I Need Extra Fat to Protect Myself

Do you eat large amounts of food when you’re not even hungry? Or maybe just a little bit of extra food every day that you really don’t need, or even want? If so, you may be unconsciously driven by a need to protect yourself.

If you were verbally, emotionally, sexually, or physically abused that can easily account for this extra eating. At some level you feel that this extra fat will buffer you and protect you from further abuse. Chances are this event or series of events happened many years ago. Now you no longer need this protection, but still need a way to release this self-protective drive and the eating habit that goes with it.

Here’s a script you can use to work it out. 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 need to have extra fat on your body to protect yourself? Then let’s start tapping at the karate chop point.

Even though eating helps me feel protected from abusive people, I deeply and completely love and accept myself.

Even though I’m afraid to not have a buffer against the world, I deeply and completely love and accept myself.

Even though I eat to feel safe, I accept who I am and how I feel.

 

Top of Head: This extra layer of fat keeps me safe.

Inside the Eye: I don’t want to risk being abused any more.

Outside the Eye: If I’m thin I’ll have no way to protect myself.

Under the Eye: I’m focusing on the food but it’s not about the food.

Under the Nose: It really feels uncomfortable to have no padding between me and the world.

Under the Mouth: I don’t want to look too attractive because someone might bother me.

Collarbone: If I’m unattractive no one will pay any attention to me.

Underarm: I want to make sure no one bothers me.

Top of Head: Plus, I can’t be perfect anyway so why bother trying.

Inside the Eye: I was told so often that I’m not good enough, I might as well make it true.

Outside the Eye: I’m scared to come out of this protective shell.

Under the Eye: It’s easier to focus on food than on what happened to me.

Under the Nose: I don’t want to relive those hurt and scared feelings.

Under the Mouth: It’s comfortable to just be left alone.

Underarm: Being thin just isn’t safe.

 

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 no longer threatened by the person (people) who abused me before.

Inside the Eye: It happened a long time ago.

Outside the Eye: I’m grown and can take care of myself now.

Under the Eye: I can put all these all memories in a balloon and float them to outer space.

Under the Nose: I’d rather be slim, healthy, and energetic than keep up this old pattern.

Under the Mouth: This extra weight is sapping all my energy and self-confidence.

Collarbone: I can always tap away old memories if they come up while I release the extra pounds.

Underarm: It would feel wonderful to be slim and healthy. I’m now ready  to do it.

 

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

 

If you want some individual help letting go of past memories, 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

Advertisements

Sugar Is a Drug

If you just can’t control food cravings and feel like you don’t have any will power, check out this experiment. You will realize that you are caught in an addictive cycle, fueled by the food industry’s desire to get more market share at the expense of your health and well-being.

David Ludwig, M.D. and his colleagues at Harvard University proved that foods with more sugar trigger a special region in the brain called the nucleus accumbens, the pleasure center that when activated makes us feel good and drives us to repeat the experience.

They gave 12 overweight or obese men, ages 18-35, a low-sugar, low-glycemic index milk shake. Several weeks later they gave them high-sugar, high-glycemic milk shakes. Both shakes had the same number of calories, and the same amount of fat, protein, and carbs.

The high-sugar milkshakes caused a much greater spike in blood-sugar and insulin levels, and caused more hunger and cravings four hours after consumption. For all participants, the high-sugar shakes lit up the nucleus accumbens “like a Christmas tree”. There was no such response in the nucleus accumbens with the low-sugar shakes. “This study proved conclusively that foods that spike blood sugar affect the brain in the same way that drugs like cocaine and heroin do and, so, might also be biologically addictive.”  (Mark Hyman, M.D., Experience Life, March 2014). 

 

Curious to see if what you’re eating is triggering responses like this? Consider calling me at 317-445-4203 to set up a dietary consultation, free weight loss consultation, or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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

I Eat When I’m Nervous

Do you eat when you’re nervous without even realizing it? Do you see food in front of you and eat it without even thinking? And then regret it later! If so, here’s a tapping script that can help you pay more attention to when you engage in nervous eating.

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

Give this challenge a SUD level: How strong is your tendency to turn to food when you’re nervous? Then let’s start tapping at the side of hand point.

 

Even though eating helps me feel more relaxed when I’m nervous, I deeply and completely love and accept myself.

Even though I eat first and think second, I deeply and completely love and accept myself.

Even though I eat unconsciously when I’m nervous, I accept who I am and how I feel.

 

Top of Head: I automatically turn to food when I’m nervous.

Inside the Eye: I don’t even realize I’m nervous.

Outside the Eye: The food is there and then it’s gone.

Under the Eye: Later I regret it.

Under the Nose: I don’t feel so good later on.

Under the Mouth: I don’t even realize what I’m doing.

Collarbone: I haven’t connected eating with feeling nervous.

Underarm: This unconscious eating.

 

Top of Head: I’m attracted to foods that don’t agree with me when I feel nervous.

Inside the Eye: I focus on the food and not the emotions.

Outside the Eye: If I realized I was nervous I could focus on that.

Under the Eye: I’m used to covering my emotions with food.

Under the Nose: Food helps me relax.

Under the Mouth: It’s a great comfort after a stressful day.

Underarm: It’s a great comfort when I’m nervous about something.

 

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: What if I paid more attention when I get nervous?

Inside the Eye: What if I focused on the emotion and not the food?

Outside the Eye: I can allow myself to feel nervous.

Under the Eye: When I’m nervous there are other things I can do besides eat.

Under the Nose: I’d rather feel nervous then eat food I don’t need.

Under the Mouth: What else can I do when I get nervous besides eat?

Collarbone: I can always tap and practice breath awareness.

Underarm: I choose to be with my emotions and see where it leads me.

 

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

If you want some individual pointers on how to keep going when you feel like giving up, 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

Healthy Summer Popsicles

In a recent blog I showed you how to make healthy banana ice cream. Here’s a recipe for raspberry vanilla cream popsicles. It comes from Pure Fresh Daily (www.purefreshdaily.com). Here’s what you do…

Blend together:

1 13.5-oz. can coconut milk

2 6-oz. packages of fresh raspberries (or pick your own or buy them at the Farmer’s Market and guestimate the conversion)

3-4T raw honey

1t vanilla extract

2T coconut oil

 

Blend on high until creamy. Pour into popsicle molds and insert sticks.  Freeze for at least 3 hrs.

