This document summarizes Paula's struggle with her weight and dieting over many years. She tried many diets but would always regain the weight lost. She developed a new approach called the "pleasure diet" with help from experts. This diet focuses on mindful eating, moderation, making healthy choices even when dining out, and allowing treats. Using these techniques along with keeping a food diary and meditation, Paula was able to lose weight in a sustainable way without feeling deprived.
11 Ways to Start a Healthier Lifestyle NowJack Wilson
11 Ways to Start a Healthier Lifestyle Now is everything you need to start losing weight, dropping body fat, increasing your energy, and starting on the road to getting in the best shape of your life.
If you have been suffering from...
-Creeping weight gain
-Hard to lose body fat around your waist, belly, thighs, butt, hips, and arms
-Bad eating habits and eating addictions
-Not fitting in your favorite jeans
-Depression
-Lack of self confidence
-A serious lack of energy
THIS IS FOR YOU!
Take control of your life now by taking these 11 simple and extremely effective principles that will help you...
-Lose 30-50+ pounds of fat
-Get more energy
-Save time and money
-Increase your strength
-Sleep better at night
-Improve your self confidence and quality of life.
Do NOT put your health and the body of your dreams off any longer. Every day that you wait to start, you get one step further away from exactly where you want to be.
That might sound odd, because as you may know, insulin is the hormone that stores sugar into your cells. Without insulin, sugar can’t get inside. You definitely need it.
But over time, too much insulin exposure damages these locks: they get “stripped” from over-use.
By watching this entire presentation to the end, you’ve proven you’re committed to improving your health. You’re the kind of person willing to take action.
Yoga and Ayurveda are two "sister" rehearses that began in India a large number of years back. Presently, a great deal of us know about yoga, and have encountered firsthand-through stances, breath-work, and self-request-its significant advantages. However a significant number of us are not as acquainted with Ayurveda. We may have found out about it in conjunction with yoga, however are not exactly beyond any doubt how, precisely. Our master masters call attention to that yoga implies union in Sanskrit, and a meaning of Ayurveda is the insight of life.
11 Ways to Start a Healthier Lifestyle NowJack Wilson
11 Ways to Start a Healthier Lifestyle Now is everything you need to start losing weight, dropping body fat, increasing your energy, and starting on the road to getting in the best shape of your life.
If you have been suffering from...
-Creeping weight gain
-Hard to lose body fat around your waist, belly, thighs, butt, hips, and arms
-Bad eating habits and eating addictions
-Not fitting in your favorite jeans
-Depression
-Lack of self confidence
-A serious lack of energy
THIS IS FOR YOU!
Take control of your life now by taking these 11 simple and extremely effective principles that will help you...
-Lose 30-50+ pounds of fat
-Get more energy
-Save time and money
-Increase your strength
-Sleep better at night
-Improve your self confidence and quality of life.
Do NOT put your health and the body of your dreams off any longer. Every day that you wait to start, you get one step further away from exactly where you want to be.
That might sound odd, because as you may know, insulin is the hormone that stores sugar into your cells. Without insulin, sugar can’t get inside. You definitely need it.
But over time, too much insulin exposure damages these locks: they get “stripped” from over-use.
By watching this entire presentation to the end, you’ve proven you’re committed to improving your health. You’re the kind of person willing to take action.
Yoga and Ayurveda are two "sister" rehearses that began in India a large number of years back. Presently, a great deal of us know about yoga, and have encountered firsthand-through stances, breath-work, and self-request-its significant advantages. However a significant number of us are not as acquainted with Ayurveda. We may have found out about it in conjunction with yoga, however are not exactly beyond any doubt how, precisely. Our master masters call attention to that yoga implies union in Sanskrit, and a meaning of Ayurveda is the insight of life.
The Most Complete Muscle Cookbook And Nutrition Guide For Bodybuilding & Fitness On The Market With Over 200 Muscle Building Recipes, You Will Never Be Bored With Your Diet Again.
ARE YOU STRUGGLING TO LOSE WEIGHT AND KEEP IT OFF?KoladeYusuf
FIND OUT LATEST RESEARCH ON WHAT'S CAUSING FAT IN HUMANS BODY SYSTEM THAT'S MAKING PEOPLE GAINING WEIGHT!
ARE YOU STRUGGLING TO LOSE WEIGHT? FIND OUT THE BEST SOLUTIONS I'VE FOUND TO IT, WITHOUT HAVING TO DIETS.
100% NATURAL SOLUTION
7 TIPS TO GET CALORIES OUT OF RESTAURANT FOOD.
A fun slide show to support all the reasons you should journal.. not just for weight loss but for discovering any intolerance or digestive issues. Please consider joining our amazing community on Facebook Power UP Basic for lots of great information for your health and fitness.
I'm sure I am not the only person who thinks that keeping those pesky pounds off can feel like a mission impossible sometimes! For the past couple years, I was trying diet after diet after diet. I was attempting to lose that stubborn weight that just would not leave!
