| bbb |
| Namaste, Welcome to Body/Spirit Fitness. This is a site of information and ideas to support your physical health and inner journey. |
| Body Spirit Fitness |
 | |  | |  | |  | |  | |  |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| Eco Friendly Products for Health and Wellness. Click Here! Weight Loss! Earn Income Start today! |
Day – 17 Controlling Eating Behaviors and Habits
Let’s continue to explore the preceding topic – how to control our eating triggers and
bad eating habits.
One of the most common bad habits is eating too fast. When you eat too fast, you
almost always consume a large amount of calories in a very short period of time.
The reason is simple. It takes your stomach 20 minutes to let your brain know that it
is full. If you eat fast, you are on your second helping before the brain even knows
that you have overeaten.
You have to learn to slow down:
• Take a drink of water in between every bite that you take.
• Put less food on your fork.
• Chew thoroughly.
• Wait 15 minutes before you decide on seconds.
• Take time to notice the flavor, smell and texture of the food.
The next obstacle has to do with the oversized portions that you find in almost every
restaurant. It is common for us to have been lectured by our parents about not
wasting food So, we have to learn to order less food or learn to leave leftovers on
the plate.
One way to handle this is to decide ahead of time that you are going to take half of it
home for lunch the next day, or simply order an appetizer and a salad. If you are
with a significant other or friend, you could order an extra salad and split an entrée.
While we have already covered eating while watching TV, it is a good idea to look at
some other things we do while eating. Surfing the Internet, standing in kitchen,
talking on the phone, reading, etc. are all common eating triggers.
Sometimes you just have to make some rules such as: I will not eat while doing other
things. If that is too difficult of a transition, limit your snacks to celery, carrots, lettuce
or some other extremely low calorie snack.
Late night eating could be controlled by setting a rule of no food after 6 p.m. or 7 p.
m., and make sure that you brush your teeth at that time to remind yourself that you
are not going to eat anymore.
It’s up to you to find the reactive eating patterns in your life and make the necessary
substitutions of behaviors, activities and food selections to stay in control.
Using the visualization technique of imagining the “perfect you” will help you stay on
track whenever you are tempted to return to your old habits. Remember, if you can
break these habits for a month, you will be amazed at how easy it is to continue
choosing your new constructive habits.
Give yourself a chance to enjoy the payoffs from your positive behavior. See how
much better you feel and look. Your self-esteem will soar from knowing that you
have the character and strength to break out of self-destructive behaviors.
Each day that you go through without overeating and eating the wrong things will
boost your self-confidence to make it easier the next day, week or month. Soon you
will have the new behaviors deeply ingrained into your life, with a new thinner you to
enjoy life, any way you choose, without being a slave to food.
You have to think about the present design of your life and have the courage to
behave differently, and you must have a plan. It won’t just happen. Use this
information, to build a new system of responses to combat old eating triggers and
bad eating behavior.
Worksheet
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: bran cereal, with fruit and milk, coffee with fat-free creamer = 1 carb,
1 dairy, 1 fruit
Snack: apple with fat-free cheese dip = 1 fruit, 1 dairy
Lunch: tomato soup, salad, and grilled cheese on whole-wheat bread with low-
fat cheese = 2 veg., 2 carb
Snack: chicken breast and grapes = 1 protein, 1 fruit
Dinner: grilled salmon, salad, small, potato, and black-eyed peas = 1 protein 2
veg, 1 carb
Total = 2 proteins, 4 carbs (starchy), 4 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
The person with a fixed goal, a clear picture of his desire, or an ideal always before
him, causes it, through repetition, to be buried deeply in his subconscious mind and
is thus enabled, thanks to its generative and sustaining power, to realize his goal in a
minimum of time and with a minimum of physical effort. Just pursue the thought
unceasingly. Step by step you will achieve realization, for all your faculties and
powers become directed to that end.
~ Claude M. Bristol
Let’s continue to explore the preceding topic – how to control our eating triggers and
bad eating habits.
One of the most common bad habits is eating too fast. When you eat too fast, you
almost always consume a large amount of calories in a very short period of time.
The reason is simple. It takes your stomach 20 minutes to let your brain know that it
is full. If you eat fast, you are on your second helping before the brain even knows
that you have overeaten.
You have to learn to slow down:
• Take a drink of water in between every bite that you take.
• Put less food on your fork.
• Chew thoroughly.
• Wait 15 minutes before you decide on seconds.
• Take time to notice the flavor, smell and texture of the food.
The next obstacle has to do with the oversized portions that you find in almost every
restaurant. It is common for us to have been lectured by our parents about not
wasting food So, we have to learn to order less food or learn to leave leftovers on
the plate.
One way to handle this is to decide ahead of time that you are going to take half of it
home for lunch the next day, or simply order an appetizer and a salad. If you are
with a significant other or friend, you could order an extra salad and split an entrée.
While we have already covered eating while watching TV, it is a good idea to look at
some other things we do while eating. Surfing the Internet, standing in kitchen,
talking on the phone, reading, etc. are all common eating triggers.
Sometimes you just have to make some rules such as: I will not eat while doing other
things. If that is too difficult of a transition, limit your snacks to celery, carrots, lettuce
or some other extremely low calorie snack.
Late night eating could be controlled by setting a rule of no food after 6 p.m. or 7 p.
m., and make sure that you brush your teeth at that time to remind yourself that you
are not going to eat anymore.
It’s up to you to find the reactive eating patterns in your life and make the necessary
substitutions of behaviors, activities and food selections to stay in control.
Using the visualization technique of imagining the “perfect you” will help you stay on
track whenever you are tempted to return to your old habits. Remember, if you can
break these habits for a month, you will be amazed at how easy it is to continue
choosing your new constructive habits.
Give yourself a chance to enjoy the payoffs from your positive behavior. See how
much better you feel and look. Your self-esteem will soar from knowing that you
have the character and strength to break out of self-destructive behaviors.
Each day that you go through without overeating and eating the wrong things will
boost your self-confidence to make it easier the next day, week or month. Soon you
will have the new behaviors deeply ingrained into your life, with a new thinner you to
enjoy life, any way you choose, without being a slave to food.
You have to think about the present design of your life and have the courage to
behave differently, and you must have a plan. It won’t just happen. Use this
information, to build a new system of responses to combat old eating triggers and
bad eating behavior.
Worksheet
This is a sample of what your food for the day might look like. (Changes daily)
Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other
vegetable proteins for any meat used in the sample diet.
Breakfast: bran cereal, with fruit and milk, coffee with fat-free creamer = 1 carb,
1 dairy, 1 fruit
Snack: apple with fat-free cheese dip = 1 fruit, 1 dairy
Lunch: tomato soup, salad, and grilled cheese on whole-wheat bread with low-
fat cheese = 2 veg., 2 carb
Snack: chicken breast and grapes = 1 protein, 1 fruit
Dinner: grilled salmon, salad, small, potato, and black-eyed peas = 1 protein 2
veg, 1 carb
Total = 2 proteins, 4 carbs (starchy), 4 veg., 3 fruits, 2 dairy
This is meant as a sample. We will change this daily.
For Your Spirit:
The person with a fixed goal, a clear picture of his desire, or an ideal always before
him, causes it, through repetition, to be buried deeply in his subconscious mind and
is thus enabled, thanks to its generative and sustaining power, to realize his goal in a
minimum of time and with a minimum of physical effort. Just pursue the thought
unceasingly. Step by step you will achieve realization, for all your faculties and
powers become directed to that end.
~ Claude M. Bristol