Eating Healthy for a Busy Schedule

As a general rule of thumb, eat the healthiest you can at any given time / in any given circumstance. This may mean that you’re not eating the ‘ideal diet’, but you are eating a lot healthier than you might if you relied on high fat and high sugar fast foods.

Tip #1: Have foods on hand that you can pack and take with you.

Quick, on-the-run foods include: fresh fruits and veggies, nuts, seeds, and nut butters (eat in moderation due to high fat content), whole grains and whole grain breads, and protein foods such as baked chicken, turkey, or fish, hummus, beans, cheese, hard-boiled eggs, and yogurt.

Other options: Leftovers from dinner, and soups.

Tip #2: How to put it together.

Your best insurance plan is to pack up your food the night before. That way if you’re running late in the morning, you just pull the bag out of the refrigerator and go. No worries. What can you put together with the above foods? Here are some ideas:

Sandwiches: hummus, sliced chicken, turkey, cheese, nut butter. It’s best to not have sandwiches too often, due to the high carb content and possible inflammatory effects of wheat.

Salads: Add a protein food to your salad, or have cut up veggies with cheese, nuts, eggs, fish, or other protein foods. Salad dressings are high in calories, so be mindful of how much you use. Vinaigrette dressings are better than creamy ones.

Other Combos: Fruit and yogurt; fruit and nuts or seeds; whole grain salads made with a whole grain like brown rice or quinoa, some nuts or seeds, veggies and protein, maybe some herbs and a light dressing; soup with salad or sandwich or hard-boiled egg

Food for Two Meals or More: When you make dinner, have some extra food that you can reheat, put in a wide-mouth thermos and take with you. You can also do some extra cooking on the weekend, freeze it in serving portions, and take it out as you need it. This works well with soups. Plus, it’s really nice to have something warm on a cold day.

If you are not sure how to plan meals for your schedule and dietary needs, sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com so you can get some pointers. 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.

 

To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

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Procrastination Eating

Do you eat when you have something to do but are procrastinating? It’s so easy for us to distract ourselves when we have something to do that we just don’t want to do. Food can become a convenient and pleasant distraction. But after the fact, the task remains undone and you feel guilty about what you ate and badly that the task is still undone and weighing on you.

Why do we procrastinate to begin with? Sometimes a task is just plain unpleasant or tedious and we can think of a million things we’d rather be doing. But sometimes there is a deeper reason.

One reason we might procrastinate is fear of failure. If we think that we won’t do the job perfectly, or think we will be criticized for the job we’ve done, or reprimanded, then it’s easier to just not do it at all than to face the consequences. This fear can totally immobilize us and keep us blocked from unleashing our creativity and flourishing in life.

Another reason is that there might have been a time in the past when we did something early or on time and there were negative consequences. An example might be getting a project done early at work and then having our boss tell us that the project had changed and the work was no longer needed. Or maybe as a child we were up bright and early and found out we were in our parent’s way at that hour.

There could be many different reasons, and we need to dig a little to uncover the challenge we’re facing. Whenever you have the urge to turn to food to avoid doing something you dread or fear doing, use food as a signal that something else is going on. It can become like a red flag to warn you of trouble – that something needs to be addressed or you will go down the wrong path. Food then becomes an early warning signal – you can thank  food for leading you inward to find out what’s really going on.

 

If you are not exactly sure why you procrastinate, sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com so you candiscover what’s going on for you.

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions that have less to do with the food you eat and more to do with the real reasons you are not releasing the weight.

To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

 

 

What To Do When You Eat Out of Control?

Do you binge or make bad food choices and then later feel badly about yourself? Think about it – even though you made a mistake and acted against your intention, you are now adding fuel to the fire by getting down on yourself about it.

Whenever you have thoughts like “I messed up again.”  “I just hate myself.” “I’ll never beat this.” “There’s just no hope for me.” “I feel awful.” Etc, etc. be sure to add a positive thought to counter every negative thought you have.

Some thoughts to counter these negatives are:

  • I made a mistake but tomorrow’s another day.
  • I went against my intention but for the past two weeks I’ve done really well.
  • I still didn’t eat as much as I used to when I felt this way.
  • I accept that there’s a reason for how I acted and it’s OK.
  • I’m still willing to keep at it until I get it right.
  • I’m will to keep exploring this until food becomes my friend.

 

For those of you that tap, you can use this script. Start at the top of the head and go through the armpit point. Tap one sentence on each point.

If you don’t know about tapping yet, please go to my website and download the Quick Start Guide:   www.MakingWeightLossEasy.com

Then you will be able to get started.

 

First set – give it a SUD level first.

I blew it again.

I wonder if I’ll ever get it right.

I do so well for a while and then I blow it again.

It’s just too hard to face the feelings that come up.

I’m out of control again.

I just hate myself when I do this.

This anxiety is just too hard to control.

I wonder what’s wrong with me.

 

Second Set – do this when your SUD level is at 3 or below.

 

I know there’s something behind all this.

I don’t feel safe yet facing my emotions.

I choose to give it another try.

I’m improving in a lot of ways.

I don’t get out of control nearly as much as I used to.

What is it that I really crave?

I’m not a bad person, but I still need this crutch.

Eventually I’ll get  it right and I accept who I am right now. 

 

If you want some individual help developing healthy habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

 

 

 

What Are Your Triggers?

Do certain things totally set you off to eating exactly the way you don’t want to? What is it that triggers you to be out of control, even with the best of intentions? Knowing what these triggers are can help you be prepared and forewarned! It may include anything from the following list, or there may be others you can think of…

  • Being home alone at night
  • Being tired
  • Being with friends or family
  • Not having any plans for the weekend
  • Going by a favorite vendor (i.e. ice cream parlor or bakery)
  • Having to do something you don’t want to do
  • One bite of sugar
  • One bite of salty snack food
  • Getting way too hungry
  • Not feeling good about yourself
  • Not fitting into your clothes
  • Going clothing shopping
  • Being at a party
  • An upcoming vacation or special event

 

What else can you think of? What food or foods you reach for in these situations? Do you eat anything in sight, or are your cravings very specific – such as chocolate cake from the bakery down the street, your favorite brand of pizza, popcorn with a certain seasoning?

Knowing all this, what can you do about it?

  1. Plan a substitute. If you eat when you are tired, what else can you do to energize yourself? Maybe take a relaxing bath? Maybe dab yourself with peppermint essential oil? Maybe take a short nap or sit down and read a good book?
  2. What food(s) can you substitute that will be less harmful? Maybe sweet fruits instead of cookies, raw veggies with seasoned salt instead of chips?
  3. How can you avoid being in that situation to begin with? I.e., if you are home alone on the weekend, could you have made plans with friends?

Remember that best results come from working one step at a time. Target one thing that triggers you and work on that first. When you have it under control, go on to the next trigger. This will give you slow but steady progress, the kind that keeps the weight off because you are changing your habit patterns.

 

If you want some individual help developing healthy habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Reach Satiety with Real Food

Want to lose weight and have fun at the same time? One way to do so is to eat real food. And what exactly is real food? With all the packaged and fast food flooding the market, the real deal has gotten lost in the shuffle.

Real food is food that is close to its natural state. It is eaten raw or cooked, often flavored with natural herbs and spices to enhance the flavor even more. It is preferably local and or organic, but any food close to its original form is a winner today.

Take apples for example. You can bite into a local apple right from the tree. Nothing is more tasty! One step removed is to buy apples in a store, from somewhere close by. Next step is to buy apples from far away, like across our country or from another country.

Let’s say you want apple sauce. Best is to make your own. I make mine in a slow crock pot and let it simmer overnight for about 7 hours. I put some water in the bottom of the crock pot, add a layer of apples (which I have picked from a local orchard). Then I add a layer of cut up unsulfured apricots, some cinnamon, and dash of clove, ginger, and salt. I keep layering like that until the pot is filled to the brim, cover it, turn it on low, and let it do its thing. In the morning I wake up to a scrumptious smell. I take off the lid and use an old-fashioned potato masher to mash the apples into sauce. When it cools I leave out a big bowl of it to eat over the next few days, then I put the rest in jars and freeze it to enjoy during the winter months. There’s nothing better than eating something that good at a time of year where nothing too fresh is to be found.

If you’re not into making your own, the next step would be buying organic applesauce – but it just can’t hold up worth a nickel to what you can put up yourself. Next would be to buy applesauce in the supermarket – it sort resembles the real thing, and at least isn’t harmful if it is preservative-free. But it just doesn’t have the satiety that eating the real thing produces.

How does this affect weight loss? When you take time to enjoy the flavors of food, and eat food that really has taste, you are more likely to feel satisfied after the meal and move on to something else besides food. The 32 chews per bite is a good taste test here. If you chew a lot and don’t find flavor in any bites, it’s an indication that the food doesn’t have much nutritional value and probably won’t leave you feeling satisfied. It’s just not real food. You will be more likely to continue eating all day long, because you haven’t taken in what you need to nourish the body.

As an aside, when you eat really good food, you can also tell when it’s time to stop. When you’ve eaten what your body needs, food no longer tastes as good. That’s an indicator that it’s time to move on to something else.

One way to work with this is to keep a satiety chart or journal. Rate each food you eat on a scale of 1-10, 10 being the most satisfying. Be sure to chew the food a lot so you give it a fair chance. Then see which foods you have really enjoyed eating, which ones left you feeling nourished. Slowly increase your intake of those foods and see what happens. Is it more fun than counting calories or restricting yourself to tiny portion sizes?

 

If you want some individual help developing healthy habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

How Do I Know When I’m Hungry?

Do you eat when you’re not hungry? Do you know what it feels like to be hungry? Often people who want to lose weight do not experience what real hunger feels like in the body. In order to know when you’ve had enough food, you need to know what sensations come up when your body needs more fuel. If you eat when you’re not hungry, you will never reach a satiation level because your body does not need food.

It’s good to eat when you’re at a moderate level of hunger. If you eat when you are just a little hungry you have less digestive fire going and your body will not handle the food quite as effectively. But if you wait until you get too hungry, you will want to devour everything in sight! Somewhere in the middle is a happy medium. If you rated your hunger level on a scale of 1-10, you would do best by waiting awhile if the level was a 2 or 3, eat when it was at least 4, and remember to eat sooner if it goes up to an 8 or higher.

When hungry you will feel emptiness in your stomach and maybe growling. Your concentration will decline because your body is signaling you to take care of feeding it. You might even start to get a headache, get cold, or get irritable. The signs will be a little different for everyone, so it’s best to start studying your own make-up and then heed the signs and signals.

 

If you want some individual help developing healthy habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

I’m Too Busy to Eat Well

Do you want to lose weight, but always have an excuse as to why you can’t take time to eat well? Does life get in the way of your efforts, or you have other things you’d rather do than pay attention to your food? If you have this push-pull going on within yourself, here’s a script to tap on.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How strong is your belief that you just don’t have time to eat well? Ten means you really don’t believe you have/can take time out to eat well (or, that you don’t want to take the time). Lower numbers indicate some resistance, but also some resolve to do it.