How to lose healthy weight, how to lose weight rapidlyPaul Ciurysek
This 40-page tell-all book will teach you exactly how to lose healthy weight and how to do it rapidly. This book reveals all of the most tightly kept secrets in the health and fitness industry.
How to weight lose efficacely.
Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.
Do not skip breakfast. Skipping breakfast will not help you lose weight. ...
Eat regular meals. ...
Eat plenty of fruit and veg. ...
Get more active. ...
Drink plenty of water. ...
Eat high fibre foods. ...
Read food labels. ...
Use a smaller plate.
LEARN THE LATEST EVIDENCE-BASED HEALTH, NUTRITION, AND WELLNESS RESEARCH
One of the few physicians who is also a trained chef, Linda Shiue has dedicated her life’s work to bridging the gap between the medical, nutrition, and culinary worlds. She is the founder and director of Thrive Kitchen, a teaching kitchen at a large national healthcare system, where she educates patients on cooking to crave ably delicious, healthy meals. A practicing internist for more than a decade, Dr. Shiue made the journey from the clinic into the kitchen to more effectively support the many patients she saw struggling with lifestyle-related medical issues, despite taking medications. Noticing the gap in conventional Western medical training to address nutrition (only a quarter of medical schools in the U.S. offer a nutrition class), Dr. Shiue formalized her own culinary education, attending San Francisco Cooking School, before staging in the kitchen of Michelin-starred restaurant Mourad in San Francisco and obtaining a certificate in Plant-Based Nutrition from Cornell University.
I sit down with Dr. Shiue to talk about her book, her thoughts on food as medicine, and some of her delicious recipes.
Introducing The 7 Greatest Weight Loss Nutrients Ever AssembledAjay Agnihotri
If you’re sick and tired of all the weight loss hype, B.S. and lies in the supplement industry …
… then I want you to look at these four important documents I’m holding in my hand.
… to protect the discovery of a powerful compound proven to help women lose an average of 11.5 pounds in only 8 weeks
Lisa Jones of Barclay Jones ran a webinar in partnership with Bond International Software.
Twitter has been around since 2006, but many recruiters just don’t see the value. Have you taken the plunge and jumped in to using this social media platform? Can it help you find the right candidates, interact with clients, and truly assist you day to day? Can it help you spy? Can it generate leads? And can it be a total waste of time and drive your sales manager nuts with supposedly zero ROI? Well the answer is clearly yes and Lisa can show you how.
Lisa Team 4Lisa is a real expert when it comes to Twitter for recruitment and loves to let recruiters know her tricks of the trade. She has written loads of blogs on Twitter to help recruiters get real value from it.
- See more at: http://www.barclayjones.com/blog/social-media-for-recruiters/webinar-twitter-for-recruiters-social-media-tips-and-ideas/#sthash.93NFBCfV.dpuf
The Most Complete Muscle Cookbook And Nutrition Guide For Bodybuilding & Fitness On The Market With Over 200 Muscle Building Recipes, You Will Never Be Bored With Your Diet Again.
ARE YOU STRUGGLING TO LOSE WEIGHT AND KEEP IT OFF?KoladeYusuf
FIND OUT LATEST RESEARCH ON WHAT'S CAUSING FAT IN HUMANS BODY SYSTEM THAT'S MAKING PEOPLE GAINING WEIGHT!
ARE YOU STRUGGLING TO LOSE WEIGHT? FIND OUT THE BEST SOLUTIONS I'VE FOUND TO IT, WITHOUT HAVING TO DIETS.
100% NATURAL SOLUTION
7 TIPS TO GET CALORIES OUT OF RESTAURANT FOOD.
A fun slide show to support all the reasons you should journal.. not just for weight loss but for discovering any intolerance or digestive issues. Please consider joining our amazing community on Facebook Power UP Basic for lots of great information for your health and fitness.
I'm sure I am not the only person who thinks that keeping those pesky pounds off can feel like a mission impossible sometimes! For the past couple years, I was trying diet after diet after diet. I was attempting to lose that stubborn weight that just would not leave!
How to lose healthy weight, how to lose weight rapidlyPaul Ciurysek
This 40-page tell-all book will teach you exactly how to lose healthy weight and how to do it rapidly. This book reveals all of the most tightly kept secrets in the health and fitness industry.
How to weight lose efficacely.
Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.
Do not skip breakfast. Skipping breakfast will not help you lose weight. ...
Eat regular meals. ...
Eat plenty of fruit and veg. ...
Get more active. ...
Drink plenty of water. ...
Eat high fibre foods. ...
Read food labels. ...
Use a smaller plate.
LEARN THE LATEST EVIDENCE-BASED HEALTH, NUTRITION, AND WELLNESS RESEARCH
One of the few physicians who is also a trained chef, Linda Shiue has dedicated her life’s work to bridging the gap between the medical, nutrition, and culinary worlds. She is the founder and director of Thrive Kitchen, a teaching kitchen at a large national healthcare system, where she educates patients on cooking to crave ably delicious, healthy meals. A practicing internist for more than a decade, Dr. Shiue made the journey from the clinic into the kitchen to more effectively support the many patients she saw struggling with lifestyle-related medical issues, despite taking medications. Noticing the gap in conventional Western medical training to address nutrition (only a quarter of medical schools in the U.S. offer a nutrition class), Dr. Shiue formalized her own culinary education, attending San Francisco Cooking School, before staging in the kitchen of Michelin-starred restaurant Mourad in San Francisco and obtaining a certificate in Plant-Based Nutrition from Cornell University.
