Shift Weekly: Bite it Once, Shame on You—Bite it Twice, Shame on Me

I am going to start this week by repeating myself.  Yes, that’s right –here goes—“weight management is 80% stimulus control”.  For those of you that have been reading my weekly emails for a while, forgive me, but I honestly feel I could say this every day for the rest of my life and I would not be saying it enough.  I may even have to have it as my epitaph when they finally lay me to rest in my final Shift place.  “Here lays Rita Black and she would just like you to know that 80% of weight loss and weight management is stimulus control!”

When we Shift and begin to practice the winning skills of long term weight management, this skill STIMULOUS CONTROL, keeping tempting and trigger foods out of your daily environments, stands out as one of the most effective and yet challenging of the 9 Skills.  Why?  Because, when it comes to keeping our world gak-free, we are not always in total control of our environments.

For example, as a mother of two children and someone who has been maintaining a weight loss for 15 years, I keep my home relatively free of gak.  No that doesn’t mean you will only find tofu and kale in my refrigerator and jars of sprouted grains in my cupboard, but it means that the foods that I bring into my home, for the most part, support me in reaching for foods that nourish me and my family, but also allow me to feel like a I am living a full and tasty life of my dreams. 

However, every week I open one cupboard in my house and I find some “thing” there that my husband has bought on a whim and I have to “deal” with it.  You see, my husband gets carried away by free samples.  Every week he takes our kids to piano lessons and next to the music center is a small gourmet shop with samples.  He eats the sample, his eyes roll back in his head in a gourmet food induced trance, and he buys the thing that is on sale.  He may not even really like it, but he buys it because that is what his brain is programmed to do (I think he is not alone).  He then comes home and puts the free sample thing in this cupboard in our kitchen.  Like clockwork, I find the purchase and say “why did you buy this gak?” and he will say “it was on sale and I thought it could be a treat for the kids”.  I sigh because I know 90% of what he buys the kids won’t touch and neither will my husband once he has bought it—he has moved on to more free samples out there in the world and I am stuck at the cupboard with the thing he has bought. 

Generally the “thing” stays unopened and will eventually get thrown away by me.  Stimulus control rule #1:  an unopened container is a lot less tempting than an opened one.  Rule #2:  get it out of sight.  Occasionally the “thing” gets opened and if it turns out to be a trigger food for me I have to deal with it.

What are trigger foods??

Trigger foods are those foods that call our name.  We know a food has an addictive hold on us if we eat one and won’t stop until the bag, the box, the whole thing is gone.  Sometimes our attachment is emotional, sometimes addictive—mostly both.  What matters the most is not the why but the how.  How do I create a new shifted relationship with this food?  For example, frosting is definitely a trigger food of mine.  How I Shifted my relationship to frosting is I figured out if I limited my intake of frosting to very specific times of the year with clear serving sizes—then I could have the frosting that those designated times but be clear with myself that at any other time FROSTING IS NOT AN OPTION.  Therefore, with frosting , I have created the LOVING BOUNDARY of allowing myself  frosting on cake on the birthdays of everyone in my immediate family—otherwise, like I mentioned above, frosting for me is not an option.   I go to a lot of birthday parties but it is easy for me to pass up frosted cake because in my mind frosting is not an option—for me this is a miracle given that in my “unShifted" past I would go back in the cake line at most weddings at least 5 times—pretending to get cake for other people and then eating it all myself!

Mastery Rule 1: Keep your trigger foods (or drink) out of your house.

Mastery Rule 2: Define times and places that consuming your trigger foods is safe.  I call this creating a loving boundary. Example: If your trigger food is ice cream, (you can’t stop eating the ice cream till the carton is done) well, this habit probably isn’t going to serve your long term permanent weight release so maybe you can create a new habit with ice cream with a loving boundary:

Loving ice cream boundary:  Once a week I can have a scoop of my favorite at the ice cream parlor.

Maybe you go as far to look up the ice cream calories online and see that one scoop of rocky road is 250 calories and you make it work calorically for you on that day—so that you can have ice cream but still remain within your calorie budget for weight release. 