 

Let’s start tapping at the karate chop point.

Even though I just don’t have time to eat well, I deeply and completely love and accept myself.

Even though I’m just too busy to get and prepare good food, I deeply and completely love and accept myself.

Even though I want to release this extra weight now without putting any effort into it, I accept who I am and how I feel.

 

Top of Head: I really want to be slim and healthy.

Inside the Eye: But I’m not much of a cook.

Outside the Eye: I don’t like to food shop and plan meals.

Under the Eye: There are so many other things I’d rather do with the time.

Under the Nose: It’s easier to just grab something.

Under the Mouth: I’m really too busy to eat well.

Collarbone: There’s too much going on in my life.

Underarm: I just don’t have time to pay more attention to food.

Top of Head: I want to release the pounds without effort.

Inside the Eye: I usually just grab something on the run.

Outside the Eye: I’m in the habit of not paying attention to what I eat.

Under the Eye: I’m already hungry when I come home from work and it’s too late to cook.

Under the Nose: I’m too tired after work to prepare lunch to take the next day.

Under the Mouth: I don’t know where I’ll fit in the time.

Underarm: I don’t know how to make this work, and part of me doesn’t want to be bothered.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED TO TWO OR BELOW AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I choose to start making some efforts now.

Inside the Eye: One small step at a time.

Outside the Eye: Any action in the right direction is better than none.

Under the Eye: I really can’t expect to be successful without any efforts.

Under the Nose: I’ll get out of this what I put into it.

Under the Mouth: I want to be slim and also healthy.

Collarbone: This remaining resistance to eating good food.

Underarm: I choose to do something different, something that will help. Small goals can help me get going. I’m willing to give it a try now. I can think of many ways to start.

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help starting to release unwanted pounds NOW, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Cravings Pass in Two Minutes

Research has shown that if you have a craving and wait two minutes, the craving will pass. If this is true, then stalling for a little time can help you pass up those cookies, ice cream, chocolate, donuts, chips, or whatever else is calling you.

If a craving is strong, two minutes can be a long wait. So, what can you do to pass the time of day and say no to those tempting foods.  Here are some ideas…

  • Take 12-15 deep breaths
  • Take a short walk, even around your house or hallway at work
  • Tap: “This craving for (fill in the blank with what you crave)”
  • Do some short task to take your mind off of it, like making a phone call, folding laundry, or making a shopping list
  • Read a book of inspirational quotes

How about making a list of your own ideas? I bet you’ll come up with lots more! And, please share them on this blog so others can also benefit.

 

If you want some individual help working on knocking out those cravings,  please give me a call and we’ll do some tapping to get you started (317-445-4203). 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Eat with the Sun

This food secret comes from Ayurveda, the ancient Indian system of health. Ayurveda means ‘the science of longevity’ and practical tips from this system can be used to maintain or restore health as well as to achieve our ideal weight.

Just as the sun is the center of the solar system, our solar plexus (the area around the navel) is the center of our body. When the sun is at its zenith, it is strong and fiery and we need to watch out or we’ll get burned by the heat. Our bodies imitate the sun, so our digestive fire is also strongest midday. For this reason, it is best to eat our largest meal between 12 noon and 2 pm. The ‘fire in the belly’ is at its zenith and it helps us burn up what we eat, and gives the body ample time to metabolize what it has taken in. This helps us maintain our ideal weight as well as stay healthy.

If we eat our main meal later in the day, our digestive fire is definitely down, like the setting of the sun. Therefore Ayurveda says to eat lightly at night, i.e. soup and toast or a grain/veggie dish. That way the body is not straining to process our last meal and we can go to bed feeling light. Then the body can gear up for cleansing and elimination while we are sleeping – just the way nature intended.

Think about it – the word breakfast means break fast. Eating light and earlier at night gives us a longer fasting period so wastes can be amply eliminated. However, with our modern lifestyles, eating earlier at night and eating our main meal midday can be challenging. Here are a few pointers on what you can do:

  1. Cook large amounts and freeze serving size portions to heat up quickly.
  2. Prep foods, especially veggies, in advance.
  3. Use a pressure cooker for faster cooking.
  4. Partially cook food in the morning and then put it in a wide mouth thermos to finish cooking while you are at work.
  5. Cook simple meals. It is healthier to eat simply, and saves a lot of time too.
  6. Put up food in the summer and fall that you can pull out of the freezer in the winter.

Have other pointers? Please post them so others can benefit too.

If you are ready to make a plan to achieve your weight goals, call me at 317-445-4203 to set up a free consultation or single session starter. We will work out a success plan that meets your unique needs.

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com    Both group and private sessions are available.

 

Time and Space for Food

Do you eat on the run? Eat while you’re multitasking? Do you hate to spend time eating because you have so many other things to do? Do you inhale your food? If you answered yes to some or all of these questions, you are leading a typical American lifestyle. As time goes on we get more and more pressed to get ‘stuff’ done (although I often wonder how much of this ‘stuff’ really needs to be done and what positive impact it is having on our life).

Because so much is crammed into a day, the average person doesn’t give much thought to or emphasis on: making eating a sole activity, sitting in a designated space to eat, or leaving time and space to cook on a daily basis. Focusing on any one of the above can lead to vast improvements in your eating habits and awareness of the effects food is having on your body and mind. You can then easily develop a good eating routine which will help keep you slim, energetic, and healthy.

Let’s take a look at the first two categories above: making eating a sole activity, and sitting in a designated space to eat. Much of our eating is done in a car, in front of a computer, in front of a TV, and eating while reading. Sound familiar? This gives us little time to pay attention to our food or to the other activity we’re engaged in. Our attention is always split. With a little attention, we can effortlessly move into a much better habit pattern.

Making eating our sole activity yields great benefits, such as learning what effect food has on our body, breath, and mind; seeing what foods we digest easily (or not); taking time to chew food well (i.e., 32 times per bite); and enjoying the flavor of food. If we don’t enjoy the flavor of the food, usually the food is processed and covered with flavor enhancers, artificial flavorings, preservations, refined food items, etc. As we pay more attention we pick these foods less because they are really not enjoyable to eat. We might even notice that they taste awful and we don’t feel at all satisfied when we eat them! This allows us to spontaneously make better food choices, and more easily reach and sustain a healthy and ideal weight.  Plus, research has shown that it takes about 20 minutes for eating to register in the satiety center of the brain. Therefore, if we eat slowly we will feel more satisfied and less likely to snack. On the other hand, if we gobble our food down, we will probably get hungry sooner and be more likely to snack or eat anything on hand/convenient.

To help yourself with the process of making eating your sole activity, it helps lots to have a designated place to eat. At home, make this a spot away from distractions, such as in your dining room or kitchen. Let the space be clean, clear, and attractive so you are not distracted by clutter, mail, and other things going on. You might even want to put energy into having a nice tablecloth, dishes, flatware and napkins. Some candles or an aromatherapy lamp might also add a nice touch.

 

At work, be sure to get out of your workspace. Eating there is a toxic habit and can really make you sick. Go to a designated staff room, or eat outside or find a healthy place to eat near your workplace. The mental break from work will also refresh you so that you accomplish more work in less time when you return.

Initially, you might fight yourself on this one if you’re used to eating on the run. Some journaling might be useful for recording your thoughts, emotions, and body sensations. Also do some tapping (if you don’t know how to tap, find out by going to: http://www.makingweightlosseasy.com/QS-opt.html ). You are making a statement that taking care of you is now important, despite your past conditioning or present pressures.

Remember that the mind always finds an excuse and resists doing new things that are beneficial. But there’s another part of the mind that’s ready to move on and help us improve ourselves. Let that part of the mind be victorious!

If you are ready to tweak your schedule to make good eating a priority, call me at 317-445-4203 to set up a free consultation or single session starter. We will work out a success plan that meets your unique needs.

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com    Both group and private sessions are available.

 

Eat All Six Tastes

Even though there are emotional causes and limiting beliefs that contribute to weight gain, it still helps to look at our actual diet and what kind of balance we are creating with it. In the West balance is based on having enough protein, carbs, fats, vitamins, minerals, and water.

But in the East, balance is created based on taste. We feel satisfied after a meal when we have the right combination of tastes, and have all the tastes included. In Ayurveda, the ancient Indian ‘science of longevity’, we need six tastes each day to have a balanced diet. They include three that are familiar to us in the West: sour, salty, and sweet. The other three are less familiar and we tend to eat them a lot less too. They include: bitter, pungent, and astringent. Sour foods include things like citrus, yogurt, Concord grapes, and green apples. Salty foods include salt itself, and celery. Sweet food in Ayurveda includes many foods with substance. So we are not just talking about sweeteners and fruits, but also meats, butter, milk, many beans and grains, and some vegetables.

Going to the less familiar list, bitter foods include sesame and sunflower seeds, some herbs and spices (like sage, cumin, and cinnamon), and some green leafy veggies (like collard greens and dandelion greens).  Pungent foods are sharp. They have a kick to them. Some are very heating, like chilies. Others are less heating, like onions, garlic, ginger, and many spices. Many of them are good digestive aids. Astringent foods have a quality of drawing water out of tissues. They include sesame seeds, many beans, many fish, butter, some spices (like coriander, cumin, saffron, and fenugreek), some grains (including buckwheat, rye, and barley),many fruits (including apples, bananas, peaches, pears, and plums), and  peanuts and walnuts.

While all of us need all six tastes daily for balance, we need them in different amounts. If you have a constitution that is thin and wiry and tend to have a nervous disposition, then you need more sweet, salty, and sour food. If you constitution is more stout and strong-boned and you have trouble getting going on things, then you need more bitter, astringent, and pungent foods. If you are very active, have a medium/muscular build, tend to anger easily, and are very organized, then you need more sweet, bitter, and astringent foods. To learn more about this, a good starting point would be to read an introductory book about Ayurveda, such as Ayurveda: The Science of Self-Healing by Vasant Lad or Prakriti, Your Ayurvedic Constitution by Robert Svoboda.

Traditional Chinese Medicine also focuses on balancing one’s diet by taste (as well as by color). The five tastes in this system include: sour, bitter, sweet, pungent, and salty. Each taste is also connected with a time of year and a color. Sour goes with spring and the color green. Bitter goes with summer and the color red. Sweet goes with Indian summer and yellow-orange shades. Pungent goes with fall and the color white. Winter goes with salty and the color black (also dark blue and brown). In this system balance is created not only by having all the tastes, but also by having all the colors. Therefore there may be more to it than just aesthetics if you eat a colorful meal!

 

If you are ready to tailor your food plan to achieve your ideal size and shape, call me at 317-445-4203 to set up a free consultation or single session starter. We will work out a success plan that meets your unique needs.