I sit down with Dr. Shiue to talk about her book, her thoughts on food as medicine, and some of her delicious recipes.
Introducing The 7 Greatest Weight Loss Nutrients Ever AssembledAjay Agnihotri
If you’re sick and tired of all the weight loss hype, B.S. and lies in the supplement industry …
… then I want you to look at these four important documents I’m holding in my hand.
… to protect the discovery of a powerful compound proven to help women lose an average of 11.5 pounds in only 8 weeks
Lisa Jones of Barclay Jones ran a webinar in partnership with Bond International Software.
Twitter has been around since 2006, but many recruiters just don’t see the value. Have you taken the plunge and jumped in to using this social media platform? Can it help you find the right candidates, interact with clients, and truly assist you day to day? Can it help you spy? Can it generate leads? And can it be a total waste of time and drive your sales manager nuts with supposedly zero ROI? Well the answer is clearly yes and Lisa can show you how.
Lisa Team 4Lisa is a real expert when it comes to Twitter for recruitment and loves to let recruiters know her tricks of the trade. She has written loads of blogs on Twitter to help recruiters get real value from it.
- See more at: http://www.barclayjones.com/blog/social-media-for-recruiters/webinar-twitter-for-recruiters-social-media-tips-and-ideas/#sthash.93NFBCfV.dpuf
How to Cheat on Your Diet & Stay Lean for More EnergyJimmy Nelson
http://nelsongy.com Is it really possible to cheat on your diet, see results, AND increase your energy? Yes, BUT there are some guidelines we must establish before you just give yourself the green light to stuff your face into a bowl of ice cream. Deal? So if you are just starting a new nutrition plan or fitness regimen, don’t look at it as this huge impossible task! Get over the ultimatums like ‘I can never have margaritas, chips and salsa again’. Instead, start small.
New skinnylicious cooking the hottest converting cookbookdaniel bily
Hi, I am Flavia Del Monte. Let me ask you a simple question... If your diet allowed you to eat delicious foods until you were FULL & COMPLETELY SATISFIED,skinnylicious "skinnylicous cooking" "flavia del monte" "flavia delmonte" flavia delmonte "skinnylicious cookbook" "flavia delmonte skinnylicious ...
You are stuffing fake unnatural foods into a body that is identical to your distant ancestors. It doesn't understand your weight loss solutions. It tries to warn you with heartburn, indigestion, and many other complaints. Instead of responding, and learning to listen to your own body. You numb it with a medication. You have lost the natural connection to your own body. You have probably never heard of intuitive eating. bit.ly/X4JaSU
DIET & EXERCISE SUCKS! A practical get healthy story.David Choat
Diet doesn't mean eating nothing but lettuce and rice cakes. Exercise doesn't mean spending 2 hours in the gym every day. You can get healthy, lose weight, and have time for family too. It's all about choices. This guide will help you get direction on how to do just that. Easy exercise plan, great food, and improved health. With an easy to read style, you can change the way you think about Diet & Exercise.
A dietary supplement is a product designed to supplement and enhance one's diet. It contains essential nutrients, vitamins, minerals, herbs, or other substances that may be lacking in our regular food intake. These supplements aim to support various aspects of health, such as immune function, energy levels, bone health, and overall well-being.
Identifying emotional triggers is the most important tool we use as psychologists. Unless we identify the emotional triggers to overeating, we can’t help our clients. Using food to deal with your emotional problems causes a lifelong struggle with weight.
Top 10 Delicious Plant-Based Recipes_ Never Feel You’re On A Diet.pdfBusiness
Plant-Based Recipes: Eat Yourself Thin With These Delicious Plant-Based Recipes… And Never Feel Like You’re On A Diet
Spaghetti and “Meatballs”
Dairy-Free “Cheddar” Pizza
“Hamburger” Tacos with Avocado Crema
I Lost 42 Lbs On A Plant-Based Diet…
Presently I’m Giving You The Exact Fat-Melting Recipes I Used
Dear Friend,
We as a whole realize that one irritating individual can eat anything they like without acquiring an ounce.
In addition to the fact that they enjoy, can irreproachable in anything bite or sweet entices their taste buds…
They might return for seconds with no trepidation those calories will wind up on their hips, thighs, or belly.
Furthermore, honestly, I used to be jealous of anybody like that.
I was persuaded they were simply hereditarily honored… or that they’d offered their spirit to Satan in return for supernatural digestion.
In the meantime, if I even took a gander at a cut of pizza, I swear I acquired two or three pounds.
That was until around quite a while back when I found a better approach for eating that made a huge difference.
Furthermore, without precedent in my life, I was shedding pounds and adoring my appearance in the mirror without starving myself.