This week:  Think of a trigger food that is an environment that you live in (home, work car etc.) that is taking your power away from you.  Get that food out of that environment and now redefine a loving boundary around that food.  Put it out of reach, out of sight, in the trash, in the freezer, in your kid’s smelly sock bin, or back at the store.  Now sit back and ponder what is the new relationship going to be?  You may have to try on a few ideas—but eventually you will create something that works for you and takes that trigger food out of the “bad food” file in your head and put’s it into the “manageable” file—giving you your power back and putting you a few steps further down the road on your journey to long-term permanent weight release.

Have a great week!

Oxox

Rita

Shift Weekly - "Little Portions on the Prairie"

What is something the wild, wild west and wild, wild, weight management have in common?  The fear of no food of course!

Last year I read the Laura Ingalls Wilder "Little House" series with my then 7-year old daughter at night. If you are unfamiliar with the books or the TV spin off, the “Little House on the Prairie” series deals with a pioneer family who move West, told through the eyes of a little girl--Laura.  Throughout the entire series of books, Laura describes--often in great detail--some of the meals that they were eating in pioneer days.  Obviously there was no Vons, Trader Joes or even Whole Foods in Indian territory, and often the family made due with very little to eat.  Fear of starving to death on the vast plains happened on more than one occasion for this brave pioneering brood.  What amazes me is that Pa (the father of the group) is able to haul logs, split them, build a house, plow the virgin prairie, build wells and put out fires all with about 1000-1200 calories a day worth of food in his belly.

I remember growing up as an overweight teenager and my mother telling me, as I heaped a third helping of mashed potatoes and gravy onto my plate, that I ate more as a lazy kid than the hard working ranch hands during cattle round up season at her grandfather’s ranch in the Badlands of Montana.  As a former nutritionist, my mother knew calories inside out and she had helped my  great, grandmother dole out portions during lean times in the 40’s. She said that those hard working men ate somewhere between 1300-1800 calories during a grueling 15 hour work day—and they were fine, lean, healthy men—they weren’t dropping over dead from starvation.  Uh, thanks mom.  I get the point.  What’s for dessert?

In modern American culture we have gotten so used to a lifestyle that embraces big portions that it is hard to believe that the human body can and does function on very little food. Not that you would be looking around for seconds if your choice was leftover squirrel stew and moldy biscuits, as it was in Little House days, but just the same, perception is everything and habit runs a close second.

The unconscious mind resists change.  Often this resistance feels like fear.  I often see the fear in my client’s eyes at the thought of eating fewer calories in order to lose weight.  I can sympathize.  Eating 500 calories less per day in order to release one pound of fat per week can seem downright intimidating to our primitive brain, which is programmed to have us move less, eat as many dense calories as possible so that we can store fat in anticipation of the next famine.

So how can we Shift our perception of what is enough?  We can slowly begin to eat less dense calories and replace the bulk with lighter, more nutritious calories.  That is how we trick the reptilian brain into thinking we are eating as much, but at the same time, proving to ourselves that our body can actually operate on less calories.  Research shows that people who have long term permanent weight loss typically eat about 7-11 serving of fruits and vegetables a day.  This may seem like a lot, but a serving could be a few slices of tomato on your sandwich.  A large salad would be about 4 servings of vegetables.  When you focus your Inner Coach on this strategy of eating more fruits and vegetables, the servings add up fast, add bulk, and allow you to feel satisfied with fewer calories and actually make you feel better and crave healthier food.

I remember this was my revelation when I was making my own Shift.  My limiting belief was that no amount of food was enough--that my stomach was a voracious, empty void and that no amount of food would satisfy me.  So the thought of eating less was a bit frightening at first but I was also determined to Shift my relationship—not only to food—but to myself.  I wanted to change my limiting belief that I needed a lot in order to be satisfied.  I started slowly adding more vegetables and salad to my plate and making my dense calorie food portions less.  I took the hunk of grilled chicken from 8 ounces down to 6.  I was frightened at first making the portions smaller, but my Inner Coach said, “Hey if it’s not enough and you are hungry, you can always have more later.”  To my surprise, I was not hungry—I actually felt fine…downright good, in both in my stomach and in my soul.  Wow! I could really eat less and still feel satisfied.  This was a big Shift indeed.

