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Archive for the 'weight management' Tag

You’re not the boss of my body!

February 22nd, 2008, 6:52 am by Michelle May, M.D.

I received this hysterical email from Karen who ordered Am I Hungry? as an e-book that comes with a complimentary Journal.

“I made the mistake of printing out a couple of pages of the Am I Hungry? Journal at work. My boss happened to pick it up off the printer. Here’s what happened.

My Boss: Did you print this? (She handed me the blank food journal that said, “Am I Hungry?” at the top).
Me: Yes, it’s something my weight loss coach recommended to me.
My Boss: You’re eating a donut.

So I finished eating the donut and sat there thinking about all the things that I wish I’d said. I sent an email to my friends asking them to pick their favorite reply:

  • Oh no. I thought it was a carrot! Quick! Get a stomach pump!
  • Here. Here’s my food journal. Would you just keep track of it for me from now on?
  • Yes, that’s my new food plan. One donut in the morning and nothing else all day!
  • Didn’t you eat one?
  • I’m sorry. I thought the donuts were brought in for everyone. Someone should have told me I wasn’t allowed to have one.
  • Yes, it’s the new Police Officer Diet.

Might as well laugh but it didn’t feel funny at the time.”

Karen’s boss’ mistaken assumptions about what it takes to reach a healthier weight highlight many of the reasons diets don’t work: 

  1. If you’re on a diet, you’re not allowed to eat anything that tastes good
  2. Everyone else can have a donut but you can’t
  3. If you’re overweight, everyone has the right to comment on what you eat
  4. If you eat one donut, you’ve blown it for the day
  5. The 200 calories in an occasional glazed donut causes more weight gain than the 200 calories in a bowl of cereal with skim milk and blueberries
  6. Only thin people can eat donuts in public

Ridiculous! Long term weight management doesn’t require deprivation or perfect eating. That approach only causes shame, guilt, hunger, and rebound overeating. Instead, take charge of your decisions, including enjoying a donut when you really want one. Karen, you are the boss of your body.

For more about weight management without deprivation and guilt, visit http://www.AmIHungry.com.

Posted in: Head Hunger • Intuitive Eating • Mindful Eating • Nutrition for Non-Dieters • Uncategorized • • | Post a Comment »

Choosing Food: What Do I Have?

December 24th, 2007, 11:28 am by Michelle May, M.D.

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.

Posted in: Mindful Eating • Nutrition for Non-Dieters • Uncategorized • • | Post a Comment »

Choosing Food: What Do I Need?

December 23rd, 2007, 2:56 pm by Michelle May, M.D.

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.

Posted in: Mindful Eating • Nutrition for Non-Dieters • Uncategorized • • • | Post a Comment »
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