This week you ll learn how to eat whatever you want and still lose weight, as long as you follow a few simple guidelines.

Size: px
Start display at page:

Download "This week you ll learn how to eat whatever you want and still lose weight, as long as you follow a few simple guidelines."

Transcription

1 WEEK 2 THE NATURALLY SLIM EATING PLAN Stop Dieting, Start Slimming If your weight has been an issue in your life, I m sure you know that restrictive diets don t work. Without addressing the emotional issues associated with food and eating, few people achieve permanent results. Skinny Gene s does not promote strict rules and deprivation. In fact, the program turns diets on their backside! You will learn how to lose weight while eating with pleasure! No restrictions allowed! This week you ll learn how to eat whatever you want and still lose weight, as long as you follow a few simple guidelines. THE NATURALLY SLIM EATING GUIDELINES 1. Eat only when you are actually hungry. This may seem like common sense, but it is important to recognize the difference between emotional hunger and physical hunger. Emotional hunger occurs abruptly and is usually a reaction to an emotion such as boredom, sadness, or loneliness or in response to stress. Physical hunger comes on more slowly; you hear or feel your stomach growl and you know your body needs sustenance to fuel your daily activities.

2 2. Throw out your old shoulds and eat what you like. How many times have you finished eating a full meal only to start looking for something else? When you eat the foods you genuinely like, your brain produces a chemical called serotonin, which makes you feel good. When you eat food you don t particularly enjoy, your brain doesn t produce as much serotonin, leaving you feeling unsatisfied. Of course, there may also be emotional reasons for why you want to continue eating; we ll explore those later in the Skinny Genes Program. For now and in the future, eat whatever you want, not what you think you are supposed to eat according to this or that diet you tried to follow in the past. And keep food around that you love so that when you re hungry, you have options. Note: Please consult your doctor if there are certain foods you have been advised to avoid. I am not a nutritionist, nor do I give nutritional advice. If you would like to speak to a nutritionist, I can refer you to one. Tip for listening to your internal cues: Before you decide what to eat, sit down, take a big deep breath, drink some water, and allow yourself to relax. Next, check in with your body and ask: What would satisfy me right now and keep me feeling light and energized over the next few hours? Once you get your answer, ask your body again: Will eating this food leave me feeling energized or lethargic? How will it feel in my stomach over the next couple of hours? Like a bowling ball, Light? Satisfying? Many of my clients find that when they check in with their bodies, they are truly hungry for healthy, satisfying meals with lots of veggies, healthy protein, and fruit. 3. Eat without distractions. When you eat without distractions, you can control what and how much you eat. Studies show that if you eat when you are distracted, you ll eat more and you won t enjoy the food as much. From now on, when you eat, focus on the food and nothing else. When you eat, sit all by yourself if you can. Don t read a magazine, don t look at the computer, don t watch TV, don t think about anything other than the food- it s just you and the food. Eliminating distractions allows you to slow down and savor what you are eating. And when you are not distracted, you will receive the signal that you are full instead of not paying any attention to it.

3 4. Eat like a foodie! If you ve ever seen the show Topchef, you ll notice the judges take time to savor each bite of the food prepared by the chefs. I recommend you watch that show and take special notice of the way the judges eat, one bite at a time. They spend time noticing all the flavors of the dish, savoring each morsel before moving onto the next bite. While they are chewing, they are talking about their experience, describing what they taste while its in their mouth. People who struggle with weight have a tendency to think about food all day and then shovel it in their mouths as fast as they can. When they do this, they are completely tuned out of the pleasurable experience of eating food, and don t actually enjoy it. When I teach my clients how to eat like a foodie, they are amazed to discover that the foods they thought they loved, actually don t taste that good. Play with this, its so much fun to savor food this way. I cannot emphasize this enough, you can eat whatever you want, just remember to slow down and enjoy every mouthful. You ll discover a whole new world! Eating this way can be difficult if you are in a group or with someone. A few tips that can help are; put the knife and fork down in between bites and describe what you taste. If you re eating with your family or friends, tell them about the food, describe it to them... If they give you a hard time, tell them it s your homework, Brittany s orders! ;-) If you re eating alone, try closing your eyes during each bite, you ll notice so much more! If all you did for the next two weeks was to and savor each bite of food that enters your mouth, not only will you feel 1000xs more satisfied, you will find it easy to leave food on your plate and lose weight. 5. Stop eating when your stomach tells you it s had enough. You don t have to clear your plate, no matter what you were told as a child! Your stomach knows when you have had enough food, and that s not when you feel full. It is the feeling right before that heavy feeling of fullness. Your stomach signals you with a comfortable feeling that tells you your body has gotten enough fuel for now. If you practice the previous guideline, you will be in a good position to receive that message from your stomach. Tune in while you re eating and listen to what your stomach has to say. Remember, you can eat whenever you are hungry, so if that means an hour later, go ahead and eat. Just stop again when your stomach tells you you ve had enough.

