We are on Day 3 of 3 of creating New Years Resolutions that are like powerful magnets that draw you toward them. These three posts outline a plan to help you create inspiring goals and a map for reaching them.

Day Three: Action

With your goal as the magnetic pull on the needle of your compass, give your brain a map to follow.

Break your larger goal into a series of mini-goals. A magnet cannot attract an object that’s too far away to feel its pull. Goals that feel too far from where you are now quickly lose their attraction. Therefore create achievable mini-goals that are within reach but challenging enough to pull you forward toward your larger goals.

Now write your goals and mini-goals in positive, present terms using detailed words and/or pictures. For example, instead of “I won’t eat sweets anymore,” try “I enjoy eating fresh fruits and vegetables at each meal to support my energy, health and ideal weight.”

Put your goals in a place where you will see them often. You’ll be amazed at how these concrete words or images begin to manifest themselves in your life.

Use your map to chart your course but be open to new paths to your goals. Obstacles and detours are a natural part of change and provide important learning opportunities. When you remain flexible and patient, you’ll discover creative solutions that help you grow beyond anything you could have imagined.

As you become more clear about your goals and mindful in the process, you’ll see that you are not only drawn toward your goals but your goals are drawn toward you

You can download this plan as a PDF called Seven Steps to Magnetic Resolutions: http://www.amihungry.com/pdf/newsletter-12-07.pdf.

We are on Day 2 of 3 of creating New Years Resolutions that are like powerful magnets that draw you toward them. These three posts outline a plan to help you create inspiring goals and a map for reaching them. 

Day Two: Attraction

Be Inspired. Go for the shiver-factor: If the thought of achieving your goal gives you a little shiver of excitement, you’re on the right track. Your goals should act like a magnet that draws you toward them. (Hint: If you are repelled by the thought of working toward a particular resolution, start over with a new goal that excites and challenges you.)

Predict Your Future. Close your eyes and project yourself into the future. Imagine what it’s like as you achieve your goal. Picture how you feel, think, look, and act–as though it’s happening this very moment. Create a vivid, exciting image of yourself living it out then return to this vision frequently to maintain the pull your goal has on you.

In the next post, I’ll talk about giving your brain a map using your goal as a compass. If you just can’t wait, you can download a PDF of Seven Steps to Magnetic Resolutions: http://www.amihungry.com/pdf/newsletter-12-07.pdf

Forget the hype about how nobody ever achieves their New Years Resolutions. Instead create New Years Resolutions that are like powerful magnets that draw you toward them. Over the next three posts, I’ll outline a plan to help you create inspiring goals and a map for reaching them.

Day One: Alignment

First step: Create space. Invest time this week to think about your present life and set goals that will bring you greater health, happiness and fulfillment. As part of your resolution-making process, decide how you will carve out space daily to accomplish your goals. Most of us can easily find the time in the wasted minutes we spend on unproductive activities like watching TV or surfing the internet. Some of us will need to get up a few minutes earlier or say no to joining another committee.

Next, consider your values. What is truly important to you–family, health, career, achievement, contribution, spiritual growth? When you are clear on what really matters, you’ll willingly invest your valuable time and energy pursuing meaningful goals that are congruent with your principles and values.

In the next post, I’ll talk about creating the “shiver-factor.” If you just can’t wait, you can download a PDF of Seven Steps to Magnetic Resolutions: http://www.amihungry.com/pdf/newsletter-12-07.pdf

This is the third of the three questions you should ask before you decide what to eat. 

The key to the final question, “What do I have?” is planning. If you feel hungry and the only thing available is a vending machine, you’re likely to choose a snack food that may not be very healthy, may not taste very good and may not really be what you were hungry for anyway.

Instead, strive to have a variety of foods available that are healthful and appealing but not overly tempting. These are foods that you enjoy when you’re hungry but won’t be calling out to you from their storage place saying, “Come eat me!”

Of course, you’re not always in control of which foods are available. At a restaurant, office potluck, or friend’s house, simply see what’s available and remember to ask yourself “Is there a healthy choice that will meet my needs without feeling deprived?” For example, could you be happy with frozen yogurt instead of ice cream this time?

Matching the food you choose to what you’re really hungry for and what your body needs leads to greater satisfaction and more enjoyment—with less food.

Remember that small changes really do make a difference and that balanced eating is simply the result of all of the individual positive decisions you make. Eating food you truly enjoy while taking good care of your body is the best way to make long term changes that you can live with.

Join me for an 8-week Spirit of Women/Am I Hungry? weight management workshop at Banner Desert Medical Center. Send an email to info@amihungry.com or visit http://www.AmIHungry.com.

This is the second of three questions you should ask before you decide what to eat.

The next question to ask yourself is, “What do I need?” This question allows you to consider your the effects of certain foods on your body. I truly believe that all foods fit in healthy diet so food decisions aren’t “good” or “bad.” However, some foods offer more nutritional benefits than others so you may want to take that into account when deciding how a particular food fits into your overall intake.

As you consider what food to choose, ask yourself, “What does my body need?” Keep in mind the principles of variety, balance, and moderation when deciding what to eat. Consider nutritional information, your personal health issues, your family history, what else you are eating that day and how your body responds to certain foods.