What better approach for eating was a plant-based diet.
The sugar detox lose weight, feel great and look years youngerDiseaseSolution
Sugar is the new controlled substance. More addictive than cocaine, the deadly white stuff has become the focus of health professionals worldwide who are highlighting the dangers of over-indulgence. And whilst we all know that a diet high in sugar can cause obesity, heart disease, cancer and diabetes, it is now also linked to a wide range of other serious health conditions, such as poor brain development in children, cataracts – even Alzheimer’s. Quite simply, our excess intake of sugar, from the spoonfuls we tip into our tea to the high levels of fructose hidden in packaged foods, is making us fat and sick, and is prematurely ageing our skin.
In Sugar Detox nutritionist Brooke Alpert and dermatologist Dr Patricia Farris provide a revolutionary plan which will limit excess blood sugar, slim your waistline and increase your energy levels. It will help you to recapture youthful skin and good health. The secret?
* A three-day detox sugar fix to rid your system of sugar and a three-day skin fix to pamper you on your journey to looking and feeling great
* A four-week eating plan, delicious recipes and menus to help you to lose – and keep off – unwanted pounds now and in the future
* A four-week skincare regime to fight the ageing process and keep your skin looking as youthful as ever.
This is an easy-to-follow plan for looking and feeling your best – and most importantly, it will break your sugar addiction once and for all.
How to Get To Your Desired Weight With Meal Replacement ShakesCherie King
As you know, there are a TON of ways to lose weight and even MORE products designed to do the same.
But if you’re looking into meal replacement shakes, specifically, as a way to lose weight and get the body you want, check out this presentation.
Enjoy!
Cherie King
Wellness Advocate
http://www.gethealthycleanandlean.info
For more information on the meal replacement shakes mentioned in the presentation, that I personally I drink, click here: http://gethealthycleanandlean.info/recommended-resources/weight-management/meal-replacement-shakes
In need of a good nutritional supplement? Here's what I drink that gives me energy without harsh stimulants: http://gethealthycleanandlean.info/recommended-resources/general-health-wellness/liquid-vitamin-and-mineral-supplement
If you want GREAT health & weight loss results where you not only get delicious, nutritious meal replacement shakes, but an entire system that includes: liquid vitamin supplement, digestive cleanse, a metabolism booster, an appetite suppressant, and a skin cream to help keep your skin tight as you lose weight, click here: http://gethealthycleanandlean.info/10daychallenge
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“Somebody, please help me – I just crashed my car...I’m bleeding, I don’t know what happened!”
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When Susan came to, all she could feel was pain.
Her eyes shuttered open, panic filling her veins as she struggled to make out the two strange, shadowy figures hovering over her
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“If the car hadn’t swerved out of the way, your mother might not be here with us right now...”
“Women her age shouldn’t be driving at night – she’s lucky to walk away with only a concussion, this could’ve turned out much worse...”, said the Doctor.
“Maybe it’s time she moved into an assisted living
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“There’s not much anyone can do now; it’s just how it is when you get older.”
She’ll have to deal with her declining vision and more as time goes on. I’m sorry to put it so bluntly, but it’s only going to get worse from here...”
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2. my name is Paula, and I’m a shameless seeker of
pleasure. (Well, as shameless as a nice Jewish girl
raised with a healthy dose of guilt and possessed of
limited funds can be.) My sheets have a thread count somewhere
north of 650, and I like sex, well, a lot. I also like wine, chocolate
and ice cream, sometimes all at the same time.
Given my pleasure-loving ways, it’s not too shocking that
I’ve struggled with my weight over the years. Dieting, after all,
is about saying no. Most human beings don’t like to say no. We
can do it for only so long before we snap, then start saying yes,
yes, yes! to fettuccine Alfredo and curly fries, margaritas and
milk shakes. All that yessing leads—or at least it led me—to extra
pounds, self-recrimination and fruitless dieting.
Confession: I have a long history of bingeing and yo-yo diet-
ing. From age 14 to my mid-20s, I shot up to 167 pounds on my
5-foot-3 frame, got down to 129 (for about five minutes) and
repeated the cycle again. And again.
Then, when I was 24, at a doctor’s
urging, I joined a gym and discovered
that I liked exercising. Eventually,
I dropped about 35 pounds, ending
up at a weight of 135 just shy of my
30th birthday. Yet, as the years passed
(I’m now 47), I put nearly all of those
pounds back on, and early last year
made a discovery that shocked me.
One morning, when my boyfriend,
Randy, stepped on the bathroom
scale, I peeked at the number: 146.