Variations: Use other fruit, add some of your favorite nut butter, add some cacao powder.

 

If you want some individual pointers on making your diet fun and satisfying, sign up for a dietary consultation or 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 Addicted to Carbs

Do you love bread, pasta, potatoes, and other starchy foods? They can be fine in moderation, but too much can: put on extra pounds, imbalance your blood sugar, cause inflammation in the body, and impair your digestion. Here’s a tapping script that can help you release starch cravings.

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 crave starchy foods? Then let’s start tapping at the karate chop point.

 

Even though I feel so comforted when I eat starchy foods, I deeply and completely love and accept myself.

Even though there are too many things pulling at me for my attention and carbs are quick and easy, I deeply and completely love and accept myself.

Even though I lose sight of weight loss when I eat comforting carbs, I accept who I am and how I feel.

 

Top of Head: I feel so comforted when I eat potatoes.

Inside the Eye: Bread is so soothing and satisfying.

Outside the Eye: I can eat the whole loaf.

Under the Eye: It’s easy for me to down a big plate of pasta.

Under the Nose: Carbs really call me when I’m feeling down.

Under the Mouth: I reward myself with starchy foods when I’ve had a hard day.

Collarbone: It’s so easy to eat starchy foods on the run.

Underarm: They don’t require a lot of planning and cooking.

 

Top of Head: Starchy foods remind me of my childhood.

Inside the Eye: Those wonderful mashed potatoes at dinner.

Outside the Eye: That warm bread straight out of the oven.

Under the Eye: Those chips at parties.

Under the Nose: It’s easier to grab a bowl of cereal than to cook something.

Under the Mouth: Crackers are always handy when I need something quick.

Underarm: But I’m not happy with how I look and feel when I eat all these carbs, and it’s affecting my health in a bad way.

 

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 eat for my childhood, but I want to eat for who I am now.

Inside the Eye: Other things can be comforting besides starchy foods.

Outside the Eye: I want to do what’s best for my health.

Under the Eye: I choose to stock up on fresh fruits and veggies.

Under the Nose: It’s not that hard to cook up some veggies and protein.

Under the Mouth: I know I can do it.

Collarbone: It’s mostly a state of mind.

Underarm: I want to enjoy the good looks, good health, and high energy that results from eating a balanced, healthy diet..

 

 

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

 

 

If you want some individual pointers on how to keep going when you feel like giving up, 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

Tasty Salad Ideas

If you are trying to eat more veggies, summer is the season to go for it! There are all kinds of salads we can make. Here are some combo ideas…

Tomato, cucumber, fresh basil leaves, black olives

Lettuce, cucumber, grated beet, fresh mint

Cucumber, radishes, tomatoes, green onion

Lettuce, red cabbage, red bell pepper, avocado, grated carrots, fresh oregano

Spinach, red bell pepper, sprouts, avocado, fresh thyme

Watercress, grated carrot, pecans

Asian or Western coleslaw (get creative and add things like sunflower seeds)

 

For a complete meal, add your protein food to the salad: beans, chicken, fish, hard-boiled egg, etc.

Then get creative with dressings. You can easily make your own vinaigrette, or blend up a cucumber or fresh coriander dressing. The herbs add lots of extra vitamins and minerals and make everything taste so good!

For some extra pizazz, add a specialty vinegar like chocolate or raspberry. You can also add a few drops of essential oil to your dressing, like lemon or lime or basil. Remember to chew well! Raw foods take more chewing than cooked foods. 

 

If you want some individual pointers on making your diet fun and satisfying, sign up for a dietary consultation or 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 Your Greens

Dark leafy green veggies are a great way to pack your diet with nutrients, and to counter the heaviness of the typical Western diet. Greens have a bitter taste, which is an essential taste to have in our diet every day. If we miss out on the bitter taste in our daily diet, we are more likely to need it from medications later on. Which would you prefer?

What exactly is meant by leafy greens? Most folks think of lettuce, but that’s not what I’m talking about here. Dark leafy greens include kale, collards, Swiss chard, mustard greens, turnip greens, Bok Choy, spinach and dandelion greens, among others. We can eat more by cooking them (they actually aren’t as pleasant or digestible when eaten raw, except in very small amounts).

Greens are very light and are packed with vitamins and minerals. They are good for the skin, eyes, and mucous membranes. They are a good liver cleanser and help to boost the immune system. The bitterness helps us burn excess off the body, so they are an aid to weight loss.  When my husband and I are on vacation, eating out in restaurants takes its toll on us. When we get home the first thing we cook is leafy greens, and we come back into balance almost immediately.

Spinach, Swiss chard and beet greens are high in oxalic acid, which prevents us from absorbing calcium. They are therefore best eaten in moderation, rather than several times a week.

Greens are good cooked with coriander powder, which adds sweetness and counters the pungency of the greens.  Many people prefer them cooked with sweet veggies such as sweet potatoes, butternut squash, or beets. They are really delicious and very satisfying if you heat some healthy fat in your skillet (like coconut oil), add the coriander powder and sauté briefly, and onions and maybe also garlic and ginger and sauté until tender, add your greens and other veggies with some salt, pepper and water. Then cover, stirring occasionally and adding water as needed. Cook until done to your liking.

Another way to get the benefits of greens is to make a green smoothie.  Add greens with other green veggies like celery and cucumber. You can also add something to sweeten them up, like some carrot or green apple. Other additions might include: protein powder, hemp or flax seeds, almond butter. Then add some water to blend it up. Whatever way you cook them, they are well worth adding to your diet!

 

If you want more tips on healthy eating or need help setting up a diet plan that works for you, please call me at 317-445-4203. We can set up a dietary consultation, free weight loss consultation, or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Ways to Have Good Food Handy

Are you ready to make the changes you need to make to be healthy and slim? If so, you will need to plan ahead. One big stumbling block to good change is not having the food on hand that you need when you’re hungry.

