This coming Saturday April 14th is the beginning of the new Shift Saturday Support Series from 10am-1130am. Come for all or come for one. This Saturday’s focus will be on creating aversions to your trigger foods. There will be hypnosis. Email Rita or call 323 988 4574 to save your seat and get directions. Seating is limited.
NO MAY 2012 SHIFT: The next Shift Weight Mastery Seminar has moved to September 22, 2012! Since we are officially launching the Shift-in-a-Box 30 Day Weight Mastery Process in May and need to focus on that --there will be no Spring Shift Seminar. There are other ways to get your SHIFT FIX coming your way through various media, classes and events. The Shift Out of Cravings Show and Happy Hour is Friday May 11th at 7pm at the Fanatic Salon in Culver City. A fun night out for Shifters and their friends that focuses on CRAVINGS: How to get rid of the bad ones and adopt new good ones. There will be Calorie Bingo with prizes, hypnosis, and support and Shiftinis. $20 at door will be donated to Shift Kids. Seating is limited so save the date and save your seat now by emailing Rita or calling 323 988 4574 and leaving a message.
Shift Community Clothing Swap is coming—hold on to those “too big” clothes! Coming up in June (date TBD) We will be holding a Community Clothing Swap and Shopping for Your Body Type/Love Your Body with coaching and stylist Juliana Chang. This will be a chance to get rid of those clothes that have gotten saggy and pick up some new smaller duds for free! Please let me know if you would like to volunteer to help out with preparations or at the event. There will be a $25 charge at the door that will benefit Shift Kids. Start cleaning your closet now!
Dear Shifters, I hope you survived the holidays and are feeling Shiftier than ever. The pre-summer get fit season has certainly descended upon us and it got me thinking about one of the most important elements of my long term weight release…shopping! Not just any shopping, mind you, but grocery shopping. Did I hear a groan?? Ah it’s not that bad. In fact when you shift your mind around grocery shopping the promise is that you can actually start to enjoy it. I know for me when my refrigerator is stocked with tasty and healthy meal options I can whip up in minutes and the my cupboards are bereft of gakky trigger foods that make me want to eat more—managing my weight is much easier—almost mindless! The time to engage your brain is before and during your grocery shopping experience—not after.
I deal with so many clients who despair about grocery shopping because
1) They get into the store and are overwhelmed and don’t know what to buy.
2) They get bamboozled either by the stores’ or products’ seductive labeling that they buy stuff that turns out to be not that good for them or not taste that good—a waste of money and calories!
3) They go to the store not knowing what they need and end of letting their Inner Rebel do the shopping for them and come home with a lot of trigger food items that now they either have to exert willpower over (not fun) or they end up compulsively or mindlessly eating and then feel bad (doubly not fun!).
What is going on in the examples above is that the client is being driven EXTERNALLY and not INTERNALLY. They are entering the grocery store without an INNER plan for so that they fall victim to the overwhelming stimulus of the grocery store and get overwhelmed.
Successful shopping begins with an INTERNAL strategy system that is created by engaging with your Inner Coach. Let’s head down the aisle together in that grocery store in your mind. Shopping can be an overwhelming task when you are not prepared and are doing it last minute—especially when you are hungry and/ or don’t have a plan. Here are some dos and don’ts that masters have learned over the years.
Do: Make a habit of shopping a couple of specific times during the week. What will help you is to keep the time and days consistent so it literally becomes a habit. Tune into what things you need to purchase at those specific times. Usually one shop will be you big one for the week and the other to supplement fresh fruits and vegetables and milk and other supplies that run low.
Don’t: Shop last minute—especially on an empty stomach. Your brain is in a stressed state when you are hungry-not a great time to make sound and healthy decisions.
Do: Make a list based on ideas of meals you are going to eat that week. Take a moment and really ask yourself the question—how do I want to feed myself these next few days? What kind of fruits and vegetables do I need? What kind of whole grains and lean proteins will you need? Make a list and think which areas of the store you need to shop in and which you don’t—this will give you a feeling of confidence when you enter the store.
Don’t: Go to the store unprepared with a list and “hope” you’ll get inspired. This will be a disaster—stores are notorious for marketing gakky food items to unprepared shoppers—go in with a plan—keep your eyes peeled for new low cal products and closed to the gak—as the song says just walk on by… this is important—really see yourself passing by the ice-cream aisle in your mind ahead of time so that it will be much easier to do once you are there.
Do: Shop for fruits and veggies first and gak last. In fact avoid gak aisles all together and just shop the perimeter of the store only going down the aisle for a specific item.
Don’t: Put trigger foods or gak in your cart for other people that you “think” you can handle having around. Guess what --9 times out of 10 it more will end up in you and less in them.
Do: Stock up on frozen veggies and easy precooked, pre portioned protein sources. That way
Don’t: Think eating healthfully is expensive—in the long run it always costs less to be healthy and eat healthy than unhealthfully. Remember the time you spend feeling bloated stuffed and lacking in energy because of the foods you eat or the money spent on medications for being overweight or the hours of time lost sitting in doctor’s offices is really a bigger cost isn’t it? You can’t put a price tag on feeling healthy and vibrant or you family feeling fit and nourished. Many shifters have told me they save money eating more healthfully.
Here is a link to food ideas and shopping lists for Trader Joes, Whole Foods and Hungry Girl.
I hope that these lists inspire you and give your Inner coach some strategies to begin with.
Think about these strategies as you head out to shop this week. How are you going to create a winning strategy? The opportunity is to create a way of shopping that allows you to consistently have healthy foods that honor you and your unique taste palate within reach at all times as you continue to eat within your “gas tank” for weight release or maintenance.
Happy “Shop Shifting”!
Oxox Rita
PS Remember to let me know if you can come to the Friday night May 11th Shift Out of Cravings Show at the Fanatic Salon.
PPS Also let me know if we will see you this Saturday at the Shift Support Session on trigger food aversion from 10-1130 am--I will get you details when I hear from you.
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