To this day I still enjoy eating a big meal once a day.  Making vegetables and fruits a large portion of that meal is my go to strategy to feeling full and maintaining my weight.  Eating this way allows me to get full but not feel bloated and gross after eating like I used to.  Instead, I feel light, connected to myself, and nourished.  Shifted!

I invite you to take on a portion challenge and shift your perception of yourself in a positive way this week. If you are struggling with Shifting into fewer calories in order to release weight, try adding a few more servings of fruits and vegetables and a few more servings of the voice of your Inner Coach helping you Shift your own perception of what is enough.  Be patient, be curious, and see yourself as a brave pioneer on your own journey to long-term permanent weight release. Here’s to a week of feeling full of health!

Happy Trails!

oxox Rita

If you are struggle with portions, I offer a Portion Control Hypnosis CD called “Mastering your Relationship with Portions”

Shift Weekly - "Beware Little Buts"

There's still time to join in on the March 26^th Shift—just a few spaces left.

Register by calling 877-221-7251 or email.

http://www.shiftweightmastery.com/  for full information

Dear Shifters,

We are heading into spring and lots of gakky, sugary-laden holidays so, buyer beware--check out this week's coaching session below:

Listen to your CD's - Stay strong!

Get out in the longer days and exercise.

Call a friend and coach them on something you are having trouble with.

As I was shopping 2 weekends ago, I was approached by a zealous Girl Scout and her 3 friends, “Want to buy Girl Scout Cookies?"  "Sorry—not today" I replied—ducking and dashing to get in the store “But they’re Girl Scout cookies—only once a year! Don’t pass them up!”

Though I wholly admired the kid’s entrepreneurial spirit—I passed on her plea. But it got me thinking about all the little buts out there just waiting to keep us from our weight mastery.  Let’s look at the year of little buts shall we?

But it’s New Years Day...
But it’s President’s Day weekend
But it’s the PTA meeting
But it’s the inauguration
But it’s Super Bowl Sunday
But it’s Valentine’s Day
But it’s a birthday party
But it’s Martin Luther King’s Birthday
But it’s girls night out
But it’s a snow day
But it’s Girl Scout Cookies
But it’s a birthday party
But it’s our dog’s birthday
But it’s Mardi Gras
But it’s Passover
But is pizza night
But it’s Easter
But it’s raining
But it’s 2 for one on sale
But it’s our anniversary
But there’s the coupon at the restaurant
But the waiter said the dessert was on the house
But it’s rude not to eat what everyone else is eating
But it’s her birthday cake
But I made them for you
But you look so skinny
But it’s only one 100 calorie pack—okay 2—okay 3
But it’s spring break!
But he brought in donuts
But it’s almost the end of spring break
But I’ve had a hard day
But my mom expects me to eat it
But there’s only a little left—we have to finish it
But it’s Mother’s Day
But it’s Memorial Day weekend
But it’s the big fundraiser
But it’s the weekend
But it’s graduation
But it's bagel day
But it’s Father’s Day
But it’s Summer Solstice
But it’s a BBQ
But everyone else is drinking
But s'mores are camping food and were camping and so..
But it’s homemade ice cream
But it’s the 4th of July
But it’s Boy Scouts Pancake Breakfast we have to support…
But we're on vacation
But the drive thru is faster
But he’s buying lunch
But it’s only this once
But we’ll burn it off later
But it’s a beach day
But it’s Labor Day Weekend
But it’s Yom Kippur
But it’s Halloween
But it’s Thanksgiving
But it’s a Christmas party
But it’s a holiday party
But it’s another Christmas Party
But I’ll be good starting New Year…

"But it" never ends...except it ends up in one big butt!

Coaching for the week: Since our environment, culture, and lifestyle create a food laden world of little, but booby traps, we, as masters of Long Term Permanent Weight Release, must be conscious of the "buts" and use our inner coach to navigate this world in a such a way where we can still enjoy it but stay within our energy needs (gas tank).