4 TAP BEFORE EATING If you ve been a chronic dieter and depriving yourself of the foods you really want, this new eating strategy might cause some initial excitement or anticipation. If that is the case, it is very important to tap before you eat. Many people experience a huge reduction in their appetite just by tapping before they eat. Here s an from a client and chronic dieter who tried this approach: Brittany, Thanks for a great session yesterday. This concept really rocked my world. I've been tapping and thinking about everything we talked about yesterday. More importantly, I've been eating what I want to eat, focusing on what I'm feeling, and listening to my body. I've eaten things I haven't let myself eat for years cookies, kettle corn and I haven't eaten to excess. This is amazing! And you were so right to tell me if there was any anxiety, to tap it away and not eat under those circumstances. Thank you, thank you! TAPPING SCRIPT TO USE BEFORE EATING Make sure to visit to download over 35 more tapping scripts absolutely free! Even though I m anxious about eating this food, I deeply love and accept myself. Even though I have so much anticipation about eating right now, I deeply love and accept myself. Even though I ve deprived myself for so long, I choose to feel relaxed and in control. I m anxious about eating this food. This food will make me fat. I m worried I ll eat too much of it. It s been so long since I had it. I won t be able to control myself. I can t wait to put it in my mouth. It looks soooo good. I m so excited to eat it.

5 I m obsessed with this food. What if I go overboard? I choose to take control. I choose to feel calm and relaxed. I can have as much of this food as I want, whenever I want it. There is always enough. I am at peace knowing I can allow myself to have this food anytime. My body knows exactly how much I need. I am pleased that I can honor my body s signals for hunger and fullness. I choose to take charge of how and when I eat. It is safe to eat slowly. I choose to savor every bite. I can relax around this food. It s easy to stop when I ve had enough. I trust my body s hunger signals. I always know when I m full. I love taking small bites. I love savoring the flavors of the food. It s easy to remember to tap before I eat.

6 WEEK 2 REVIEW Naturally Slim Eating Guidelines 1. Eat only when you are actually hungry. 2. Throw out your shoulds and eat only what you like. 3. Eat without distractions. 4. Eat like a foodie. 5. Stop eating when your stomach tells you it s had enough. Daily Action Steps 1. Before each meal, sit down and ask your body: What would satisfy me right now and keep me feeling light and energized over the next few hours? 2. Once you get your answer, ask your body again: Will eating this food leave me feeling energized or lethargic? How will it feel in my stomach over the next couple of hours? Like a bowling ball, Light? Satisfying? Good luck and enjoy savoring each morsel of your delicious meals! Xo Brittany

WEEK 1 CONQUER YOUR CRAVINGS FOREVER

WEEK 1 CONQUER YOUR CRAVINGS FOREVER WEEK 1 CONQUER YOUR CRAVINGS FOREVER Welcome Hi, and thank you for beginning this journey with me. I know how frustrating it is to struggle with weight and emotional eating. I personally battled it for

More information

healthy weight Parenting your child for a Screen Time School-age Children Let Reality Guide You Your Home Teach Hunger Cues Choose Words Wisely

healthy weight Parenting your child for a Screen Time School-age Children Let Reality Guide You Your Home Teach Hunger Cues Choose Words Wisely Parenting your child for a healthy weight Make a Safe- Haven As a parent, you are the nutritional gatekeeper of the home, so if you don t want a child to eat a food, don t bring it into your house. Keeping

More information

Ep #19: Thought Management

Ep #19: Thought Management Full Episode Transcript With Your Host Brooke Castillo Welcome to The Life Coach School podcast, where it s all about real clients, real problems and real coaching. And now your host, Master Coach Instructor,

More information

Hypnotic. Gastric Band. Paul McKenna

Hypnotic. Gastric Band. Paul McKenna Hypnotic Gastric Band Paul McKenna Hypnotic Gastric Band The Amazing Truth About A Hypnotic Gastric Band A Gastric Band is a radical, surgical operation that reduces the available space in your stomach

More information

How To Have A Good Exam. Tips for doing yourself justice in the exam itself. Photograph: jackhynes (flickr), Creative Commons

How To Have A Good Exam. Tips for doing yourself justice in the exam itself. Photograph: jackhynes (flickr), Creative Commons How To Have A Good Exam Tips for doing yourself justice in the exam itself Photograph: jackhynes (flickr), Creative Commons Contents 1. Preparation To Reduce Exam Nerves... 1 2. Answering Exam Questions...

More information

Got test anxiety? Most people do. But some people have it really bad! Is it in your head or in your body? Either way you can take control!

Got test anxiety? Most people do. But some people have it really bad! Is it in your head or in your body? Either way you can take control! Got test anxiety? Most people do. But some people have it really bad! Is it in your head or in your body? Either way you can take control! It s an illusion that you can kick to the street! Test anxiety

More information

CD Our Own Way Lyrics

CD Our Own Way Lyrics CD Our Own Way Lyrics Beverly Granoff 2012 1. All The Things We See 2. Remember the Rules 3. You and Me 4. This Too Shall Pass 5. My Best Try 6. Our Own Way 7. A Little Help From You 8. My La La Melody

More information

The Artful Eating Weight loss Bible 5 VERY EASY STEPS TO A HAPPIER, HEALTHIER YOU, INSIDE AND OUT!

