Sunday, September 13, 2009
Tom Venuto's - Four Core Beliefs That Highly Fit and Lean People Have about Food (...from the book: The Body Fat Solution)
I consider a person's beliefs about health to be sacred, so I am not going to suggest that you take on any specific beliefs unless you feel comfortable in doing so... However, there are several key beliefs about food that I've found to be extremely valuable to help develop the type of relationship with food that optimizes health and fitness. Following are the four beliefs the four beliefs and an affirmation for each one.
1.) Food is for building material
"Food is construction material for the body. I will become what I eat, as food literally becomes the cells, organs, and tissues of my body."
2.) Food is for Fuel
"Food is fuel... I will be as energetic as the fuel I put into by bodily engine."
3.) Food is for nourishment
"Nutritious foods contain everything I need for perfect health."
4.) "When I feed myself nourishing food on a consistent meal schedule, it stokes my metabolic furnace."
I've discovered that nearly all highly fit and lean people hold these or similar beliefs.. "Food is fuel", for example, is a very powerful and important belief for a fitness-seeking person to process. I don't remember ever meeting a highly fit and lean person who didn't believe this.
Adopting these types of beliefs could transform your relationship with food. These are also unemotional beliefs about food. They're essentially saying, "it's just food."... They strip away the intense feeling we tend to associate with food. As you begin to adopt, affirm and imprint these beliefs into your nervous system, food begins to lose its emotional pull over you and you start to feel compelled to eat the right foods for the right reasons.
There is a catch, however, to de-emotionalizing your relationship with food. If you lived your life only believing these four things about food, you might easily develop the physique of an athlete or fitness model. But without having some other beliefs that ensure balance and long-term happiness, you might be depriving yourself of the appropriate use of one of life's great enjoyments and the social rewards that go along with it.
... that will be next: "Ten Beliefs and Affirmations About Food for Balance, Happiness, and Long-Term Success!
... in the meantime, 's... keep making it
~ Dee ~
Monday, September 07, 2009
... Well this is the last and final step of the 5 week "emotional eating" exercise...
STEP 5: ESTABLISH New Beliefs About Food and the Right Reasons for Eating
One of the most powerful strategies for ending emotional eating or any other undesirable habit is one that few people consider: Examine your beliefs about food and what food means to you and, if necessary, change them.
What is it that makes certain eating behaviors possible for some people but unthinkable for others? It's not that some people have superhuman willpower that lest them easily say "NO" to every temptation. When a behavior violates your strongest beliefs, there is no temptation. For example, what keeps a vegetarian from eating meat? If she has spiritual and humanitarian reasons for her choice and she's fully aware of those reasons, then it's not hard to avoid meat; eating meat would feel totally incongruent, maybe even repulsive.
Most people are totally unaware of their beliefs about food and how they affect their behaviors and decisions. a surefire way to know a person's belief is by looking at their results. As the proverb goes, "By their fruits you shall know them." You can also uncover a person's beliefs by listening closely to their language.
BELIEFS and The POWER OF METAPHOR
In many of the mind-body healing disciplines, it's believed that people express what's going on in their bodies in the form of body talk, also known as somatic metaphors, for example, "pain in the neck," "It makes my blood boil," "I don't want to hear it," and so on. Whether or not you believe that a somatic metaphor could actually cause a disease (psychosomatic illness is up to you.)
I believe that metaphor is a language the unconscious mind can understand, so by changing the metaphors you use to describe your body and the food you eat, you can help initiate a change in your belief systems and subsequently your behaviors.
If you believed your body was a temple or a divine gift, would you desecrate it by poisoning it with junk food? What if you said your body was like a high performance sports car? Do you think you might fuel it differently? If you believed your body was a lean, fat-burning machine, how do you think it might affect your attitude toward training? How would it change your response to adversity if you described yourself as a warrior? Most people don't realize that innocent labels and nicknames can actually change behavior and mold and identity. If you're going to label yourself anyway, why not choose empowering labels?
When it comes to food, I've discovered that fit, lean and healthy people have a unique set of beliefs about food and a distinct set of metaphors they use to describe food and what food is for. The ones I've heard most often include;
Food is fuel
Food is the best medicine
Food is construction material for the body
Food stokes the fire of metabolism
Fruit is nature's candy
Lean protein is the lean muscle builder
High-fiber foods are nature's Roto-Rooter
I've never met anyone who talked about food with this type of language exclusively, who had a challenge with inappropriate eating or excess body fat. Think about it. When you look at it this way, food is no longer problem, food is the solution and you become driven to eat the right foods rather than avoid food.
If you use metaphors to describe the food you eat, write them all down so you become more aware of them. Discard the negative ones and keep the positive ones. If you don't use any yet, make a list of all the metaphors you could start using today that would influence your attitudes, belief, and behaviors in a positive way.
