90 Days

1
Introduction

Welcome to the Body/Spirit Weight loss and Wellness program. Permanent weight
loss seems be one of the most difficult undertakings one can achieve, judging by the
success rate, or lack thereof. We seem to be dieting ourselves fat losing 5-10
pounds, and gaining 10-15 pounds, over and over, until we are much heavier than
when we started.

The reasons for this are simple: First of all, by looking for the fast fix, we follow the
latest fad diet, which rarely involves eating right and exercising.

Most people need some help in this area and that is where this program excels. This
is a nutritionally balanced, healthy program that includes exercise as an essential part
of the plan to help you become the master of your weight loss management.

This program will give you the information on how to lose the weight once and for all
and keep it off. YOU are the only one who can actually do it. If you follow this plan,
at the end of three months, you will have learned all the key tools to change your
body and your life and make those changes permanent.

The daily lessons, designed to keep you motivated, as well as educated, include daily
worksheets, quizzes, and accurate and effective information on proper diet, exercise,
motivation, behavior modification, creative visualization and much more. You will
monitor your on a weekly basis and exercise on a daily basis.

This is a step-by-step plan will gradually help you incorporate healthier habits into
your life. Take one day for each lesson and worksheet and build on that.

This is not a quick fix plan. Each lesson is designed to provide you with another piece
to the weight loss puzzle. It is a plan to help you take control of your weight and
your health. Permanent weight loss will only become a reality when you have the
information and key tools to identify and overcome eating problems, with exercise
being a prominent piece of your total weight loss solution.

The daily lessons are divided up into four parts:
The new information
The daily worksheet
A sample menu for the day
A daily inspirational quote.

Do NOT just read the book without doing the worksheet. The worksheet is crucial for
the overall success of your weightless. It only takes a few minutes and should be
done everyday.

Congratulations! You have taken the first step to being thinner more informed and
focused on making your weight loss permanent.

If you have any questions, please email me.
ppetrella@bodyspiritfitness.com

Patti Petrella

2

Table of Contents Page

Introduction
Day 1 - Overview
Day 2 Daily Work-sheet
Day 3 The Ideal Diet
Day 4 Exercise Overview
Day 5 Exercise Prescription
Day 6 Resistance Exercise
Day 7 Creative Visualization
Day 8 Emotional Triggers & Visualization
Day 9 Self Talk & Visualization
Day 10 Quiz, Emotional Eating
Day 11 Setting Goals
Day 12 Work Sheet for Goals
Day 13 Fast Food
Day 14 Food to Go
Day 15 Management of Bad Eating Habits
Day 16 Eating Triggers & Strategies
Day 17 Controlling Habits & Behaviors
Day 18 Habits That Cause Weight Gain
Day 19, Behavioral Quiz
Day 20 Diet Proofing Your Environment
Day 21 Diet Proofing, Continued
Day 22 Meal Assessment Quiz
Day 23 Stress and Breathing Patterns
Day 24 Stress and Meditation
Day 25 Portion Control
Day 26 BMI Body Mass Index
Day 27 Self-Control
Day 28 Self-Control Continued
Day 29 Staying Motivated With Exercise
Day 30 Junk Food
Day 31 Support
Day 32 Saboteurs & Supporters
Day 33 The Importance of Exercise
Day 34 Running/Walking
Day 35 Learning to Like Exercise
Day 36 Becoming More Active
Day 37 Secrets of Successful Dieters
Day 38 Parties
Day 39 Why Losing Weight is so Hard
Day 40 Fat Cells
Day 41 Controlling Your Biology
Day 42 Emotional Expectations
Day 43 Thermogenesis
Day 44 Self-Monitoring
Day 45 Raise Your Metabolism
Day 46 High Risk Eating Situations
Day 47 Eating Out
Day 48 20 Grams of Fat
Day 49 Low Fat Tips
Day 50 Using The Food Label
Day 51 Glycogen
Day 52 Soy & Weight Loss
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Day 53 Energy
Day 54 Test Your Fitness
Day 55 Goal Setting Review
Day 56 Review of Key Points
Day 57 The Week-end Eater
Day 58 Getting More Out of Your Work-sheet
Day 59 Making a Contract with Yourself
Day 60 Emotional Health
Day 61 Demanding More From Yourself
Day 62 Caffeine & Your Diet
Day 63 Stretching
Day 64 Persistence
Day 65 Asking The Right Questions
Day 66 Good Fats & Bad Fats
Day 67 Anxiety
Day 68 Your Favorite Foods but Better
Day 69 Favorite Food Continued
Day 70 Real and Emotional Hunger
Day 71 Body Types
Day 72 Aromatherapy
Day 73 Sunlight
Day 74 Meal Replacements
Day 75 More Favorite Foods
Day 76 The Scale
Day 77 Yoga
Day 78 Eating More Vegetables
Day 79 Calorie Saving Tips
Day 80 Depression
Day 81 Endorphins & Serotonin
Day 82 Restaurants - Hall of Fame & Shame
Day 83 Dealing With Tough Times
Day 84 Fiber
Day 85 Quackery
Day 86 Diets & Supplements
Day 87 Responsibility
Day 88 Goals & Expectations
Day 89 Weight Loss Management
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General
Guidelines
For Daily Food Choices
Per Day:
Proteins: 2-3 servings (Fish, Poultry, Shellfish, Beans and
other Plant Protein) Try to have at least one plant protein
(Soy Products, Tofu, Beans, legumes)
Dairy: 2-3 Fat Free (or low fat) servings
Carbohydrates (starchy): 3-4 servings of whole grain
(Complex) breads, cereal, pasta, brown rice, Corn Tortillas)
*Fruits: 2-3 servings
*Vegetables: 3-5 servings
Fats: 0-1 serving (There is natural fat in almost everything,
without adding more)

*Fruits and vegetables are also carbohydrate, but we are listing
them separately. You may occasionally substitute a carbohydrate
for an alcoholic drink.(Always check with your doctor before
starting a diet or exercise program)

4
Day1-Overview

You are on your way to gaining all the tools you need to lose weight and keep if off
for good! Only you can do it, but we are here to help you every step of the way.

The above food guidelines can be referred to at any time for a general guidance in a
healthy eating plan designed to help you lose weight. A sample menu will be given in
each days lesson.

The most important part of your plan for weight loss and management is your daily
worksheet that is right after every days tutorial. You should fill this out in the
morning to plan your day, and review it in the evening to reinforce good habits and
learn from your mistakes.

One reason this is so important, is that planning it out and writing it down will
reinforce it in your mind. This is the most empowering and effective method of
weight loss management. It will allow you to be prepared for the day ahead, and will
reiterate and fix your intentions in you mind and subconscious. The daily review will
show you where you were successful, or where you need improvement. If we learn
from our mistakes, they become lessons. Lessons are positive and valuable. We
plan for our job and household. The least we can do is plan for our health and
happiness. It only takes a few minutes and the benefits are priceless.

In order not to overload you with information, we will be breaking it down into
manageable daily tutorials, quizzes and advice for your weight loss needs. We dont
refer to this as a diet program, because a diet is something you eventually quit. This
is a course of healthy habits that you will follow for the rest of your life; including
eating right, exercising, and using positive visualization for constructive results.

So start right away with your worksheet. You may not understand it all right away,
but this first week will be dedicated to working with the information on your
worksheet. It is a good idea to keep each worksheet in the book for you own review.
If you are not making the progress you want, such as in a case where you reach a
plateau, we can help you to review your information.

Every day for the next 3 months, you should take one day at a time, building on your
plan, until you have made the weight loss principles part of your new healthier life.
Practice something for 30 days and it becomes a habit. After 90 days it should be
permanent! You will have all the tools you need to stay on your program.

Worksheet

Breakfast What? ____________________ Where? _____________________
______________________________________________________________

Snack What? ____________________ Am I prepared? ________________
______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

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Snack What? ____________________ Am I prepared? _______________
_____________________________________________________________

Dinner What? _____________________ Where? ______________________
______________________________________________________________

(Remember, if eating out, get a menu online, or call ahead to get menu faxed to you,
and have a healthy dish picked out before you get there to avoid impulse selections.)

Exercise Plans: Duration _________ Aerobic_______ Resistance______

Where and when will I exercise? ___________________________________

Visualization -- AM & PM Have I set aside time?