The Artful Eating Weight loss Bible 5 VERY EASY STEPS TO A HAPPIER, HEALTHIER YOU, INSIDE AND OUT! The Artful Eating Weight loss Bible 5 VERY EASY STEPS TO A HAPPIER, HEALTHIER YOU, INSIDE AND OUT! Table of contents Introduction The Diet is Dead The Actual 5 Step Bible Because Everyone Needs to Know

More information

Dietitian s Role in Case Management of Participants

Dietitian s Role in Case Management of Participants Dietitian s Role in Case Management of Participants The Dietitian plays an important role in the case management of each participant in the Dr. Dean Ornish Program for Reversing Heart Disease. This begins

More information

Stop the 6:00 Dinner Scramble... How to Cook Healthy Food for Your Family and Save Yourself Loads of Time!

Stop the 6:00 Dinner Scramble... How to Cook Healthy Food for Your Family and Save Yourself Loads of Time! http://www.thescramble.com Stop the 6:00 Dinner Scramble... How to Cook Healthy Food for Your Family and Save Yourself Loads of Time! Here s a scenario that I m sure you are familiar with. You work all

More information

The Doctor-Patient Relationship

The Doctor-Patient Relationship The Doctor-Patient Relationship It s important to feel at ease with your doctor. How well you are able to talk with your doctor is a key part of getting the care that s best for you. It s also important

More information

WORKSHOP ABSTINENCE. This is a workshop that can easily be done in a meeting, a convention, or any form of OA gathering.

WORKSHOP ABSTINENCE. This is a workshop that can easily be done in a meeting, a convention, or any form of OA gathering. WORKSHOP ABSTINENCE This workshop was used during the 2012 Region 9 Assembly. It is on Abstinence and contains 2 parts a Skit, and Questions. The skit is something new (2012). The questions come from the

More information

Get help with problems before they get too big: if talking to your friends doesn t help, then please contact one of:

Get help with problems before they get too big: if talking to your friends doesn t help, then please contact one of: Practical tips for students taking examinations Examination anxiety During the build up to exams when you are trying to revise, or during the examination period, please do not suffer in silence and let

More information

Songwriting. Geniuses. for. 25 Tips for the Genius in Everyone. By Gene Burnett

Songwriting. Geniuses. for. 25 Tips for the Genius in Everyone. By Gene Burnett Songwriting for Geniuses 25 Tips for the Genius in Everyone By Gene Burnett Songwriting for Geniuses iii Introduction This little book is entitled Songwriting For Geniuses and is comprised of various tips

More information

Pain and the Brain. 1. Helpful and Unhelpful Thinking

Pain and the Brain. 1. Helpful and Unhelpful Thinking Pain and the Brain Your brain is a very powerful tool. How you think about your experience can make the difference between not coping and coping, between enduring life and enjoying life. Sometimes people

More information

MANAGING YOUR PERSISTENT FEARS, DEPRESSION, AND EVERY DAY ANXIETIES

MANAGING YOUR PERSISTENT FEARS, DEPRESSION, AND EVERY DAY ANXIETIES MANAGING YOUR PERSISTENT FEARS, DEPRESSION, AND EVERY DAY ANXIETIES By: Stanley Popovich Everybody deals with anxiety and depression, however some people have a hard time in managing it. As a result, here

More information

Reducing Anxiety & Stress

Reducing Anxiety & Stress Reducing Anxiety & Stress We have outlined a number of effective techniques to help reduce the effects stress and anxiety or stop it occurring in the first place. These are: Exercise Relaxation Sleep Balanced

More information

tips for good mental health

tips for good mental health tips for good mental health Part of the Plainer Language Series www.heretohelp.bc.ca You have probably heard about different ways to take care of your body. Did you know that you can take care of your

More information

Young Person s Guide to CFS/ME

Young Person s Guide to CFS/ME Young Person s Guide to CFS/ME The Royal College of Paediatrics and Child Health This leaflet has been developed as part of the Evidence based guideline for management of CFS/ME (Chronic Fatigue Syndrome

More information

Factsheet 4. Coping with Stress and Anxiety

Factsheet 4. Coping with Stress and Anxiety Factsheet 4. Coping with Stress and Anxiety What do we mean by stress and feeling anxious? Anxiety is an emotion you feel when your body thinks there is a threat. Negative thoughts relating to particular

More information

What It s Like to Feel Sad and Lonely

What It s Like to Feel Sad and Lonely Chapter 1 What It s Like to Feel Sad and Lonely Kareem, age eleven, feels lonely since his family moved to a new neighborhood. He can t find any kids around who are his age. At his old house, his best

More information

Whole Dog Training

Whole Dog Training Whole Dog Training 619-561-2602 www.wholedogtraining.com Email: dogmomca@cox.net Relax on a Mat If you teach your dog nothing else during his life, teach him this exercise and you will reduce your dog

More information

DIET MYTHS REVEALED Why Popular Diets Don t Work

DIET MYTHS REVEALED Why Popular Diets Don t Work DIET MYTHS REVEALED Why Popular Diets Don t Work Dear Friend, In this ebook we re going to fill you in on why popular diets fail and open your eyes to common diet disasters. The truth is that you don t

More information

Tips and tricks for adults after brain injury

Tips and tricks for adults after brain injury Tips and tricks for adults after brain injury Have you been told that you may have suffered a brain injury? Living with a brain injury is also known as living with a hidden disability because you can t

More information

The Worst Public Speaking Tips By Alan Matthews

The Worst Public Speaking Tips By Alan Matthews The Worst Public Speaking Tips By Alan Matthews Learn the speech by heart or read it from a script. This is meant to be a way of making sure you don t forget what you re going to say. Instead, it s usually

More information

Chapter 9. For each activity, choose whether it s a brain boost (helps your brain) or a brain drain (hurts your brain).