My weight: 159! “I can’t believe you
weigh less than me,” I wailed. My
honey professed to love my curves,
but I wanted to feel dainty, not as if I
would crush him if I hugged him too
hard. I was tired of being chubby, tired
of having a tough time finding cute
clothes in my size (14) and, most of
all, tired of feeling guilty about food. I
needed a weight loss plan for pleasure junkies, one that not only
allowed but encouraged desserts and dinners out. I needed a plan
that was all about what I could eat, not what I couldn’t.
except there was no plan like that to be found. In fact, the
wordspleasureanddietdidn’tevenseemtoexistinthesame
sentence. But as the articles director at , I knew I had
resources. I told my colleagues in our nutrition department that I
needed to work with a few experts who wouldn’t stress me out,
force me to meticulously track calories or give me long lists of foods
to avoid. With these pros’ help, I would create a new kind of eating
plan, one that didn’t feel like deprivation but like a happy life, rich
in delicious food, friendships and pleasurable experiences.
I already had one expert in my “entourage.” After my scale
humiliation with Randy, I had hired an adorable trainer, Rusty
Ede. Being coached by a 27-year-old with big blue eyes and a
sleepy smile was pure pleasure. I
started exercising four or five times
a week, more consistently than I had
in years. Soon, I could do 15 push-ups
at a pop and trot rather than trudge
up the subway stairs. I dropped 7
pounds—though not without also
suffering through a few bouts of
starvation (not pleasurable!).
Yet after that, the scale stayed stuck
at 152—classified as overweight on
the body-mass index chart. To achieve
a healthy BMI, I needed to get down
to 135. That required more help than
a trainer (no matter how cute) could
provide. Enter Marissa Lippert, R.D.,
author of the enticingly named The
Cheater’s Diet. She asked me to keep a
food diary for a few weeks, so she could
assess my patterns. Lippert also prom-
ised to help me make better choices at
the supermarket. (You can find the
Believe it or not, it is possible to lose weight
with no deprivation, no self-flagellation and
plenty of chocolate,wine and [insert your favorite
food here]. I know, because I did it.Want to stop
having lettuce for lunch, obsessing over every
bite and being a slave to the scale?This is how.
Wow! Look at me now
159 WEIGHT 142
14 DRESS SIZE 10
2010 YEAR 2011
By Paula Derrow Photographs by Anna Williams
THISPAGE,FROMLEFT:COURTESYOFSUBJECT.BILLDIODATO;STYLING,LIDAMOOREMUSSO;HAIR,JENNIFERBRENTFORTRESEMMÉ;
MAKEUP,JOYFENNELLFORDIORBEAUTY.OPPOSITEPAGE:FOODSTYLING,LIZAJERNOW;PROPSTYLING,PAULLOWE.
101
3. shopping list Lippert gave me at Self.com.) An Italophile like me,
Lippert said, “I want you to think about how you eat when you’re
vacationing in Rome and try to do that in your regular life. That
means treating yourself to great meals but with fresh produce as
the centerpiece.” Just the mention of Italy put me in a happy state
of mind—crucial, Lippert emphasized, to weight loss success. “If
you feel negative about the process of changing the way you eat,
you won’t see any progress on the scale.”
so: regular exercise, check. A doable eating plan (with
wine!), coming up. But I also needed help tackling my
emotional issues with food. ’s nutrition team rec-
ommended Jean Kristeller, Ph.D., a psychology professor at
Indiana State University at Terre Haute and a mindful-eating
expert. “Traditional diets keep people stuck in a battle mental-
ity,” Kristeller said when I called her. “Willpower is like a slap
on the wrist—don’t you dare have that pint of ice cream. But
if there was no way you’d gain weight, you’d eat the pint in a
second, right?” she asked. Yes! Especially if it was Ben & Jerry’s
Peanut Butter Cup. “Mindful eating is about self-regulation, not
self-control,” she said. “When you’re self-regulating, you’re not
saying, ‘I can’t have the pint,’ you’re saying, ‘I don’t want it.’”
Kristeller started my mindfulness lessons with a raisin.
Feeling a bit foolish, I observed the wrinkled thing closely, sniffed
it, then popped it into my mouth to experience the texture and
flavor. What I discovered: When you eat one raisin at a time,
rather than tossing 20 in your mouth while you’re typing on your
laptop, you appreciate how much flavor a single raisin contains.
After eating three mindfully, I stopped without feeling deprived.
“Ultimately, you want to eat less but experience more satisfac-
tion,” Kristeller says. OK, but that was a raisin. Would mindful-
ness work with more tempting foods? Over the next few weeks,
Kristeller had me mindfully eat cheese and crackers, candy and
a brownie, staying aware of how hungry I was and savoring every
bite. The process felt almost effortless and surprisingly natural.
Even better, it worked: I ate quite a bit less than I normally would
have and appreciated the food all the more.
Stopping the shovel-it-in effect
1NOTICE HOW HUNGRY YOU ARE Take a few deep breaths and
tune in to your body. Assess your hunger on a 10-point scale,
1 being not at all hungry, 10 being ravenous. Ideally, you don’t
want to be at a 9 or 10 before eating. Checking in with your hunger
periodically and assigning it a number will also help you eat only
when you’re truly hungry, not just because the food is there.
2START EATING (See? These steps are easy!) Pause periodically
to check in with how full you are getting, this time assigning
it a number on a new scale that rates your fullness from 1 (not
at all full) to 10 (stuffed to the gills). Remember that your body
will take a while to react to what you’ve eaten, Kristeller says. So
if you’re aiming to end up at a comfortable fullness level of 7,
the goal is to push your plate away at 6.