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com    Both group and private sessions are available.

 

I Want to Lose Weight Without Any Effort

Do you want to lose weight, but have a million excuses not to? Does life get in the way of your efforts, or you have other things you’d rather do than pay attention to your food? If you have this push-pull going on within yourself, here’s a script to tap on.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to find excuses not to make efforts? Ten means you have lots of excuses. Lower numbers indicate some resistance, but also some resolve to do it.

Let’s start tapping at the karate chop point.

Even though I find lots of reasons to not release this extra weight, I deeply and completely love and accept myself.

Even though I wanted to be slim without any effort, I deeply and completely love and accept myself.

Even though I want to release this extra weight now and not have to think about it anymore, I accept who I am and how I feel.

 

Top of Head: I really want to be slim.

Inside the Eye: But I’m not much of a cook.

Outside the Eye: I don’t like to food shop and plan meals.

Under the Eye: There are so many other things I’d rather do with the time.

Under the Nose: It’s easier to just grab something.

Under the Mouth: I don’t like the taste of healthy foods.

Collarbone: I feel deprived if I can’t eat what I want.

Underarm: It’s too much work to pay attention all the time.

Top of Head: I want to release the pounds without effort.

Inside the Eye: I want to eat what everyone else is eating.

Outside the Eye: Other people can be slim without effort. Why can’t I?

Under the Eye: I conveniently forget my resolve when I feel tired or pressed for time.

Under the Nose: I have lots of reasons why I don’t eat well.

Under the Mouth: And lots of reasons why I should eat well.

Underarm: In the end, I reward myself with the foods I really want to eat.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I choose to start making efforts now.

Inside the Eye: One small step at a time.

Outside the Eye: Any action in the right direction is better than none.

Under the Eye: I really can’t expect to be successful without any efforts.

Under the Nose: I’ll get out of this what I put into it.

Under the Mouth: I want to be slim and stay slim.

Collarbone: I want to have lots of energy and look great.

Underarm: I choose to do something different, something that will help. Small goals can help me get going. I’m willing to give it a try now. I can think of many ways to start.

Also write down whatever comes up for you when you tap, and also tap on that. 

If you want some individual help starting to release unwanted pounds NOW, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Food Just Tastes Good

Do you eat too much because food just tastes good to you? It’s hard to eat a little and then stop because it’s pleasurable to eat. You will feel deprived if you give up food, and don’t see another way to give yourself a little reward.

If this applies to you, here’s a script to tap on. If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

 

Give this challenge a SUD level: How hard is it to control your eating, because you just enjoy the taste of food? Then let’s start tapping at the side of the hand point.

Even though I just love the taste of food, I deeply and completely love and accept myself.

Even though I eat too much because I enjoy eating, I deeply and completely love and accept myself.

Even though the good taste of food causes me to eat too much, I accept who I am and how I feel.

 

Top of Head: I like the taste of food.

Inside the Eye: Once I start it’s hard to stop.

Outside the Eye: Food just tastes good.

Under the Eye: It’s a source of pleasure.

Under the Nose: It’s a source of enjoyment.

Under the Mouth: Candy, cookies, and cake just taste good.

Collarbone: Chips and other salty snacks are also so tasty.

Underarm: Almost anything that puts on pounds tastes good to me.

Top of Head: I don’t know how to stop once I start.

Inside the Eye: I deserve to enjoy food, in any amounts I want.

Outside the Eye: Eating what I want is more important than being slim.

Under the Eye: I’m just not motivated.

Under the Nose: Food is just too enjoyable.

Under the Mouth: I don’t really want to give it up.

Underarm: I love food and enjoy the taste of it.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: Food is tasty but I don’t look so good.

Inside the Eye: Food is tasty but I don’t feel so good.

Outside the Eye: This excess food is affecting my health and well-being.

Under the Eye: I don’t feel good about myself with these extra pounds.

Under the Nose: I really do want to be slim.

Under the Mouth: There are other things that are enjoyable besides food.

Collarbone: I choose to find some healthy substitutes.

Underarm: I don’t want to live just for food. I choose to find other pleasures in my life.

 

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help breaking free from attachment to food, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Tips to Pace Your Eating

Did you know that we tend to eat more when we eat with other people? One study showed that we eat 35% more when we eat with one other person (vs. eating alone), and that we can eat as much as 96% more when we eat with seven other people.

This happens because we unconsciously pace ourselves to eat at the same rate as those around us. We also tend to eat what they eat. I.e., we have dessert because they are having dessert, vs. our usual habit of not even thinking about dessert.

Because it is enjoyable to eat with others, it is helpful to have some pointers to help you eat less and eat the right foods for your body, regardless of who you are eating with.

One thing you can do is to start eating after others have started eating. If you eat faster than others, you will tend to eat more so that you finish eating at the same time as the slower eaters. By starting later, you can finish at the same time with less or no additional food.

Another tip is to pace your eating with the slowest eater. Eat at the same rate they do and you will most likely only eat what is on your original plate.

A last tip is to plan ahead what you will eat, and how much of it. Rather than deciding what you will eat while you are actively eating, make a plan and stick to it. Your body will know in advance what you need to eat at that meal. It’s just a matter of tuning in and paying attention.

If you want some individual help developing in figuring out an effective eating strategy for yourself, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Clear Clutter to Lose Weight

Here’s a unique way to release those extra pounds – clear the clutter out of your house. There is often a direct correlation between having things piled up at home and piling on the pounds. One study (referenced in Lose the Clutter, Lose the Weight by Peter Walsh) showed that people with cluttered homes were 77 percent more likely to be overweight or obese.

Rather than struggling with food, consider focusing on slowly and systematically clearing out the clutter. This might include:

  • Cleaning out your kitchen cabinets
  • Cleaning out your closets
  • Getting rid of old clothes
  • Cleaning out and organizing your desk
  • Going through old papers and files
  • Organizing all your ‘electronic stuff’
  • Emptying all trash cans
  • Cleaning out your junk drawer

When you’re done, you can move on to one or more of the following

  • Be mindful of what you buy, so you have less new stuff coming into your home
  • Do a good house cleaning
  • Set up a system to handle mail
  • Think of ways to create more empty space in your home

Unless you’re going out of town, consider spending some time this upcoming holiday weekend starting on something. It could be as small as cleaning out one drawer in your dresser or desk. But it’s a start! Then plan what your next task will be and when you will tackle it. Or, you might want to go full steam ahead this weekend and address several things on the above list.

Whenever I clear the clutter, I feel lighter, the room looks lighter, I can think more clearly, I feel like a weight has been lifted. It’s a great feeling! Several of my weight loss clients have reported losing weight while they were clearing out the clutter. Why not do your own experiment and see!

 

If you want some individual help working on any resistance you may experience in clearing the clutter,  please give me a call and we’ll do some tapping to get you started (317-445-4203). 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

One Reason Why You Might Not Be Slimming Down

I just attended a very interesting class with Oliver Wenker, M.D. He addressed gut health and brain health. He emphasized the importance of having a healthy, balanced gut ecology for overall health, and especially for good mental functioning. Maintaining a healthy weight is also included in this mix.

The gut is sometimes called the second brain, and what we feed it makes a huge difference in how we feel and function. Things that help maintain or restore a healthy gut include: good diet, probiotics, and exercise. Here are a few pointers for each…

  1. Diet: avoid processed foods, fast foods, fried foods, white flour and sugar, excess carbs. Favor lots of veggies and lean protein, 1-2 pieces of fruit a day (more can create blood sugar imbalances), some seeds and nuts, small amounts of whole grains, and a little organic dairy if your system tolerates it well. Healthy fats are also very important for a strong system and for burning body fat and losing weight. They include: olive oil (raw or lightly heated), coconut oil, avocado oil, and avocado. Home cooked meals are the best. Eating out gives usually gives us an excess of unhealthy fats, sugars, and salt, so it’s best to keep it to a minimum.
  2. Probiotics are essential for a healthy gut. You can take a good quality probiotic, or eat sauerkraut and other fermented veggies, home-made yogurt, organic apple cider vinegar, kombucha, or other properly fermented foods.
  3. Exercise: the body needs it for good functioning of all body systems. It can be as simple as walking five days a week, 30 minutes a day.

 

Aside from health, all of this impacts our weight. If you are stuck at the same weight, even though you really are not eating an excess of calories and you are exercising, then making changes in your gut ecology should make a huge difference. Since all calories are not created equal, it pays to take in calories from high-quality foods.

In addition, diet and exercise keep our minds sharper and clearer. Alzheimers is now sometimes being called Type 3 Diabetes. For some people, poor diet reflects in the brain rather than in blood sugar levels. According to Dr. Wenker, poor diet first impacts the hippocampus. It shrinks and so does our mental functioning and emotional balance. If kept up, dementia can follow.

Some good sources for more information include: Grain Brain by David Perlmutter, M.D., The Virgin Diet by JJ Virgin, and Fat for Fuel by Dr. Joseph Mercola. Also check out Dr. Wenker’s blog post, Dr. Oliver Wenker, Young Living Snake Oil Salesman at: https://essentialoilskeptic.wordpress.com/2015/02/09/dr-olivier-wenker-young-living-snake-oil-salesman/

If you want some individual help working on your diet and exercise program, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Yoga + Weight Loss

As a practitioner of yoga for forty years, I know that yoga is the deepest therapy you can possibly use. It addresses every level of our being: body, breath, mind, emotions, and spiritual self. Because of this, it can be used with many other complementary therapies for tremendous impact and change.

With this in mind, I am now starting a program that combines all my weight loss tools with yoga, called “Yoga + Weight Loss”. This program is designed to give you everything you need to work on effectively reaching your goals using several modalities at once to create a powerful synergy and accelerate your progress.

The class will meet for 1 ½ hours a week and will include:

  • Yoga class (bring your own mat)
  • Emotional Freedom Techniques (EFT)
  • Hypnosis
  • Neurolinguistic Programming (NLP)
  • Therapeutic Grade Essential Oils
  • Food Tips
  • Food Engineering

Approximately half the time will be spent on yoga, and the other half on other modalities. You will find it easier to reach your goals if you also practice at home between sessions. That will be up to you.

Here are some details about the series.

When: Thursday nights, 7/6-7/27, 6-7:30 PM

Where: Inner Peace Yoga Center, 5038 E. 56th St., Indianapolis, IN 46226

Cost: $150

Registration: Call Carol at 317-445-4203 or register online at: http://www.makingweightlosseasy.com/pay-mwle.html

Registration is required by 7/3/17.

Healthy Chocolate for Weight Loss

Our society is rather fat phobic. Whenever someone wants to lose weight, they think in terms of cutting fats out of their diet. And to some degree, this can counterbalance the tendency of Americans to eat way too much fat, and fat of the wrong kind. But somewhere in the middle there’s a balance.