Chapter 9. For each activity, choose whether it s a brain boost (helps your brain) or a brain drain (hurts your brain). Chapter 9 Great Brain Power It s often been said, A mind is a terrible thing to waste. And a brain (yours, in particular) is a terrible thing to drain. Your brain has plasticity, which means it will continue

More information

Coping with Caring: Reducing Stress and Improving Your Quality of Life 1

Coping with Caring: Reducing Stress and Improving Your Quality of Life 1 Leader Version Coping with Caring: Reducing Stress and Improving Your Quality of Life 1 1 Adapted from original (Delores Gallagher-Thompson and colleagues, Stanford University School of Medicine, 2002)

More information

STEP 1: IDENTIFY A BEHAVIOR TO CHANGE

STEP 1: IDENTIFY A BEHAVIOR TO CHANGE Establishing Healthy Behaviors Worksheet The Establishing Healthy Behaviors Worksheet is designed to carry you through a series of steps that will guide and assist you in establishing healthy lifestyle

More information

Are you sick of smoking?

Are you sick of smoking? SMOKING AND MENTAL HEALTH Are you sick of smoking? Many smokers who live with mental illness are concerned about their smoking and are able to cut down or quit if they want to. If you are a smoker it is

More information

Overcome Fear and Anxiety

Overcome Fear and Anxiety Overcome Fear and Anxiety Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear tells you what to do in emergencies, like a fire or being attacked. It can also

More information

Test Anxiety! And How to Deal With It Effectively

Test Anxiety! And How to Deal With It Effectively Presents Test Anxiety! And How to Deal With It Effectively What is Test Anxiety? My head feels like it s in a clamp. My stomach hurts. I m sweating. I studied this stuff yesterday, why can t I remember?

More information

My Doctor Says Stress is Bad for My Diabetes... What Can I Do About It? BD Getting Started. Stress and Diabetes

My Doctor Says Stress is Bad for My Diabetes... What Can I Do About It? BD Getting Started. Stress and Diabetes My Doctor Says Stress is Bad for My Diabetes... What Can I Do About It? BD Getting Started Stress and Diabetes Doesn t Everyone Have Stress? It s true that stress is part of everyday life for everyone.

More information

Teen Assessment Spirituality

Teen Assessment Spirituality Spirituality You have indicated that you need to pay more attention to the area of Spirituality. We recommend developing I may not know what I want to do yet with my life, but I know my life has meaning

More information

FAQ and Step-by-Step Guide to Mary A. Hall s Vibrational Abundance, Love & Wholeness Program

FAQ and Step-by-Step Guide to Mary A. Hall s Vibrational Abundance, Love & Wholeness Program FAQ and Step-by-Step Guide to Mary A. Hall s Vibrational Abundance, Love & Wholeness Program Following are real questions from users of Mary s amazing products we chose the ones to share here that would

More information

Revision Strategies & Preparing for your Exams from the Beginning of Semester

Revision Strategies & Preparing for your Exams from the Beginning of Semester Revision Strategies & Preparing for your Exams from the Beginning of Semester Aim To develop skills in the following areas: 1. preparing and planning for exams 2. understanding and practicing for exams

More information

Module 3 Part 5. Together We Can: Creating a Healthy Future for our Family 121

Module 3 Part 5. Together We Can: Creating a Healthy Future for our Family 121 Module 3 Part 5 Managing My Stress Objectives: 1. Identify physical and emotional signs and symptoms of stress in oneself. 2. Assess personal stress management strategies. 3. Describe three new stress

More information

Changing Your Subconscious Blueprint

Changing Your Subconscious Blueprint Changing Your Subconscious Blueprint Let s review the simple instructions that will allow you to go into Deliberate Creation Instant Self-Hypnosis almost instantly. Step 1: Close your eyes. Step 2: Take

More information

Pamper yourself. Remember it s important to eat and sleep well. Don t revise all the time

Pamper yourself. Remember it s important to eat and sleep well. Don t revise all the time Plan ahead Do Have your own revision timetable start planning well before exams begin. Your teacher should be able to help. Make your books, notes and essays user-friendly. Use headings, highlighting and

More information

Parents Corner. Habit 1 Be ProActive * You re In Charge

Parents Corner. Habit 1 Be ProActive * You re In Charge Habit 1 Be ProActive * You re In Charge I can t count how many times my kids have whined, Dad, we re so bored! There s nothing to do, as if their boredom was somehow my fault I ll respond with something