Here are some ways to make life easier on yourself…

  1. Keep a grocery list on your refrigerator door so you know exactly what you need to get when you go food shopping
  2. Cook more than you need and freeze some in serving portions to take out as needed
  3. Travel with veggies and high-protein foods
  4. Wash and cut up fruits and veggies at night or over the weekend so you are ready to go when you are busy
  5. Start a meal in a crock pot before you leave the house in the morning
  6. Keep some frozen veggies on hand for when you run out of fresh or don’t have time to cook them
  7. Keep a good stock of grains, beans, and other staples in the pantry
  8. Keep a good stock of frozen lean protein foods in the freezer, like fish
  9. Have on hand some different herbs and spices to add pizzazz to your meals 

 

If you want more tips on healthy eating or need help setting up a diet plan that works for you, please call me at 317-445-4203. We can set up a dietary consultation, free weight loss consultation, or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Sugar Is a Drug

If you just can’t control food cravings and feel like you don’t have any will power, check out this experiment. You will realize that you are caught in an addictive cycle, fueled by the food industry’s desire to get more market share at the expense of your health and well-being.

David Ludwig, M.D. and his colleagues at Harvard University proved that foods with more sugar trigger a special region in the brain called the nucleus accumbens, the pleasure center that when activated makes us feel good and drives us to repeat the experience.

They gave 12 overweight or obese men, ages 18-35, a low-sugar, low-glycemic index milk shake. Several weeks later they gave them high-sugar, high-glycemic milk shakes. Both shakes had the same number of calories, and the same amount of fat, protein, and carbs.

The high-sugar milkshakes caused a much greater spike in blood-sugar and insulin levels, and caused more hunger and cravings four hours after consumption. For all participants, the high-sugar shakes lit up the nucleus accumbens “like a Christmas tree”. There was no such response in the nucleus accumbens with the low-sugar shakes. “This study proved conclusively that foods that spike blood sugar affect the brain in the same way that drugs like cocaine and heroin do and, so, might also be biologically addictive.”  (Mark Hyman, M.D., Experience Life, March 2014). 

 

Curious to see if what you’re eating is triggering responses like this? Consider calling me at 317-445-4203 to set up a dietary consultation, free weight loss consultation, or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Berries Pack a Wallop!

Berry season is now upon us! Berries are high in fiber and nutrients, low in calories, and have a high antioxidant level. They are a perfect sweet treat on a weight loss diet.

One cup of strawberries has over 100 mg of Vitamin C, almost as much as a glass of orange juice. Strawberries also have calcium, magnesium, folate, and potassium.  Blueberries also have a significant amount of vitamin C, plus minerals and phytochemicals. They boost brain power as well.

Also remember to include raspberries and blackberries. Raspberries aid in good cardiovascular health and are an aid in cancer prevention. Blackberries have a very high antioxidant score, are good for brain functioning, aid in good brain functioning, and help keep the GI tract healthy.

Use berries in fresh fruit salads, on quinoa, with yogurt, and in summer desserts. They are really good with some coconut milk or cream and a dash of cinnamon. Also include them in your smoothies.

It’s best to eat local and organic whenever possible. If you have a lot of them (i.e. you just went berry picking) here’s a tip for keeping berries fresh longer. Fill your sink with water and add a drop of lemon essential oil (food grade only, like Young Living Oils). Be sure to add only one drop or your berries will taste like lemons! You can put the drop in a small glass of water first. Then if two drops come out by mistake you only add half the water to the sink water. You can drink the other half, as it helps dissolves petrochemicals off of our cell membranes.

 

Consider calling me at 317-445-4203 to set up a dietary consultation, free weight loss consultation, or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Water for Weight Loss

It’s easy to forget to drink water, but it’s so important for good health and especially for weight loss. When we get dehydrated, cortisol levels rise. Cortisol is a stress hormone which causes you to store more fat around your waist.

We need water to burn fat, and dehydration can block fat burning. Our bodies are 70% water, and when dehydrated our bodies can be down to 45% or 50% water – bad news!

In addition, drinking more water helps regulate your blood sugar level. As blood sugar levels rise, drinking more water causes you to urinate more, and that helps get some of the excess sugar out of your system.

The tricky part is that when we feel thirsty, we are already dehydrated, so we need to keep sipping during the day so we don’t get to this point.

This does not include coffee, tea, juices, or soft drinks. It means just plain water. Essentials oils can be added to the water. That’s okay. Some of them actually promote weight loss, like lemon, grapefruit, orange, ocotea, and peppermint. You can also add a squeeze of lemon or lime to your water, or even a few mint or cilantro leaves or cucumber slices.

It’s helpful to keep a journal of your water intake, especially if your one of those people who easily forgets or doesn’t want to stop working. You can set your phone timer to stop every thirty minutes and start sipping, or leave post-it’s in key places. Do whatever you need to do to make it a priority.

It’s best to avoid drinking during meals because it dilutes digestive juices. It’s also best to avoid drinking water from plastic bottles because plastic has phthalates in it. This is a toxic ingredient that can disrupt hormone functioning and promote obesity. Plus, the extensive use of plastic bottles is creating an environmental nightmare.

It’s also best to avoid ice water, which shuts down the digestive process. If you drink ice water with a high-fat meal (like fast foods) it increases your risk of forming gall stones.

A general guideline is to drink half your body weight in ounces. So if you weigh 140 pounds that would be 70 ounces of water a day, or 8.75 cups.

 

Consider calling me at 317-445-4203 to set up a dietary consultation, free consultation or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

The Importance of Protein for Weight Loss

Did you ever stop and think how many of your meals include protein? Meals without protein often set up a craving for sugar.

When you need a snack, do you go for the carbs? Do you choose candy, baked goods, chips, or other carbs that might be available at work? Or maybe your snack is healthier, such as fruit?

Actually, research is showing that protein packs a punch for weight loss. Nutritionists say that it’s important to have protein at every meal to lose weight. It also makes a filling snack. A serving might include a couple of ounces of chicken, fish, cheese, or meat, or 2 tablespoons of nuts, or some hummus. According to research, protein can up post meal calorie burn by as much as 35%.

Protein plays in key role in many body functions, including cell-building and immunity-boosting. High-protein foods take longer to chew and stay in the stomach longer. Because of that, you take more time eating them and the body has time to register that you are full. Protein also slows down the release of carbs and fat into your bloodstream.

Many clients I have worked with have said that when they lost weight, they did it by eating mostly protein and veggies (non-starchy veggies are especially good). It seems to be essential for losing weight and keeping it off (as well as for staying healthy).

If you’re up for an experiment, trying upping your protein and reducing your carb intake, especially refined carbs and gluten. Please let me know the results so I can pass them on.