Results:

What I did right_________________________________________________

What I could improve on__________________________________________

Did I stay within the Food Guidelines? _________________________________

Did I eat only complex carbohydrates? _________________________________

Exercise Results? Duration ________ Aerobic_______ Resistance______

Ways to improve or make more time: ________________________________

Visualization - What time & how long? _________ AM _________ PM

This is a sample of what your food for the day might look like. (Changes Daily)

Vegetarians will substitute beans, soy products, tofu, tempeh, seitan, or other vegetable
proteins for any meat used in the sample diet.

Breakfast: cereal/skim milk, Grapefruit Coffee with non fat milk or creamer
= 1 carb 1 Dairy 1 Fruit

Snack: Fat Free Cottage Cheese/apple
= 1 Fruit 1 Dairy

Lunch: Small Chicken Breast/ Salad/brown Rice sliced tomatoes
= 1Protein 2 veg 1 Carb

Snack: low fat smoothie or Protein drink
= 1 Protein 1fruit

Dinner: Grilled Salmon/green beans/small baked potato
=1 protein 1 veg 1 carb

Total= 3 proteins 3 carbs (starchy) 3 veg. 3 fruits 2 dairy

We will change this Sample Daily.

6

For Your Spirit:
You cant go around being what everyone expects you to be, living your life through other peoples rules and be happy and have inner peace.
-Dr. Wayne Dyer

7
Day 2 The Daily Worksheet

Weight management takes planning! I cannot stress that enough. What ever you are
successful at takes some effort and preparation. Weight loss and management is no
different.

The first part of your worksheet is designed to help you plan out your meals and snacks
for the day. The purpose of this is to make sure that you are prepared and wont
succumb to impulse ordering or eating. By writing it down, your intention will be burned
into your subconscious and will further aid you in your weight control management. If
you are going to a restaurant to eat, you will want to make sure you know the menu (i.e.
Fax or Internet). We will be covering this more in the next few days.

Snacks are a very important part of this equation. You should eat every four hours to
keep your blood sugar from becoming low. Planning your snacks is the only way to
prevent compulsion snacking on unhealthy food. Make sure you have fruit or other
nourishing fare available to you. Not eating often enough is probably the major cause of
weight loss failure.

Planning this out, by writing it down, will keep your strategy fixed and ensure you have
nutritious low-fat, high fiber snacks available.

The exercise section of the worksheet has three parts: Duration, Aerobic, and
Resistance. This includes planning out how long you are going to exercise, the amount
of time you spend on aerobic and resistance exercise. Dont get confused yet! We will
also cover this in great detail as the program progresses. The main point to remember
is: You need to make time every day to exercise, and this should include, both aerobic
and resistance exercises. Exercise will not just happen. Plan it out!

To begin, just start walking. I will be going into different exercises later, but walking is
something you can do now, without special equipment.

The third important key tool in this program is positive visualization. It is very
important to take some time to visualize yourself exactly how you want to be, and put
this image in your subconscious. This mental exercise should also include taking time to
be kind to you. Being aware of how you talk to yourself is crucial to your success. This
will also be covered in great detail. The key is to learn to be more loving and accepting
of yourself, and to change your self-image in your psyche.

OK I said I wouldnt overwhelm you, so I am almost done with the worksheet for today.

How did you do today? How can you improve? This is where you write down your
results, and I do mean WRITE IT DOWN! Putting it on paper is one of the most
important aspects of this program. It makes you really see and understand the positive
and negative patterns that you have developed and are now working through. The mind
is the most powerful tool you have in this program. Writing it down makes it more real
and more fixed in your mind and subconscious.

To summarize todays lesson:

1. Eat smaller meals, but eat every 4 hours. Keep your blood sugar level stable.

2. Plan out your meals for the day. Think ahead. Making a plan is one of the most
important reasons people are successful in their weight loss plan. USE YOUR
WORKSHEET EVERYDAY AND NIGHT!
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3. Eat more complex carbohydrates, such as brown rice, whole wheat bread, and whole-
wheat pasta. All fruits and vegetables in their natural state are complex.

4. You want to keep your fat down to no more than 20 grams a day when you are trying
to lose weight or lower your cholesterol. That also means no butter, food cooked in oil
or fried. Dont worry about counting fat grams; if you follow this program, you will be
less than 20 grams.

5. Exercise everyday - Aerobic and Resistance. Start by just walking, if nothing else.

6. Visualize yourself thin, happy and healthy. Be kind to yourself!

7. Think of these changes as permanent, not a diet that you will ever go off of. When you
feel the changes that nutritious eating will bring, you will not want to stop eating
healthy. A perfect diet is approximately 65 - 80 percent carbohydrates, 10 - 25
percent protein and 10 percent fat. These whole healthy foods will fill you up, and you
wont feel deprived as soon as you get used to eating foods that are good for your
health!

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________




9





Breakfast: oat meal/skim milk, banana, coffee/tea with non-fat milk or non-fat creamer
= 1 carb 1 dairy 1 fruit

Snack: fat-free yogurt and fresh fruit = 1 fruit, 1 dairy

Lunch: tuna on whole wheat/ vegetable soup = 1 protein, 1 veg., 1 carb

Snack: meal replacement bar = 1 protein, 1 carb

Dinner: grilled chicken/salad/corn/ whole apple sauce =1 protein, 2 veg., 1 fruit

Total = 3 proteins, 3 carbs (starchy), 3 veg., 3 fruits, 2 dairy

For Your Spirit:
'What drains your spirit drains your body. What fuels your spirit fuels your body.
Call back the energy you are wasting on events of the past.
~C Myss

10
Day 3 The Ideal Diet

There are many misconceptions about what you should or shouldnt eat, and everyone seems
to have a different opinion about what will keep you healthy and lean. Americans seem to get
fatter every year and are a little too anxious to follow the newest fad diet that will magically
melt their fat away.

By changing your eating habits today and taking steps to make exercise a part of your daily
life, you can dramatically improve your health, appearance and energy. The first thing you
must do is accept the fact that there are no magic diets, no magic pills and no magic solutions.
The answer, though, is not difficult, just a life long program of eating healthy, without
deprivation, and exercising at least moderately.

Carbohydrates are not the enemy if you understand which are good and which are not. There
are two kinds of carbohydrates: simple and complex. Simple (lacking in soluble fiber) will be
absorbed too quickly into the blood. This is because when you eat a lot of simple sugars, they
get released into the system rapidly. This causes your blood sugar to zoom up, which causes
your pancreas to secrete more insulin. Insulin lowers your blood sugar, but also helps to
convert calories into fat.

Complex carbohydrates, on the other hand, are naturally high in fiber, which slows their
absorption, preventing a rapid rise in blood sugar. Fiber fills you up before you eat too many
calories and contain at least 1,000 substances that have anti-cancer, anti-heart disease and
anti-aging properties. A diet lacking in fiber will reduce the efficiency of waste excretion. The
longer wastes are in digestion, the greater the bodily absorption of these wastes, which contain
bacteria, toxins and carcinogens.

The whole grains and can be eaten at every meal. The same applies with vegetables and fruits.
Beans and legumes are good one to three times a day. Obviously a vegetarian would opt for
three times a day and omit the poultry or other meats, while a carnivore might go with one to
two servings. Alcohol can be included in moderation if not too sugary.

Most people get too much protein in their diet, which may put a strain on their liver and
kidneys and hasten illnesses such as osteoporosis. However, if you eat a good assortment of
fruits, vegetables, greens, beans, and soy products supplemented with fish, you will be getting
plenty of protein, but you won't be getting many of the toxic substances such as cholesterol,
saturated fat, and oxidants, which often lead to heart disease, cancer and other illnesses.

This is a filling diet with lots of tasty selections, and is designed to support optimum health for
the rest of your life. So why are our choices so bad?

Advertising is probably the major culprit. Unhealthy snack promoters spend a lot of money to
sell their products. McDonalds, for example, spent 1.1 billion dollars on adverting in 2001
according to Newsweek. It is up to us to ignore the over processed junk-food hype and opt
instead for the whole food healthy choices. Lets face it. You wont see much advertising for
fresh vegetable and other healthy food.

Start today choosing healthier foods over the processed fattening foods and soon it will be a
habit. That means being prepared, as we mentioned yesterday. You have to have healthy,
good food easily assessable or, under stress, you will cave and go back to you old habits.