More information

Dementia: Essential Facts

Dementia: Essential Facts Dementia: Essential Facts What is dementia? Dementia refers to a change in a person s thinking and memory abilities that is disabling; the changes go beyond mild slips of memory to create difficulties

More information

Stress and Your Middle School Child

Stress and Your Middle School Child Stress and Your Middle School Child Overview Understanding and limiting stress in your middle school child s life. Understanding stress in early adolescence Signs of stress and finding help When stress

More information

Simple Relaxation Techniques

Simple Relaxation Techniques Simple Relaxation Techniques Why relaxation? These are specific techniques that help people moderate stress/tension or anxiety that can sometimes reach problematic levels that prevent you from doing important

More information

Relaxation and Pain. 1. When we know something is going to hurt us, our bodies tense up in a natural and automatic response.

Relaxation and Pain. 1. When we know something is going to hurt us, our bodies tense up in a natural and automatic response. Relaxation and Pain Everyone suffering from chronic pain will have tried to find ways of coping with the condition. Different people find different methods that work best for them. One way of coping may

More information

How to make more money in forex trading. 2003 W. R. Booker & Co. All rights reserved worldwide, forever and ever and ever.

How to make more money in forex trading. 2003 W. R. Booker & Co. All rights reserved worldwide, forever and ever and ever. The 10 Rules How to make more money in forex trading. 2003 W. R. Booker & Co. All rights reserved worldwide, forever and ever and ever. 2 10 Rules Page 2 Rule #1: Never lie to anyone. Never lie to yourself

More information

Laugh at your fear of Public Speaking ~ Give an Icebreaker Speech!

Laugh at your fear of Public Speaking ~ Give an Icebreaker Speech! Laugh at your fear of Public Speaking ~ Give an Icebreaker Speech! JoAnne Castagna, Ed.D Technical writer-editor Army Corps of Engineers New York District Sonia Satra Soap Opera Actress Award-winning Speaker

More information

Objective: Identify effects of stress on everyday issues and strategies to reduce or control stress.

Objective: Identify effects of stress on everyday issues and strategies to reduce or control stress. Lesson Plan: Dealing with Stress Objective: Identify effects of stress on everyday issues and strategies to reduce or control stress. Time: 45-60 minutes Structure: On-line homework before class (Stress

More information

Slim and Healthy without Dieting The Weight Loss Solution for Women over 40

Slim and Healthy without Dieting The Weight Loss Solution for Women over 40 Slim and Healthy without Dieting The Weight Loss Solution for Women over 40 Dr. Khandee Ahnaimugan ISBN: 978-1-468-00699-5 Copyright 2012 Dr. Khandee Ahnaimugan All rights reserved. No part of this publication

More information

LOVE AND PASSION- THE ULTIMATE RELATIONSHIP PROGRAM COMPANION WORKBOOK

LOVE AND PASSION- THE ULTIMATE RELATIONSHIP PROGRAM COMPANION WORKBOOK LOVE AND PASSION- THE ULTIMATE RELATIONSHIP PROGRAM COMPANION WORKBOOK No matter how much we love our children, no matter how close we are to our Creator, no matter how important our work is, ultimately,

More information

WHY DO WE GET ANGRY? EVERYONE FEELS ANGRY SOMETIMES

WHY DO WE GET ANGRY? EVERYONE FEELS ANGRY SOMETIMES FEELING ANGRY? WHY DO WE GET ANGRY? There are lots of things that can make us angry. Here are a few examples... EVERYONE FEELS ANGRY SOMETIMES It s normal and healthy to get angry when there is a good

More information

Introduction. Contents. This book has been created to help you understand more about recovery, what it involves and how you can take steps towards it.

Introduction. Contents. This book has been created to help you understand more about recovery, what it involves and how you can take steps towards it. Recovery Introduction Contents This book has been created to help you understand more about recovery, what it involves and how you can take steps towards it. We have consulted with young people and professionals

More information

How to... Overcome fear and anxiety

How to... Overcome fear and anxiety How to... Overcome fear and anxiety 1 2 Fear and anxiety Fear is one of the most powerful emotions. It has a very strong effect on your mind and body. Fear can create strong signals of response when we

More information

The following are some fundamental understandings about what, in the Ignatian (and thus Catholic and Christian) tradition, prayer is.

The following are some fundamental understandings about what, in the Ignatian (and thus Catholic and Christian) tradition, prayer is. SUGGESTIONS FOR PRAYER Below are various Ignatian methods of prayer, traditionally used as part of Ignatius Spiritual Exercises, upon which we ve modeled the themes for this retreat. You may find some

More information

These and other books in the Superflex series are available at

These and other books in the Superflex series are available at TM My Hero Inside We ve very proud to release this super-fantastic music CD and the 13 songs that support our children s social emotional learning as taught through our Superflex curriculum. Each song

More information

Time management, study plans, and exams

Time management, study plans, and exams Time management, study plans, and exams The best strategy for avoiding stress and anxiety about homework, assignments and exams is an effective and consistent study plan teamed with good time management.

More information

Flexing Your Mental Muscle without Breaking a Sweat!