Here are some specific examples of issues you may want to consider: history of high cholesterol, family history of diabetes, allergic reaction or digestive problems from certain foods, fatigue when you eat too many carbs in a meal, vegetarian diet, etc. The list is very personal and specific for each individual.

For an overarching approach, ask yourself, “What is the healthiest thing I could eat without feeling deprived.” Enjoy your healthy choices by focusing on fresh foods, appealing combinations, new flavors, and interesting recipes.

Join me for an 8-week Spirit of Women/Am I Hungry? weight management workshop at Banner Desert Medical Center. Send an email to info@amihungry.com or visit http://www.AmIHungry.com.

Yesterday I told you that there are three questions you should ask before you decide what to eat.

The first question, “What do I want?” may come as a surprise because people are often afraid they’ll lose control when they eat what they really want. But what happens when you try to avoid something you’re craving—like those Girl Scout Cookies that were delivered right after you started a low-carb diet?

First, you check the label and confirm that they’re off limits so you put them in the freezer. Two days later they whisper to you from their hiding place, “Pssst. We’re in here!” You manage to resist them, instead munching on some olives, four cubes of cheese, a hunk of leftover meatloaf with a side of celery sticks, two pieces of low-carb toast—and yet you still don’t feel satisfied.

“Hey! We’re in here and we taste great frozen!” You finally give in and have two Thin Mints®. Blew it again! Might as well finish the sleeve—and a bowl of ice cream—and start over tomorrow. Sound familiar?

Deprivation and guilt are two of the most powerful triggers for overeating. Instead, keep in mind that all foods fit into a healthy diet. Thinking about what you really want to eat without judging yourself will keep you from feeling deprived and out of control when you choose to eat certain foods.

You might be worried that if you ask yourself what you’re really hungry for, you’ll always choose foods you “shouldn’t.” At first this might seem true, since cravings tend to get stronger if you’ve tried to ignore them for a long time. But once you let go of the guilt about eating certain foods, you’ll find that you want a variety of foods to feel healthy and satisfied.

Join me for an 8-week Spirit of Women/Am I Hungry? weight management workshop at Banner Desert Medical Center. Send an email to info@amihungry.com or visit http://www.AmIHungry.com.

This time of year (heck, every time of year!), people struggle with “being good” when there are so many “bad foods” to choose from. Ironically, we’re supposed to define ourselves by what we put in our mouths despite the fact that the definition of “good” and “bad” foods changes every few years or so. Many people feel confused and overwhelmed by all the conflicting and often arbitrary messages about what they are “supposed” to eat.

But it is possible to find that balance between eating for health and eating for pleasure. In fact, one of the keys to optimal health and lifelong weight management is to nourish your body and your soul with the foods you eat.

So how do you drown out all the noise and find that balance for yourself? Start by asking yourself three simple questions when you’re hungry: “What do I want?” “What do I need?” “What do I have?”

Over the next few days I’ll explain the significance of each question in detail but for now, practice becoming aware of your thought process around choosing food. If you have specific questions that you would like me to address, email me at  info at AmIHungry.com or visit http://www.AmIHungry.com.

Also, if you’re interested in childhood obesity, I’ll be on a Discovery Health Channel special for the next five Sundays. Check http://discoveryhealthcme.discovery.com/ for listings.

‘Tis the season for Food Pushers bearing goodies. Eating out of feelings of obligation can occur simply because there’s food on the table or your plate, because you paid for it–or it’s free, or because someone made it for you. Obligatory eating will account for some of your holiday weight gain if you’re not mindful.

Perhaps the biggest challenge is dealing with friendly Food Pushers. Well-meaning family members, co-workers, neighbors, and hostesses feel they are doing you a favor by giving you permission to abandon common sense and eat more than you need. Remember, you’re not a kid anymore; you don’t have to eat something just because your mother said so.

The most efficient way to deal with Food Pushers is a polite but firm, “No thank you.” If you’re concerned about hurting their feelings or they wan’t take no for an answer, here are some gentle ways to wiggle out of eating something you don’t want:

“It looks beautiful but I’m really not hungry right now.”
“That was delicious! I can’t eat another bite.”
“No thanks but would you mind sharing your recipe?”
“I’m full now but can I take a little home for lunch tomorrow?”
“Thank you but my stomach is a little upset.” (It will be if you eat more.)
“Thanks but I am allergic.” (You don’t have to say to what.)
“I’m saving room for dessert.”
“Mom, I know it makes you happy to see me eat, but I’m happy just being with you.”
“Grandma, you are a wonderful cook. I’m done for now but next time I’ll come early and you can show me how you make this.”
“I can taste the love you put into this. I just don’t want to feel it on my hips tomorrow!”
If all else fails, take a little and hide it under a lettuce leaf or feed it to the dog. 

If you are a bit of a food-pusher, stop it! And finally, don’t use other people as an excuse for overeating (as in “I wasn’t going to but I didn’t want to hurt her feelings!”). Eat responsibly.

Want to learn to manage your weight without restriction or deprivation? Join me for an 8-week Am I Hungry?® Workshop at Banner Desert Medical Center. Email info@amihungry.com for more information or read more about our program at http://www.amihungry.com.