by OneMoreBite | Jul 6, 2004 | Cravings
There are several ways to manage cravings; you can attempt to stop eating the food entirely, i.e. out of sight out of mind; you can modify your eating habits around a particular food, i.e. cut back on the quantity or how often you indulge; you can use EFT to diffuse the attachment you have to this particular food; or you can try the compulsion blow-out procedure (you’ll need an NLP practitioner for this one).
Eliminating the offending food entirely is rarely successful. We can only limit ourselves for so long before we go crazy, eating everything in sight to make up for the deprivation. Modifying your behavior can be successful, but it can also be difficult. We want to change, but despite our best efforts, we still find ourselves craving the same things, day after day.
Today I read another post from someone saying she’s craving cookies and cake and what can she eat instead? I say eat the cookies, but first, use EFT to help lessen the cravings. Usually a food craving is more about the emotions underlying that craving than the actual food. Remember when you were small and a cookie helped soothe the pain of a skinned knee? Today, when you’re feeling small, you want a cookie and nothing but a cookie will do!
EFT is often helpful to diminish or demolish the cravings!
You’ve said you are going to stop nighttime snacking, and then the voices start, “I’ve been good all day, I deserve a treat, just one won’t hurt…” You’re basically talking yourself into it, and then you’re off and running to the kitchen. Most of us find that once we say yes to that voice, there’s no holding ourselves back.
Use EFT as soon as you notice yourself doing the “talk myself into it routine.” The first round you might notice the craving is somewhat reduced (or it could disappear entirely), but it will likely be lessened. Once you have done one round, re-rate your desire for the food, and if it is still high (more than a six), do another round of EFT right then:
Set-up: “Even though I still want to eat cookies (or whatever is your craving), I’m fine just the way I am.”
Reminder: “Still want to eat _________.”
While I’m doing the EFT round, I might find myself thinking things such as, “It’s not that I want to eat them all, it’s just that once I start I can’t stop.”
So, for the next round I’ll use that statement:
Set-up: “Even though I can’t stop eating cookies once I get started, I deeply and completely accept myself anyway.”
Say the “even though” part with gusto, you really mean it! You are okay, just the way you are.
Reminder: “Can’t stop eating cookies,” or “Won’t stop if I get started.”
This round might lead to, “That’s not true, I can decide how much I want, I just don’t want to limit myself,” so the next round might be:
Set-up: “Even though I hate to limit how much I eat, I deeply and completely…” or “Even though I don’t want to limit how much I’ll eat,” or whatever words fit your situation.
Reminder: “No limits”
Make this process yours and let your personal thoughts guide you. Doing this will help you unearth core issues and beliefs you may not have realized were there. Remember, it’s not the precise words you use, but the thoughts that accompany those words. You can do EFT without saying anything at all, so don’t get all caught up in not knowing exactly what to say – that’s just another trick your mind is playing to keep you stuck.
Do EFT at least three times a day for best results, and if you want ideas or suggestions, just ask. I’m happy to help. 😉
by OneMoreBite | Jun 23, 2004 | Book Reviews
I got a book at the library yesterday, The Ultimate Low Fat Baking Cookbook. This is one of those huge, glossy photo filled, coffee table type books, so I start flipping through it, and the first thing I noticed was the photos. They had been taken at close up to make it appear the cakes and slices of pie were normal sized, but upon closer examination I could quickly see that was not the case. These were Barbie doll sized portions! Every recipe made about the equivalent of a one-layer round, and each served eight. You do the math. Divide that cake in half, then again into quarters, and finally into eighths and you’ve got some dinky portions. So, naturally the calorie count, fat content, carb content, and the sodium are low.
That’s why I’ve usually shunned these cookbooks. Yes, they do make some substitutions to bring down the overall fat content in the recipe, but let’s be realistic. When’s the last time you made a batch of cookies that served 18?