Not all fats are created equal. And today coconut oil is being touted as the healthiest of oils to eat (in addition to unheated olive oil). Research is showing that coconut oil aids in weight loss. This is because it is made up predominantly of medium chain triglycerides that burn up quickly in the body. In contrast, polyunsaturated oils like corn and soy are largely made up of long chain triglycerides that the body metabolizes slowly and tends to store as fat, rather than burning them up. Cooking with coconut oil has also been shown to reduce waist circumference and abdominal obesity (and therefore the risk of heart disease).

You can cook and bake with coconut oil. Here’s a fun recipe for making your own chocolate with it that really tastes good…

1 part coconut oil                   1 part cocoa powder   Honey to taste

Optional: chopped nuts

Mix oil and cocoa powder (heat oil first if solidified). Add honey and nuts and mix in. Place in a shallow bowl, or glass storage container ,or a plate lined with waxed paper, or pour into candy molds. Put in frig to set.  Note: Be sure to use good quality organic oil for good taste.

If you want some individual help developing healthy habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Eating in Silence

How often do you pay total attention to your food and eating? If you’re like the average American, the answer will be ‘not much’. Often we eat while talking to other people. When alone, we distract ourselves by eating and working on the computer, reading, watching TV, or driving. We give little value to the food we put into our mouths, and even less to creating an environment to enjoy our food and digest it well.

Why do we do this? First, our fast-paced culture encourages it. Work and going, going, going become more important that taking care of ourselves. So we feel like we’re wasting time cooking and eating. The ironic part is that as we gain weight and develop diseases caused by poor food choices and eating habits, we become obsessed about our bodies, our weight, and what we’re eating. Wouldn’t it be easier to just pay attention in the first place?

When we do, we might notice that it feels lonely to eat alone so we distract ourselves with TV, emails, or whatever. The flip side of the coin can be equally problematic – if we eat with others we feel socially satisfied but are usually not paying attention to what we eat and how we eat it.

One way to reverse all this is to spend some time eating in silence. That means not talking, and also making eating your absolute sole activity. How often you do this depends on you. Maybe you can manage one meal a day or one meal a week. Perhaps you’d like to do a weekend marathon of all meals. Maybe you can do it with the people you eat with, and make it an adventure and learning experience for them too.

What will come up will be totally unique to you. Often emotions and feelings that have gotten attached to food will come up – maybe sadness, or loneliness, or inadequacy. If you allow yourself to just sit with it, it will probably pass in a few minutes.

This exercise is a great opportunity to also get in touch with how much you need to eat and what foods you need to eat. My experience doing silence retreats and leading others on them is that almost everyone realizes they eat way more than they need to for sustaining their bodies. Personally, from eating almost all meals in silence for several months, I found after a while that I could just look at food and know if it was right for me. I could smell food and know that it would sit well in my body, or create cravings, or be totally satisfying, or be exactly what my body didn’t need at that moment. And if I ate more than I needed to, I at least did it with consciousness.

When you reach this level of awareness then foods that used to beckon you (like chocolate, or fries, or sodas) just don’t have the same appeal or pleasure. They can magically become neutral objects with no calling power. Or, you can eat them once in a while and be done. You no longer feel imprisoned by them.

If you’re a person who has felt that food is controlling you, this exercise can put you back in the driver’s seat. What a great feeling to be in charge of your life! This exercise is so simple it seems too good to be true. Are you ready to give it a try?

 

If you want some individual help developing healthy habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Stress Eating

Too much work to do. Just can’t get it all done. I’m tired and I need to rest, but my boss is expecting this work to be finished by tomorrow. If I don’t push myself, I’ll miss out on closing this deal (or getting a promotion, or keeping my job, or living up to my expectations). Do any of these sound familiar to you? If so, you are not alone. As time goes on, we have more and more to do and less time to do it.

A common response is to turn to food to buffer the demands that: 1. are made on us, and 2. we make on ourselves. Food becomes a convenient and acceptable way to give ourselves a break from it all. While we’re eating, we are not thinking about all our worries and emotional responses to the overload. We’re just enjoying some time out, and rewarding ourselves for all our efforts.

However, we rarely enjoy the food while eating this way. Afterwards we put ourselves down for being out of control, or for putting on more weight. Our shortlived ‘fun’ has given us even more challenges to deal with.

How can we take time out without using food? There are so many different ways that it just depends on how much you use your imagination. You can do simple things like take a walk around the block (which can surprisingly change your whole perspective in a short time), sit and do nothing, read something funny or inspirational, call a friend whose presence is comforting, or take a breather.

Breathing is the quickest way to affect a change in your nervous system and switch your perspective. Here’s a simple method you can use.

Sit in a chair with your head, neck, and truck straight. Focus on the area  between the two nostrils. Feel the air going in the nose and out of the nose. Breathe comfortably, without tension or strain. You might notice that after a while your breath gets slower, which is a good thing. As you tune in to the feel of the breath, see if you can notice that the breath is a little cooler on the inhalation and a little warmer on the exhalation. This is because the air has been heated by the body before it is exhaled.

Do this for a couple of minutes. Then see if you feel more physically and mentally relaxed. Has your perspective changed? Do you feel refreshed? If so, it’s time to resume your activities. If not, you may want to breathe this way for a few more minutes. With regular practice you will be able to relax in less and less time.

It’s best to do this exercise twice a day. After a while it will become part of your regular pattern to stay aware of your breath. And with this awareness will come a more balanced and comfortable breathing pattern. At this point, some of your eating habits may reverse themselves – the more centered we are the easier it is to eat what our body really needs, and eat it at meals rather than throughout the day or night.

 

If you want some individual help breaking free from your stressful habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Gratitude Journal

Do you focus more on your failures than your successes? Many of us get in the habit of concentrating more on what we do wrong than what we do right. Then you feel badly for failing and give in to a “What difference does it make?” mentality.

Translated into food, when you focus on failures the result is often eating all the stuff you vowed to not touch, because it no longer matters. That spirals downward into days of eating sweets, junk food, binging, and other behaviors that you want to get rid of. After that, it’s much harder to get back on track.

Putting food aside, wouldn’t it be lovely to focus on your successes and all the things you have to be thankful for? One way you can do this is to keep a daily Gratitude Journal. Every day, write down all the things you have to be thankful for. You can repeat something for as many days as you want. Then see what effect this has on:

  • Your eating habits
  • Your confidence level
  • Your self-esteem
  • Your enjoyment of each day
  • Your ability to bounce back from disappointments

While not focusing directly on food, you may find that your eating habits change for the better anyway!

 

If you want some individual help working on ways to be more effective, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions. To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

Oola: Life Balance for Food Balance

Often when people gain weight, some aspect of their life is out of balance. The Oola Guys are a great source of insight as to how to find and correct your weak link.

According to them, they create balance with the 7 F’s:

  • Finance
  • Fitness
  • Family
  • Friends
  • Faith
  • Fun
  • Field (career)

Identify your weak link(s) and see what you can do to strengthen it. You may find that the weight comes off on its own when you do.

Who are the Oola Guys? They are two chiropractors who joined together to help people enrich their lives. They are also connected with Young Living, and Gary Young created an essential oil blend for each of the 7 F’s, in addition to Oola Grow and Oola Balance blends.

I am presently reading their new book and highly recommend it:

Oola for Women: How to Balance the 7 Key Areas of Life to Have Less Stress, More Purpose, and Reveal the Greatness within You. It is available on Amazon for $10 or less.

 

If you want some individual help working on a weak link or obtaining some of the oils, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

 

Food Zones

Sometimes a behavioral change can make a big difference in how you eat and how effortless it can become to get rid of those extra pounds.

One change you can make is working with food zones. These are the places where you eat. Examples are: dining room table, kitchen table, on couch in front of the TV, at desk at work, at desk at home, in car, standing up in the kitchen. Some of these were meant to be places to eat, i.e. the first two on the list. Others were not meant to be places to eat, but have become so. This is often because people don’t consider eating a significant enough activity to make it a sole activity. It is also because of our multi-tasking culture.

Think about it – see yourself mindlessly eating while you check emails or watch a program on TV. How much attention are you actually giving to the food you put in your mouth? How can you tell when you’re full, if the food is agreeing with you, what effect the food is having on your physical body, mind, energy level, breathing? Is it any wonder that you are slowly putting on pounds and not understanding what foods are best for your health and weight?

If your health and weight are important to you, targeting food zones is a good place to start making some adjustments. They may not be easy at first and you might already feel the resistance rising, but making these changes should yield huge benefits.

First, write down all your eating zones. Your goal, over time, will be to reduce them as much as possible, hopefully to the first two (eating in restaurants is a separate issue). That way you’ll be eating at a table that was meant to be used for meals. You can take time to chew, see how you feel, find the exact point at which you know you’re done, etc. Feel free to start small – take out the food zone that presents the most glaring problem (and probably makes you feel the most uncomfortable not being an option any more).

Chances are, you’ll start eating less at meals and cutting out snacks (which are rarely eaten in one of the first two zones). You’ll also start to really experience the taste of foods. If you even just lost a couple of pounds a month doing this, you’d be down 24 pounds in a year – quite a chunk!

If you want some individual help starting to find other ways to reward yourself, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

I Feel Deprived When I Can’t Eat What I Want

Do you want to lose weight, but don’t want to give up your favorite foods? Does being slim really appeal to you, but your desire to reward yourself with food is stronger?  If you have this push-pull going on within yourself, here’s a script to tap on.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How much do you feel deprived when you can’t eat what you want? Ten means you feel really deprived. Lower numbers indicate some feelings of loss, but not much.

Let’s start tapping at the karate chop point.

 

Even though I feel deprived when I can’t eat what I want, I deeply and completely love and accept myself.

Even though I deserve to reward myself with food, I deeply and completely love and accept myself.

Even though I really don’t want to give up any foods I love, I accept who I am and how I feel.

 

Top of Head: I feel deprived without my favorite foods.

Inside the Eye: These foods and snacks are an important part of my life.

Outside the Eye: I work hard and deserve a food reward at the end of the day.

Under the Eye: I can reward myself in other ways, but I usually choose food.

Under the Nose: I like eating my snacks when I’m home at night.

Under the Mouth: I love my carbs.

Collarbone: I feel deprived if I can’t eat what I want.

Underarm: No one should tell me what to eat.

Top of Head: I want to release the pounds without effort.

Inside the Eye: I want to eat what everyone else is eating.

Outside the Eye: Certain foods just go with certain times of the day.

Under the Eye: I grab for things at work when I’m tired or stressed. How else would I cope?

Under the Nose: I use food to get through life. It helps me relax.

Under the Mouth: I’ve done it for a long time.

Underarm: It’s hard to stop now.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I choose to start making efforts now.

Inside the Eye: One small step at a time.

Outside the Eye: What else can I do to relax?

