See how others have joined the “non-diet movement” and learned how to stop dieting for GOOD!
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Coping with Cravings Mindfully (Dr Michelle May)
I had a limited view of the lake through the window from where I was sitting. The water was calm and peaceful when from the edge of the pane, a duck drifted into my awareness. I watched it bob in the middle then float away. The ripples slowly receded back into the lake and it was still again. Minutes later several ducks paddled in from the other side of the window. They splashed about, apparently struggling for something below the surface. The strongest duck swam directly toward the window, circled several times then paddled back the way it came, followed by the rest.
How like our cravings when we’re not even hungry! They seem to appear from nowhere and capture our attention, some more than others. The difference is that I’ve never had a seemingly uncontrollable urge to jump up and devour a duck!
Instead, I watch a duck with a detached awareness. I feel curious, even entertained, but uncompelled to take any action. I allow the duck to just drift away, unconcerned about where it came from, where it goes, or when another will emerge.
The next time you have a craving, try this:
Stop what you’re doing, close your eyes, and focus on your breath. Observe the craving as if it was a duck, bobbing around in your awareness. Become curious but remain calmly detached. If the craving becomes stronger, imagine that is simply paddling toward you. If you feel compelled to stop and eat the object of your craving, smile as you picture yourself chasing down the innocent duck. Practice slowing and deepening your breath as you patiently wait for the craving to turn and float away. Imagine the lake returning to peaceful stillness.
Eat Mindfully, Live Vibrantly!
Michelle May, M.D.
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Does dieting lead to overeating? And then feeling guilty for losing your willpower AGAIN?
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Friends don’t let friends fat talk.
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From Michelle May, M.D. about using mindful eating on vacations…
How to Enjoy a Cruise – Without Going Overboard
Posted on 03/31/2010 @ 2:01 PM
By Michelle May, M.D.
We just returned from a cruise to Mexico. We’re from Phoenix so we weren’t escaping the cold, just the dirt and our busy lives. We met a nice couple at dinner the first night with a cruise-mindset pretty typical of the sort of thing we heard all over the ship: “We already know we’ll gain ten pounds.” With their cruise-mindset, I’ll bet they did!
On the other hand, my husband and I continued to use our “eat what you love, love what you eat” mindset throughout the cruise and each gained just a pound – which we’re blaming on the margaritas!
Overcoming the Cruise-Mindset
So how do you enjoy a cruise (or any vacation) without going overboard? You don’t need to deprive yourself but you do need to change your thinking from the cruise-mindset (CM) to an Eat What You Love mindset (EWYL). To show you the difference, I’ll use examples from each of the decision points in the Am I Hungry? Eating Cycle. (To review the Eating Cycle, see Chapter 1 of Eat What You Love, Love What You Eat or download it here.)
Of course, even if you aren’t going on a cruise, the Eat What You Love mindset applies to any situation where there’s an abundance of food – in other words, every day of your life!
Why? (Why do I eat?)
CM: I’m on vacation so I’m going to eat as much as I want.
EWYL: I’m on vacation so I’m going to eat as much as I want, but not more than I need.
CM: I dieted before I came and I’ll go back on my diet when I get home to lose what I gain. I better enjoy it while I can.
EWYL: I eat what I love and love what I eat every day.
When? (When do I eat?)
CM: Food is everywhere all the time so I can eat constantly.
EWYL: Food is everywhere all the time so I can wait to eat until I’m actually hungry.
What? (What do I eat?)
CM: The buffets are amazing! I’m going to try everything.
EWYL: The buffets are amazing! I can choose what I love and skip the rest.
CM: The food is so good!
EWYL: Some of the food is so good. When it isn’t, I don’t bother with more than a bite.
CM: I don’t want to miss out on anything.
EWYL: The food just keeps showing up so there’s no need to worry about missing a thing.
CM: I’m not going to worry about what I eat this week.