Another cookbook I have which doesn’t tout itself as being anything but Light & Healthy is called Six Ingredients or Less, but I laughed myself silly when I saw the recipes. For example: Strawberry Pie. Take 1 9-inch baked pie shell, 1 cup sugar, 3 tablespoons cornstarch, 3 tablespoons strawberry jello (powder) – well duh, and 3 cups fresh whole strawberries. Serves 8. Yeah, right. Three cups of berries? Serves 8? Let’s see, each person gets, about 1/3 cup of strawberries (about four big berries), a smear of jello and a crusty bit? Pleeze. No topping either. ;-(
This recipe claims a calorie count of 284 per serving, so times 8 that little bit-o-pie costs 2,272 calories! Seems it might have made more sense to just eat a bowlful of berries, as a whole cup of raw berries has only 46 calories, even adding some whipped cream sweetened with splenda wouldn’t add many calories.
Here’s another: Ground Turkey Sandwich (sounds gross), but it’s touted as “great for kids.” It calls for 3/4 pound ground lean turkey, 1 cup finely chopped onion, 1 1/2 cups of catsup (vegetable?), 2 tablespoons white vinegar, 2 teaspoons sugar (why sugar, the catsup has enough), and 2 teaspoons dry mustard. Basically except for the spicings and flavorings this recipe has 3/4 pound ground turky and 1 cup of chopped onions and it serves? Six! That’s 1/8th of a pound of meat, and 1/16th cup of onions per person. Wouldn’t want those little tykes to get overfull, now would we? No wonder they fill up on chips.
by OneMoreBite | Jun 9, 2004 | EFT Weight Loss
What’s For Dinner?
Remember when we had to
How long did it take you to gain the extra weight? Have you been overweight your entire life, yet now you expect to lose it in a matter of weeks? Have you had emotional issues since childhood but now you think a day or two of effort should be all it takes? It takes time to make a change, so give yourself a break. Accept that it will take time and relax. Even though you’re in a hurry, each minute passes like the minute before, each hour, each day, each week. Time passes, whether you make a change or not. Why not make a change and notice yourself getting more fit as time passes?
Here are some EFT ideas regarding “How Long Will This Take?” or “Why is this taking so long?”
“Even though this is taking too long, I deeply and completely accept myself.”
“Even though I wish the weight was gone, I deeply and completely accept myself.”
“Even though I can’t wait for results, I deeply and completely accept myself.”
“Even though I’m sick of this stupid weight, I deeply and completely accept myself.”
“Even though I want this done and over, I deeply and completely accept myself.”
It only takes a minute to do a round of EFT so do as many rounds as are necessary to bring your SUD level to a 2 or lower.
Some people stop using EFT because it seems too easy, or they are actually getting a good result but then something stops them from continuing. What do you think could be the problem? More issues perhaps? Exactly! When you find yourself thinking, “Oh, I don’t need to do this anymore,” or “This is silly,” or “This is a waste of time, I’ll never lose the weight so why bother …” that’s a perfect opportunity to use EFT on those limiting beliefs. Use your own words to figure out what to say:
“Even though I don’t see why I should have to keep doing this, I deeply and completely accept myself.”
“Even though I think I look silly, I deeply and completely accept myself.”
“Even though this is stupid and a waste of time, I deeply and completely accept myself.”
“Even though I’ll never lose this weight, and I don’t know why I bother trying, I deeply and completely accept myself.”
Do a round of EFT every time you catch yourself in a negative frame of mind and you’ll soon find you have less and less of those moments.
For reference, here is an article posted on the Emofree.com site regarding Dr. Carol Look’s work with overweight patients. Note, this case reflects their work together over a four month period: http://www.emofree.com/addictions/twentyfivepounds.htm
Many people call and ask me, “How long will this take,” as if we were removing a mole from their finger. This is a lifelong process – start now, and within six months to a year you can be either at your goal or so much closer than you’ve been before. Plan to do something every day to work toward what you want, and plan to move away from those behaviors you’d like to leave behind, a little at a time. Small changes build up over time to create big results.
Long standing emotional issues may take many months to resolve – so what? It’s like the 17-year old who worries that medical school takes four more years after college. “That’s eight years!” they cry. Yes, that does seem like a long time, but that time will pass whether you attend school or not; the time will pass whether you do something about your emotional issues, or not. I’ve just received an invitation to my 30-year high school reunion. That eight year commitment doesn’t seem so long to me now.