3TUNE IN TO THE TASTE OF EVERY BITE Pay attention to—and
enjoy!—the texture, smell and taste of your food. At some
point, you’ll find that the bite you’re taking isn’t as satisfying as
the one before. That’s a good time to put down your fork. “When
you pause frequently, you can really think about what you want,
instead of going into reactive mode,” Kristeller says.
while I was mastering mindfulness, Kristeller also
advised that I take up daily meditation. I was skeptical.
I’d tried meditating before and ended up feeling tense.
“It’s easier to ‘listen’ to your body and tune in to your natural
signals if you develop a sense of balance and calm awareness
through meditation,” she promised. In fact, meditation helps
turn off the lower regions of the brain that react primitively to
food (I want it! But I shouldn’t!) and develops the prefrontal
cortex, an area that “sees” the bigger picture—enabling you to
make more measured decisions about what to eat. In a study
Kristeller and her colleagues did with chronic bingers, those
who meditated for 10 to 20 minutes a day for six weeks binged
significantly less often—once or twice a week compared with
four or five times a week previously. And in a study that the
National Institutes of Health funded, people who went through
Kristeller’s mindful-eating program, which includes learning to
meditate, lost an average of 6 pounds after 10 weeks, compared
with a loss of less than half a pound for the control group.
I decided I would meditate in my office every afternoon, right
around the time I’d usually beg for chocolate from our nutrition
editors. I’d close my door, set my phone to beep after 10 minutes
and start breathing deeply. When I opened my eyes, I almost
always felt more focused and ready to tackle not only my food
issues but whatever was on my desk. Not a bad outcome for
10 minutes a day. (For an easy way to meditate, see page 94.)
Of course, pleasure aside, meditation aside, I knew that at
some point, I’d simply have to eat less if I wanted to lose weight.
The trouble is, when I’d come up with the whole idea of dieting
pleasurably, I hadn’t considered counting calories, never mind
cutting them. But now that I had experts in place and was starting
I still indulged!
Yep, this is diet food.
Other delicious foods
on my menu: lots of
goat cheese, plenty of
wine and ice cream!
4. to adopt some helpful mental techniques, I wondered if I might
find something valuable in keeping track of my calories.
Kristeller agreed that the practice could give me a feeling of
control. “You wouldn’t shop in a store that didn’t put price tags
on things. It’s the same with calories. Knowing how many you
can spend in a day, whether 1,500 or 2,500, makes it easier to
choose foods you like but that won’t blow your budget.”
I began writing down everything I put into my mouth in the
little green food diary Lippert had given me. Pleasurable? Not
even close. But Lippert assured me that I would have to do it for
only a few weeks. As it turned out, after only a few short days, it
was easy to see where I was going astray. Usually, I’d start off with
a relatively healthy breakfast (wheat toast with peanut butter,
honey, sliced banana and coffee). For lunch, I’d head down to the
company cafeteria to try to find something reasonably healthy
(stir-fry, sushi, sometimes a salad). So far, so good. The trouble
began at night, when I inevitably went out for dinner. (I stub-
bornly refuse to learn to cook.) Faced with an array of yummy
options, I was a goner. At my favorite neighborhood tapas bar,
for instance, I might start a meal with bacon-wrapped dates
stuffed with goat cheese, then move on to lamb sliders with a side
of spicy potato chips. All with a glass or two of Spanish red. I
always tried to leave a few chips, and I would eat the lamb burgers
sans buns, but even I knew this kind of indulgence couldn’t con-
tinue if I wanted to weigh less than my boyfriend.
Lippert, with a New Yorker’s passion for eating out, was
understanding. Together, we scanned the online menu at my
tapas place, and she helped me pick healthier choices that I’d still
enjoy. She was also full of suggestions for controlling portion
sizes at other restaurants, including my go-to neighborhood
Italian spot known for having the best pasta in town.
Navigating a night out at a restaurant
1START EVERY MEAL WITH A SALAD or a soup—preferably one
that’s vegetarian or bean-based. “That way, you’ll get your
fiber and vegetables in and also fill up,” Lippert explains. “For
the most satisfying salad, go with options that are in season—
local greens, fresh tomatoes—for maximum flavor.”
2THINK IN HALVES If the entrée you order is the typical enor-
mous restaurant portion, eat half and have the rest packed
to go. (And here’s a happy thought: You’ve now left room for
dessert!) Make a point of filling half your plate with salad or
veggies, then divide the other half evenly between protein and
carbs, Lippert says. “You’re flipping the focus of your meal.”