The concluding word is responsiveness. Be aware, conscious and responsive in your choices.
Be motivated by the fact that you will feel and look better, and benefit from long term health
advantages, such as lower coronary heart disease, less chance of diabetes, reduced cancer
risks and less degenerative diseases. Start today and you will reap the benefits tomorrow.
11

If you have a recipe that you would like to see in a healthier version, submit it to
fitness@bodyspiritfitness.com and I will try to post it in our website.

To summarize this lesson:

Not all carbohydrates are created equal!
All of your carbohydrates should be Complex -- Made of whole grains
No white breads or simple sugars
Start today by cutting out all simple sugars from your diet.
If you have a sweet tooth, use fruit to satisfy it.

Your goal today: (We are making small changes everyday!)

Be very aware of the differences between Complex and Simple Carbohydrates.
Eat only Complex carbohydrates.
Complex Carbohydrates include:
All whole fruits and vegetables, whole grain products (wheat bread is not whole
grain - It should say 100% whole wheat or whole grain), brown rice, whole wheat
pasta, beans, legumes, etc.
Stay away from the simple carbohydrates:
Sugar, white breads, white pastas, fruit juices (because the fiber has been taken
out of it), soft drinks, white rice etc. Most processed foods tend to be simple.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________


12







Breakfast: whole-grain toast, fruit plate with fat-free cottage cheese coffee/tea with non-fat
milk or creamer = 1 carb, 1 dairy, 1 fruit

Snack: protein fruit drink with milk = 1 fruit, 1 protein, 1 dairy

Lunch: turkey on whole wheat (1 slice of bread)/ cut up raw vegetables = 1 protein, 1
veg., 1 carb

Snack: apple, protein bar = 1 protein, 1 fruit

Dinner: whole-wheat pasta with vegetables in marinara sauce, salad = 1 carb, 2 veg.


This is meant as a sample. We will change this daily.

13
Day 4 Exercise Overview
One of the most important keys to losing weight is to build muscle. Muscle tissue is
metabolically active and burns a lot of calories even while you are resting or asleep.
If you lose weight without exercising, you might lose about 2 lbs. of muscle for every 5
lbs. that you lose. That is why, when people constantly gain and lose weight, they end up
fatter than before they went on the diet. They might lose 10 lbs., with 4 lbs. of that
weight being muscle. When they gain it back, it is all fat.
This slows their metabolism down until it becomes harder and harder to lose any weight at
all.
The process of getting older increases the middle age spread also. Inactive adults lose
about a half a pound a year, and, since they eat as before, the extra calories get stored as
fat.
So what is the key to losing fat and keeping it off? You have to increase your resting
metabolic rate (RMR), which is the rate your body burns calories while at rest. Your MR.
depends on the amount of muscle you have. Adding muscle will raise your MR. and will
greatly increase the chance that your weight loss (more accurately fat loss) will be
maintained.
The second key to exercise for weight loss is aerobic exercise. Most experts agree that
you need, at least a moderate aerobic exercise to bring about significant weight loss. This
will burn fat as well as achieving improved cardiovascular fitness.
To get the most health and weight loss benefits from aerobic activity, you should exercise
at a level strenuous enough to raise your heart rate to your target zone. Your target heart
rate zone is 50 to 75 percent of your maximum heart rate (the fastest your heart can
beat). To find your target zone, look for the category closest to your age in the chart
below and read across the line. For example, if you are 35 years old, your target heart
rate zone is 93-138 beats per minute.
Age
Target Heart Rate Zone
50-75%
Average Maximum
Heart Rate 100%
20-30
years
98-146 beats per min. 195
31-40
years
41-50
years
51-60
years
61+ years 78-116 beats per min. 155
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Table 1. Aerobic Exercise Heart Rate Zone For Optimum Weight Loss
Aerobic Exercise For Weight Loss
To see if you are exercising within your target heart rate zone, count the number of pulse
beats at your wrist or neck for 15 seconds; then multiply by four to get the beats per
minute. Your heart should be beating within your target heart rate zone. If your heart is
beating faster than your target heart rate, you are exercising too hard and should slow
down. If your heart is beating slower than your target, you should increase your activity
level.
Below are some good examples of aerobic exercise. The easiest and most convenient is
walking or jogging, or a combination of the two.
Brisk walking
Jogging
Bicycling
Swimming
Aerobic dancing
Racket sports
Rowing
Ice or roller skating
Cross-country or downhill skiing
Using aerobic equipment (i.e., treadmill, stationary bike)
To summarize this lesson:
You need to work out both aerobically and with resistance for weight loss.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





15
Results:

What I did right_________________________________________________








Vegetarians will substitute beans, soy products, tofu, temper, seta, or other vegetable

Breakfast: whole-wheat waffle topped with fresh fruit, Fat-free milk, Coffee/tea with fat-
free milk/creamer = 1 carbs, 1 dairy, 1 fruit

Snack: mango with yogurt = 1 fruit, 1 dairy

Lunch: Boca burger (vegetarian meat) on a whole grain bun, salad = 1 protein, 1 veg.,
2 carb

Snack: vegetable smoothie = 2 veg.

Dinner: shrimp salad, vegetarian chili, corn tortillas, and orange slices = 2 protein, 1
veg., 1 fruit, 1 carb


For Your Spirit:
Every time you don't follow your inner guidance, you feel a loss of energy, loss of power, a
sense of spiritual deadness.
~ Shakti Gawain

16
Day 5 Your Exercise Prescription
There are three basic categories of fitness: cardiovascular, muscular, and flexibility.
We discussed yesterday, the importance of exercise in losing weight and keeping it off.
Being physically fit also means, having the strength and vigor to perform daily activities,
with energy left over to enjoy daily activities or to meet stress induced demands." Your
heart, lungs, and muscles should be resilient. Your weight and body fat should be within a
desirable range.
Cardio-respiratory endurance
Cardio-respiratory Endurance is the ability of your heart and lungs to supply muscles with
nutrients and oxygen. This allows for greater energy and endurance in all that you.
Muscular endurance, size and strength
It is important to have enough muscle to keep your metabolism active (it burns lots of
calories) so you can meet the strength demands of everyday life, with reserve for
emergencies.
Flexibility
Flexibility is the ability to move muscles and joints through their full range of motion. One
way to gauge flexibility is to see how close you come to touching your toes with legs
straight.
The general fitness exercise prescription
Now that we know the elements of general fitness, and what we need to do to lose weight,
lets see what an appropriate exercise program might look like.
Sample Program
1. 1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart
rate, such as jogging or walking on a treadmill, or a combination of walking
and jogging.
3. 5 slow walking to cool-down.
4. 25 minutes of weight training. performing 3 sets in the 5-7-rep range of the
following exercises:
Squats or Leg Presses;
Dead lifts or Back Extensions;
Bench Presses;
Lat Pull downs or Bent over Rows; for a total of 12 sets
5 minutes of abdominal work.
5 minutes stretching

*Perform about 5 minutes of stretching after the aerobic phase and between sets of resistance
exercises, paying particular attention to hamstrings, lower back, calves, and shoulders.
An alternate program with minimal equipment could consist of something as simple as:
1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20 minutes of aerobic activity performed at 60-80% of maximum heart rate,
such as jogging or walking on a treadmill, or a combination of walking and
jogging.
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4. 25 minutes of weight training. Performing 3 sets in the 5-7-rep range of the
Squats
Sit-ups and leg lifts
Push ups
Rows with exercise bands.
Back extensions with an exercise ball
(There are hundreds of exercises you can do with just a ball and band)
Either of these programs could be broken up into two workout sessions (i.e. Aerobic and
weight training on alternate days).