Commit to giving yourself a year to achieve the goals you want for yourself. Then break that year down into months, weeks, days, and then just take it one day at a time. Most of those who take my eight week course end up saying how quickly the weeks fly by; many ask for more time. If you think of it as if you’re taking a class at college, then you’re more likely to commit to the daily exercises (homework) and do what is necessary to achieve a passing grade (get a result). It’s up to you – take the tools you’ve been given and start to use them. Do it today. You deserve to feel better, right now.
“Even though I don’t think I deserve to feel good, I deeply and completely accept myself.”
(I’m not worthy)
“Even though I can’t take this much time all to myself, I deeply and completely accept myself.” (Everyone else comes first)
“Even though I’m too busy to do all this, I deeply and completely accept myself.”
(I don’t have time – maybe I’ll do it later)
No matter what your issues or doubts, use EFT on them, and you’ll find as time passes, so will your difficulties, until you reach the point you are able to either ask for help (from me or someone else) or you are able to help yourself.
This is an example of The Daily Bites which I send two to three times a week. You can receive them via e-mail by signing up here.
by OneMoreBite | Jun 6, 2004 | Food News
I waited a couple of days until the urge to try it struck, and then, I got out a knife. Yes, a knife. I pretended to have a tasting party, but I was the only one doing the tasting.
Taste wise it was good, the usual peanut butter filling, and the white chocolate was nice, but I wasn’t impressed. They were too skimpy with the white chocolate on the bottom of the “cup” so it stuck to the wrapper. I’d have to check see if the weight of the package was lighter – I wouldn’t be surprised if it were. Either that, or they’ve changed the ratio of chocolate to peanut butter – which would be cheaper for them.
Bottom line? I think they’re trying to pull a fast one. Guess I’m getting too paranoid for my own good.
by OneMoreBite | May 28, 2004 | Weight Loss Tips
I have a small, yellow award banner, like what’d you’d win in second grade, that says “Good Eater Award.” I named my website, OneMoreBite, after my theory that when children are small we’re constantly trying to get them to start eating, “Come on honey, just one more bite. It’s so yummy. What a good eater you are!” Then later we are doing everything we can to get them to stop. “No you can’t have another cookie, you’re getting too fat!”
It can be difficult to break the good/bad habit surrounding what we eat. If you catch yourself saying “I shouldn’t eat that, I’m trying to be good,” remember you’re not 5-years old anymore. You’re an adult. What you eat doesn’t make you a good or bad person.
Giving yourself permission to have a treat is about nourishing yourself. It’s okay to be kind to yourself today. Give it a go and let me know what happens.
by OneMoreBite | May 26, 2004 | Dumb Things
A recent study was reported by Professor Jean-Pierre Chanoine, of the British Columbia Children’s Hospital in Vancouver, Canada who told the 13th European Congress on Obesity that the drug could help adolescents with a weight problem. The main problem? Reported side effects which include diarrhea caused by eating a high-fat meal. Chanoine said this side effect, “was not a major problem for the adolescents in the study.” What? Those kids don’t eat high-fat meals, or they just don’t mind having to run for the restroom? Not too many kids I know stay away from fast food. If they did, they wouldn’t need the diet drug in the first place.
I remember growing up in the 60’s when we all believed doctors were Gods, and they could cure anything with a pill. Today we are spreading this nonsense to our kids. What kind of a society will we have when everyone grew up taking Ritalin for hyperactivity (which most don’t have anyway), and now, Xenical for weight loss (proven ineffective).
Drugs Are Not The Answer; Drugs Are the Problem
I can say no to supplying soft drinks for every day consumption, “Drink some water.” It’s gotten expensive enough – just say no to buying these products. The price we pay for water and sugar is ridiculous.
If you insist that taking pills is a good idea, look into some good quality vitamins instead of drugs, and you and your children will be far better off.
by OneMoreBite | May 19, 2004 | Book Reviews
This latest entry into the dieting fray is being described in glowing terms:
Says Ann Louise Gittleman, author of The Fat Flush Plan, “His diet is delicious, sound, and represents one of the best of the low-carb options.” Options? This is an option? It’s just a rehashing of the same concept – different ratio of carbs, protein and fats. It’s not exactly revolutionary.
Fran Gare, co-author of Dr. Atkins’ New Diet Cookbook says, “Dr. Pescatore’s The Hamptons Diet takes The Diet Revolution to the next level…”
And not to be outdone, Dana Cohen, M.D. says, “Dr. Fred Pescatore takes the Atkins Diet to a delicious updated level.”