 

Consider calling me at 317-445-4203 to set up a dietary consultation, free weight loss consultation, or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Fasting Zone

If you eat really well during the day and then blow it at night, here’s something you can do.

  1. First, figure out what hours are problematic for you. For most people, this is later in the evening, after dinner. But for some it may be another time during the day. This is the time where you snack and eat foods for other reasons than feeding the body.
  1. Make this problematic time your daily time to fast. Make sure you are getting your meals in, but cutting out this grazing/snacking/me time period. Every day, skip eating during this time.
  1. There are many benefits to doing this. If eating late at night is your problem, you will end up sleeping better, feeling more rested and energetic in the morning, and dropping pounds. This is because the body slows down when you sleep, so that late-night food is sitting around a long time before it gets processed. You might also notice an improvement in heart health. Plus, you will  be clearer and get a lot more done during the day.

 

 If you want some individual help in finding your ideal diet and fasting 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

 Like us on Facebook: https://www.facebook.com/MakingWeightLossEasy/

Spring Cleanse with Intermittent Fasting

If you’re feeling the need for a good spring cleanse, or want to jumpstart your weight loss program by being lighter and clearer, intermittent fasting is a good option.

With this method of eating, you limit your calories to 500 a day for women and 600 a day for men.  There are no restrictions on what you can eat, but it’s best to have lots of non-starchy vegetables (they have very few calories) and lean protein. That way you will have nourishing meals, be relatively full, and have energy to carry on with your daily activities.

Another option along with the reduced calories (or instead of), is to eat all of your food within a 6-8 hour period. That will give your system a good rest. It’s advisable to do the fast two days a week. Leave at least one day between your two fast days.

This way of fasting can be done just one week for a cleanse, or done every week to help you lose weight and improve your health. Health benefits of Intermittent Fasting include:

  • Weight loss
  • Reduced insulin resistance
  • Reduced inflammation in the body
  • Cellular repair is increased
  • It’s good for brain health

 

If you want some individual help in finding your ideal diet and fasting 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

 Like us on Facebook: https://www.facebook.com/MakingWeightLossEasy/

Why Gluten Causes Weight Gain

Gluten is found in some grains, including wheat, barley, rye, and oats (although some oats are gluten-free). Because of how grains are grown today, glutinous grains often cause inflammation. When we have inflammation in the body, we are more prone to weight gain.

How exactly does this work? Eating gluten triggers the release of a protein called  zonulin. This protein dismantles proteins in the small intestine which

ordinarily keep the intestinal walls tightly sealed. When small holes form in the intestinal track, some of the food leaks out and your immune system thinks it’s being invaded. You then start to develop food sensitivities, and your immune response is to increase inflammation. Inflammation causes symptoms (like digestive distress, congestion, and joint pain).

The basic gist is… gluten leads to leaky gut which causes food sensitivities which leads to inflammation and weight gain. The best thing to do is:

  • eat grains that are gluten free, which include buckwheat, quinoa, amaranth, teff, rice, and millet
  • even better is to soak or sprout the gluten-free grains first
  • emphasize other foods in your diet, especially good quality lean protein and non-starchy veggies

 

If you look at ingredient lists on packaged foods, you will find wheat in a large percent of them. It is in baked goods, pasta, pizza, crackers, breads (the more obvious ones) but is also hiding in sauces and gravies, stock cubes, luncheon meats that have fillers, soy sauce, and soups that are roux-based.

If you’re curious to see if you are sensitive to gluten, consider going three weeks without it. Even a bite can disrupt this experiment, so you will need to be very careful about what you eat. See if you lose weight, and if other troublesome symptoms disappear or diminish. Then challenge it to see for sure if you are sensitive to it. Have it in one meal a day for the next four days after the first three weeks, and then discontinue it for the next three days. Be sure to use a whole grain form, as whole wheat pita vs. white flour pita bread.  If you have a return of symptoms or weight gain, that would be a sure sign. Then leave it out of your diet for three months and retest.

For further information on how to work with food sensitivities, see The Virgin Diet by JJ Virgin. Another excellent source is Grain Brain by David Perlmutter, M.D.  Feel free to contact me to talk further for individual help.

 

Call me at 317-445-4203 to set up a dietary consultation, free consultation or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health.

 

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’ve Given up on Losing Weight

Have you given up on reaching your goal of slimness and energy? Are you stuck in a rut because nothing has worked, or it’s worked too slowly and you gave up prematurely? It so, here’s a tapping script that can get you going again.

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 have you totally give up your weight loss goal right now? Then let’s start tapping at the karate chop point.

Even though I’ve given up on losing weight, I deeply and completely love and accept myself.

Even though I no longer believe I can lose weight, I deeply and completely love and accept myself.

Even though I no longer even try to lose weight, I accept who I am and how I feel.

 

Top of Head: I don’t know what to do to lose weight.

Inside the Eye: Nothing has worked too well for me.

Outside the Eye: So I’ve just accepted that I can’t lose weight.

Under the Eye: If I lose a little at a time it’s not good enough for me so I give up.

Under the Nose: But if I had kept losing a little at a time I’d be a lot slimmer by now.

Under the Mouth: I don’t even think about losing weight any more.

Collarbone: Why bother.

Underarm: Nothing works.

 

Top of Head: I’m resigned to being overweight.

Inside the Eye: I feel fat but I don’t know what to do.

Outside the Eye: It’s not worth the effort to keep trying.

Under the Eye: And not succeeding.

Under the Nose: I don’t want to set myself up for failure again.

Under the Mouth: It’s just too tiring and hard.

Collarbone: Maybe I should just accept the weight that I am.

Underarm: But I’m not happy with how I look and feel, and it’s affecting my health in a bad way.

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: There has to be a way to lose this weight.

Inside the Eye: Other people do it.

Outside the Eye: So I can do it too.

Under the Eye: I really want to achieve my goal.

Under the Nose: I’ll feel so good being slim and trim!

Under the Mouth: I know I can do it.

Collarbone: I choose to eat like a naturally thin person.

Underarm: And enjoy being successful

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

 

If you want some individual pointers on how to keep going when you feel discouraged, 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

 

Culprits for Weight Gain

There are two foods that can be very problematic for losing weight: foods with gluten, and dairy. Even if you eat small portions and eat ‘healthy’ your body might be holding on to extra weight if you have a food sensitivity to these foods (and many of us do). The food sensitivity leads to inflammation, and with inflammation the body holds onto weight to help dilute the toxins that are produced.