Flexing Your Mental Muscle without Breaking a Sweat! Flexing Your Mental Muscle without Breaking a Sweat! Introduction Early on in grade school, I was identified with several developmental delays, some called them learning disabilities. I was years behind

More information

Appreciation Marketing Tips

Appreciation Marketing Tips 9 E E R F! T R O REP Appreciation Marketing Tips Designed to Help Keep Customers FOR LIFE Marketing Services for Small Businesses Before you go any further reading this report, let me ask you these 3 questions.

More information

Effective Verbal and Non-Verbal Communication. Working to support our military veterans in cooperation with Accenture

Effective Verbal and Non-Verbal Communication. Working to support our military veterans in cooperation with Accenture Effective Verbal and Non-Verbal Communication Working to support our military veterans in cooperation with Accenture Published May 19, 2014 Importance of effective communication Effective communication

More information

TRACKS Lesson Plan. Snacks Snack Attack Grades 5-8

TRACKS Lesson Plan. Snacks Snack Attack Grades 5-8 TRACKS Lesson Plan Snacks Snack Attack Grades 5-8 I. Lesson Objectives: A. Students will recognize the nutritional impact of snacking. B. Students will name six healthy snacking tips. C. Students will

More information

Less Stress, More Joy

Less Stress, More Joy Less Stress, More Joy Judith A. Sedgeman, EdD, Adjunct Professor, West Virginia University School of Medicine and Sarah S. Quesen, MPH, Lecturer, West Virginia University Where does stress come from? Example

More information

SPENDING TIME IN GOD S PRESENCE

SPENDING TIME IN GOD S PRESENCE SPENDING TIME IN GOD S PRESENCE Helps for a Meaningful Time with God Preparing ahead... 4 During your time... 5 Devotional Guides Lectio Divina... 6 Meditation... 8 How to Have a Quiet Time You Won t Want

More information

Anger Worksheet. The Incident What is your relationship with the person you are accused of arguing with? (Partner, relative, friend, colleague)

Anger Worksheet. The Incident What is your relationship with the person you are accused of arguing with? (Partner, relative, friend, colleague) Anger Worksheet The Incident What is your relationship with the person you are accused of arguing with? (Partner, relative, friend, colleague) In your opinion, how do you think the person you fought with

More information

Business Idea Generation Workbook

Business Idea Generation Workbook Business Idea Generation Workbook Developed By Quiana Murray, Oh So Bold Welcome Aspiring Bold Biz Lady! I m Quiana Murray your Business Profit Mentor and I m super glad you re here. Being a business owner

More information

5 KEYS TO BECOMING FLUENT

5 KEYS TO BECOMING FLUENT THIS EBOOK IS ABSOLUTELY FREE! THE 5 KEYS TO BECOMING FLUENT IN ENGLISH ANYONE CAN BECOME FLUENT: THIS EBOOK WILL SHOW YOU HOW! BY JACK ASKEW INTRODUCTION Thank you for downloading The Five Keys to Becoming

More information

Virtual Gastric Band Hypnosis

Virtual Gastric Band Hypnosis Virtual Gastric Band Hypnosis Presented by: Paula Hunter Borthwick Certified Clinical Hypnotist Certified in Virtual Gastric Band By Sheila Granger BACKGROUND hypnosis, has been around since 2009 and has

More information

1. You feel like you don t have control over your mind or physical body.

1. You feel like you don t have control over your mind or physical body. 9 Signs Your Anxiety Is A Problem (And What You Can Do About It) Everyone experiences anxiety it s part of life. But when anxiety becomes extreme or excessive it can start to impact your life in negative

More information

How to Become Fluent in Welsh: Crossing the Bridge from Learning to USING

How to Become Fluent in Welsh: Crossing the Bridge from Learning to USING How to Become Fluent in Welsh: Crossing the Bridge from Learning to USING How to get the BEST results out of ANY Welsh language course 1 The Problems 2 The Solutions 3 Advanced Techniques Introduction

More information

Taking Charge of Your Depression

Taking Charge of Your Depression Taking Charge of Your Depression Take charge of your health. Learn as much as you can. It s one of the most important things you can do for yourself. Depression is more than just feeling down or blue for

More information

Emotional Wellness 51

Emotional Wellness 51 Emotional Wellness Emotional wellness is being able to look forward to the future and feel good about you. Also, when you are under stress or you are having a bad day, it is about being able to recover

More information

Hypnotic Sales Letters: 92 Hypnotic Sales Letter Templates! by Larry Dotson and Joe Vitale

Hypnotic Sales Letters: 92 Hypnotic Sales Letter Templates! by Larry Dotson and Joe Vitale Hypnotic Sales Letters: 92 Hypnotic Sales Letter Templates! by Larry Dotson and Joe Vitale This a free ebook. Feel free to give this ebook away to your web site visitors, e-zine subscribers and customers.