Well, I’ll be. But wait, way back in 2000 Pescatore wrote the book, “Thin for Good,” which was said to be “Taking low-carb diets to the next level.”
Er, isn’t that what they’re saying about his new book, The Hamptons Diet? Like I said, how many ways can you spell high protein/low carb? Is there anything in this book that wasn’t included in Thin for Good? Maybe he added a sprinkle of some new spice to the recipes.
So, we have three separate reviewers all saying that Pescatore’s newest book, The Hamptons Diet, “Takes it to the next level.” Uh huh. I hope the level they’re referring to is back toward a more balanced, healthy approach overall, and please, put down the pork rinds and let me offer you a nice carrot.
by OneMoreBite | May 18, 2004 | Gadgets
Goofy Weight Loss Gadgets
Have you ever thought of going to your dentist for diet advice? Now you can. Dentist are lining up to get in on the current wave of products suited to help people lose weight, and what better answer than the DDS System by Scientific Intake.
First, it’s not clear what “DDS System” actually means. I guess that’s not important. What is important, is you can only get this swell diet aid from your dentist! I can only imagine they’ve run out of things to do to teeth.
The DDS System device is nothing more than a $500 gadget you put in your mouth before you eat. That’s right, you put it in, and take it out. In other words, you completely control whether you use it at all, and its sole function? To make you take smaller bites. Ta da – that’s it.
How revolutionary! Take smaller bites! Why didn’t I think of that, but wait? Can’t I just do that all by myself? Do I really need to shell out $500 clams? What if I just bought a mouth guard like my son uses for football. That would do the trick too, or maybe a couple retainer rubber bands? Those seem to keep your mouth from opening all the way too.
I smell a big market for knockoff products. Next they’ll start selling doll-sized dinner plates and call them “The Doll Plate Diet.” I have actually seen a dinner plate that is painted with portions for your meat and potatoes, like that would work.
My husband thought putting rocks in your mouth would help, but I think that would make it tricky to swallow
— although maybe that was his point? One thing that I know works well is simply to have one side of your mouth out of commission like when you have a bad tooth – forget going to the dentist – now it’s a diet aid. You have to chew nice and slowly or suffer the consequences.
How about a mask – you put it on at 7:30 PM, and lock it shut. Then you can’t unlock it until 7:00 AM the next morning. No cheating allowed. I’ll bet you could nab one of those for $49.95 on eBay?
The slogan from the Scientific Intake website? “Eat Slower. Eat Less. It’s not only what you eat it’s how you eat.” Wow, mind bending. I’ll bet they stayed up all night to come up with that. As Dave Barry would say, “I am not making this up.”
They even have a testimonial from a happy weight loser Kelly, “I always knew that eating slower was supposed to be good for you, but I never understood why. But when I started using the DDS, I actually was able to enjoy my food. I ate what I wanted and I still was satisfied – but just ate less.”
Um, okay. And you couldn’t just take smaller bites all by yourself because … why?
by OneMoreBite | May 13, 2004 | Dumb Things
The AP Article, Company Introducing Low Carb Wines states that, “Cara Morrison, the Brown-Forman winemaker in California who developed the brands, said most consumers won’t notice any difference in taste.” That statement alone leaves a bad taste. No difference? Sure. Uh, huh. Right. Yeah, okay. Jeeze. Go ahead, you serve it to company, not me.
Wine lovers should laugh this offering right off the shelves.
Brown-Forman is said to have spent $1 million in development and plans another $5 million for advertising so basically they’re shelling out $6 million to hawk cheap, crappy wine just so they can grab a piece of the low carb pie. They should be forced to drink all the leftovers.
by OneMoreBite | May 10, 2004 | Just for Fun
In the movie, A Fish Called Wanda, one of the characters had a phrase he’d use whenever things would go horribly wrong, like when his key to the safety deposit box with all the loot broke in the lock.
You’d expect him to start breaking things, shooting or cursing but this fellow would say in a long-drawn out fashion, “Dis-a-point-ment.” It was hilarious because it demonstrated another way of reacting beyond the rage we’re used to seeing.