Under the Eye: What else can I do to cope with stress?

Under the Nose: These foods are part of my daily ritual, but maybe I can substitute something else. What else can I reward myself with?

Under the Mouth: I can at least sit down and pay attention when I eat.

Collarbone: I can decide in advance how much food I need to feel satisfied.

Underarm: I can substitute something less harmful. Small goals can help me get going. I’m willing to give it a try now. I can think of many ways to start.

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help starting to find other ways to reward yourself, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

I Want to Lose Weight without Any Effort

Do you want to lose weight, but have a million excuses not to? Does life get in the way of your efforts, or you have other things you’d rather do than pay attention to your food? If you have this push-pull going on within yourself, here’s a script to tap on.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to find excuses not to make efforts? Ten means you have lots of excuses. Lower numbers indicate some resistance, but also some resolve to do it.

Let’s start tapping at the karate chop point.

Even though I find lots of reasons to not release this extra weight, I deeply and completely love and accept myself.

Even though I wanted to be slim without any effort, I deeply and completely love and accept myself.

Even though I want to release this extra weight now and not have to think about it anymore, I accept who I am and how I feel.

 

Top of Head: I really want to be slim.

Inside the Eye: But I’m not much of a cook.

Outside the Eye: I don’t like to food shop and plan meals.

Under the Eye: There are so many other things I’d rather do with the time.

Under the Nose: It’s easier to just grab something.

Under the Mouth: I don’t like the taste of healthy foods.

Collarbone: I feel deprived if I can’t eat what I want.

Underarm: It’s too much work to pay attention all the time.

Top of Head: I want to release the pounds without effort.

Inside the Eye: I want to eat what everyone else is eating.

Outside the Eye: Other people can be slim without effort. Why can’t I?

Under the Eye: I conveniently forget my resolve when I feel tired or pressed for time.

Under the Nose: I have lots of reasons why I don’t eat well.

Under the Mouth: And lots of reasons why I should eat well.

Underarm: In the end, I reward myself with the foods I really want to eat.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I choose to start making efforts now.

Inside the Eye: One small step at a time.

Outside the Eye: Any action in the right direction is better than none.

Under the Eye: I really can’t expect to be successful without any efforts.

Under the Nose: I’ll get out of this what I put into it.

Under the Mouth: I want to be slim and stay slim.

Collarbone: I want to have lots of energy and look great.

Underarm: I choose to do something different, something that will help. Small goals can help me get going. I’m willing to give it a try now. I can think of many ways to start.

 

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help starting to release unwanted pounds NOW, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Enhance Weight Loss with Good Digestion

If you are digesting and eliminating food properly, it will be easier to lose weight. The body can reach homeostasis (being in balance) when it has the capacity to metabolize food and eliminate waste comfortably.

With that in mind, it is helpful to take a look at our digestive capacity. Signs of indigestion include: bloating, belching and gas, nausea and vomiting, acidic taste, growling stomach, burning in the stomach or upper abdomen, abdominal pain, fatigue, and mental fogginess.

If you have any of these symptoms, here are some things you can do to aid digestion:

  • Eat only at mealtimes
  • Chew each bite of food 32 times
  • Eat your largest meal midday
  • Avoid drinking with meals
  • Say grace before meals or sit quietly for a moment before you eat
  • Eat only when hungry
  • Eat a simple diet
  • Eat mostly home-cooked meals

In addition, there are essential oils that can aid digestion. These include:

  • Peppermint
  • Fennel and Anise
  • Black Pepper
  • Lemon
  • Ginger

I always recommend Young Living Oils, as they are the purest and most potent. Many of them can be taken internally (including the above ones). If you are interested in finding more about these oils, please contact me.

 

To improve your digestion and elimination, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

It’s Spring and I Still Haven’t Lost Weight

Did you plan to lose weight this winter, but it just didn’t happen? Were you seeing yourself slim for the summer, wearing some of your smaller clothes, and buying some cute new ones? What happened? If you’re thinking, January, February, March, and half of April are already gone and I’m still in the same place, here’s a script to tap on.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to make a New Year’s resolution and not follow through? Ten means you have a great deal of trouble moving on your resolve at all. Lower numbers indicate some effort, with various degrees of follow-through.

 

Let’s start tapping at the side-of-the-hand point.

Even though I can’t get moving to follow through on my resolve to release this extra weight, I deeply and completely love and accept myself.

Even though I wanted to be slim by spring, I deeply and completely love and accept myself.

Even though it’s hard for me to get moving to form my ideal body, I accept who I am and how I feel.

Top of Head: I feel stuck.

Inside the Eye: I planned on being much lighter by now.

Outside the Eye: It’s so discouraging.

Under the Eye: It’s so easy for me to procrastinate.

Under the Nose: Part of me is really afraid to lose this weight.

Under the Mouth: I don’t know who I’ll be without it.

Collarbone: I felt so sure that this is my year to become slim and stay slim.

Underarm: But I still haven’t done anything yet.

Top of Head: I’m afraid to try something new.

Inside the Eye: If it doesn’t work I’ll be disappointed and frustrated.

Outside the Eye: It’s easier to not do anything than to fail.

Under the Eye: I conveniently forget my resolves.

Under the Nose: I tell myself I’ll start next week.

Under the Mouth: But next week never comes.

Underarm: I’m really tired of this struggle.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

Top of Head: I really don’t need to wait for a new year.

Inside the Eye: I can start now.

Outside the Eye: I need to set realistic goals.

Under the Eye: Small acts are better than procrastination.

Under the Nose: I really do want to be slim.

Under the Mouth: I want to have good health.

Collarbone: I want to have lots of energy and look great.

Underarm: I choose to do something different, something that will help. Small goals can help me get going. I’m willing to give it a try now.

Also write down whatever comes up for you when you tap, and also tap on that. 

If you want some individual help starting to release unwanted pounds NOW, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Enhance Weight Loss with Good Digestion

If you are digesting and eliminating food properly, it will be easier to lose weight. The body can reach homeostasis (being in balance) when it has the capacity to metabolize food and eliminate waste comfortably.

With that in mind, it is helpful to take a look at our digestive capacity. Signs of indigestion include: bloating, belching and gas, nausea and vomiting, acidic taste, growling stomach, burning in the stomach or upper abdomen, abdominal pain, fatigue, and mental fogginess.

If you have any of these symptoms, here are some things you can do to aid digestion:

  • Eat only at mealtimes
  • Chew each bite of food 32 times
  • Eat your largest meal midday
  • Avoid drinking with meals
  • Say grace before meals or sit quietly for a moment before you eat
  • Eat only when hungry
  • Eat a simple diet
  • Eat mostly home-cooked meals

In addition, there are essential oils that can aid digestion. These include:

  • Peppermint
  • Fennel and Anise
  • Black Pepper
  • Lemon
  • Ginger

I always recommend Young Living Oils, as they are the purest and most potent. Many of them can be taken internally (including the above ones). If you are interested in finding more about these oils, please contact me.

 

To improve your digestion and elimination, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Spring Cleansing

Now is a great time to lighten up for spring. You can take 1-3 days or even a week to clear the excess out of your system. Here are some options…
1. Do a juice fast with fresh juices (avoid bottled juice).
2. Eat mostly fruits and veggies, soups, salads, smoothies and a few nuts and seeds for a few days.
3. Do an intermittent fast (only one day at a time; can do two days a week). Women, take in 500 calories over the day and men, take in 600 calories over the day. Favor lean protein and veggies.
4. Do a liquid diet. This can include fresh juices, smoothies, blended soups, blended salads, and cooked vegetarian food blended in water to make a soup.
Be sure to get enough rest and light exercise and drink plenty of water.

If you want some individual help starting to find your ideal cleanse, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

What Should I Eat?

Do you have trouble figuring out what to eat, especially if you have limited time, limited knowledge, and/or limited interest? Here are some general guidelines. They are very simple. Nonetheless, if you are used to ‘grabbing’ take-out or eating fast food or a lot of processed / packaged food, it might feel like landing on another planet. 

Best practice is to initiate one change at a time. When you have that one fairly well worked into your routine, then you can add another one. 

  1. Protein: It’s good to eat some at every meal. Beans, organic sprouted tofu, organic tempeh, poultry, and fish are good sources. Try to eat fish that is wild and from the Pacific Northwest US, like wild Alaskan salmon. Fish from other waters contain large amounts of mercury. Factory farmed fish is genetically modified and often the sanitation in the tanks is lacking. Beans are best cooked from dried beans. If using canned beans, avoid cans with lead and BHT. Hummus is also a good alternative. Nuts and seeds also contain protein, but they are also high in fat and calories, so they are listed in the Good Fats category below. 
  1. Whole Grains: Some say limit to a serving a day. People who have trouble losing weight do better with less grains. Whole grains include: brown rice, buckwheat, amaranth, quinoa, wild rice, oats. Avoid wheat, as it is very hybridized at this point and causes many people: weight gain, bloating, indigestion, sleepiness, allergies. The same may apply to other grains with gluten like rye and barley. 

It is better to mostly have grains rather than bread. It is best to avoid gluten-free products that have a lot of refined starches like tapioca and potato starch. 

  1. Good Fats: When eaten with a good balanced diet, good quality fats tend to burn body fat. This category includes: a small handful of nuts or seeds, cold-pressed olive oil (check to see that you source does not mix it with soy or canola oil), cold-pressed coconut oil, organic butter and ghee, avocado. Make your own salad dressings when possible. 
  1. Veggies: Eat lots and lots of these. Eat mostly cooked ones and some raw. Leafy green veggies are loaded with nutrients as are veggies with rich yellow-orange and deep purple-red colors. You can’t go wrong eating large quantities of these, with the exception of a lot of potatoes (because of the high glycemic index). Cooked veggies are easier to digest and assimilate. If you have weaker digestion, avoid too many raw veggies. Have a small salad midday (they are harder to digest at night). You can also eat raw veggies in easier-to-digest forms like freshly squeezed juice, green smoothies, lightly-cooked sprouts. It’s best to make your own sprouts, as the ones in the store are often mushy at the bottom and can make you sick. Sea vegetables like dulse, kelp, and nori are another option. Check that your source does testing for heavy metal contamination. 
  1. Fruits: Eat in moderation, because of the high sugar content. This is especially important to watch if you have any blood sugar imbalance or high lipid levels. Berries are high in anti-oxidants and low in sugars and calories. They are great in smoothies. Other good ones are grapefruit, tart apples, peaches, plums, cantaloupe. Fruits that are high in sugar include mangoes, bananas, pineapple, watermelon, dried fruit. If having dried fruit, use in moderation and soak or simmer in water first. Breakfast is a good time to have fruit. Avoid having them for dessert, as they don’t combine well with proteins. 
  1. Probiotics: You can take a probiotic to help with digestion and assimilation, or get them from fermented foods. Sauerkraut and other fermented veggies are a great source. Other sources include: yogurt, kefir, aged soy sauce, tempeh, sourdough bread. 
  1. Other: Well, realistically you will also eat other things. Organic dairy is a good source of protein if you can tolerate it. Sweeteners that are low in sugars include coconut sugar, Xylitol, brown rice syrup. Be mindful of keeping your intake low, i.e. one or two tablespoons a day. Soft drinks and fruit juices are loaded with sugar. It is best to avoid them. Dark chocolate is a good treat, but be mindful of how much you eat, as the calories and sugars add up. One or two squares a day should suffice. Avoid having every day. Another option is to make your own hot chocolate, so you can control how much sweetener you put in. 