IDENTIFYING AND REPLACING BELIEFS ABOUT FOOD THAT LEAD TO EMOTIONAL EATING
Let me emphasize again just how important this fifth step of belief change really is, because awareness alone is not enough. it's one thing to raise your awareness, but you can become conscious of destructive emotional eating behaviors and still feel powerless to stop them. Where the real change takes place is in your beliefs, because your beliefs and other unconscious programs are the core drivers of your behavior.
If you want to change a behavior, you need to change the beliefs that mobilize the behavior. Your taks is to uncover your beliefs about diet, nutrition and food and bring them into conscious awareness. This requires a little bit of brainstorming and your should take your time and list as many of your food beliefs as you can think of.
Here is an example list:
Breakfast is the most important meal of the day
Food is for energy
I deserve a good cheat meal on the weekends "IF" I had a good week
It's important to avoid artificial chemicals
It's good to eat as organic as possible
High protein is important for building muscle
It's impossible to eat the right foods when I'm traveling a lot
After you have your beliefs on paper, then separate them into two categories:
Ask yourself, "does believing this move me "toward" (...empowering) my goal or "away" (...limiting) from it?"
... can you pick out the belief in this list that could be counterproductive? the one that stands out is: "Impossible" to eat right while traveling"... and would clearly create a bottleneck in making progress... replacing this belief with: "PRE-TRIP PLANNING and PREPARATION" is the key to changing this belief and seeing real progress.
** Remember, replacement is the key, not removal, so always choose and write down the empowering new beliefs you want to put in place of the old ones.
NOTE: the past 5 weeks has been a roller coaster of emotions for me, some good some bad... I have been successful on some days and others not so successful... but I have learned an important lesson in this... that this is not a process that can be mastered in 5 weeks or even 10, at least not for me... but the good thing is that each setback will teach me more about myself and how to eventually overcome those roadblocks that are preventing me from reaching my goal... My "inner" challenge is to "really believe" that I can lose this weight and reach my goal...
... tomorrow: "FOUR CORE BELIEFS THAT HIGHLY FIT AND LEAN PEOPLE HAVE ABOUT FOOD"...until then, keep making it happen
~ Dee ~
Sunday, September 06, 2009
... here is a photo of what I fixed for lunch after my bike ride!
This is a quick dish that I made up...
1.5 cups of Al Dente brand, "Red Chili Fettucine" (42 carbs - 2 fiber = 40 net carbs) 240 calories
In a microwave steamer I steamed the following:
4 cups of organic baby spinach
1 cup sliced mushrooms
.5 cup roasted red bell peppers
3 sun-dried tomatoes, julienned
4 - 2 Tbsp servings of thick and chunky salsa (10 calories per serving and 3 carbs per serving... (40 cal, 12 carbs)
1 link, sliced thin: Lou's Famous Chicken sausage.. "Mild Italian, Peppers and Onions" (... no nitrites)... 130 cal., 7 gms fat , 15 prot.
... to complete it, I mixed in the salsa, onion powder, a couple of drops of Mongolian Fire Oil and a little cracked black pepper... mmmm, quick and delicious...
Cal: 410 (... I didn't factor in the veggies, I will have to figure that out later..)
Fat: 7 grams (... from the chicken sausage)
Carbs: approx: 60 net carbs
Fiber: approx: 5
Protein: 15 grams
NOTE: I allowed myself more carbs for lunch because I rode my bike for 104 mins. and burned 703 calories... the rest of my carbs for the day will consist of fibrous, green veggies and maybe a serving of fruit, like strawberries, along with a protein...
... what did you fix for lunch?... ~ Dee ~
Thursday, September 03, 2009
... Well, this morning we had a Staff Day and a co-worker and I set up the tables for the coffee, tea and pastries... I did ok for the first 30 minutes and then I just inhaled 3 custard filled donuts... .... I can't blame it on "emotional eating"... It was there and I ate it!... What is wrong with me????
I seem to be helpless when it comes to resisting the temptations of sweets... I have all these words of wisdom and read about techniques in how to conquer this and that and I still yield to temptation...
The question is ... do I really want to lose weight?... I think I do... I don't like the way my clothes fit... I don't like the way I look, but I seem to like the sweets more ... I am so hopeless...
... what do I do?... are there treatment centers for this kind of thing?... because obviously I have a REAL PROBLEM and I can't seem to do this on my own...
... I don't know... I am not feeling very good about "ME" right now...
~ ... hopelessly, Dee ~
PS: TAZ asked me... "Did you have an alternative plan?"... yes, I took light yogurt with me and ate it, but I was sitting right next to all of those pastries
and I caved in.... I didn't feel deprived... and what I felt had nothing to do with watching anyone else eating them... Unfortunately, the bottom line is, I love sweet, decadent desserts, candy, etc... there is no way around that, and at the moment I feel at a lost to conquer this demon... ... as an ex-smoker I know that I have an addictive personality, but I did quit, with the help of the nicotine patch... maybe the yogurt was not a good enough substitute... I'll have to think on that... Thanks everyone for your advice and support...
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