EWYL: I eat to meet my needs for nourishment and enjoyment no matter where I am.
How Much? (How much do I eat?)
CM: I have to get my money’s worth.
EWYL: I get my money’s worth when I eat exactly what I need. More than that is a waste of food and makes me feel uncomfortable.
CM: I’m on vacation so I’m going to splurge.
EWYL: I’m on vacation so I going to enjoy some new foods and activities.
CM: I’m going to eat until I’m unconscious.
EWYL: I’m going to eat until I feel content then I’m going to relax with a good book.
Where? (Where do I use my fuel do?)
CM: I’ll eat until I’m stuffed tonight but I’ll hit the gym to make up for it tomorrow.
EWYL: I’ll eat until I’m comfortable tonight. Maybe I’ll check out the gym tomorrow.
CM: Why exercise? I’m on vacation!
EWYL: Why exercise? I’m on vacation! I can swim, walk on the beach, dance, kayak, and rock climb.
CM: I know I’ll gain ten pounds.
EWYL: I know I’ll enjoy an abundance of wonderful food and come home feeling great!
By changing your cruise-mindset to an eat what you love, love what you eat mindset, you’ll enjoy your cruise or vacation without taking it home with you.
Eat Mindfully, Live Vibrantly!
Michelle May, M.D.
www.AmIHungry.com
www.MichelleMayMD.com
P.S. Have you taken our Eating Cycle Assessment to find out whether you typically follow an instinctive eating cycle, overeating cycle, or restrictive eating cycle? http://amihungry.com/quiz.shtml.
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So, how many diet rules do you have swimming around that head of yours? You could probably write your own diet book, with your own little twist. Unfortunately, it probably won’t last, if it is like 95% of other diets available to us.
Listen to your body, learn how to be mindful, THAT is the magic bullet!!!
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8-week Workshop Offered
This is a mindful eating program based on the work of Michelle May, M.D., a recovered yo-yo dieter and award winning author of the book “Eat What You Love, Love What You Eat.” She developed Am I Hungry? as a positive solution to chronic, ineffective dieting. You will learn to be in charge of your eating instead of feeling out of control, how to eat the foods you love without overeating or guilt, how to increase your metabolism, and how to eat healthier without depriving yourself.
As an Am I Hungry?® Workshop Participant:
- You’ll meet other people who struggle with the same issues you do (you are NOT alone!)
- Beth Harrell, MS, RD, LD, your Licensed Am I Hungry?® Facilitator, will guide you through eight weekly workshops with important topics like how to handle head hunger, strategies for intuitive eating, getting more pleasure from less food, critical steps to take when you have eaten too much – and SO MUCH MORE.
- You’ll receive a copy of the book Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle and the Eat Mindfully, Live Vibrantly Workbook and Awareness Journal
- You get password access to our private participant web portal where you can discuss challenges and share your successes with your classmates and write in a private online journal.
- Dr. May will send you a brief daily Mindful Moment email to keep you motivated and focused.
- You have unlimited email access to your facilitator, Beth Harrell, to help support you and deal with any issues that come up between sessions.
Contact Beth Harrell at 913-631-3800 x111
or email AmIHungry@BethHarrell.com to set up a
complimentary 15 minute consultation.
http://events.constantcontact.com/register/event?oeidk=a07e2sjjxvr8bbcda33
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Whether its a diagnosis or not, many people suffering from repeated Binge Eating would like some relief.
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Posted in Uncategorized | Tagged Am I fat?, anorexia, Anorexia Nervosa, beth harrell, beth harrell nutrition, binge eating, body image, bulemia, bulimia, can diets make you fat, diabetes, Diet Pills, dietician, Dietitian, feeling your food, girl’s self esteem, HAES, health at every size, Kansas City, metabolism and breakfast., non-diet approach, nutrition expert, nutritionist, obsession with weight, parent help for eating disorders, peace with food, registered dietitian, stress, weight regain, willpower | Leave a Comment »