More information

Intuitive Eating: Enjoy Your Food, Respect Your Body

Intuitive Eating: Enjoy Your Food, Respect Your Body Control Diabetes for Life June, 2016 Debra E Schroeder UNL Extension Educator Intuitive Eating: Enjoy Your Food, Respect Your Body Many people believe that when they are diagnosed with Diabetes Type 1

More information

Why losing weight and keeping it off is so difficult

Why losing weight and keeping it off is so difficult By Dr Amanda Sainsbury-Salis, PhD Neuroscience Research Program Garvan Institute of Medical Research a.sainsbury-salis@garvan.org.au If you re carrying more weight than is comfortable for you, you re not

More information

Test Anxiety & Test- Taking Tips. Ms. Taryn Richards Professional School Counselor Benjamin Banneker Middle School December 2012

Test Anxiety & Test- Taking Tips. Ms. Taryn Richards Professional School Counselor Benjamin Banneker Middle School December 2012 Test Anxiety & Test- Taking Tips Ms. Taryn Richards Professional School Counselor Benjamin Banneker Middle School December 2012 Workshop Outcomes: Parents and students will learn what test anxiety is.

More information

Instructor s Guide. Healthy Eating: A Guide to Nutrition Nutrition and Weight Management. Introduction. Learning Objectives

Instructor s Guide. Healthy Eating: A Guide to Nutrition Nutrition and Weight Management. Introduction. Learning Objectives Healthy Eating: A Guide to Nutrition Nutrition and Weight Management Introduction This guide provides information to help you get the most out of Healthy Eating: Nutrition and Weight Management. The contents

More information

Anger How do I manage it?

Anger How do I manage it? Where can I get further help? If you are concerned about managing your anger, make an appointment to see your GP or take a look at the Trust s website to see what services we offer and contact details.

More information

How to Lose Weight with Calorie Counting in 5 Steps

How to Lose Weight with Calorie Counting in 5 Steps How to Lose Weight with Calorie Counting in 5 Steps Brought to You By: Weight Loss Reviews So you ve toughed it out through diet after diet with seemingly no result. You ve reached the point where you

More information

OBJECTIVES. The BIG Idea. What are some healthy ways to reduce stress? Approx. 45 minutes I. Warm Up: Who s Stressed? (5 minutes)

OBJECTIVES. The BIG Idea. What are some healthy ways to reduce stress? Approx. 45 minutes I. Warm Up: Who s Stressed? (5 minutes) Managing Stress 4 Study Skills The BIG Idea What are some healthy ways to reduce stress? AGENDA Approx. 45 minutes I. Warm Up: Who s Stressed? (5 minutes) II. More or Less STRESSED (15 minutes) III. Symptoms

More information

Vasculitis Related Anxiety Factsheet

Vasculitis Related Anxiety Factsheet Vasculitis Related Anxiety Factsheet Getting diagnosed with a life-changing condition like vasculitis is understandably stressful. The uncertainty and lack of control that vasculitis can present may lead

More information

Supplemental Activity

Supplemental Activity Materials: Test-Taking Skills Assessment on page 80 in this workbook (page 19 in the student workbook) Test-Taking Tips on page 81 in this workbook (page 20 in the student workbook) Tactics for Studying

More information

Techniques for Managing Stress

Techniques for Managing Stress Stress: Pressure, strain, a force that tends to distort a body, a factor that induces bodily or mental tension Webster Continued stress in our life can be reflected in our work, sleep patterns, eating

More information

Breathlessness and anxiety in adult congenital heart disease (ACHD)

Breathlessness and anxiety in adult congenital heart disease (ACHD) Breathlessness and anxiety in adult congenital heart disease (ACHD) This leaflet explains more about breathlessness and anxiety in adult congenital heart disease (ACHD), including useful tips on how to

More information

Self-Sabotage and Hypnosis

Self-Sabotage and Hypnosis Self-Sabotage and Hypnosis Believe. No pessimist ever discovered the secrets of the stars, or sailed to an unchartered land, or opened a new heaven to the human spirit. Helen Keller If it wasn t for the

More information

What Else Do I Say? 50 Creative Ideas To Make Your Skype Talks More Fun And Exciting

What Else Do I Say? 50 Creative Ideas To Make Your Skype Talks More Fun And Exciting What Else Do I Say? 50 Creative Ideas To Make Your Skype Talks More Fun And Exciting Table of Contents 1 2 3 4 5 One Idea That Changed My Talks Forever 12 Secrets Of Amazing Skype Talks The Magic Formula

More information

Handout for Victim Advocates Common Questions and Brain based Answers

Handout for Victim Advocates Common Questions and Brain based Answers Handout for Victim Advocates Common Questions and Brain based Answers Jim Hopper, Ph.D. October 2015 Part 1: How to Use the Neurobiology of Trauma Responses and Resources Note: To effectively use the answers

More information

Mindfulness Meditation By Ken Walkama

Mindfulness Meditation By Ken Walkama 1 Mindfulness Meditation By Ken Walkama Meditation is learning to be fully present, awake to what is. Meditation is paying attention. Attention holds the key to expanding our sense of self and deepening

More information

A Guide for parents. Communicating with your child about a healthy weight. Tips and advice. Healthy habits for life