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________






18



Breakfast: fruit plate, whole-wheat bagel, coffee with fat-free creamer = 1 carb, 1 dairy,
1 fruit

Snack: apple and low-fat cheese = 1 fruit, 1 dairy

Lunch: beans and corn tortilla with low-fat cheese, salad = 1 protein, 1 veg., 1 carb, 1
dairy

Snack: meal replacement drink = 1 protein, 1 carb

Dinner: chicken on salad, small baked potato, green beans, and grapes = 1 protein, 2
veg., 1 carb

Total = 3 proteins 4 carbs (starchy), 3 veg, 3 fruits, 3 dairy


For Your Spirit:
One of the most responsible things you can do as an adult is to become more of a child.
~Wayne Dyer

19
Day 6 - Your Resistance Exercise Program
When trying to lose weight, you need to know as much as possible about how resistance
exercise can be altered to maximize fat loss. As we already mentioned, there are several
fat loss tools available (recreational sports, aerobics, walking, dieting, etc.). But, what you
may not realize is that resistance exercise is one of the most effective tools in the battle of
the bulge.
Lets look at the basic application of resistance exercise and what it has to offer in terms
of fat loss. As you already know, all the foods you eat provide the individual muscle cell
with energy and building blocks. With this understanding, lets use the comparison
between muscle, and a sponge. The water in the bucket represents nutrients, which
include fatty acids (fats) and blood sugar (carbohydrates).
Lets say that you begin washing your car with a full sponge. The longer you use the
sponge, the more water you compress out of it. This is like a muscle that contracts in a
resistance workout. The more it works, the more energy is depleted.
The depleted muscle absorbs nutrients from the blood after the workout, absorbing fatty
acids from fat store, to provide energy and rebuilding of muscle tissue. The more you
deplete these stores, the more fat your body must release to replenish them.
Muscle depletion is crucial to your weight loss program. Resistance exercise is the key to
gaining lean muscle while losing fat.
A weight-loss resistance program calls for high repetitions and low weights. This will give
you the maximum muscle depletion. You can also combine this with using higher weight
for more muscle gains.
We are going to show you the minimum that you should be doing on your weight loss
program. There are literally hundreds of exercises you can do with the band and ball. We
have just picked out what are the best basic exercises, using the largest group of muscles.
Although we sell these online and at our center at a very competitive price, you can get
them at a lot of places. We like the exercise band and ball, because they are cheap,
effective and easy to store.
As we indicated yesterday a good workout consist of:
1. A 5-minute warm-up doing a low level aerobic activity, such as walking.
2. 20-30 minutes of aerobic activity performed at 60-80% of maximum heart
rate, such as jogging or walking on a treadmill, or a combination of walking
and jogging.
4. 25 minutes of weight training. Performing 3 sets in the 10-15 rep range of the
Squats (legs & buttocks)
Sit-ups and leg lifts with or without bands (for abdominals)
Push ups floor or with ball (chest and back)
Rows with exercise bands. (Back and shoulders)
Back extensions with an exercise ball (lower back)
Here are descriptions on how to perform each exercise.
20
There are hundreds of exercises. These will provide you with a minimum
program for getting started. Any additional work that you do is to
your benefit.
Squats: Step on the band (or this can also be don without a band) bring
hands up by shoulders. Use two bands or one long band.
Make sure your feet are slightly wider than shoulder width apart and toes
are pointing out about 40 to 45 degrees.
Your head should be straight or tilted back slightly and your eye is
positioned slightly upward.
Concentrate on dropping your hips, as if you were going to sit in a chair.
Go down far enough so that your butt is even or almost even with
your knees. If you have knee problems make this a modified movement.
Keep your knees directly over your feet. Concentrate on a powerful upward movement;
each rep should be one smooth and fluent motion.
Sit-ups on the exercise ball
Starting Position: Rest middle of back on the ball with arms crossed over the chest or
hands behind the head.
Execution of Exercise: Slowly curl your trunk, letting your shoulders and upper back lift
off the ball. Return slowly to starting position and neutral posture.
If your neck becomes fatigued, place one or both hands behind the head for support.
Technique: Curl your trunk by pulling the bottom of your ribcage
down toward your hips. Avoid pulling on the head or neck. Return to neutral posture
between each repetition.

Push-ups with exercise ball

Place knees on the ball with legs straight. Keep
abdominals tight to ensure that the back stays straight.

Bend and the elbows and lower yourself a few inches
from the floor. Press up and repeat.
Seated, row with exercise band
Sit on floor with legs extended straight in front of you.
Place the middle of the band around the middle of your
feet.
21
With each hand, grasp each end of the band.
Extend your arms for a full backstretch.
Pull your hands toward your lower chest, bending your
arms and straightening your back at the same time.
Keep your back upright, and elbows pointing behind you
while squeezing your shoulder blades back together.
Return to the starting position in a slow controlled manner.

Back Extension
Your arms are over your head, with your biceps close to your ears. Let your spine flex slightly
so your trunk is rounded over the ball.
Slowly extend the spine, lifting your chest slightly off the ball until the spine is straight or
slightly extended. Return slowly to starting position.
Technique: Lift the chest using the spinal extensors. Use control to avoid excessive
hyperextension of the lumbar and cervical spine. The spine flexes slightly as your trunk rounds
over the ball. This exercise promotes good strength and balance.

Some Stretches after exercising:

Abdominal Stretch
Focus: Abdominals
Begin by lying on your stomach, legs straight, hands directly
below the shoulders (fig.1).
Press up, fully extending your arms and back (fig.2). Hold
the stretch for 15 30 seconds.
To stretch the obliques, rotate to one side hold for 15 30 seconds then switch to the other
side.
22
Calf stretch
Stand near a wall with both feet pointing straight, place one leg in front
of the other by bending the front leg and keeping the back leg straight.
You should feel minimal strain in the back of the straight leg (fig.1).
Lean forward into the wall keeping the back leg straight and its heel in
contact with the floor
Hold for 20-30 seconds and repeat on the other leg.

Consideration and Contraindications:
Do not bounce

Cross Shoulder stretch
Focus: rear deltoids, trapezius, rhomboids

Extend your left arm in front of you at chest level with your elbow bent at a 90-degree
angle.
Place your right hand behind the left elbow to pull your left arm across your chest until
you feel a stretch in your left shoulder (fig. 1).
Hold for 20-30 seconds then repeat on the other side.

Considerations and contraindications:
Do not elevate (shrug) your shoulder
Hip flexor lunge stretch

23

Holding on to a stability ball, bench, or chair for support, squat down on
your left leg bending from the hip with your right leg out in front of you at
a 90-degree angle.
Extend your left leg behind you with your lower left leg and top of your left
foot lying on the floor.
Keeping your upper body straight and looking forward, lean forward over
your front leg and arch your

Shoulders back slightly until you feel a gentle stretch in the front of your left hip.
Hold for 20-30 seconds and repeat on the other side.
Considerations: Your front leg from the knee to your ankle should remain
perpendicular to the floor.
Keep your back straight. To increase the stretch, tilt your pelvis forward.
Trunk Rotation Stretch
Lie down with your back flat on the floor and your right leg extended. Bend and lift your
left knee to rest your left foot on the floor on the other side of your extended right
knee.
Curl up and put your right elbow on the outside of your left knee and rotate your back
to move away from the bent knee until you feel a light stretch in your lower back (fig.
1). Ensure that your back remains straight.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________

24
(Remember, if eating out, get a menu online, or call ahead to get menu faxed
to you, and have a healthy dish picked out before you get there to avoid
impulse selections.)




Results:

What I did right_________________________________________________


Did I stay within the Food Guidelines?
_________________________________

Did I eat only complex carbohydrates?
_________________________________




This is a sample of what your food for the day might look like. (Changes daily)


Breakfast: oatmeal with a banana, coffee/tea with fat-free milk/creamer = 1 carb, 1 dairy, 1
fruit

Snack: high protein shake = 1 protein, 1 dairy

Lunch: fruit plate, brown rice with stir-fried vegetable = 1 fruit, 1 veg., 1 carb


Dinner: grilled fish, green beans, corn, glass of wine =1 protein, 2 veg., 1 carb



For the Spirit:
It's also helpful to realize that this very body that we have, that's sitting right here right now...
with its aches and it pleasures... is exactly what we need to be fully human, fully awake, fully
alive.
~Pema Chodron

25
Day 7 - Creative Visualization

Today we are going to introduce the last part of your daily worksheet: creative visualization.
The subconscious is very important when developing success from within. Your subconscious
has been programmed since birth, and we want to reprogram it to work in our behalf.

Take just a minute and think about how you talk to yourself. Do you say negative things to
yourself like, Ill never lose weight. I have no will-power. Im so fat. How does your
subconscious interpret this? Exactly as you said it: Ill never lose weight. I have no will-
power. Im so fat.

The subconscious is constantly working while youre awake or asleep. You must start
reassessing how you talk to yourself. What kind of images and behavioral patterns are you
burning into your subconscious? If you say you are fat, the subconscious will keep you fat,
because that is how it sees you. If you say you cant lose weight then the subconscious will
support that idea.

