Hi,

You know, I’ve shared previously that I’ve dropped over 100 pounds now while eating a quarter cup of dark chocolate almost every day.  It’s made this process easy because I feel that I’m treating myself every single day.  I already knew that dark chocolate had health benefits, and now I read in the April issue of Women’s Health magazine that dark chocolate also contains a “pleasure-promoting, mood-regulating neurotransmitter called phenylethylamine, which stimulates a rush of endorphins, the same compounds released during an orgasm.  Studies show that cocoa has almost twice the amount of antioxidants as red wine, so it helps lower blood pressure and wards off wrinkles.  When snacking, stick to dark chocolate that’s at least 70 percent cocoa; it’s healthier than the milk-infused variety.” 

What I love about dark chocolate is that it melts so smoothly in my mouth and a small piece is just so pleasing and satisfying.  Plus, for some reason, I don’t really want to keep eating lots of it.  A little goes a long way.  

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Good morning!

I’m really looking forward to this week! The current Distraction Diet Program group is nearing the end of its 3rd month, and each person in the program has experienced dramatic shifts in her thinking, self talk, and eating habits. Yes, they are realizing some weight loss, too, but we’re all much more excited about their newfound confidence and clarity around their eating. I hear them acting and sounding more at choice and not run by their emotions. It’s absolutely thrilling to me to see the shifts in thinking and behaving because I know those shifts will lead to weight right-sizing over time. During our last session, chills and thrills ran through my body as I heard their self reports and celebrations. Whoo Hoo!

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I am celebrating getting over the 90-pounds eliminated mark this week, and it feels great!  The goal I set for myself about midway through this journey is less than 20 pounds away.  It’s amazing to me that I feel so confident that I’ll reach that goal when always before it remained impossibly out of reach, even in my imagination.

That’s the difference this time — my mindset has changed.  I am much more compassionate with myself, less perfectionistic, and the intention is clear yet not all-consuming or overwhelming.  I just feel different about how I approach my eating.  Oh, fast food signs and images still call to me, but I’m really clear that I no longer want to pay the price their temptations exact of me.  I like how I feel now!  I’m enjoying my body.  Wow.  I don’t know if I’ve said that since I was in my early 20’s.

We’re heading into the holidays now, and I know it’s a time of even greater temptations and distractions with so much food and desserts around, eating family meals, and enjoying special dishes and comfort foods we associate with home and family.  We do want to be thankful and partake of this special time.  I enjoyed a piece of pumpkin cheesecake this week, and it was divine.  Depriving ourselves doesn’t work and isn’t the answer.  Did you know that when we resist a temptation, our brains actually have less ability for a time thereafter to resist a second temptation?  So, when mom or grandmom invites us to have seconds, we may refuse and feel great about it.  But when they push that piece of pie toward us a few minutes later, our ability to resist is so reduced that we often feel helpless and find ourselves accepting it and maybe other sweets as well.

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Hello,

My next free Distraction Diet telesession is this coming Monday. Check out the Teleclasses page to sign up!

I’m a serious creature of habit. I have favorite meals and foods, and I tend to eat them over and over. Oh, I like my variety, too, but during busy weeks, it’s just very easy to have the same breakfasts and lunches, especially. Well, that’s probably not that unusual, but I’m realizing that our bodies like and need more variety.

I fell into a habit of eating a Vitalicious chocolate muffin (www.vitalicious.com or I get mine at Whole Foods) as part of my breakfast every morning because I love the chewiness and chocolate, and that particular muffin gives me good fiber and nutrition for only 100 calories.

I mentioned earlier that I had been on a 2+ month plateau. Well, I’m beginning to realize that it may have been partially lengthened by my not varying my meals enough. It appears that just changing what I eat for breakfast for a couple days this week has made a big difference. Oh, I’m still getting protein to support my brain in the mornings, and I like fruit for breakfast, but I’m just using different foods.

The nice part is that it creates more interest and invites me to be more present to choices and opportunities. It doesn’t have to take a lot of time to mix things up, and I’m also rethinking my “rules” of what can be breakfast foods.

Habits are one of the power tools for supporting our healthy lifestyle and other successes. We just want to remember to notice what habits we’re creating and then still bring in variety so that the habits remain supportive. I have about 5 favorite breakfasts, but I had gotten stuck on basically two variations. Now I’m adding to my list of breakfasts so that my body and I can enjoy more variety.

Take a minute or two today to look at your routines around eating. Can you find a single food that you could trade out for something different and healthier? Give it a try and notice how it feels to treat yourself thoughtfully in this small way.

Warmly,

Barbara