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31 Comments

  1. Thank you for the useful suggestions.
    1. I will fill my plate but use a smaller one.
    2. I will pass one 2nd servings
    3. I will drink a glass of water before eating

  2. I’m going to Mexico in 25 days and losing even a few pounds
    of the 20 I need to lose would be great
    Starting tomorrow for 10 days
    I will eat dinner from a luncheon size plate – smaller portions
    I will put tempting snack foods out of reach and out of sight
    I will not prepare any baked goods or purchase any baked products

  3. 1. Water
    2. Rainforest cocktail in a fancy margarita glass
    3. Create awareness of food consumed and what it provides for my body

  4. My plans:
    Pass on second helpings.
    Divide foods into individual servings.
    Finish chewing each bite.
    My selections:
    9. Pass on second helpings
    1. Divide foods into smaller individual servings
    Finish chewing each bite before reloading your fork.

  5. I lost 10 lbs about a year and a half ago. I’ve gained at last 2/3 of this back. I’d like to get back on track.
    My 3 choices are:
    1. Drink a tall glass of water before I eat.
    2. Divide foods into smaller individula portions.
    3. Finish chewing each bite.
    My selections:
    Drink a tall glass of water before you eat.
    1. Divide foods into smaller individual servings
    Finish chewing each bite before reloading your fork.

  6. Thanks so much for continuing to bring us high production value messages! And Kudos to John Stockton for adding more mindful suggestions, like get moving and get outdoors.
    My selections:
    4. Use the 1/2 rule
    9. Pass on second helpings
    Build a pause into your meal by dividing your food in half before you begin.

  7. The hardest one is turning off the TV, and if it is off then I will be moving.
    My selections:
    15. Turn off the TV
    5. Fill your plate, but keep it small
    9. Pass on second helpings

  8. I like the three ideas from the staff and will try them for 10 days.
    1. Drink a glass of water before eating.
    2. Finish chewing one bite before reloading the fork.
    3. Pause halfway through the meal.
    I always prepare a container of raw veggies and fruits to take with me to work: carrot sticks, cucumber slices, cauliflower, fennel, red or yellow pepper chunks, snow peas, sliced apple, persimmons, orange segments ie, anything I have available goes! This gives lots of fiber and abundant energy and prevents me from impulse eating at the coffee shop in my office building.
    My selections:
    9. Pass on second helpings
    11. Prepare healthy snacks
    6. Come up for air

  9. My selections:
    9. Pass on second helpings
    14. Keep the chips out of reach
    Finish chewing each bite before reloading your fork.

  10. My selections:
    Finish chewing each bite before reloading your fork.
    Build a pause into your meal by dividing your food in half before you begin.
    5. Fill your plate, but keep it small

  11. Thanks for this. I guess I missed it before. Will try this. We write books on Fitness (Seven Biblical Principles of Fitness and my husband is writing A Hundred Pounds Ago.
    Anything that a person will DO is helpful. The simpler, the better, as (Iknow I am) you are more likely to DO IT!
    I am interested in getting together with another Life Coach to go to schools or the Hospitals to conduct “Tapping Sessions” or the “Healing Codes” with disabled/ill children. Do you know of anyone else who might enjoy doing this work for no fee?
    Love & Blessings
    Charline Sprouse PhD
    My selections:
    5. Fill your plate, but keep it small
    Drink a tall glass of water before you eat.
    4. Use the 1/2 rule

  12. MY choices are:
    1. drink raw milk (including kefir and yogourt)
    2. eat grass fed beef, free range chicken, and lots of sea food (salmon, mackeral, oysters, etc.)
    3. get outside everyday, to the ocean and/or the forest!
    My selections:
    Select Your Choice
    Select Your Choice
    Select Your Choice

  13. My selections:
    6. Come up for air
    9. Pass on second helpings
    11. Prepare healthy snacks

  14. I don’t need to lose weight, but would like to eat less sugar/refined carbs, and more vegetables and fruits.
    My selections:
    6. Come up for air
    11. Prepare healthy snacks
    Finish chewing each bite before reloading your fork.