The first thing you need to do is change the way you talk to yourself. Instead of saying I cant
lose weight, start saying, what I need to do to lose weight is? Or I am gong to lose weight
by eating healthy food and exercising and nothing will prevent me from it. Positive,
empowering statements and questions lead to positive, empowering results. The saying if
you can see it, you can be it is very true.

The next thing you need to do is recreate your body image in your subconscious. Right now,
the subconscious works to keep your at you present body size, because that is how it sees you.
That is how it is programmed. You want to rewrite that program. You do this through positive
visualization.

Every morning and every evening you will want to take a few minutes to relax and practice
positive visualization. Take this time to see in your mind exactly how you want to be physically.
Imagine yourself doing something that you like or want to do. Make it real right down to the
details.

This subconscious picture will change your actions. This small practice is perhaps the most
important part of your plan, because it can change the inner you, which will change your
actions.

This is how you will use this positive picture of yourself in your mind. Lets say the office is
having a birthday party, and you always, without much thought to it, indulged in a piece of
cake and ice cream. Now when in a situation, where you are drawn into old habits, you will
simply materialize this picture in you mind, and the subconscious will react in a way that is
congruent with this new image of you. In other words, you will not crave the same unhealthy
things that you did before.

You must practice it in order for it to work. You must take the time AM and PM. You must
make this body image so tangible that it is a reality to the subconscious. You must be willing
and able to pull this image up whenever you are faced old unhealthy habits in order to make
new positive choices that will lead to a healthier happier life. Contrary to what some people
think, we do have control over our thoughts. It just takes some effort.

Once you get used to pulling up this positive image of yourself, it will become easier and
easier, and then automatic. When you are practicing positive visualization, try seeing yourself
in a familiar situation where you are about to overeat or eat the wrong things. But this time,
see yourself making the right choices. When the real situation comes up, the subconscious
will already have made the choice for you.
26

See yourself exercising and making other positive changes in your life. The possibilities are
unlimited. See yourself at your highest potential!

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







27


Breakfast: Eggbeaters, whole wheat toast, coffee with fat free creamer= 1 carb 1 protein

Snack: apple, low-fat cheese = 1 fruit, 1 dairy

Lunch: stir fried vegetables & tofu with brown rice = 1 protein, 1 veg., 1 carb

Snack: fruit plate, yogurt, and whole wheat crackers = 1 fruit, 1 dairy, 1 carb

Dinner: grilled shrimp, bok choy, pineapple, salad, = 1 protein, 2 veg., 1 fruit



For the Spirit:
Formulate and stamp indelibly on your mind a mental picture of yourself as succeeding. Hold
this picture tenaciously. Never permit it to fade. Your mind will seek to develop the picture...Do
not build up obstacles in your imagination.
~Norman Vincent Peale

28
Day 8 Emotional Triggers and Visualization

Most of us have been programmed since birth to use food as a reward, for comfort, as
medicine and as a way to socialize. It is no wonder that we turn to food constantly for just
about everything except for what it is: physical nourishment.

Our parents often used food to ease our fear and anxiety. How many times did they give us
cookies or other snacks to make us feel better or as reward for not being afraid or after some
sad experience? It is only natural that after a lifetime of conditioning, we still use food in
response to our emotions. We still get a psychological fix from these foods.

Lets look at some of the triggers that send us running to food for comfort or as medicine for
our anxieties. The most common food triggers are fear, anger and guilt. It is important to be
aware of these triggers and learn to control them.

When faced with these emotions we may deal with them through food, which still gives us a
brief psychological fix. But how do you feel after you have indulged in the addictive behavior.
You probably feel the same as when you try to lose weight and fail, or lose weight and gain it
back. It just makes you feel guilty and starts a vicious cycle all over.

The key is retraining your subconscious, and being present and aware when these emotions
or similar ones come up. You can change your thoughts and change your reactions to difficult
situations. Not only will it make losing weight easier, but also it will make life a lot smoother.

Pay attention to your thought process and change your conditioned responses and reactions.
Is your reaction in your best interest? Does it make you happy or your life better? If no, then
have a plan for changing the reactions into a positive frame of mind. Take control of your
thoughts and emotions.

Maintaining negative emotions take a terrible toll, psychologically and physically. Sometimes
you have to just let them go. Learn to forgive and forget, and most importantly, be
independent of the good opinion of others.

In your visualization session learn to relax. Use breathing to quiet the mind and body.
Imagine yourself in stressful and angry situations. Imagine yourself reacting in a calm kind
way. As you practice this in your mind, you will find that you will be able to do this any time of
the day in any situation. As you incorporate tension reducing activities and practice
visualization, you will slowly reduce those self-destructive emotions that cause emotional
overeating.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

29
______________________________________________________________





Results:

What I did right_________________________________________________









Breakfast: whole wheat french toast made with egg beaters topped with fresh fruit,
coffee/tea with fat free milk/creamer= 1 carb, 1 fruit, 1 protein

Snack: grapes, low-fat cheese = 1 fruit, 1 dairy

Lunch: whole-wheat pasta with seafood sauce, salad = 1 protein, 1 veg., 1 carb

Snack: carrots, celery, and cauliflower with fat free dip = 2 veg.

Dinner: grilled teriyaki chicken, brown rice, and salad,1 beer =1 protein, 1 veg., 2 carb



For Your Spirit:
We become what we think about all day long. The question is, 'What do you think about?'
~Wayne Dyer

30
Day 9 Self Talk & Creative Visualization

The other aspect of Creative Visualization is about reprogramming how we talk to ourselves
and how our subconscious reacts to it. We touched on this in lessons 7 & 8.

Think about what you are saying to your subconscious when you say, I cant lose weight. Im
too lazy to exercise. Im so fat. These become self-fulfilling prophecies. You will be what you
consistently tell yourself that you are.

The body reacts to what the mind thinks.

Think about rephrasing the negative self talk in the form of this statement: I must lose this
weight because and state your reasons. Write it down.

If you say, I cant find time to exercise. Rephrase it into: I will make time by getting up
earlier (or some other plan of action). Whatever your excuse or negative self-talk, rephrase it
into a positive form of action.

As you do this, these new affirmations will be burned into you subconscious. Use these
declarations morning and night, as well as whenever you catch yourself making negative
remarks about yourself.

Another constructive self-talk is being realistic. Dont exaggerate to yourself, and be aware of
it when you do. If you label yourself a failure or that your body is ugly, stop and think: You are
a wonderful person and your body is an amazing part of you that is serving you well.

The most detrimental self-talk is being a victim. For example: Its my parents fault Im fat.
There are many other excuses for relinquishing control of your life. Simply take responsibility
for where you are, and you will have power over your life. You are now able to make any
changes that you wish, because you are the designer of your life.

If you find yourself constantly making negative analysis of yourself, it is a good idea to add
some positive affirmations to your Creative Visualization sessions. This will help you from been
so self-critical.

The following form of meditation is a good idea to use for your morning and evening
visualizations:

Sit with your back straight or lie in a comfortable position. Relax the body from head to toe.
Consciously release any tension that you might be holding. Breathe deeply through your nose.

Visualize a golden light surrounding you and radiating from within you. Start by imaging
yourself as you want to be in every detail. Envision this image of you exercising and eating
right, staying calm when you would normally become agitated. Fill your heart with love for all
beings. See yourself doing and being what you are striving for.

Then as you continue to go deeper into relaxation repeat a mantra something like this: I am
a strong and loving person. I am becoming fit and healthy. I deserve to be healthy and happy.
I choose to eat wholesome foods and exercise. I am creating my life, here and now.

As you practice this, you will free the mind and body to manifest anything you desire. The
most important thing is to actually practice this. Dont just think it will happen by realizing it.
Do the visualization practices. They are an important part of the whole program.

31
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________









Breakfast: low-fat bran muffin, coffee/tea with fat-free milk/creamer = 1 carb, 1 dairy

Snack: meal replacement bar = 1 carb, 1 protein

Lunch: bean soup, salad, whole wheat crackers, and apple slices = 1 protein, 1 veg., 1
carb, 1 fruit

Snack: fruit salad with cottage cheese = 1 fruit, 1 dairy

32
Dinner: veggie burger, sliced tomatoes, green beans, and small potato = 1 protein, 2 veg.,
1 carb



For Your Spirit
Go confidently in the direction of your dreams! Live the life you've imagined. As you simplify
your life, the laws of the universe will be simpler.
~Henry David Thoreau

33
Day 10 Quiz -Do Emotions Trigger Your Overeating?

Answer sometimes, usually or almost never.