If the above make up 95% of your diet, you’re in good shape. Allow for the occasional junk food of your choice. If you are in relatively good health and follow the above diet, and exercise regularly, it probably won’t matter at all. But if it sets up a craving and throws you off track, it might be best to skip it, at least for now. 

Questions? Please reply below to have them answered, or give me a call. Please also leave your comments on what works for you, so others may also benefit. 

If you want some individual help starting to find your ideal diet, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

 

 

Meal Multi-Tasking

Do you do other things while eating? Is nourishing your body a low priority, so you want to ‘get something else done’ while you eat? Or, are you on the run and don’t allow yourself time to sit and eat? If any of these apply to you, here are some interesting statistics, taken from Mindless Eating, by Brian Wansink.

A recent poll of 1521 people revealed that:

  • 91% typically watch TV while eating meals at home
  • 62% are sometimes or often too busy to sit down and eat
  • 35% eat lunch at their desk while they work
  • 26% often eat when driving

Whenever our focus is off of food while we eat, we are more likely to overeat without even realizing it. Therefore, to eat well consider doing the following:

  • Eat at a designated spot, like your dining room or kitchen
  • Stay away from computers, TV, cars, reading materials, etc. while eating
  • When at work, eat away from your desk
  • Observe how you feel physically and mentally before and after meals
  • Sit down whenever you eat, whether it’s a meal or a snack 

If you want some individual help developing good eating habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing w

Detox and Drop Pounds

Spring is a perfect time to detox and release the winter sludge the body no longer needs. The pounds will often come off along with the excess mucous and toxins.

There are a few simple ways to do a cleanse that aren’t too long or too taxing. Here are some ideas.

  • Do a short juice fast for 1-3 days. Be sure to use freshly made fruit and vegetable juices. If you have problems with blood sugar levels, use vegetables only or mostly vegetables. Adding a piece of ginger and/or green leafy things to you juices will also moderate the effect of the fruit sugars. A really refreshing juice for weight loss (even though it sounds strange) is to juice grapefruit and cucumber.
  • Lighten your diet for a week. Eat a lot of fruits, veggies, salads, and lean protein. Cut back on the fats and avoid dairy, sugar, wheat, and processed foods.
  • Do a liquid diet for 1-3 days. It can include fruits, veggies, grains, and beans. Be sure to liquefy anything you make. You can make blended soup; soupy hot cereal; blended rice, beans, and veggies; smoothies, or anything else you can think of.

Help your cleanse along by getting extra rest, light exercise, and sunlight. Doing a coffee enema is also helpful. 

If you want some individual help finding the right cleanse for you, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers,

Food Addiction to the Four C’s

Do you gain weight from snack grazing? Do you eat what’s out and available? Are you addicted to the 4 C’s: candy, cookies, cake, and ice cream? If this applies to you, here are some things you can do…

  • Keep foods out of reach, like in the back of the refrigerator shelf or the top shelf of a cabinet.
  • Buy snacks for your family that you don’t like
  • Establish a policy that you will only eat the snack after you sit down and breath for five minutes
  • Have less harmful snacks available, like cut up raw veggies
  • Eat only at the table and do nothing else but eat
  • Chew each bite 32 times
  • Never eat out of a package. Always put the food in a bowl or on a plate
  • Package snacks in individual zip lock bags so you have to pause before you go for more than one serving

 

If you want some individual help avoiding the snack trap, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Food Addiction to the Four C’s

Do you gain weight from snack grazing? Do you eat what’s out and available? Are you addicted to the 4 C’s: candy, cookies, cake, and ice cream? If this applies to you, here are some things you can do…

  • Keep foods out of reach, like in the back of the refrigerator shelf or the top shelf of a cabinet.
  • Buy snacks for your family that you don’t like
  • Establish a policy that you will only eat the snack after you sit down and breath for five minutes
  • Have less harmful snacks available, like cut up raw veggies
  • Eat only at the table and do nothing else but eat
  • Chew each bite 32 times
  • Never eat out of a package. Always put the food in a bowl or on a plate
  • Package snacks in individual zip lock bags so you have to pause before you go for more than one serving

 

If you want some individual help avoiding the snack trap, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Eat a Hot Meal Every Day

One of the banes of modern living is eating on the run. This habit has become so prevalent that we don’t give it a second thought. Involved with this habit are tendencies like grabbing fast food, snacking instead of eating meals, eating ‘meals’ that are cold and not very nutritious like just fruit, or just an iceberg lettuce salad. Another part of this complex is eating while engaged in other activities, like reading the paper, watching TV, or checking your emails – all of which prevent you from focusing on feeding yourself well.

None of this adds up to a program that supports good health, or being at a healthy, slim weight with lots of energy. One way to start to break this habit is to eat a hot, cooked meal every day. This is a statement that we are important enough to take good care of ourselves. It shows that we have our priorities in order.

If you are not a cook, you can start simple. Scramble an egg, make a pot of soup, or bake some fish or chicken and have it with steamed veggies or a spinach salad.

When you don’t make it a habit to take care of yourself this way, food becomes a major source of sweetness in your life, a source of reward. And these treats are usually cold. They are not satisfying so you eat more and more of the wrong foods and never feed your body properly.

This ‘one cooked meal a day’ start is a way of becoming your own advocate, of deciding that taking care of your needs should not be negotiable, but is a basic requirement for good living. It is a way of saying that you want the ‘real thing’ in life, not an inferior substitute. It is a way of treating yourself well, so you won’t need treats to fill a void.

If you’re ready to take care of you, please make a shopping list now of the healthy foods you need to have in your house to cook that meal each day. Then go shopping. The more you plan and prepare in advance, the easier it will be. Then start cookin’!

 

If you want some individual help planning out your menu, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

The Rebellious Child in Me Does Not Want to Pay Attention

Do you get totally tired of paying attention to what you’re eating? Do you want a rest sometimes? Maybe you just want to forget sometimes and eat the things you enjoy eating. Maybe you want to just eat and not think so hard about it.

If this applies to you, here’s a script to tap on. If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to forget your goal of eating healthier and being slim and trim? Then let’s start tapping at the karate chop point.

 

Even though it’s so easy for me to forget my goals, I deeply and completely love and accept myself.

Even though I just want to eat without thinking about it, I deeply and completely love and accept myself.

Even though it’s hard for me to constantly pay attention to what I’m eating, I accept who I am and how I feel.

 

Top of Head: I just don’t want to keep paying attention to the food I eat.

Inside the Eye: It gets so tiresome.

Outside the Eye: I’m sick of paying attention.

Under the Eye: I’d rather forget and eat whatever I want.

Under the Nose: It’s hard to keep up the effort.

Under the Mouth: As soon as I slip up I gain weight back.

Collarbone: It also triggers cravings.

Underarm: I want to give it all up.

Top of Head: All this constant awareness is too hard.

Inside the Eye: I’d rather be oblivious.

Outside the Eye: I wish it didn’t show so much on my body when I forget to pay attention.

Under the Eye: Is it really worth all this effort?

Under the Nose: It’s tiresome.

Under the Mouth: It’s a slow uphill battle.

Underarm: It’s a lot easier to just forget it all.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I wonder what it would be like if I could pay attention without so much effort.

Inside the Eye: That would make things easier.

Outside the Eye: Maybe it will get easier over time.

Under the Eye: It is easier now than it used to be.

Under the Nose: I really do want to be slim.

Under the Mouth: I therefore choose to keep paying attention.

Collarbone: Even if the rebellious child inside me resists.

Underarm: I choose to keep up this program, even though part of me would rather just eat anything. The rewards of staying aware make it worth it.

 

Also write down whatever comes up for you when you tap, and also tap on that. 

If you want some individual help breaking free from your old habits, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Food Brings Me Joy!

Do you eat too much because food just tastes good to you? It’s hard to eat a little and then stop because it’s pleasurable to eat. You will feel deprived if you give up food, and don’t see another way to give yourself a little reward.

If this applies to you, here’s a script to tap on. If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How hard is it to control your eating, because you just enjoy the taste of food? Then let’s start tapping at the karate chop point.

 

Even though I just love the taste of food, I deeply and completely love and accept myself.

Even though I eat too much because I enjoy eating, I deeply and completely love and accept myself.

Even though the good taste of food causes me to eat too much, I accept who I am and how I feel.

 

Top of Head: I like the taste of food.

Inside the Eye: Once I start it’s hard to stop.

Outside the Eye: Food just tastes good.

Under the Eye: It’s a source of pleasure.

Under the Nose: It’s a source of enjoyment.

Under the Mouth: Candy, cookies, and cake just taste good.

Collarbone: Chips and other salty snacks are also so tasty.

Underarm: Almost anything that puts on pounds tastes good to me.

Top of Head: I don’t know how to stop once I start.

Inside the Eye: I deserve to enjoy food, in any amounts I want.

Outside the Eye: Eating what I want is more important than being slim.

Under the Eye: I’m just not motivated.

Under the Nose: Food is just too enjoyable.

Under the Mouth: I don’t really want to give it up.

Underarm: I love food and enjoy the taste of it.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: Food is tasty but I don’t look so good.

Inside the Eye: Food is tasty but I don’t feel so good.

Outside the Eye: This excess food is affecting my health and well-being.

Under the Eye: I don’t feel good about myself with these extra pounds.

Under the Nose: I really do want to be slim.

Under the Mouth: There are other things that are enjoyable besides food.

Collarbone: I choose to find some healthy substitutes.

Underarm: I don’t want to live just for food. I choose to find other pleasures in my life.

 

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help breaking free from attachment to food., please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Tips to Pace Your Eating

Did you know that we tend to eat more when we eat with other people? One study showed that we eat 35% more when we eat with one other person (vs. eating alone), and that we can eat as much as 96% more when we eat with seven other people.

This happens because we unconsciously pace ourselves to eat at the same rate as those around us. We also tend to eat what they eat. I.e., we have dessert because they are having dessert, vs. our usual habit of not even thinking about dessert.

Because it is enjoyable to eat with others, it is helpful to have some pointers to help you eat less and eat the right foods for your body, regardless of who you are eating with.