  15. I did sign up for the glass of water, the slowing down and smaller plates/utensils, but an attitude of abundance and self-care is my golden rule.
    During my 30s and 40s, I carried extra pounds, but for the past 20 years (just turned 60) have maintained an ideal weight with surprising ease. My secret is that I am kind to my body. I eat plenty of good food. (No pop. No chips. A minimum of refined flour and sugar and empty-calorie processed foods.) I also exercise (and sweat — 45 minutes 3 times a week) which is a generous gift of time to myself, an essential mental health enhancer.
    My body is astonishingly satisfied with fresh greens and vegetables, lots of healthy fats and lean protein (nuts, oils, dairy, non-CAFO/feedlot meats) and whole grains. I don’t skip meals and snack when I’m hungry, trying always to listen to what my appetite calls for (intuitive eating).
    I have a sister who lost about 50 lbs with Atkins. Watching her, I learned ways to replace carbs with roasted or stir-fried vegetables, entree salads, plus snacking on cheeses and nuts. As a result, white pasta and white rice, white bread, cakes and cookies just don’t interest me much. Having said that, I do still enjoy dessert with every meal — a chunk of dark chocolate, fresh or cooked fruit with non-rBGH whipped cream, custards and bars made with nuts, coconut, rolled oats, brown rice, farm eggs, pumpkin, squash, apples, honey, spices, etc. – satisfying treats with real nutritional content.
    Not operating out of a mindset of deprivation is key for me. And the exercise metabolizes the good food, so it’s available to my body, at the same time it lifts my outlook. I feel so lucky NOT to have to fight with my body (it always wins). And lucky that my two daughters, who are around 30 and have stressful and demanding lifestyles, have developed similar eating and exercise attitudes that work for them.
    By trading poor foods for better foods, adding exercise, we really can eat well (maybe even MORE), and enjoy a healthier body and mind.
    My selections:
    Select Your Choice
    Select Your Choice
    Select Your Choice

  16. Just in time for the holidays………..I need to loose weight, this will be helpful.
    My selections:
    Drink a tall glass of water before you eat.
    5. Fill your plate, but keep it small
    9. Pass on second helpings

  17. When I realize that it is an act of self-compassion to be mindful and to prioritize what I eat – it helps me to make that time to prepare healthy snacks and meals, to cut out the carbs, to exercise and to be mindful of what I am eating.
    My selections:
    11. Prepare healthy snacks
    15. Turn off the TV
    2. Eat in a well-lit room

  18. My selections:
    8. Pre-plate your food
    13. Put your apples on display
    18. Keep tempting food out of sight

  19. My selections:
    7. Downsize rather than Supersize
    Drink a tall glass of water before you eat.
    Finish chewing each bite before reloading your fork.

  20. Last night I came home after a long day and a late Anger Management class. I was tired; but not REAL hungry. My son had ordered pizza and wings for his dinner and told me the leftovers were waiting for me in front of the TV. I knew better and my rational self screamed at me to avoid. It lost! I find this to be an issue for me. Coming home and doing tired/stressed eating. Even if I have eaten dinner before evening work, I will still come home and eat. I am reading Steven Wansink’s book and have found it helpful. The power of 3 exercise has helped in many ways. I could use some ideas for this particualar pattern of tired/stressed eating!
    My selections:
    7. Downsize rather than Supersize
    Drink a tall glass of water before you eat.
    6. Come up for air

  21. It’s all about attention. I’ve taken a mindfulness eating course and read a lot of Geneen Roth’s books. But if you don’t plan your foods, and are distracted (non-mindful eating) when you eat, guess what –you’ll eat more and not check in to see if you are actually still hungry. It is challenging to talk and eat mindfully at the same time. It’s challenging to eat mindfully!:) Paying attention is the key.
    My selections:
    5. Fill your plate, but keep it small
    Drink a tall glass of water before you eat.
    Build a pause into your meal by dividing your food in half before you begin.

    • With the bases loaded you struck us out with that anserw!

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  22. I don’t need to lose weight and yet I do want to be more present with my meals. Slowing down to enjoy the experience the way the French do:-)
    My selections:
    5. Fill your plate, but keep it small
    11. Prepare healthy snacks
    Build a pause into your meal by dividing your food in half before you begin.

  23. I will choose:
    no seconds
    smaller plates/bowls
    keeping junk food out of the house
    My selections:
    Select Your Choice
    Select Your Choice
    Select Your Choice

  24. Sounds practical & fun….i’m off to buy a lovely fruit bowl for the table.
    My selections:
    13. Put your apples on display
    6. Come up for air
    11. Prepare healthy snacks

  25. We can all do “anything” for 10 days!
    My selections:
    18. Keep tempting food out of sight
    8. Pre-plate your food
    2. Eat in a well-lit room

  26. I will give it a try. I too need to loose 10 lbs.
    My selections:
    9. Pass on second helpings
    Drink a tall glass of water before you eat.
    Finish chewing each bite before reloading your fork.

  27. Wonderful ideas… for me and my family is just a matter of when to start 🙂
    My selections:
    15. Turn off the TV
    1. Divide foods into smaller individual servings
    20. Rename healthy foods

  28. Am excited to try this! Need to lose about 10 lbs
    My selections:
    Drink a tall glass of water before you eat.
    4. Use the 1/2 rule
    20. Rename healthy foods