A Guide for parents. Communicating with your child about a healthy weight. Tips and advice. Healthy habits for life A Guide for parents Communicating with your child about a healthy weight Healthy habits for life Tips and advice Praise and reward Talking to your child about weight Tips on what to say Body weight is

More information

Second Step Program. Scope and Sequence: Early Learning. Objectives Children Will Be Able To UNIT 1: SKILLS FOR LEARNING UNIT 2: EMPATHY

Second Step Program. Scope and Sequence: Early Learning. Objectives Children Will Be Able To UNIT 1: SKILLS FOR LEARNING UNIT 2: EMPATHY Scope and Sequence: Early Learning WEEK 1 Welcoming Weekly Concepts UNIT 1: SKILLS FOR LEARNING There are many ways to welcome someone new to class. Welcoming someone is a way to show you care. Welcoming

More information

ALIGNMENT WITH THE HIGHER SELF & MEETING SPIRIT GUIDES

ALIGNMENT WITH THE HIGHER SELF & MEETING SPIRIT GUIDES ALIGNMENT WITH THE HIGHER SELF & MEETING SPIRIT GUIDES Experiencing Spiritual Connection This becomes more and more obvious to you with practice you will get a distinct feeling and knowing when you are

More information

Five Ways to Give It Your Best at Work and at Home

Five Ways to Give It Your Best at Work and at Home Five Ways to Give It Your Best at Work and at Home Overview Five ways to give it your best at work and at home. Set personal goals that will help you give it your best. Take short breaks throughout your

More information

Tips For The Worried Test Taker

Tips For The Worried Test Taker Tips For The Worried Test Taker by Jeffrey S. Nielsen, PMP I am a worried test taker; what should I do? There are a number of things that you can do to be more comfortable (if it is ever possible to be

More information

THE 4-H INTERVIEW. Preparing Yourself

THE 4-H INTERVIEW. Preparing Yourself THE 4-H INTERVIEW The 4-H program provides a number of opportunities for members to participate in individual interviews for county, district and state awards. The following information provides some suggestions

More information

homework and revision

homework and revision Create a space for homework Help your child plan their studying Deal with exam stress Helping your child with homework and revision AT A GLANCE Helping your child with homework and exam revision Take an

More information

HANDOUT 1: What Is Toilet Anxiety and Challenging It Using Relaxed Breathing Techniques

HANDOUT 1: What Is Toilet Anxiety and Challenging It Using Relaxed Breathing Techniques HANDOUT 1: What Is Toilet Anxiety and Challenging It Using Relaxed Breathing Techniques This handout provides a brief introduction to: what anxiety is and how it relates to toilet anxiety, the role of

More information

Headwork For Health. The Missing Piece of the Obesity Epidemic. Introduction. Understanding the Missing Piece 4/22/2016

Headwork For Health. The Missing Piece of the Obesity Epidemic. Introduction. Understanding the Missing Piece 4/22/2016 Headwork For Health The Missing Piece of the Obesity Epidemic Introduction Understanding the Missing Piece Who am I Bariatric behaviorist Owner of counseling practice Professional speaker & trainer The

More information

Telling Family and Friends That You Have Been Laid Off

Telling Family and Friends That You Have Been Laid Off Telling Family and Friends That You Have Been Laid Off Overview Ways to talk about your job loss with family and friends. Telling your spouse or partner Telling your children and helping them adjust to

More information

Introduction. Viewing Options: qview all messages qview all messages qoutline view

Introduction. Viewing Options: qview all messages qview all messages qoutline view I always hide in my bedroom and just bawl my eyes out because I am always the fattest one. Every time we go anyxv Hi, my name is Alison and I am SOOOO sick of being the fattest girl in my class! I am 5

More information

Group Session 13. Cognitive methods Identifying negative triggers Problem solving

Group Session 13. Cognitive methods Identifying negative triggers Problem solving Group Session 13 at a Glance Key Behavioral Strategies Participant Behavioral Strategies Process Objectives & Session Content Handouts Topics/Agenda (2 hours) Cognitive methods Identifying negative triggers

More information

THE EF ENGLISHLIVE GUIDE TO: Dating in English TOP TIPS. For making the right impression

THE EF ENGLISHLIVE GUIDE TO: Dating in English TOP TIPS. For making the right impression EF Englishlive: Language & Lifestyle Guides THE EF ENGLISHLIVE GUIDE TO: Dating in English TOP TIPS For making the right impression Index INDEX 03 Introduction 05 Asking someone out on a date 09 Booking

More information

Personal Development Worksheet

Personal Development Worksheet Thoughts for Success Becoming aware of your thoughts, thinking rationally about life situations, and positive thinking are three powerful tools that will help you achieve success. These tools will help

More information

decided to give up? SMOKERS READY TO GIVE UP

decided to give up? SMOKERS READY TO GIVE UP SMOKERS decided to give up? READY TO GIVE UP The traditional smoking ceremony cleanses and protects the strength of the spirit. Tobacco smoking is not part of our culture and harms the body. The best thing

More information

Talking to a friend or family member affected by depression

Talking to a friend or family member affected by depression Talking to a friend or family member affected by depression Supported by Supported by the European Depression Association Brought to you by For people affected by depression, discussing their condition

More information