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Giving Thanks to Thoughtful Eating
Have you ever said:
“Oh no, I can’t eat that…it’s not on my diet”
“If I keep (certain foods) in the house, I will end up eating it until it is gone”
“I ate so good today”
“I was so bad on my diet today”
What if there was a better way of thinking? What if there was no such thing as bad or good food?
The first description in the dictionary of the word diet is “kinds of food that a person or animal habitually eats.” The dictionary then goes on to have a second and third description mentioning the restriction of food for medical reasons or weight control.
A person’s diet can be what they eat for health, nutrition and pleasure. Food doesn’t have to be bad, unless it makes you ill. Eating and enjoying food should not have to be a negative in anyone’s life. Our lives are difficult enough; food does not have to be difficult. When you were a baby and a small child, you ate only when you were hungry and stopped when you were full or satisfied. Then as we grew up, often times our parents would tell us to “clean our plate”. Or wait to eat at a specific time, which may have caused overeating when the meal was served because you were really hungry. In school and in many work situations we might be given specific times to eat as well, and these times may not coincide with our actual hunger. As adults we need to re-learn how to eat more intuitively and let our bodies respond to our hunger and satiation points. In doing so and adding healthy eating habits, we can allow ourselves to get to a natural body weight.
Having the ability and knowledge to eat when we feel hunger and stop when we are full is very powerful.
We can choose the foods that are good tasting, satisfying and healthy, and then stop eating when fullness is recognized, realizing that the foods we take pleasure in eating are available to enjoy again later, when we feel hungry again (which will most likely be in just 3 or 4 hours). This philosophy is called Intuitive Eating.
People eat for many different reasons, celebration, numbing out, frustration, anger, boredom, the time of day. Many times eating has nothing to do with feeling hunger. There are several steps to take to become an Intuitive Eater. In a nutshell they are:
Check in…stop…think…”am I really hungry?”
If “YES” my stomach is making hunger pangs…then…Eat & enjoy a meal that will be satisfying, long lasting (3-4 hours) and healthy.
If “NO” I am not physically hungry… then... Identify the emotion or feeling you are experiencing, (frustrated, upset, bored, sad, etc). Then ask yourself: “What can I do to feel better other than eating?”
Let this be “food for thought”. Take the power and control back into your life by making the choice to eat if you are hungry or to change the situation that is causing you to head for food when you are not hungry.
To your health,
Amy Lundberg
Aim For It-President
Intuitive Eating 
*Learn to stop the stress of the struggle that may be holding on your weight
Discover an anti-dieting philosophy that replaces external eating with a hunger-based approach
*Choose a program that gives you back YOUR POWER that deprivation diets have taken from you.
*Gain knowledge and tools that radiates self esteem and self confidence!
To request a complimentary coaching session or call 218-846-1525
I enrolled in the intuitive eating program not knowing really what to expect. I was surprised at how "in-depth" this program was which explored different issues as to why I overeat, and Amy was patient as to how to "re=program" those feelings into constructive, rather than destructive ones. I am making slow but steady progress in reshaping(literally) the future me. I feel more energized...less stressed and have a more positive outlook. I have NOT been starving myself and I have been losing pounds!
Kim S.
Detroit Lakes, MN
To date Kim has lost over 60+ pounds with her positive outlook and reframed thinking she was able to look beyond dieting and find her own answers to achieve her success. |
Use Your Busy Holiday Schedule to Your Advantage 
The holidays are fast approaching, and many of us begin to get anxious about our upcoming busy schedules of shopping, parties, eating, drinking, and celebrating.
However, you can use your busy schedule to your advantage if you follow these simple tips.
One of the best ways to avoid sabotaging your health and fitness efforts is to continue scheduling your exercise each week, just as you do now. Many times we allow ourselves to skip exercise and use that time for preparation and shopping. This season, considering that some of the benefits of exercise are increased stamina and stress relief, why not decide now that exercise is an important part of your weekly routine and stick with your schedule. Or, if your schedule is not flexible enough to get done all you need to do without sacrificing something, then just decrease your exercise time instead of skipping it all together. This way you get the best of both scenarios.
Remember that walking is a form of exercise. If you plan out your shopping trips, and take your time to walk around the mall before, during, and after your shopping, you could accomplish both shopping and exercising at the same time. It may not be as intense as your exercise session would have been, but it’s better than skipping exercise all together.
Finally, let yourself off the hook! Don’t beat yourself up about missing an exercise session, or cutting one short, believing that you are sabotaging all of your efforts. Just re-prioritize! The holiday season (from Halloween through New Years) is not the time of year to focus on weight loss or fitness gains, instead think of it as your maintenance period. If you can accomplish just half of what you might be currently doing, you will maintain the gains (or losses) that you have made, and that is half the battle. Then, as the new year begins, you can concentrate on new goals for increasing your exercise back to pre-holiday intensities.
My best advice: Enjoy the season!!!
Amy Lundberg with Special Guest Marlene Chism Present: 
STOP THE HOLIDAY DRAMA!
Do you look forward to the holidays the New Year, or do you feel a sense of dread and overwhelm?
Maybe it's because of the little acts of self-betrayal that keep you pleasing everyone but yourself.
The huge gap between where you are and where you want to be is called DRAMA.
Too much DRAMA keeps you from living a life of peace, passion and purpose.
What conversations are going on in your mind?
What about "Uncle Ted" who always drinks too much and stresses out "Aunt Lois?" Why can't we just draw names? How many kids do I have to buy for when I don't have kids myself? Is there enough money to give to the needy and buy for all the nieces and nephews? Where are we going to have the dinner this year?
It's not about the gifts but I still feel pressured to spend a certain amount. I need to make sure everyone chips in for the boss. I hope I don't gain another 15 pounds like I did last year. It is going to be the worst Christmas ever now that ________has passed away. If my husband doesn't get me a gift this year what will I tell everyone at work? I'm the only one who even cares about decorating so why do it at all? I wish I could just go on a cruise and skip it all.
What if you could STOP THE HOLIDAY DRAMA?
This Stop Your Drama teleclass is designed to in form you of the common themes of drama during the holidays and...
--How to identify the five stages of the GUILT TRIP TRAP and how to get out
--Why you might be having an INTEGRITY CRISIS
--How to identify the four stages of dysfunctional patterns on the KARPMAN DRAMA TRIANGLE
--How to be true to yourself so you can have more peace, passion and purpose over the holidays
To register for this amazing class for the low price of $20.00
join us where you will learn to stop Your Drama to have a peaceful and joyful holiday season.
This 45 Minute Class is December 3rd at 7;30pm CST/ 8:30 EST
(Class will be recorded for your convenience)
BONUS-You know I LOVE to give bonuses!
When you sign up you will receive my Holiday Survival Guide and Marlene graciously added her own tips and are provided in this Guide as well!
So What Are You Waiting For...More Stress And Dread...I Think NOT...
SIGN ME UP
Here what Frances says about Marlene's class:
Wow, you have completely blown me over! I was immediately knocked over with how targeted this approach was, and how well you had laid it out.
Thank you an absolute ton, Marlene. You have developed a wonderful program. You popped me right open, although I was convinced I didn't need it. A big hug,
Frances Strassman |
 Why Use A Lifestyle Fitness Coach?
Let's face it, you've tried every exercise and diet program out there. At first everything seems to go your way, then life intervenes and the "honeymoon" phase is over. The results have been hit-and-miss, but your resolve remains the strong.
If you can relate to this Amy's popular Solutions Program may be the missing link you've been searching for.
Come see the variety of coaching program's Amy offers |
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