One thing you can do is to start eating after others have started eating. If you eat faster than others, you will tend to eat more so that you finish eating at the same time as the slower eaters. By starting later, you can finish at the same time with less or no additional food.

Another tip is to pace your eating with the slowest eater. Eat at the same rate they do and you will most likely only eat what is on your original plate.

A last tip is to plan ahead what you will eat, and how much of it. Rather than deciding what you will eat while you are actively eating, make a plan and stick to it. Your body will know in advance what you need to eat at that meal. It’s just a matter of tuning in and paying attention.

If you want some individual help developing in figuring out an effective eating strategy for yourself, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

The Plate Trick to Drop Unwanted Pounds

Did you know that environmental cues easily affect how much we eat? If we change those cues, we can be more successful in dropping those unwanted pounds. Here’s one trick that can cue you to eat less…

We tend to eat more when we have a larger plate. Four ounces of mashed potatoes on a 12-inch plate will look like a lot less if spooned onto an 8-inch plate. So the larger plate would most likely influence you to serve yourself more. Because we tend to eat what we have on our plate, we’d then eat the larger serving.

In fact, the size of dinner plates today is much larger than the size plates were a few decades ago. In Mindless Eating Brian Wansink relates this story. “An antiques dealer told me that when people shopping for antique plates find a pattern they like, they often take a dinner plate up to him and say, ‘I like these cute little salad plates. Do you have matching dinner plates?’ One woman even asked if he had any duplicates of the serving platters that she could use as dinner plates.”

In another study, Wansink describes a study where people were able to dish up ice cream with different size bowls and scoops. Those who were given the big bowls dished up about 31% more (127 calories more) than those with the smaller bowls. When the people with the big bowls were also given big scoops, they dished out 57% more ice cream than those who were given a smaller bowl and smaller scoop.

Therefore, if you want to eat less, eat on smaller plates and bowls, use smaller serving utensils, and use smaller size tableware.

If you want some individual help developing in figuring out an effective food plan for yourself, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Tricks to Drop Unwanted Pounds

Here are some ways you can lose those unwanted pounds, with very little effort. They are based on research findings…

  1. Studies have found that people lose about a pound a month by eating 20% less food. If we cut back by that much, we don’t notice it too much or feel deprived. Once we cut out 30% of our intake (almost a third) we do notice it and don’t like it! So find that 20% point and continue eating what you eat, just a little less.
  1. Studies have also found that we are used to eating a certain volume of food. The food takes up a certain amount of space on our plates and we get used to that. Once we have less volume on our plates, we tell ourselves that we will be hungry. So, the trick is to keep up the volume with more low-calorie foods. That means filling your plate with salad greens, raw and cooked veggies, etc. Aside from less calories, these foods are nutrient-dense and will help your health as well.

 (See Mindless Eating by Brian Wansink for these studies and more information. )

 

If you want some individual help developing in figuring out an effective food plan for yourself, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

The One Thing Stopping You

If there was one thing stopping you from losing weight, what do you think it would be? In my experience, people really, really want to release those extra pounds and look/feel great. But they come up with all kinds of excuses why they can’t do it. Do any of these sound familiar to you…

  • I don’t have the time right now
  • I don’t have the money right now
  • I live too far away from help
  • I’ll do it next month
  • I’ll do it when I feel better
  • My spouse won’t be happy if I do it.

Underneath it all, there’s something else lurking – the fear of failure. What if I invest time and money and don’t succeed? Then I’ll really be discouraged. You definitely won’t fail if you stay where you are. But you won’t succeed either. You will stay stuck where you are, putting on more pounds each year and watching your health and well-being deteriorate. The only way you can succeed is to step out of your comfort zone and take a chance. Are you willing to do that, or would you like to go another year, or decade, in exactly the same place as you are today?

If you’d like to move forward but are afraid of failure, here’s a script to tap on. If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How afraid are you to try something new to have a naturally slim body? Then let’s start tapping at the karate chop point.

 

Even though I’m afraid to try something new, I deeply and completely love and accept myself.

Even though I fear failure around becoming slim, I deeply and completely love and accept myself.

Even though I’m afraid I’ll lose the weight and gain it back, I accept who I am and how I feel.

 

Top of Head: I’m afraid I’ll fail.

Inside the Eye: It’s easier to not try.

Outside the Eye: If I don’t try I definitely won’t fail.

Under the Eye: But I won’t succeed either.

Under the Nose: What if I spend all that time and fail.

Under the Mouth: What if I spend all that money and fail.

Collarbone: I’ll be so discouraged if I fail.

Underarm: This fear of failure.

Top of Head: I procrastinate because I’m afraid to fail.

Inside the Eye: I can’t seem to get moving in a different direction.

Outside the Eye: I don’t want to fail again.

Under the Eye: I’ve failed so many times before.

Under the Nose: It’s so discouraging to try and not succeed.

Under the Mouth: I don’t want it to happen again.

Underarm: But every year I gain more weight. I need to do something now.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I may fail, but what if I succeed?

Inside the Eye: Wouldn’t that be wonderful!

Outside the Eye: I can see myself at my goal weight.

Under the Eye: It feels great!

Under the Nose: I really do want to be slim.

Under the Mouth: I want to have good health.

Collarbone: I want to have lots of energy.

Underarm: If I succeed I’ll be so proud of myself. I’m will to make the commitment and give it a try. It’s worth the risk.

 

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help breaking free from fear and  procrastination, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

How Fear and Procrastination Hold You Back

If there was one thing stopping you from losing weight, what do you think it would be? In my experience, people really, really want to release those extra pounds and look/feel great. But they come up with all kinds of excuses why they can’t do it. Do any of these sound familiar to you…

  • I don’t have the time right now
  • I don’t have the money right now
  • I live too far away from help
  • I’ll do it next month
  • I’ll do it when I feel better
  • My spouse won’t be happy if I do it.

Underneath it all, there’s something else lurking – the fear of failure. What if I invest time and money and don’t succeed? Then I’ll really be discouraged. You definitely won’t fail if you stay where you are. But you won’t succeed either. You will stay stuck where you are, putting on more pounds each year and watching your health and well-being deteriorate. The only way you can succeed is to step out of your comfort zone and take a chance. Are you willing to do that, or would you like to go another year, or decade, in exactly the same place as you are today?

If you’d like to move forward but are afraid of failure, here’s a script to tap on. If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How afraid are you to try something new to have a naturally slim body? Then let’s start tapping at the karate chop point.

Even though I’m afraid to try something new, I deeply and completely love and accept myself.

Even though I fear failure around becoming slim, I deeply and completely love and accept myself.

Even though I’m afraid I’ll lose the weight and gain it back, I accept who I am and how I feel.

 

Top of Head: I’m afraid I’ll fail.

Inside the Eye: It’s easier to not try.

Outside the Eye: If I don’t try I definitely won’t fail.

Under the Eye: But I won’t succeed either.

Under the Nose: What if I spend all that time and fail.

Under the Mouth: What if I spend all that money and fail.

Collarbone: I’ll be so discouraged if I fail.

Underarm: This fear of failure.

Top of Head: I procrastinate because I’m afraid to fail.

Inside the Eye: I can’t seem to get moving in a different direction.

Outside the Eye: I don’t want to fail again.

Under the Eye: I’ve failed so many times before.

Under the Nose: It’s so discouraging to try and not succeed.

Under the Mouth: I don’t want it to happen again.

Underarm: But every year I gain more weight. I need to do something now.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I may fail, but what if I succeed?

Inside the Eye: Wouldn’t that be wonderful!

Outside the Eye: I can see myself at my goal weight.

Under the Eye: It feels great!

Under the Nose: I really do want to be slim.

Under the Mouth: I want to have good health.

Collarbone: I want to have lots of energy.

Underarm: If I succeed I’ll be so proud of myself. I’m will to make the commitment and give it a try. It’s worth the risk.

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help breaking free from fear and  procrastination, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Start the New Year off Differently

Imagine doing something differently than you usually do and getting the results you want! I often refer back to the saying, “If you always do what you’ve always done, you’ll always get what you’ve always got.” What an incentive to try something else if you’re not happy with your present situation!

What if a new approach worked and you released those extra pounds? What do you have to lose trying something new? What do you have to gain? Here’s a tapping script that can get you started in a new direction.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to try something new? Then let’s start tapping at the karate chop point.

Even though I’m leery of trying something new, I deeply and completely love and accept myself.

Even though nothing works for me, I deeply and completely love and accept myself.

Even though I’m afraid to try something new because nothing ever works, I accept who I am and how I feel.

Top of Head: I’m tired of trying new things.

Inside the Eye: Nothing ever works.

Outside the Eye: I don’t want to be disappointed again.

Under the Eye: Everyone in my family is overweight.

Under the Nose: I’m doomed to the same fate.

Under the Mouth: It’s a hopeless case.

Collarbone: I don’t want to put energy into trying something new.

Underarm: I’ll probably get the same results.

Top of Head: I’ve been this way so long, I’m afraid to change now.

Inside the Eye: I don’t believe anything will work.

Outside the Eye: So I just don’t bother trying.

Under the Eye: It’s too hard.

Under the Nose: I just don’t have confidence that I can change.

Under the Mouth: Why invest in something that may not work?

Underarm: What works for other people doesn’t work for me.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I’m not really happy with this extra weight.

Inside the Eye: It’s not good for my confidence.

Outside the Eye: It’s not good for my health.

Under the Eye: I don’t have enough energy.

Under the Nose: What if a different approach really worked.

Under the Mouth: What have I got to lose?

Collarbone: I choose to give it another try.

Underarm: I really want to be slim and healthy.

Also write down whatever comes up for you when you tap, and also tap on that. 

 

If you want some individual help creating a new start, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Intention to Change

If you are ready to make some changes in the New Year, it’s a good idea to write down your commitment. If it’s staring you in the face, you will pay more attention to it. However, this is different than New Year’s resolutions, which most people make and forget about by the end of January or February.

Here are some pointers to help you stick to your resolve…

  1. Write your intention down. You can even make a collage or picture to symbolize your intention.
  2. Make it realistic.
  3. Post it in several places to keep reminding yourself. If it’s a goal to release a certain amount of pounds, write your ideal weight on post-its and post them around as reminders.
  4. Know that you will need to make effort to achieve your goal. There will be ups and downs in the process. It may not be easy, but it will be worth it.
  5. Be willing to try, to make attempts, to do something different.
  6. Be persistent. Keep at it until you reach the goal and stay stable at it. Tell yourself, “I can do this. I will do this. I must do this.” 

 

If you want some individual help setting your intent, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

The Holiday Challenge

Do the holidays throw you way off with your eating habits? If so, here’s a script to tap on. Let’s make this year different!!

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to eat all the things that you know don’t work for you, cause weight gain, drain your energy, and throw your blood sugar off? Then let’s start tapping at the karate chop point.

