Healthy Eating

Week Six Healthy Eating Audio Message

Whether you are overweight or just want to eat more mindfully, let’s take a look at healthy eating and the emotions that are related to food.

For many people, part of the despair cycle includes weight. We will look at it from many angles both diet and exercise as well a mental health perspective.

Simple Diet And Weight Loss

Having a bad day? Then how about some brownies? Are you angry at someone? It’s nothing that fried chicken and biscuits and gravy can’t take care of.

Are you eating your way through trying times, and then trying to cope with weight gain which creates anxiety, depression and low self image? When does the vicious cycle of despair end?

Your will hear a lot people say that dieting is just about calories in and calories out. I respectfully disagree. Eating is part of our culture, ethnicity, social life, self image and family bonds. Does your family have a tradition surrounding food or do you remember a parent buying a special treat just for you? People often take pride in the cuisine of their region whether it is gumbo from New Orleans, Taylor’s Porkroll from New Jersey or deep dish pizza from Chicago. These are all good things as they bring us closer as a community and as a family.

The problem lies when things get out of balance and food substitutes for the family bonds, a sense of security or acts as a tranquilizer. When fond memories of Grandmom’s Christmas cookies on Christmas Eve that you had once a year and were made with love transforms into a daily mass produced plastic wrapped cookie, we have a problem.

It ends when you decide to break the cycle that you were taught, and create a new plan that works for you. Throw away those messages that food can make it all go away, or that there is nothing wrong with a brownie or a piece of cake to comfort yourself.

You were taught lies and now it’s time to create new habits and truths for yourself. This guidebook will offer you choices because weight loss is not about dieting, it’s about you. Download Simple Diet And Weight Loss Now!

— Tyler Woods PH.D.

Setting and keeping goals is the key to success fill out your Goal Setting Worksheet right now.

Part 1 Eating Healthier

The key to eating healthier is to have a plan. Waiting for the last minute to decide what to eat often leads to unhealthy choices just because they are easier and faster. That is why we are adding meal planning to your routine. This does not have to be daily, but you need a plan for six days a week. The seventh day is your day not to worry about what you eat. On the seventh day you want a chicken fried steak with sausage gravy go for it. This day off can be any day of the week and you can use it for holidays or a special dinner out.

When planning your meals, try to keep in mind your goals as well as your culture and traditions. The goals of Natural Health and Wellness are not to have a world populated by Barbie and Ken with six pack abs and buns of pure iron. It is for you to reach your goals and look and feel your best while staying in balance with the other aspects of your life.

It is important to write down you meals ahead of eating them. This way you can plan your shopping as well as to know when you may need to rely on a “Fast Bite” meal. (We will get into that shortly.)

Today the ____ I will eat:

Breakfast:_________________________________________________________________________

Lunch:____________________________________________________________________________

Snack:____________________________________________________________________________

Dinner:___________________________________________________________________________

Today the ____ I will eat:

Breakfast:_________________________________________________________________________

Lunch:____________________________________________________________________________

Snack:____________________________________________________________________________

Dinner:___________________________________________________________________________

Today the ____ I will eat:

Breakfast:_________________________________________________________________________

Lunch:____________________________________________________________________________

Snack:____________________________________________________________________________

Dinner:___________________________________________________________________________

Today the ____ I will eat:

Breakfast:_________________________________________________________________________

Lunch:____________________________________________________________________________

Snack:____________________________________________________________________________

Dinner:___________________________________________________________________________

Today the ____ I will eat:

Breakfast:_________________________________________________________________________

Lunch:____________________________________________________________________________

Snack:____________________________________________________________________________

Dinner:___________________________________________________________________________

Part 2 Fast Food Field Trip

Okay, how about we go on a little field trip and go to a fast food restaurant. Before you head out go to the fast foods restaurants website and print out their nutritional guide. When you are eating look up what you ate to see what it contains. More importantly, I want you to identify the more healthy items on the menu.

I would like to see you eat each meal with your family around the kitchen table. I know this is not realistic and at times you will eat out for a fast bite. Therefore, lets put together our menu when eating out (not for a memorable meal but for a fast meal).

Fast Bite 1

Restaurant name:_______________

What I will order:____________________________________________________________

__________________________________________________________________________

Fast Bite 2

Restaurant name:_______________

What I will order:____________________________________________________________

__________________________________________________________________________

Fast Bite 3

Restaurant name:_______________

What I will order:____________________________________________________________

__________________________________________________________________________

Part 3 Diet and Living

Your will hear a lot people say that dieting is just about calories in and calories out, I respectfully disagree. Eating is part of our culture, ethnicity, social life, self image and family bonds. I want you to focus on the emotional part of eating.

Why do I eat?__________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

What are my favorite memories surrounding food?______________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

What traditions do I/my family have around food?______________________________________

______________________________________________________________________________
______________________________________________________________________________

______________________________________________________________________________

______________________________________________________________________________

How often do I eat out?_____________________

Of times I eat out how many are memorable?_______

Keep a one day diet log. Eat as you normal would and when it is complete review it with what you wrote above.

Now it is time to start eating healthier. The Simple Diet and Weight Loss Guidebook does not tell you what to eat, or give you a menu to eat this or that. It gives you the tools to make informed decisions based on your preferences. First things first, before you read the book, what are your goals and concerns when it comes to diet, are they health based, weight based, pants or dress size, lower cholesterol, more energy?

My goals and concerns related to diet and food are: _______________________________________

_________________________________________________________________________________

_________________________________________________________________________________

_________________________________________________________________________________

Now it is time to read The Simple Diet and Weight Loss Guidebook, keep your concerns and goals in mind as you read through the guidebook. When you have finished take a nice walk (as you do every day now) and enjoy the world around you.

A final word on food before we move on and finish this week. I suggest you give thanks or say grace every time you have a meal. Without food we will not live and certainly not prosper. Whether plant or animal you are consuming a former living entity. Please show your respect and say thanks.

Other resources on healthy eating

Healthy Eating Plate and Healthy Eating Pyramid Use a Healthy Eating Plate and Healthy Eating Pyramid that are based on the latest and best science…

The Healthy Eating Index The Healthy Eating Index (HEI) is a measure of diet quality that assesses conformance to federal dietary guidance. USDA’s primary use of the HEI is to monitor the diet quality of the U.S. population and the low-income subpopulation.

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