Some people think that there are five more common culprits in addition to the two above. So now there might be seven culprits that are interfering with your reaching your weight goal. These seven foods are:

1 Gluten

2 Dairy

3 Refined sugar

4 Soy

5 Corn

6 Peanuts

7 Eggs

If you are really curious how these foods are affecting you, try this experiment. It does involve some sacrifice and will make it harder to eat out, but it’s all in the name of science! What you do is leave out the foods for 21 days. See how you feel and take some notes on any changes that have occurred so you don’t forget. You might be surprised and pleased to find that you are losing weight without any additional effort.

Then very slowly reintroduce the foods, one at a time (see details on how to do this in the book below, or call Carol). Study what happens when you add the food back. If symptoms went away without the food and then came back with it, that is a sure indication that a particular food is something you do not tolerate well.

For further information, check out the book The Virgin Diet by JJ Virgin.

 

Do you have questions about diet and nutrition? Call me at 317-445-4203 to set up a dietary consultation, free consultation or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Why Some People Hold on to Weight

Are you one of those people who don’t lose weight, no matter what they do? It may have to do with your small intestine and how you absorb food. If you are eating foods that inflame this organ, it can cause small perforations in the intestinal tract. Then nutrients leak out, nutrients that your body really needs. Toxins also leak out, which cause the inflammation. This condition is called Leaky Gut Syndrome. The body sends out a signal to hold on to everything it has, since some essential nutrients are not being absorbed. Then your body holds onto extra weight as hard as it can.

Two big culprits for inflaming the small intestine are gluten and dairy. If you are eating these foods (and especially if you are eating them in large amounts) it would be an interesting experiment to cut them out for a while and see if it helps you lose weight. If it does, I’d suggest continuing the experiment as well as seeing your health care practitioner to find out how to fix the small intestine.

For further information, check out this Dr. Mercola report…

http://articles.mercola.com/sites/articles/archive/2011/10/12/is-a-leaky-gut-causing-you-to-pack-on-the-pounds.aspx

 

Do you have questions about diet and nutrition? Call me at 317-445-4203 to set up a dietary consultation, free consultation or single session starter. We will work out a success plan that meets your unique needs for weight loss and improved health. 

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.

 

 

Spring Cleanse

Spring is just around the corner. It’s time to shed our winter excess. In Chinese Medicine, spring is the time for starting new projects, for birthing new things. In order to do that, we need to get rid of the old first.

It’s natural to put on a few pounds over the winter to fortify ourselves against the cold. Then in the spring the body wants to lose this excess fat and mucous. Mother Nature provides us with what we need. Dandelions will soon be coming up – they are a great liver cleanser.  Asparagus will also be poking their green heads up pretty soon – they are a great diuretic.

We can do a short juice fast or eat lighter to help the cleansing process along. Juice fasts should be done with freshly made fruit and vegetable juices (not bottled juices!). Accentuate the veggies so you don’t get too sugared out. If you are making a sweet juice, you can cut the sweetness with fresh ginger root or some kind of leafy greens or green herbs (like parsley). Just add them when you are making your juice. You can also take herbal teas with honey, and vegetable broths. Use organic produce as much as possible, for your fasts as well as cleansing diets.

Juice fasting is hard if you are working hard. You can go on a cleansing diet instead. Mostly eat lightly cooked veggies, soups, fruits, some salads, and light protein. Cut down on your fats and cut out sugars, gluten, dairy, caffeine and alcohol. Do your fast for a few days or up to two weeks. Then transition back to your ‘normal’ diet slowly. You may find that you no longer desire the things you were eating before.

If you are a yoga student, doing some upper washes and regular neti washes will also help the process along.

Cleansing programs also help slow us down, giving us time to reprioritize and conserve our energy. You will be clearing out your mind as well as your body. Then you will be in a better place to move forward. Enjoy this time out for you!

 

Are you ready to make some changes and succeed in losing weight? Do you have questions about diet and nutrition? 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 for weight loss and improved health.

 

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.

 

 

Mindful Eating

What you are thinking about when you eat may be as important as what you are eating. Paying attention to the process of eating is, in my opinion, at least half the battle. Mindful eating is a hard practice. It’s the one that many of my clients get frustrated with after a few weeks. They will say things like, “It’s too much work always paying attention.” Or, “I start to chew food well and then forget about it and go back to eating fast.” Or, “I don’t think I can keep up always paying attention. It’s not much fun.”

When it gets down to it, this is a really hard process. Plus, it goes against the grain of a fast-paced society that is always doing one thing but thinking about the next, or doing two things at the same time. Training ourselves to eat mindfully is a training that will carry over into whatever else you do.

In addition to thinking about our food, it helps to: give thanks to the people who grew or raised it, the people who packaged it, transported it, sold it, cooked it, and served it. This helps us realize how connected we are to each other.  What might the consciousness be of the people who are influencing your consciousness? Perhaps this will help you naturally switch some of your food choices. Or appreciate the choices you have made.

 

 

Are you ready to make some changes and succeed in losing weight? Do you have questions about diet and nutrition? 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 for weight loss and improved health. 

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.

 

 

HALT!

Recently one of my clients told me about an AA tip given to people to help them stay on track. We both agreed that this tip could be used for any addiction problem, including food. This tip is called Halt. Halt is a warning to be especially careful about your choices when you are experiencing one of the following:

H: I feel hurt

A: I feel angry

L: I feel lonely

T: I feel tired

 

Does this resonate with you?

HURT: Do you turn to food for comfort when you feel hurt? Someone else got picked for the job promotion, even though you did more work? Someone made an insensitive comment about your eating? You want to be closer to one of your parents, but every time you try you get the same old hurtful response from them? You never get the recognition you think you deserve?

Under what circumstances do you feel hurt, and do you use food to assuage the emotion?

 

ANGER: Do you turn to food when you are angry? Instead of letting the words out of your mouth to express how you feel, do you put food in your mouth instead? Are you uncomfortable with being angry?

Under what circumstances do you feel angry, and do you use food to assuage the emotion?

 

LONELY: Do you eat when you want some company and don’t have any? Do you live alone, or are you married with a spouse who’s gone a lot? Did your children just leave home? What makes you feel lonely? You can even feel lonely amidst a lot of people.