THIS SCRIPT WILL COVER MANY DIFFERENT CHALLENGES. AFTER YOU TAP IT THROUGH ONCE, GO BACK AND RETAP THOSE SENTENCES THAT RESONATE WITH YOU. SUBSTITUTE THEM FOR THE SENTENCES THAT DON’T RESONATE WITH YOU.

 

Even though I have such a hard time controlling my food intake over the holidays, I deeply and completely love and accept myself.

Even though my eating is out of control over the holidays, I deeply and completely love and accept myself.

Even though it’s so hard for me to stay balanced over the holidays, I accept who I am and how I feel.

 

Top of Head: I just have no will power.

Inside the Eye: I eat way too much at social gatherings.

Outside the Eye: I feel anxious around my family and eat more.

Under the Eye: I eat more when I’m celebrating.

Under the Nose: Once I start it’s hard to stop.

Under the Mouth: I just love the sweets and rich foods.

Collarbone: I also drink more this time of year.

Underarm: I’m too busy to eat right this time of year.

Top of Head: Those childhood memories haunt me and make me sad.

Inside the Eye: Then I use food to cover up my feelings.

Outside the Eye: I don’t have enough quiet time so I don’t make good choices.

Under the Eye: I wish the holidays would never happen.

Under the Nose: I love the holidays but I’m out of control.

Under the Mouth: I tell myself I’ll lose weight in January, but I never do.

Underarm: I get off track every year and don’t know how to make this year different.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: Maybe it’s not all or nothing.

Inside the Eye: I can plan ahead more.

Outside the Eye: I can eat really good meals when I’m not socializing.

Under the Eye: Maybe a small amount of treats would be okay.

Under the Nose: How much will I need to feel satisfied?

Under the Mouth: Exercise will also help.

Collarbone: I can focus more on the people than on the food. And I don’t have to eat like the rest of my family.

Underarm: I have bad memories from the past, but that’s not who I am now.

 

Also write down whatever comes up for you when you tap, and also tap on that.

 

If you want some individual help planning your holiday strategy, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Be Present for Five Minutes a Day

If you want to pay more attention to how you eat, what you eat, and when/  where you eat – but don’t know how – here’s a good place to start. Set aside five minutes a day to be totally present. If you’re walking, pay attention to your steps.  If you’re eating, pay attention to your food.  If you’re doing dishes, pay attention to the feel of the suds on your hands. If you’re talking on the phone, be present with that person and do nothing else.

Your whole life is a training ground. As you change your focus and mental state, notice how the changes affect your eating habits and food choices. This is how you develop concentration and awareness.

If you’re eating a fabulous meal, imagine how much more enjoyable and satisfying it will be if you give it your full attention. Notice the colors, tastes, smells, textures. Notice how the food feels in your mouth and how you feel after you’ve eaten.

Whatever you’re doing, your sense of being present will be enhanced by paying attention to your breathing. You do not need to change your breathing pattern. Just be aware of your inhalations and exhalations. Also use all your senses to process what’s happening in the moment.

You’re going to be doing things during the day anyway. So why not be there while you’re doing them? 

 

If you want some individual help developing in learning how to be present, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

What Naturally Slim People Do Over the Holidays

Do you inevitably gain weight over the holidays? Are you concerned that the same will happen this year? Maybe you could enjoy the holidays, including the food, and not gain weight. Wouldn’t that be nice?

Here’s the difference between what naturally thin people do over the holidays, verses what people who struggle with weight do. The overweight person keeps telling themselves not to eat the problem foods. But those foods keep calling them. Then they eat them, feel bad, guilty, unsuccessful (I’ve blown it again!), and discouraged. So they figure they might as well keep eating all the bad stuff and just try again next week.

Naturally thin people also sometimes eat foods that aren’t so great for the body, for weight maintenance, or for health. However, once they eat the food they respond differently than the overweight person. They naturally make up for it the next day by: skipping a meal because they are still full, eat lighter the next day, eat more fruits and veggies the next day for their cleansing value, work out more, or engage in some other balancing strategy. Their attitude about what they did is a little lighter, so they’re not fighting themselves about it or condemning themselves. This way they can let it go and move on.

What has also helped some of my weight loss clients is planning in a treat. Rather than telling themselves they’ll skip the birthday cake, the Thanksgiving carbs, the Christmas cookies, the luscious brownies, they plan in a treat. They are giving themselves full permission to have it, and also have the mindset that it’s a once-in-awhile treat. That way it’s easier for them to get back on track, and still feel satisfied that they had that food or foods that are talking to them.

If your present strategy hasn’t worked, why not give this a try? I like to remember the old saying, “If you always do what you’ve always done, you’ll always get what you always got.” 

 

If you want some individual help breezing through the holidays, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

I Gain Weight Over the Holidays

Do inevitably gain weight over the holidays? Are you concerned that the same will happen this year?

Maybe you could enjoy the holidays, including the food, and not gain weight. Wouldn’t that be nice?

Here’s a script that can help. If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to gain weight over the holidays? Then let’s start tapping at the karate chop point.

Even though I always gain weight over the holidays, I deeply and completely love and accept myself.

Even though those forbidden holiday foods keep talking to me, I deeply and completely love and accept myself.

Even though I eat way more that I want to over the holidays, I accept who I am and how I feel.

 

Top of Head: Food is part of holiday celebrating.

Inside the Eye: I enjoy all those different holiday foods.

Outside the Eye: It’s fun to celebrate by eating.

Under the Eye: But I still haven’t lost the weight I wanted to lose this year.

Under the Nose: And the holidays add insult to injury.

Under the Mouth: All those wonderful sweets!

Collarbone: All those parties.

Underarm: And less exercise than usual.

Top of Head: It seems like a hopeless case.

Inside the Eye: Other people are eating all those party foods so I do too.

Outside the Eye: Everything looks so tempting.

Under the Eye: It’s just not the time of year for plain food.

Under the Nose: Once I start it’s hard to stop.

Under the Mouth: I just give up once I eat the wrong foods.

Underarm: It’s a cycle that repeats every year.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: Maybe it’s not all or nothing.

Inside the Eye: I can eat a treat and stop when I feel satisfied.

Outside the Eye: There are healthy choices along with the unhealthy ones.

Under the Eye: It’s a matter of paying attention.

Under the Nose: A little of a treat can go a long way.

Under the Mouth: Eating enough protein is important. That will fill me up.

Collarbone: I will make a point to fit exercise into my schedule.

Underarm: It’s time to deal with this challenge. And I’m ready!

 

Also write down whatever comes up for you when you tap, and also tap on that.

If you want some individual help breezing through the holidays, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

My Mind is Elsewhere

Do you eat without paying any attention to what you’re doing? Is a box of cookies or a bag of chips gone before you even realize what you did? Do you wonder where all the food on your plate went to in such a short time?  If so, here’s a script to tap on.

If you’ve never tapped before, please download my Quick Start Guide first and find out how to tap. Just go to: www.MakingWeightLossEasy.com

Give this challenge a SUD level: How easy is it for you to eat while your mind is on something else? Then let’s start tapping at the karate chop point.

 

Even though I often eat without paying attention to the food, I deeply and completely love and accept myself.

Even though I can eat a lot while my mind is elsewhere, I deeply and completely love and accept myself.

Even though it’s hard for me to be present while I’m eating, I accept who I am and how I feel.

 

Top of Head: I often eat without paying any attention.

Inside the Eye: I don’t do much chewing.

Outside the Eye: I inhale my food.

Under the Eye: I wonder where all the food went.

Under the Nose: I rarely enjoy the smells, colors, textures, and tastes of the food I’m eating.

Under the Mouth: It’s so hard for me to pay attention while I eat.

Collarbone: My mind is on more important things.

Underarm: Eating isn’t that important.

Top of Head: I don’t really enjoy my food.

Inside the Eye: But I sure am sorry when I see what I’ve eaten.

Outside the Eye: It’s my habit to eat while my mind is elsewhere.

Under the Eye: I’m using food to push down my emotions.

Under the Nose: It’s not really about nourishing myself.

Under the Mouth: It’s amazing how much I can eat without even realizing it.

Underarm: If I paid attention, maybe I’d enjoy my food more and eat less. Maybe I wouldn’t  even put some foods in my mouth if I were paying attention.

 

KEEP TAPPING THE SAME THING FOR SEVERAL ROUNDS. WHEN YOUR SUD LEVEL HAS DROPPED AND YOU ARE FEELING BETTER ABOUT THIS CHALLENGE, THEN GO ON TO THE FOLLOWING SEQUENCE.

 

Top of Head: I’d like to eat with more awareness.

Inside the Eye: I choose to change this habit pattern.

Outside the Eye: What would my eating be like if I stayed in the present moment?

Under the Eye: I’d learn about myself if I paid more attention.

Under the Nose: Maybe I’d even get to the root of this whole eating/weight challenge.

Under the Mouth: It might not be easy to switch this pattern.

Collarbone: But I’m willing to give it a try.

Underarm: I want to see the connection between my food choices, eating habits, and thoughts/feelings. It would be awesome to eat like a naturally slim person.

 

Also write down whatever comes up for you when you tap, and also tap on that.

 

 

If you want some individual help developing a new habit pattern, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com

 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com

Eat Enough Fat

Eating low or no fat foods has become quite a fad. But we actually need good quality fats in our diet for health and satiety.

When you don’t eat enough fat, you never feel full. That leads to looking around for more food, snacking, grazing – all the things we are trying to avoid if we want to eat healthy and have a naturally slim body.

It’s easy to eat twice as much if the food is low-fat or no-fat. You figure you’re not eating much and what you’re eating doesn’t count, so you keep on going! In addition, low-fat foods are often loaded with sugars.

We need fat to heat the body, for energy, to help the body absorb certain vitamins, aid metabolism, and maintain cellular structural integrity. So please make sure you have enough fat in your diet.

But all fats are not created equal. Bad fats aid in weight gain and can be injurious to the heart. The fats in snack foods, processed foods, and fast foods have poor quality fats. Sorry, donuts, chips, cookies, fries, etc. that you buy out will not provide you with the fats your body wants.

Good fats aid in weight loss/maintenance and in healthy heart functioning. They include coconut oil, olive oil and sesame oil (best eaten raw), nuts and seeds (best eaten soaked and slow roasted), and avocado.

Consider experimenting and seeing which fats, in what amounts work best for you. You might need different amounts of fats at different times of the day, and different times of year. Because it’s starting to get cold outside, now might be a good time to add more fat to your diet to keep you warm.

 

If you want some individual help exploring how to add good fats to your diet, please sign up for my no obligation 15 minute ‘Free My Body’ chat with me at www.MakingWeightLossEasy.com 

Carol Crenshaw is a Weight Loss and EFT Expert, helping hundreds of people weed through all the weight loss myths and providing healthy, fast and freeing weight loss solutions.To find out more about Carol and the weight loss programs she offers, go to www.MakingWeightLossEasy.com