be picked up at a store. And I think most buy into this notion that once the client/friend/patient is magically motivated they will begin a health program.

The only magic I have ever seen has occurred when the client decides the goal is worth it. The goal itself must evoke in you an emotion or desire. The drive to have it no matter what. That's the motivation. Otherwise the motivation is just a vague term that represents nothing. And the results will reflect that. Decide what you want. And make it meaningful. Make it motivate you.

ACCEPT THE POWER

You and only you ultimately determine what you think, and feel. Nobody can make you do anything or feel anything. You always play the determining role about what you let into your mind and what you give attention to. You have the power of your mind and the ultimate freedom of what to think and how to think. You can chose to fully accept your power.

CHOSE IT AND LOSE IT

When a challenge arises, or you are vulnerable, you can get overloaded. This overload can degrade your critical capacity, and you may absorb information that is not in your best interest. The information may then associate itself with and reinforce an existing belief of similar nature. Consequently, we may over-generalize and create false associations. The thought or belief may then perpetuate unwanted behaviors resulting in long-term patterns, which do not serve you, in your present or future state.

You are what you are today because of the choices you have made and the information and programming you have absorbed and acted upon throughout your life. The result is neither good nor bad – it is just you! But it is important simply to understand that most of your behaviors are automatically generated by past beliefs and memories.


Understanding this, you have the power to change the way you see yourself, to change your past beliefs,and to change your attitude about food, your body, and even your confidence in your ability to achieve the healthy body you’ve always wanted. You have this power, and this power is in your ability to chose.

ANOTHER VALENTINE'S DAY

If you were single on Valentine's Day and you wanted to be in a relationship , the fault may be in your beliefs and what you are projecting out. If you believe something to be true, you will find evidence to reinforce it.

Quantum physics has already showed that the scientist affects the outcome of the experiment just by what they expect to find. If you observe light as a wave, it behaves as a wave. If you observe light as a particle, it behaves as a particle.
The interaction of your observations and the filters of your perception affect everything you perceive. You, the observer, see what you expect to see. So if you believe that "all men are cheaters" or "woman only date rich men", you will find that to be true. You will find the evidence you need to make your belief true. And the cycle will continue.

And ask yourself this, if relationship are so "awful", then why do you want one? Perhaps if you focus on the things you do like, you might begin to attract something (someone) more positive.

Now I'm not saying that everyone should be in a relationship. Actually, you can learn something from your happy single friends. Simply be happy with what you do have. All too often people focus on what they don't have instead of what they do. If you are single you can enjoy being single. If you knew that in two years you would be married, you might be enjoying being single right now.

if you want to find the "right" person, first look inside of you, and find your best. The rest will follow.

PRACTICE MAKE EXCELLENCE

Although sometimes we are quite fearful of change or something new, you are well aware there is no chance for improvement unless there is change. If you have had difficulty in some area, you must change the old patterns. So today, I am suggesting that you do something entirely different from what you usually do. Something that may be quite new to you. Although it is likely that you have done it sometime in the past. Today I am proposing that you let yourself see yourself in perspective.

Now picture yourself intellectually outside your own body with a clear view of your whole life in perspective. You have in your possession all of the wisdom, all the learning and all the understanding that you have ever gained. In this position, you're now able to influence your own destiny by re-programming and upgrading your attitude and defenses. You let yourself change wherever you see the need for growth and maturity so all your reactions may come up to your expectations as you relinquish your hang-ups.

See yourself reinforcing the normal eating patterns, to eat only when you are hungry, to see that your appetite is easily satisfied. Picture yourself enjoying food immensely but only in quantities you need to fulfill normal physiological requirements. See yourself overcoming the temptation to eat any extra food.

Practice passing up unneeded food and drink in your mind. And be delighted when you do it.

CHANGE YOUR MIND

Your weight gain, in most cases, is the result of poor decisions you've made about what to eat and how much to exercise. No one held your mouths open and poured food down your throat. You need to recognize that it was your decision. But you can change your mind.

Just as the decision to gain the weight was a personal (although unrecognized) one, so is the decision to lose it. And make no mistake: it is a decision - an active, conscious commitment that, given time, will become a subconscious habit. Like any habit, proper eating habits and a healthy exercise regimen take time to develop. During this time, be especially kind to yourself. Give yourself the same patience you would give a toddler, just learning to walk.

Once you realize that you are in control of your destiny, once you accept the responsibility for your own weight, you will find yourself more prone to making smart food decisions - and less likely to skip exercise. After all, someone, whom you don't want to disappoint, is depending on you - you.

TRICK OR TREAT

First time clients always try to earn my sympathy with tales of how the refuse to "deprave" themselves. They are referring to no longer eating sweets,chips etc. I always ask them to consider what they really have been depraving themselves of? The active lifestyle and comfort in wearing certain clothes. Isn't not being able to wear what you want to wear or do what you want to do the real deprivation?
And yes, I've heard the same cry "You have to live." Which makes me wonder why anyone would assume that my passing on a slice of pizza has made my life less than. And if eating a piece of cake is what you may consider the greatest thing in your life, perhaps you need to exam your life. I think improving the quality of my life is the best way to treat myself.

DIABETICS

You may know, or have heard that diabetics must stay away from sugars. There are thousands of diabetics in this country that have found the ability to stay away from sugar, simply because they need it.
You have an advantage over the diabetic. It is true that you should also stay away from sugars in order to be healthy and maintain a comfortable body. The advantage is that you not only need to free yourself from sugars but this is something you are deciding to do because you want to. You want to be healthy. You are doing this because you chose to improve your well being. And you get that it will benefit you in many ways. If one person can do it---so can you.

YOU WON'T EAT WHAT YOU DON'T HAVE

Clients ask me all the time how to stop snacking at home. I think the first step is very simple. Just don't have it in the house. If you are in your cozy armchair watching television and you know there is a bag of chips in the pantry--you might be tempted. However, if you go to the cupboards and they are empty...it is highly unlikely that you will make the effort to put your clothes on, grab the keys and go to the store.
One of the best ways to overcome temptation is to not put yourself in the position to begin with.

SUGAR IS LIKE A BAD RELATIONSHIP

Someone once said cake is like a bad relationship. It woos you with sweet nothings and leaves you unsatisfied and guilt ridden. I think this is an excellent anology. I would go one step further and say Sugar is like an abusive relationship. There might be a moment when things are great but it is very detrimental to the person. The pleasure is momentary and afterward the person is left feeling empty, and not very good about themselves. Think about what you would tell your best friend if you knew they were involved in a relationship that was harmful and ultimately could cause them physical harm. What if they told you " I can't help it. I'm in love."
Now think about your relationship with food. Are you that abused person? How long will you allow yourself to stay in the situation?