One technique –quiet questioning—allows us to get clear what we truly need within a situation. When you feel a little "but" coming on—notice it—be amused by your rebel’s attempt to side track you, and then engage the coach in questioning yourself as to what you truly want and need to feel taken care of.

How many Girl Scout cookies do I need in order to feel like I enjoyed them this year? Do I need them? Will they sit on my counter and call to me? Will I be better off donating money to the Girl Scouts since they only make 10% profit off of the stuff anyways?

How can I stay within my “food gas tank” and go on vacation this year? How will I navigate the fudge shops? Do I need to go in? Do I need to eat fudge in order to feel like I went on vacation?

Quietly questioning before hand engages your imagination in envisioning what you really want to occur—honoring all parts of yourself--changing the habit map in your brain and setting you up to successfully avoid the little but trap. 

Try it out the next time you feel a little "but" coming on and avoid the big butt in the end.

Lose the “buts” and lose the butt.

Have a great week Shifters!

xoxo Rita

Shift Weekly: Girl Scout Cookies Pt. 1 PLUS Shift Radio: Fatland with author Greg Critser

Click here to listen to our show: http://www.blogtalkradio.com/shifttalkradio1

Shift Intensive Seminar - March 26 - Los Angeles 

Only 2 Re-Shift spaces left.  We still have a few Shift spaces left.
Register now.  www. Shift Weight Mastery.com or 877-221-7251

Dear Shifters,

I hope you had a wonderful weekend.  Did you notice the sweet little Girl Scouts are out selling their sweet little cookies?  Many clients have written in and given suggestions as to how to deal with this annual guilt-induced purchase that can end up in a sugar-induced diabetic coma.  Here are some ideas:

1)  Don’t buy the cookies but donate money instead.

2)  Buy a brand you don’t like and then put in a cupboard and 6 months from now throw away.

3)  Walk the other way.

4)  Buy your favorite brand and work out how many cookies a day works for you and enjoy.

5)  Write to the Girl Scouts and suggest that they offer alternative things to sell and tell them that you are on to the fact that there are trans fats in their cookies just not enough to register on the  “per serving” on the nutritional label.>

I will discuss this a bit more next week but am now excited to introduce another  SHIFT RADIO SHOW—featuring an interview with Fatland author Greg Critser.

Greg Critser is an award-winning writer about medicine, science, food and health. His work has appeared in periodicals ranging from the New York Times to the Times of London, and from Harper's to the New Yorker. He is the author of the best seller Fat Land: How Americans Became the Fattest People in the World (Houghton Mifflin 2003), and the award-winning Generation Rx: How Prescription Drugs are Altering American Minds, Lives and Bodies (Houghton 2005). His new book, Eternity Soup: Inside the Quest to End Aging, was published by Random House in January 2010. He has lectured widely at universities and medical schools, and his blog can be found at Scientificblogging.com.

 Back in 2003 I bought the book Fatland: How Americans Became the Fattest People in the World.  I was immediately hooked by the compelling history of how we had gotten tragically obese as a nation put forward in a witty, insightful way.  This was the first book that I ever read that laid out the impact of high fructose corn syrup on the human body for the layman (only had read in scientific journals before).

I recently had the opportunity to interview Greg Critser about his book Fatland, which was inspired by his own weight release.  In this interview we discuss the American cultural SHIFT in attitudes about food, portion sizes and how super-sizing came about. We also discuss the impact of high fructose corn syrup and how it impacts the body differently than regular sugar.  Mr. Critser gives his take on what we can do as a community —particularly how parents can begin to make a SHIFT with the food companies and their own kids that can begin to turn things around.

Click here to listen to our show: http://www.blogtalkradio.com/shifttalkradio1

If you get a chance—please take an opportunity to read Mr. Critser’s book Fatland—it is informative, shocking, and a fun read that will Shift your thinking about the proliferation of calorically dense foods in this country and alarming impact it is having on us and our children.  Links to Mr. Critser's books are on my blog.  Click here.

Have a great and Shifted week,

 oxox Rita