1. When under stress I munch without thinking.

2. I try to hide my eating.

3. I am embarrassed for others to see me eat.

4. I binge.

5. Food is on my mind a lot.

6. I snack without being hungry.

7. I have cravings for certain foods.

8. Stress causes me to eat more than usual.

9. I use food to show love and concern.

10. I feel out of control with food.

11. I use food to socialize with friends.

12. I will eat in order to please the person who prepared the food.

13. I feel guilty when I eat too much.

14. I overeat even when I am trying to watch my weight.

15. Sugar gives me a boost.

16. I clean my plate because that is how I was raised.

17. Anger and guilt cause me to binge or overeat.

18. I eat when I am sad.

19. I eat when I am bored.

20. When things go wrong, I feel entitled to eat sweets or comfort food to make
me feel better.

22. After eating I often feel tired.

23. Eating is at the center of my life.

24. I rarely stop and ask myself if I am really hungry.

25. I use food for comfort when I feel lonely.

Give yourself 4 points for each usually
34
2 points for sometimes
0 points for almost never

If you score is 70 or more, you are probably a true emotional eater and need to get regain
some emotional control.

If your score is between 25-79 you have some emotional issues with eating and still need to
make some changes how you cope with your feelings.

If your score is under 25, you probably have a good outlook on life and the causes for your
overeating lie elsewhere.

Our outlook on life is sorted through our personalities and attitudes. This is how we interpret
life around us. One of the first things that we can do to make our lives less stressful is to not
take anything personally.

If someone is making you stressed at work by being rude to you, it only becomes toxic in your
system when you accept his or her expression of selfishness. Dont rude people lash out at
others because of their own inadequacies? It really has nothing to do with you, so dont let
that poison enter your life. This is true of almost every unpleasant event you may encounter.

When you learn to be at peace and happy with whatever your situation is, you will have won
the battle with your emotional eating.

Own you actions and reactions. Dont let others control them. You should be getting healthier
and losing weight for yourself, and no one else. If they are happy for you, that is great, but
dont give them the power to sabotage you, by needing their approval.

Changing your emotional response requires a new filtering system in your interpretation of
things. Dont just react. Slow down. Ask yourself if this is just a reaction to how you have
been programmed and be willing to change your reaction.

Dont make expectations of others or let their expectations of you influence your actions and
reactions. If someone gives you a gift, you dont have to accept it, especially if it is a gift of
emotional poison.

You deserve to feel good about your life. Let go of any emotional baggage that you have
collected and hung on to. Learning to do this will allow you to move out of the emotional
pollution that keeps us mired in negative eating patterns.

Exercise, deep breathing, creative visualization are all actions that will help you reduce stress
and anxiety as you start making the emotional changes needed to take you in a new healthier
direction.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

35
_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________









Breakfast: whole-grain cereal with milk and strawberries, coffee with fat-free creamer = 1
carb, 1 dairy, 1 fruit

Snack: apple and fat-free cottage cheese = 1 fruit, 1 dairy

Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1 carb

Snack: raw vegetables with fat-free dip = 1 veg

Dinner: whole wheat pasta with chicken/mushroom sauce, salad, and a glass of wine =
1 protein, 1 veg., 2 carbs



For Your Spirit:
Believe it and you'll see it. Know it and you'll be it!
~Dr. Wayne Dyer
36
Day 11 - Goal Setting

Now that you have some information to work with, it is time for some serious goal setting.
This is imperative to keep you on track and focused to accomplish what your objectives.

Making concrete goals and plans help keep you motivated and attentive to what you are doing.
We also want to look at the how and why behind the goal.

The why (as we mentioned yesterday) should not be for other people. Trying to please
others with your weight loss will only set you up for failure and misery. You simply cant make
others happy, but you can make changes for your own happiness and well being.

Secondly, it is important to look at how you see yourself to know how to set your goals.
Accepting and loving your body now will give you the self-confidence to begin to make any
changes in your life and physical image. If you are judging the way you look through the eyes
of other people, it is not a real self-image. Other people pushed it upon you.

Your body is wonderful and you should just be working to make it healthier, not expecting
some unrealistic outcome from losing weight. When you see your body as negative, you end
up berating yourself, which sets into effect emotional triggers such as anger, fear, frustration
and anxiety. Once you truly recognize the value of yourself, just as you are, you will begin to
do loving things for yourself, such as exercise, and eating right.

Lets get specific and realistic about setting goals. You need goals so you wont just try to
watch what you eat and hope for the best. Goals keep you honest. You will not be as likely to
fall off the wagon if you know you are seeking a certain objective. It keeps your motivation
in high gear.

If you make goals and define them, you will be able to experience the success of striving for
and achieving them all along the way. You should be specific. I also like putting them in an
absolute framework. Not I want to lose weight, but I am going to lose 50 lbs. and this is
how. Then go on to list: working out, eating a balanced diet, keeping you blood sugar level
and so on.

The following is designed to help you specify your goals:

I am going to lose_________________lbs. or inches.
I am going to do this by (explain how you will lose the weight):
___________________________________________________________________________
_______________________________________________________________________
Losing weight will make me (how you expect your life will change):
___________________________________________________________________________
_______________________________________________________________________
I will lose ____________lbs. a month (dont go more than 1-2 lbs. a week).
My goal weight is between __________ and ___________.
I will keep the weight off by (what methods you will use to keep weight off):
___________________________________________________________________________
___________________________________________________________________________
____________.
I will lose the weight by _______________ (Date) Be Realistic!

The final part of goal setting is to give this to someone who cares about you. This will set it in
stone and you will have to be accountable. This person should not be someone who will belittle
you if you have a setback, but someone who has your best interest at heart.

37
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________









Breakfast: whole grain cereal with milk and strawberries, coffee/tea with fat free
milk/creamer = 1 carb, 1 dairy, 1fruit


Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1 carb,

Snack: raw vegetables with fat-free dip = 1 veg.

38
Dinner: whole-wheat pasta with chicken/mushroom sauce, salad, and a glass of wine =
1 protein 1 veg., 2 carbs



For Your Spirit:
I finally realized that being grateful to my body was key to giving more love to myself.
~Oprah Winfrey

39
Day 12 - Goals, Creative Visualization & Personal Insights

Todays lesson emphasizes goals, creative visualization & personal insights. This worksheet is
designed to make you really reflect and put down in writing what is important to. Youll learn
how your weight loss fits in to the scheme of your life.

You may think you can just answer these questions in your mind, but, please, write them out.
You will burn it into your subconscious and you will be forced to examine the obstacles that
have perhaps prevented your success in the past.

Dont be afraid to get to know what is truly important to you, and also, what your
vulnerabilities are. The more you understand yourself, the easier the task of losing weight will
be.

1. Write down exactly how your body will look after you lose weight.
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
2. Write down how you will feel about yourself after you reach your goal.
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
3. How will my life be different? What activities will I do that I dont do now?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
4. What are my worst eating habits and what can I replace these habits or foods with that will
benefit my weight loss?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
5. What are the ways that I have sabotaged my diet in the past and how can I use that
knowledge to help me now in losing weight?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
6. What are the most negative things that I say about myself, and how can I turn these
statements into positive assertions, and questions that will move me toward my goal?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________

7. What in my life give me the most joy? How would this joy be increased by being in the
physical shape I want to be?
___________________________________________________________________________
___________________________________________________________________________
__________________________________________________________________
8. What can I do to control my emotional eating?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
9. How can I maintain a regular exercise program?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
40
10. What kind of foods will make me healthier and help me lose weight?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
11. Do I expect to lose weight and if not why?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
12. What do I need to do to lose weight and have better even perfect health?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
13. Am I will to do these things and if not why?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
14. How can I improve my own positive self-image?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
15. What are the most positive aspects of my life?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
16. How can I improve and stay focused on the positive elements of my life?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
17. What goals will I achieve that will make sure that I enjoy every day of my life in almost
every respect?
___________________________________________________________________________
___________________________________________________________________
_______________________________________________________________________
18. What do I need to change to be more accepting and less critical of myself and others?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
19. Do I need the approval of others? And if so how can I change this so that I need only
acceptance and belief in myself?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
20. What questions or statements can I add to this that will help keep me motivated and will
help me maintain a positive self-image?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________

Please take the time to write this out and you will certainly uncover some insights about
yourself, which will only help you as you progress with this course.