Under what circumstances do you feel lonely, and do you use food to assuage the emotion?

 

TIRED: This is a big one for a lot of people. You come home from work tired, there is nothing cooked, so you just start eating everything in sight. Consider resting, doing a short relaxation or breathing exercise, working less so you don’t get so tired, or conserving more energy during the day. Beware that you will not make good choices about anything when you are tired, so halt here.

Under what circumstances do you feel tired, and do you use food to assuage the feeling?

 

Are you willing to do something to halt and succeed in losing weight? If you are ready to make 2018 your year to succeed, 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 for weight loss and improved health. 

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.

 

 

Use Chunking to Lose Weight

Often people give up on losing weight just when they’re starting to make headway. This is especially true if people have more weight to lose, as 40 lbs. or more. It’s definitely not going to be a quick fix, so it’s best to change your mindset and expectations. Often people vacillate between two extremes.  On the one hand, there are expectations that this diet, program, approach, etc. will be the perfect fit and the pounds will just drop off. At the other extreme are the people who don’t see it ever happening. They can’t even conceive of the possibility.

Somewhere in the middle is reality. So, first set your goals on how much you want to lose and in what reasonable time frame, and write it down. Put it someplace where you will see it every day, to remind yourself of your resolve.

Divide your total weight loss goal by the time frame needed, and see how much you will need to lose each week to reach your goal. Reasonable goals will not exceed 2-3 lbs. per week. If you set your goal to lose too much, you will resort to dieting, which will not teach you adjust your lifestyle and establish eating habits for life. But if you set your goals too low, such as ½ every other week, you probably will not be motivated to do it, because the change will be so slow and frustrating.

Whenever you have a long-term project going, like this one, it is easier to succeed if you look at one short-term goal at a time. It’s called chunking. Let’s say you want to lose 40 lbs., and you want to do it in 5 months. That means 8 lbs. a month and 2 lbs. a week. Then figure out what you need to do to lose those 2 lbs. and go for it! Or maybe it’s more realistic to lose 1 lb. a week and take 10 months to do it. Either is fine.

After the week is over, weigh yourself. If you reached your goal you will be encouraged to continue. If you lost weight, but less than the 2 lbs., you might be discouraged. So congratulate yourself for moving in the right direction. If you hadn’t set the goal you probably wouldn’t have lost anything – so you are still ahead. If you gained weight, evaluate how your week went and see why you gained the weight. Is it: job setback let to chocolate binges? Or maybe you didn’t exercise this week? Maybe you turned to food for comfort due to family problems? Whatever it is, set your resolve to do it differently next week.

When you start to lose a significant chunk, use numbers to encourage yourself.  I.e., if your goal was to lose 40 lbs. and you have lost 10 lbs., think of yourself as being 25% there. That way you are more likely to feel that you have made significant progress and want to continue.

Please pat yourself on the back for any movement in the right direction. The more encouraged you are to stick with it, the easier it will be to lose the weight. Over time, small steps lead to big results.

 

Are you willing to do something to reach your goals? If you are ready to make 2018 your year to succeed, 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 for weight loss and improved health. 

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 Don’t Want to Deprive Myself of Food

Are you caught in a push-pull of wanting to be slim, but not wanting to deprive yourself of your comfort foods? If so, are you thinking that you have to give up everything you love to eat to lose weight and keep it off? And why is it that people equate tasteless foods with healthy foods, and unappealing foods to weight loss? Can’t we literally have our cake and eat it too?

I believe we can. If we allow ourselves to eat what we want, we avoid fighting ourselves and feeling defeated when we give in to those cravings. However, there’s another side to the story. I would not encourage a diabetic to binge on cake on cookies. Why keep doing something that endangers your health?

The key is awareness. What are you telling yourself that keeps your defeated? From my work with people, I find that limiting beliefs fall into these basic patterns:

  • I can only get comfort from food
  • I have to give up everything I love to eat to be slim
  • It’s too much work to pay attention to what I’m eating
  • I feel deprived without my food

Now’s the time to do some detective work.  Here are some things you can do to go beyond food, which is not really the issue. Ask yourself:

  • What else can I do to comfort myself?
  • What do I really feel deprived of that I want in my life?
  • Can I really pay attention while I’m eating so I stop when I’m satisfied?
  • What do I never feel satisfied about?
  • What emotions am I experiencing when I have these uncontrollable cravings?
  • What voice in my head is telling me I am not allowed to have certain foods that I really want?

 

These questions don’t necessarily yield quick and easy answers, so be persistent in paying attention. The more inner awareness you gain, the more naturally you can make dynamic change from the inside out.

Are you willing to do something to reach your goals? If you are ready to make 2018 your year to succeed, 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 for weight loss and improved health. 

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.

 

 

Breathe Away the Pounds

Mindfulness is a great way to lose weight. The more attention you pay to your body, breath, thoughts, emotions, feelings, memories, images, etc. the easier it is to gain mastery over your actions.

With that in mind, here’s a breathing experiment to try out. Whenever you have a desire to eat something that you know you don’t need to eat, stop and do the following:

  1. Check how many times you are breathing in one minute
  2. Check the intensity level of your craving (SUD level) from 1-10
  3. Take 2-3 minutes to slow down your breathing, always staying within your comfortable capacity so you don’t strain
  4. Recheck to see how many times a minute you are breathing
  5. Recheck your SUD level for the craving
  6. See if you can more easily manage to pass on eating whatever it is you were going to eat, now that you are breathing more slowly
  7. Keep a log and see whether or not slower breathing allows you to control food cravings.
  8. Please respond to this blog. It will help me test my theory, and also help other people if my theory is correct.

 

If you are ready to make 2018 your year to succeed, 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 for weight loss and improved health. 

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 Get Sidetracked Easily

Do you have a particular way that you approach weight loss? Maybe you get motivated, start to lose, then lose interest and gain back the weight? Or  you have trouble getting in gear to get started? Or you get discouraged if you don’t see immediate results and give up? Perhaps you get off track with holidays or special events and forget what you were doing? You may be one of the fortunate ones who makes up your mind, sets a goal, and sticks with it until you achieve (it’s unlikely that you’re in that category if you’re reading this!).

Consider looking at how you approach other things in life besides weight loss. You might see that the same pattern you use here also applies to other goals you have tried to achieve. If so, getting to and maintaining your goal weight will have way deeper effects than just changing your body. It will give you a different approach to achieving your goals, and a method to be successful.