3OPT FOR AN APPETIZER as your entrée, especially if you’re
dining out frequently. “I love sharing three or four appe-
tizers with a friend, so I get the variety and the taste without
the massive portions,” Lippert told me. A few of my own
favorite pleasure-diet appetizers, approved by Lippert for
healthfulness and (relatively) low calorie count: oysters on the
half shell, tuna tartare and even linguine with razorback clams,
so long as it’s a starter-sized portion.
ikept Lippert’s restaurant advice in mind when, a week or so
later, I found myself at a barbecue, facing a table heavy with
ribs, burgers and all manner of fresh-baked treats. I didn’t
know many of the guests, and normally, to assuage my shyness, I
might have downed a few glasses of wine and eaten my way from
one end of the spread to the other. This time, I took a deep breath
and checked in with my hunger. (I was at about a 7—hungry but
not starving.) Next, I thought about what foods I would most
enjoy: a piece of barbecued chicken, a scoop of German potato
salad and, mindful of Lippert’s “flip your focus” advice, a healthy
serving of greens. Plate full but not overflowing, I made my way
to a table, took a few deep breaths and ate slowly, checking in
with my fullness level and savoring every bite. When my satiety
was at about a 7, I stopped, took a little break, then went back
for dessert. I enjoyed a piece of brownie and a chocolate chip
cookie, then got up and mingled, no more picking necessary.
When I proudly relayed my achievement to Kristeller a few days
later, she confirmed, “Instead of eating on automatic, you put
yourself in touch with your ability to make a choice.”
but was I losing weight? Yes! The first week on the plea-
sure diet, I lost a pound; the second week, another two.
I found that by trimming certain at-home meals here
and there and by having a healthy snack in the afternoon, so I
didn’t get too hungry, I was able to go out and enjoy restaurant
dinners (appetizers only, accompanied by a glass or two of
good wine!) without feeling as if I were on a diet. For instance,
Lippert suggested that instead of having two pieces of toast
with peanut butter and banana for breakfast, I try having one
slice. “You might find that’s enough for you. Right off the bat,
you’ll be cutting out 150 calories or so.”
By the end of the third week, I was down to 148.3. By the
end of the following week, I hit a low of 147.8. Nearly 4 pounds
down! I was nearing my boyfriend’s weight! Except the following
Monday I was back up to 149.2, and the next day, 150.2. When
I saw that I’d tipped back over 150, I practically cried, but I sus-
pected the culprit: I hadn’t yet tackled my biggest diet bugaboo.
“How much wine do you drink?” Lippert had asked me early
on. (Uh-oh. I knew that was coming.) “Well, I never drink at
home, but I always have a glass or two when I’m out with friends,
and I go out maybe five or six times a week. That’s, um, at least
12 glasses of wine a week.” Wow. More than two bottles of wine
a week! How could that be? “Why don’t you try to keep wine to
a glass a night during the week, and aim for two dry nights?” she
suggested. “You can have more leeway on the weekends.”
That sounded reasonable, but it turned out not to be so
easy. Limiting my wine felt punishing, especially when I was
done with my glass of Sauvignon Blanc and my friends were
starting on another. Isn’t this diet supposed to be about plea-
sure? I’d think grumpily. When I griped to Kristeller, she gave
me an unexpected answer: “If you’re not willing to give up
that second glass of wine on occasion, then it may not make
sense to do that now. Instead of beat-
ing yourself up, enjoy it, then think
about how you’ll subtract those 120
calories elsewhere.”
She then introduced me to what
she calls the 500-calorie challenge:
“Instead of counting the calories of
every morsel, reflect on how you can
subtract 500 calories during the day.
In seven days, you’ll have subtracted
3,500, which
MORE TAKE-IT-OFF
TOOLS ONLINE!
A complete
“pleasure foods”
grocery list
How to short-circuit
a binge
Inspiration on the
Pleasure Diet blog
Go to Self.com/go/
pleasurediet.
click!
(continues on page 124)
103
5. means drop-
ping a pound for the average person.”
What made the pleasure diet different,
I realized, is that instead of adhering to
a rigid regimen, I could choose what I
wanted. So I had my wine and shaved
some calories off of lunches (less bread,
more veggies). By not depriving myself,
staying aware of how hungry (or full) I
was and truly enjoying my food, I was able
to stop once I’d had a reasonable amount.
Still, as much as I was learning, the
annoying weight disparity between my
boyfriend and me remained. Until, one
wonderful morning, progress: I stepped
on the scale and the display read 144. I
asked Randy to step on next. His weight:
146. I pumped my fist in the air—woo
hoo!—and high-fived him.
I was on a roll. But old habits die hard,
and one night a few weeks later, I slipped
back into my old behavior. The trouble
started after I’d gotten home from a nice
meal at the tapas place, tried to call Randy
and discovered he’d already gone to sleep.
Bummer! So I headed to the kitchen and
downed two heaping bowls of granola in
succession, knowing full well I’d regret
this behavior in the morning.
I did, and when I called Kristeller to
moan about the incident, she suggested I
think back on the evening and write down
any emotional triggers that may have
jump-started my mini-binge. I realized the
first trigger was simply that I’d let myself
get too hungry. I’d worked out before
dinner and had eaten lightly at the tapas
bar, so when I got home, I was still craving
food. Second, I’d had a stressful day at
work, and I needed soothing. Third, I was
lonely. I’m in a long-distance relationship,
and it’s tough when we’re apart.