41
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________









Breakfast: whole grain cereal with milk and strawberries, coffee/tea with fat-free
milk/creamer = 1 carb, 1 dairy, 1 fruit


Lunch: bean/vegetable soup, salad, whole-wheat roll = 1 protein, 2 veg., 1 carb
42


Dinner: whole-wheat pasta with chicken/mushroom sauce, salad, and a glass of wine
=1 protein 1 veg., 2 carbs



For Your Spirit:
Aim for success, not perfection. Never give up your right to be wrong, because then you will
lose the ability to learn new things and move forward with your life.
~Dr. David M. Burn

43
Day 13 - Fast Food Restaurants

I am not a fan of fast food. In fact I think it is responsible for most of the obesity in America
today.

Consider the following facts:

The United States has the highest obesity rate of any industrialized nation. More
than half the adults and one quarter of the children are obese.
The rate of obesity among adults and children is twice as high as it was in the
1970s. These proportions have soared, as fast food companies have increased.
No other nation has gotten fat so fast.
The growth of fast food has made high fat, inexpensive meals widely available.
Commodity prices have fallen so low that fast food has greatly increased its
portion sizes in order to attract consumers.
Fast food has more calories, more fat and less fiber than meals generally made at
home.
A super size fry order from McDonalds has 610 calories and 29 grams of fat.
(That is more fat than you should have in a day, when trying to lose weight.)
Taste for fat is developed at a young age and is difficult to lose as an adult.
Obesity is now second only to smoking as a cause of mortality in the United
States.
Countries with less fast food have less obesity proportionately. Wherever
American fast food chains go, obesity increases dramatically.
Every month more than 90 percent of children in the U.S. eat at McDonalds. A
Happy Meal is loaded with fat!

(These facts were taken from Fast Food Nation, a very informative book that shows the darker
side of the fast food industry.)

You are being inundated with advertising day and night for unhealthy foods of all kinds. This
advertising works on your subconscious and emotions. You have been besieged by a multi-
billion dollar industry to make you want their products. You must learn to, mentally, block this
advertising out and be wise enough to see through the ads and hype.

McDonalds spent two billion dollars on advertising in 2000. Vegetables spent nothing. The best
thing that you can do is take your lunch and snacks to work with you, so you wont be tempted
by high fat, low fiber, low nutritional fare.

You are practicing self-sabotage when you take the easy way, and opt for the fast foods; the
processed grab and go fare. It all comes back to being prepared. Eating mindlessly, without
planning, only promotes mechanical unhealthful eating.
What will you eat if you occasionally get stuck in a fast food situation? I know that sometimes
it is just not possible to always be prepared, so if you find yourself in Wendys or McDonalds or
another fast food place, here are some tips to help you order a healthier lunch. Just dont
make a habit of it, if you want to lose weight.
Fast Food Tips:
Choose plain burger or grilled chicken; leave off mayonnaise, cheese, and
bacon.
Try a baked potato and a salad with low-fat dressing.
Avoid any fried foods--fish, french fries, onion rings, etc.
Select broiled or poached instead of fried.
Drink water, regular or diet pop, tea, coffee or low-fat or fat-free milk
44
Order your tacos/ taco salads on a plain (soft) tortilla without cheese or sour
cream.
Skip white bread, croissants and biscuits.
Eat raw veggies and green salads with low-fat dressing.
Choose the smallest portions available.
Skip dessert altogether.
Choose fresh vegetables and fruits at the salad bar.
Select sandwiches with tomatoes and lettuce and skip bread if it is white.
Go to Subway. They have pretty good low-fat sandwiches on whole wheat
bread.
Choose whole grain or multi-grain buns.
Eat baked potatoes and the skins skip the toppings.
Include beans burritos, chili, and salad bar toppings without the cheese or
sour cream.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________






45



Breakfast: bran cereal, with fruit and milk, coffee with fat-free creamer, = 1 carb, 1 dairy, 1
fruit

Snack: apple with fat-free cheese dip = 1 fruit, 1 dairy

Lunch: tomato soup, salad, and grilled cheese on whole-wheat bread with low-fat cheese
= 2 veg., 2 carb

Snack: chicken breast and grapes = 1 protein, 1 fruit

Dinner: grilled salmon, salad, small, potato, and black-eyed peas =1 protein, 2 veg,,1
carb



For the Spirit:
Many of life's failures are people who did not realize how close they were to success when they
gave up.
~Thomas A. Edison

46
Day 14 - Foods To Go

If you are not used to packing your lunch and snacks, you may need a little help in knowing
what to pack. Another concern is time. Most of us just dont have enough of it.

I agree that it shouldnt be too difficult; so lets look at some pretty simple food choices that
ought to make things easier for you in planning and taking your food with you.

I have also attached a shopping list to guide you as to the foods you should keep on hand, and
a weekly planner, for those who like to plan ahead for the week. Just save/copy these and use
them as needed throughout your program.

Breakfast for those on the go:

Hot or cold whole grain cereal with Splenda or some other artificial sweetener.

Whole grain toast with fat free margarine and whole fruit jam

Whole fruits or sliced fruits

Eggbeaters (easy to fix)

Cottage cheese (fat-free)

Whole grain low-fat frozen waffles with whole fruit

Snacks to take with you to work or on the go:

Whole or sliced fruits and raw vegetables

Yogurt without sugar

Whole-wheat pretzels or crackers

Air popcorn or low-fat popcorn

Low-fat or fat-free cheese and cottage cheese

Fat-free cream cheese

Meal replacement bars (should be less than 4 grams of fat)

High protein bars (should be less than 4 grams of fat)

Black beans & salsa with low fat chips or tortillas

Low fat whole grain cereal

Rice and popcorn cakes

Freeze low fat yogurt with artificial sweetener for an ice cream substitute

Fat free dips for vegetables or even fruits-can buy prepared or make
with fat free yogurt and a dip mix

47
Lunch to go with you:

Any sandwich with low-fat or fat-free lunchmeats on whole grain bread. You may want to use
on piece of bread and lettuce on the top.

Pack last nights healthy leftovers for lunch the next day. (Make some extra, just for that
purpose).

Hotdogs on whole-wheat bun (veggie or fat free meat).

Veggie patties (burger style), chicken, etc., just microwave and add to whole-wheat bread

Healthy Choice or other low-fat microwave entrees. (Look for those that dont use white pasta
- but even those will do if in a pinch).

Most grocery stores have a fresh entre and vegetable to-go area. Look for broiled fish and a
low-fat side. Most will say low fat on the label.

Sushi (Wild Oats sells fresh sushi with brown rice).

Pita bread and tortillas stuffed with the low-fat filling of your choice. Stuff a lot of vegetables in
there also.

Canned vegetable - just head and serve.

Canned fruits packed in natural juice, as well as frozen fruits.

Low fat soups -- heat and serve with whole grain bread or crackers.

Baked potato with fat-free sour cream and soy bacon bits.

Occasionally you can use a meal replacement drink -- have them handy.

Salads topped with lunchmeat low-fat cheese and low-fat or fat-free dressing.

For an emergency (when you just dont have time to pack as lunch) pull top water packed
tuna.

Shopping List:

Fish (all kinds -- baked or broiled)
Shellfish, (Clams, Crab, Oysters, Scallops, Shrimp) boiled or steamed
Poultry (Chicken or Turkey breast with no skin)
Lunchmeats -- any of the very low-fat or fat-free variety

Plant Proteins:
Beans of any kind
Soy burgers, tofu hotdogs, veggie chicken patties, soy sausage, and other veggie meat
substitutions
Tempeh
Tofu

Egg substitutes
Egg whites

(Try the fat free if possible)
48
Low-fat or fat-free cheese
Low-fat or fat-free cottage cheese
Low-fat or fat-free cream cheese
Low-fat or fat-free sour cream

Skim milk
Non-fat buttermilk
Soymilk

Fat-free yogurt
Fat-free yogurt with fruit (unsweetened or with artificial sweetener)

Bagels: Whole wheat, whole grain, or oat bran

Breads: Whole wheat, sprouted, whole grain, oatmeal, whole wheat pita, pumpernickel, rye,
corn tortillas, low-fat or fat-free bran muffins, whole wheat English muffins,

Low-fat whole-wheat crackers

Rice cakes

Cereals:
Any whole grain hot or cold

Whole wheat or spinach pasta
Brown rice and wild rice

Vegetable: All vegetables (raw, cooked, or frozen without butter or sauces). Never fried!