Now, let’s tap on it. See if you have a whole different experience this year. 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 for you to put your goals into consistent action? Rate it 9 or 10 if totally hard, or something lower if moderately hard. Then let’s start tapping at the karate chop point.

Even though it’s so hard for me to stick with my weight loss program, I deeply and completely love and accept myself.

Even though I give up so easily, I deeply and completely love and accept myself.

Even though I’ve never been able to achieve this goal and I’m sick of trying, I accept who I am and how I feel.

 

Top of Head: It’s so hard to stay on track with weight loss.

Inside the Eye: I always have to pay attention to what I eat.

Outside the Eye: I’d rather be doing other things.

Under the Eye: It’s just not fun monitoring my eating.

Under the Nose: I keep starting and stopping.

Under the Mouth: I want to achieve the goal without the work.

Collarbone: I’d rather not stay aware of what I’m doing.

Underarm: I want to eat what I want to eat.

 

Top of Head: I’ve made eating what I want a priority over looking good.

Inside the Eye: I’ve made eating a priority over good health.

Outside the Eye: I’ve made eating a priority over feeling successful.

Under the Eye: I don’t like all this discipline.

Under the Nose: I’d rather take the easy way out.

Under the Mouth: As soon as I get discouraged I give up.

Collarbone: I get sidetracked easily.

Underarm: I give up my new good habits before they can get established.

 

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 tired of being overweight.

Inside the Eye: I feel like a failure when I give up.

Outside the Eye: It’s a worse feeling than paying attention to my eating.

Under the Eye: I choose to be a winner.

Under the Nose: I choose to lose this weight no matter what it takes.

Under the Mouth: I want to feel successful.

Collarbone: If I succeed in weight loss I can also succeed with other endeavors.

Underarm: I love the idea of being slim.

 

Top of Head: I choose to pay attention when I’m eating.

Inside the Eye: I chose to release this stubborn resistance.

Outside the Eye: I chose to do what serves my higher purpose.

Under the Eye: I want to feel good about myself.

Under the Nose: I want to feel successful.

Under the Mouth: I want to be healthy.

Collarbone: I have control over my choices.

Underarm: And I choose slim and healthy.

 

If you are ready to make 2018 your year to succeed, 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 for weight loss and improved health.

 

8-WEEK “DEEP RELAXATION AND WEIGHT LOSS” SUPPORT GROUP STARTS THURS. 1/18, 6-7:15 PM AT INNER PEACE YOGA CENTER. COST IS $297, OR $267 IF REGISTERED AND PAID BY 1/12. WE WILL PRACTICE DEEP BREATHING AND RELAXATION, TAPPING, HYPNOSIS AND MORE IN THIS GROUP. CALL 317-445-4203 TO RESERVE YOUR SPACE.

 

Ginger Power

Do you cook with ginger? For most of us, it’s a perfect addition to the winter diet. Ginger is warming and stimulates digestion and circulation. It is good to dispel gas, is diuretic, relieves constipation, and useful in alleviating colds and coughs. Because it helps with digestion and elimination, it will aid weight loss.

Caution: it should only be used in moderation for people with Bright’s Disease, chronic heart conditions, or high blood pressure.

You can use both fresh and dried ginger in your cooking. You can also make ginger tea by simmering some diced, grated, or thinly sliced pieces of ginger in a pot of water. You can also add cinnamon and or black pepper if you want. Let it simmer about 10 minutes, strain, add honey if desired, and drink.

8-WEEK “DEEP RELAXATION AND WEIGHT LOSS” SUPPORT GROUP STARTS THURS. 1/18, 6-7:15 PM AT INNER PEACE YOGA CENTER. COST IS $297, OR $267 IF REGISTERED AND PAID BY 1/12. WE WILL PRACTICE DEEP BREATHING AND RELAXATION, TAPPING, HYPNOSIS AND MORE IN THIS GROUP. CALL 317-445-4203 TO RESERVE YOUR SPACE.

If you are ready to make 2018 your year to succeed, 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 for weight loss and improved health. 

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.

 

 

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

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

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

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

It’s Easy for Me to Slip Back

Now that you’re  revved up to lose weight, keep this tapping script in mind when you have a bad day or week and want to give it all up. In the process of reaching a goal, we have ups and downs, periods of elation and encouragement, and also periods of discouragement and wanting to quit.

Let’s tap on it. Tap at the first sign of discouragement and you may have a whole different experience this year. Be sure to stay watchful of your early warning signs!

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 want totally give up your weight loss goal right now? Then let’s start tapping at the karate chop point.

Even though I give up too soon, I deeply and completely love and accept myself.

Even though I get tired of dealing with losing weight, I deeply and completely love and accept myself.

Even though I it’s just too hard to shop, cook, and eat healthy food, I accept who I am and how I feel.

 

Top of Head: I’m tired of paying attention to food all the time.

Inside the Eye: What’s the point of it all.

Outside the Eye: It takes too much energy and awareness.

Under the Eye: It’s more comfortable to slip back to my old habits.

Under the Nose: I don’t know who I am without these old habits.

Under the Mouth: I’d rather not deal with it.

Collarbone: I might gain it all back anyway.

Underarm: It may not be realistic to lose weight.

 

Top of Head: I’ve never been able to lose weight and keep it off.

Inside the Eye: It takes effort all the time.

Outside the Eye: Part of me is feeling deprived.

Under the Eye: I want to eat like I used to.

Under the Nose: It’s an ongoing effort with no end.

Under the Mouth: It’s just too tiring and hard.

Collarbone: Maybe I should just accept the weight that I am.

Underarm: But I’m not happy with how I look and feel, and it’s affecting my health in a bad way.

 

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 feel really discouraged today.

Inside the Eye: But I haven’t forgotten my goal.

Outside the Eye: If I keep it up I can be free of this food obsession.

Under the Eye: I feel better when I eat healthy, light foods.

Under the Nose: It’s OK to have bad days.

Under the Mouth: I know they will pass.

Collarbone: I choose to focus on my successes.

Underarm: And create more of them.