When I reported these triggers to
Kristeller, she explained that they had
started a chain reaction. Emotional trig-
gers are typically followed by thoughts
(e.g., I’m lonely, so I deserve a treat).
Those thoughts lead to yet more emo-
tions and thoughts—I shouldn’t eat, but
what does it matter anyway?—which lead
to action: pouring cereal into a bowl and
eating it. “By being more aware of this
chain of events, you can short-circuit it,”
Kristeller told me. “Maybe you could have
called a friend instead of going for the
cereal. Or maybe you’ll still choose to eat,
but you’ll opt for an amount of food that
feels enjoyable rather than an amount
that leaves you feeling bad about yourself.”
(To see a slide show of how a binge hap-
pens and what to do to head it off, go to
Self.com/go/pleasurediet.)
Most important, Kristeller told me to
let myself off the hook. Many people
comfort themselves with food when
they’re stressed, she pointed out. “We
found that even people with no weight or
eating issues tended to eat more when
they felt anxious. The difference is they
didn’t then feel as if they’d blown it, so
they didn’t keep on eating.” This “I’ve
screwed up, so I might as well keep
going” reaction is common among
chronic dieters; it even has an official
name: the abstinence violation effect.
that term must have stuck with me,
because the next week, I almost suc-
cumbed to it, then managed to stop
a potential binge in its tracks.
Here’s what happened: I met a friend
for dinner at a barbecue joint—not too
many healthy choices on that menu. Still,
I didn’t go wild. Channeling Kristeller, I
took a few deep breaths and paid atten-
tion to how hungry I was (about a 6—not
too bad). Then I chose exactly what I
craved—a pulled pork sandwich—and ate
half of it, minus the bread. I made sure to
order a side of collard greens (gotta get
those vegetables). I also had a bite of my
friend’s crab cake appetizer. But I couldn’t
help but finish an entire biscuit because
it was so unbelievably good, especially
with strawberry butter.
When I got home later that night, I
felt bad about my unhealthy meal and
thought, Well, I’ve already blown it, so
I may as well have dessert. I opened the
freezer, looked at my emergency pack
of Skinny Cow chocolate–peanut butter
ice cream sandwiches and, suddenly, a
little bell went off in my brain—ping!
Abstinence violation effect! Maybe it was
awareness born of my meditation habit,
but I paused and thought, You know, I’m
still full from dinner. With that, I closed
the freezer and headed to bed with a book.
Slipping between my high-thread-
count sheets was supremely pleasurable,
but not as pleasurable as knowing I’d
avoided a binge and the familiar after-
math of shame and regret. Instead, I’d
savored my dinner and a night out with
a good friend. There was no reason to
beat myself up for any of it.
now, five months in, I’ve lost 10
pounds the pleasurable way (and
kept off that first 7 I lost with
the help of my trainer and no shortage
of hunger pangs). At 142 pounds, I have
7 more to go to reach my goal weight of
135. The pleasure diet, it turns out, isn’t
a fast way to lose weight, but it’s one I can
stick to without bingeing or feeling even
a little bit deprived. I’m still exercising
regularly, still eating out most nights of
the week and still enjoying dessert—and
wine—when I want to (the former, about
four times a week; the latter, well, most
nights. Pleasure rules). I’ve dropped two
dress sizes (going from 14 to 10), and my
toned biceps and calves garner admiring
glances. And the true success: I feel more
relaxed about food and my weight than I
ever have. I listen to my body, eat what I
want and stop when I’m starting to get full.
That’s what I call progress—the kind that
can’t be measured by a scale.
A day of pleasure dieting
Breakfast 1 slice raisin toast (Rudy’s
organic bread) G honey, natural peanut
butter G coffee G skim milk
WHY IT WORKS Whole-grain breads (and
crackers) fill you up and are rich in fiber;
honey satisfies a sweet tooth; peanut
butter provides protein for energy,
and coffee…well, that speaks for itself.
Midmorning snack 1 banana G
a handful of smoked almonds and raisins
WHY IT WORKS Planned snacks are key
to not getting too hungry. This combo
gives me energy and satisfies my
craving for something sweet and salty.
Lunch Niçoise salad with tuna, hard-
boiled egg, tomato, lettuce and olives
WHY IT WORKS Salad = healthy and
filling; tuna = same; and the whole fancy
Niçoise thing makes it feel pleasurable,
not as if I’m eating diet food.
Afternoon snack 1 serving goat
cheese (quarter of a log) G grapes
WHY IT WORKS Goat cheese is one of the
leanest cheeses, according to Lippert.
And to me, grapes are almost like candy.
Dinner (Greek restaurant)
Appetizer-sized portion of ravioli with
eggplant, lamb and yogurt sauce G 1 slice
pita bread G Greek salad G 1 glass wine
G ½ glass Prosecco G ½ piece baklava
WHY IT WORKS I get my pasta (but a
scaled-down portion), a salad, wine and
dessert. Can you say pleasure? I
(continued from page 103)
The pleasure diet
124 Self.com February 2011