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

 

 If you want some individual pointers on how to get through the rough spells, 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 Need to Exercise

If you are working with food choices, but just can’t get in gear to exercise, try tapping with the following script. If you have never tapped before, you can learn how by going to my website and downloading the Quick Start Guide. The link is: www.MakingWeightLossEasy.com

Give your resistance a SUD level on a scale of 0-10. Then reevaluate after every few rounds of tapping. See if you can get it down to a 0, or even a 1 or 2.

Karate Chop Point: Even though I haven’t been able to move my body enough, I deeply and completely love and accept myself. Even though I just don’t like to exercise, I still love and accept myself. Even though I just can’t find the time to exercise, I accept who I am and how I feel.

 

Top of Head: I know how important exercise is.

Inside the Eye: I’d probably lose weight twice as fast if I moved my body.

Outside the Eye: I just can’t seem to get going.

Under the Nose: I’m too tired to exercise after work.

Under the Mouth: I know I’d feel better about myself if I moved more.

Collarbone: But I feel self-conscious exercising at this weight.

Underarm: Exercise is more difficult since I gained these extra pounds.

 

Top of Head: It’s easier to say I’ll start tomorrow.

Inside the Eye: Even though tomorrow never comes.

Outside the Eye: If only I could get up earlier and do it in the morning.

Under the Nose: It’s too hard for me to get out of bed earlier.

Under the Mouth: I haven’t found a form of exercise I really enjoy.

Collarbone: My other responsibilities always take preference over exercise.

Underarm: If I had more energy I could exercise.

 

Top of Head: But if I exercised more I would have more energy.

Inside the Eye: It’s really not fun for me to exercise.

Outside the Eye: But I know it will help the pounds come off faster.

Under the Nose: If I exercised more I’d feel better about myself.

Under the Mouth: But I get tired just thinking about it.

Collarbone: It’s just too much effort to exercise regularly.

Underarm: I’ll always find an excuse not to do it.

 

Top of Head: What if I started with really modest goals.

Inside the Eye: What if I just did 20 or 30 minutes 3 times a week.

Outside the Eye: Maybe I could manage that.

Under the Nose: It would be a lot better than nothing.

Under the Mouth: I might be encouraged to do more once I lost more weight.

Collarbone: It’s worth a try. It might create an upward spiral.

Underarm: I can even keep a log and track my progress.

Please write down whatever comes up for you when you tap, and also tap on those aspects.

 

 If you are ready to go further and make losing those extra pounds a priority, 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

 

It’s Not About the Food

If you struggle with food and weight loss, you might have already realized that it’s not really about the food. Somehow emotions get connected with food, and limiting beliefs about ourselves reflect in our food habits and choices.

What are some factors that might be involved? When you start to explore this, it opens up the proverbial can of worms. The following is a partial list of what might be going on. As you read through the list see which ones you relate to.

  • Eating for procrastination
  • Loneliness eating
  • Boredom eating
  • Discouragement eating
  • Feel safe – from sexual abuse
  • Feel invisible – won’t be accountable for much
  • Don’t feel good about myself
  • Sexual frustration
  • Work stress
  • To prove someone wrong
  • To celebrate
  • It reminds me of good times past
  • To reward myself
  • Clean plate club
  • Might get hungry when I can’t eat
  • To feel in control
  • Worry eating
  • Eating for energy
  • Eating by the clock
  • Comfort eating
  • I’m not good enough
  • Anxiety eating
  • I can never lose weight so it doesn’t matter
  • Everyone in my family is big
  • Thin people are too vulnerable
  • Thin people get too much attention
  • We gain weight as we age

 

Do some of these really ring a bell? Which ones do you resonate with? The first step is to identify which emotions and beliefs are a part of your mindset. But, what can you do next? Sometimes we are aware of what’s going on but still can’t affect a change. The best tool I’ve come up with is tapping. If you are unfamiliar with this method, check it out at the following link. You can get started on your own or give me a call for help (317-445-4203). Tapping changes the flow of energy in the body and helps us slowly release our troubles.

http://www.makingweightlosseasy.com/QS-opt.html

 

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

 

 

Impatience with Slow Weight Loss

Are you impatient to reach your goals as soon as you start working on them? If so, this may be slowing down your progress. If you think in terms of big goals, it takes longer to reach them and then you will get frustrated because you are not getting there fast enough.

It might help to change gears and think small. Rather than saying, “I want to lose 50 lbs.” and feeling overwhelmed, why not say, “I want to lose a pound a week.” A pound isn’t that much to lose in a week, but in a year you will have reached your goal weight. Even if you only lost a half a pound a week, you’d be 26 pounds lighter in a year. The modest two pound loss each month would start to add up. If you had been slowly putting on pounds each year, this would still be a significant shift.

Weight experts say that you need to eat 3500 calories less to lose a pound, so if you cut out 500 calories a day, what would that involve? What could you eliminate that wouldn’t be that big a deal? Or if you wanted to go slower, what could you cut out that totals 250 calories a day, for half a pound a week loss?

When you go one step at a time like this, think about the small gains you are making. I.e.: I am sleeping better without the late night snacks, my clothes are looser, I have more energy, I feel like exercising now, people are noticing a change, etc. Compliment and reward yourself (preferably without food) for the changes to encourage yourself further. And remember that small steps taken repeatedly lead to big changes.

 

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

 

The Liquid Diet

Your digestive tract is working really hard to digest and assimilate the food you eat. Once in a while it needs a rest! Giving it this much-needed rest aids in both good health and weight loss. Fasting is one way to do this, but fasting often leaves us tired and unable to function properly during a busy work week. Another option is the liquid diet. If your digestion isn’t too strong and/or you are having trouble losing weight, you can do the liquid diet as often as once or twice a week. It may give you just the boost you need. Or, if the need isn’t too great, you may want to try it once a month.

To do the liquid diet, think in terms of having all your foods liquefied. Eat vegetarian foods on these days. Some options include smoothies, fresh fruit and vegetable juices, blended cooked veggies, blended rice and beans, blended soups, and very ‘soupy’ hot cereal.

You might need to plan ahead and make your midday meal the night before or in the morning to take with you. You can heat it up if it’s something from the night before and take it in a wide-mouth thermos.

You’ll be amazed at how much lighter you feel, even though you are eating nourishing food. This is because liquefying food is a way of predigesting – instead of doing all that chewing, you are saving that energy for something else, like allowing your body time to heal itself and for your digestion and metabolism to normalize.

 

If you are not sure how to plan your meals in liquid form, 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

 

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

 

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