Starchy vegetables: Potatoes, sweet potatoes (broiled, baked, fresh or frozen --without butter
or fried)

Fruits (canned in own juice, fresh, frozen without sugar, preferably not dried)

Salad dressings and dips (low fat or fat free)

Beverages: Coffee, Tea, diet drinks (sugar free), water

Meal replacement bars and drinks (Under 4 grams of fat)

Soups (any low fat)

Frozen low-fat entrees (for occasional use in an emergency)

Fresh low-fat entrees to go from the deli area

49
Weekly Menu Planner

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________

Breakfast Lunch Dinner Snacks
Sun. A.M.

P.M.

Mon. A.M.

P.M.

Tues. A.M.

P.M.

Wed. A.M.

P.M.

Thurs. A.M.

P.M.

Fri. A.M.

P.M.

Sat. A.M.

P.M.

50




Results:

What I did right_________________________________________________









Breakfast: fruit plate, yogurt and whole grain toast, coffee with fat-free creamer = 1 carb,
1 dairy, 1 fruit

Snack: rice cake, fat-free cream cheese = 1 carb, 1 dairy

Lunch: low-fat fish sticks, salad, and green beans = 1 protein, 2 veg.

Snack: grapes, low-fat cheese = 1 fruit, 1 dairy

Dinner: salmon on salad, whole-grain roll, and a glass of wine = 1 protein, 1 veg., 2
carb



For the Spirit:
Getting my lifelong weight struggle under control has come from a process of treating myself
as well as I treat others in every way.
~Oprah Winfrey

51
Day 15 The Management of Bad Eating Habits

Lets take a look at some of your unhealthy food behavior. Most of us use food in some way
other than simple nourishment. What we have to do is learn to use something other than food
for our emotional or physical incentives. Instead of using food, which will make us feel bad
and perpetuate your weight problem, we need to use a coping mechanism that will make us
feel better about ourselves and support our weight loss.

This means taking full responsibility for yourself and your actions. Stop letting yourself off the
hook. Say that you wanted to quit smoking. By taking up running you would be introducing a
positive behavior that will interfere with the negative behavior.

As the new positive behavior becomes established in your life, the old negative behaviors
become weaker and less engrained. The other aspect of this method is that as you
concentrate on something else, you eliminate the bad habit by not giving it power.

Using activities for sublimating unmanageable eating habits is one of your most effective tools
in weight loss management. First though, you must be aware of when you eat too much and
what triggers it.

If you know you overeat at night in front of the TV set, then you need to replace either the
eating or the TV. For example, you could substitute the eating with knitting or doing
exercises while watching TV. Or you can simply substitute the TV watching, with reading or
doing a home improvement project. The key is to be aware of your self-defeating habits.

The more positive activities that you can think of to replace eating in your most vulnerable
situations; the better off you will be both physically and mentally. Ultimately, remaining in
your negative eating environment will take its toll on your self-esteem.

It does take willpower to make changes in your life, but the payoffs will be more than worth it.
Dare to try new things. Make a list of positive actions you can start introducing into your life.
For example: exercising, taking up a new hobby, writing in a journal, meditating, dancing,
spending more time with a pet, spouse or child, learning more about something that you are
interested in, taking up sports that you have always wanted to try run. Run a marathon
start training (I promise you will lose weight in training for a marathon), etc.

The next list to make is of the situations in which you are most vulnerable? Watching TV,
using the Internet, eating sweets at work, comfort food when you are down, when you feel
lonely, etc.

Dont be afraid to really get to know yourself, and have the courage to change the things that
are holding you back. Now that you have the two lists, start inserting the positive activities in
the situations that you know trigger your eating setbacks.

Lets say that tomorrow you know you are going to watch a football game, and this is a
susceptible situation for you. You need to decide ahead of time that you will either watch it
with raw vegetables as your snacks; that you will draw or paint a picture while you watch it; or
that you will listen to the game on the walkman while you take the dog for a long walk or run.
These are just examples, of course, but the idea is to have a plan and stick to it.

You have to be strong enough to control your impulse to return to negative eating patterns.
How you become strong is by achieving small successes with your activities, and you will
become more resolute with each small triumph.

So start today, writing down your vulnerable time and situations and then corresponding
positive responses to them. Map out your strategy and stop the mindless self-destructive
52
eating patterns that have taken you where you are now. Dare to change! Small changes will
turn into big rewards physically and emotionally.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








53

Breakfast: Eggbeaters French toast made with whole grain bread, topped with fruit, coffee
with fat-free creamer = 1 carb, 1 protein, 1 fruit

Snack: half of whole-grain bagel, fat-free cream cheese = 1 carb, 1 dairy

Lunch: turkey on a salad, cranberries, and green beans = 1 protein, 2 veg., 1 fruit

Snack: fruit smoothie = 1 fruit, 1 dairy

Dinner: vegetarian chili, raw carrots and celery, whole grain roll, and a glass of wine =1
protein, 2 veg., 2 carb


For the Spirit:
What we call the secret of happiness is no more a secret than our willingness to choose life
~ Leo Buscaglia

54
Chapter 16 Eating Triggers and Strategies

This is a continuation of lesson #15, The Management of Bad Eating Habits, foods triggers
and strategies to keep from overeating.

Food triggers are everywhere: On TV, smells in the air, even our own subconscious releases
them. They can cause actual physical changes, such as the mouth watering or it may be
purely a psychological craving for food, caused by boredom, anxiety, depression or loneliness.

Many triggers escalate into binges especially during the holidays, and because everyone seems
to be binging, we dont even see it as abnormal. Binges usually consist of overeating foods
such as cookies, cakes, candy, ice cream or even chips and dip.

These binges can be mild and occasional, or extreme and frequent. Often people are trying to
satisfy their emotional neediness with food. If binging is extreme, medical intervention is
sometimes necessary.

Almost all of us have used food as a way of dealing with emotional issues, social pressure, or
situational problems. Most experts agree that most overeating is caused by emotions.

This may sound like a broken record, but you have to know yourself. You need to write down
your eating triggers, so that you will have a strategy for dealing with them. By identifying
them, you can substitute activities to distract yourself, and break the patterns that have
become a habit.

Breaking these patterns will give you the freedom to lose weight, without anxiety, and give you
the power over your eating habits, rather than letting food control you.

During the holidays, it is especially important to be aware of outside influences, such as when
other people pressure you to eat. Remember that losing weight is your personal
responsibility, and it is up to you to say no. The best way to handle this is just to let them
know that you are trying to watch what you eat to lose weight, and ask for their help. If this is
not comfortable, simple say, no thanks.

Physical movement is the best distraction from eating. It is hard to eat when you are actually
moving. This has the added effect of burning calories and making you more fit. Go for a walk
instead of that second helping.

Watching TV is probably the most common trigger for overeating. Most people eat half their
calories of the day in the evening. The commercials on TV are constantly telling you what food
will make your life better, even though they wont, of course.

If you are going to watch TV, get in the habit on doing exercises while watching your favorite
shows. You will no longer be able to use the excuse that you dont have time. If you have time
to watch TV, you have time to exercise. Plus, it will keep you from eating in front of the tube.

Some of my favorite exercises when watching TV are sit-ups, push-ups, squats, lunges, Using
the exercise bands and balls, you can include any of the exercises from lessons 5 and 6.

Another idea is to put your treadmill or stationary bike in front of the TV, and make it a habit
to only watch TV if you are exercising in some way.

The key is to break your old habits by substituting new ones. It may be difficult at first, but
that is why you must be prepared, and armed with the knowledge of your weaknesses and
triggers.

55
Keep a food diary. This is as simple as filling out your worksheet every day. Failing to plan
is planning to fail absolutely applies to weight loss. One study found that dieters who planned
out their day on paper were 95 percent more likely to be successful losing weight and keeping
it off.

Ask yourself these questions:
In what situation I do usually overeat?
What is my emotional state when I overeat?
What is my food of choice to overeat?
What advertising triggers my cravings?
What are my thoughts about my overeating?
What are some nonfood solutions to these situations?
Will I be able to implement these alternatives to eating?
What distractions can I use to divert my attention from my cravings?

Dont let your failures undo your efforts. If you learn from your mistakes, they become
lessons. Lessons are important and very useful. Write down what you have learned, and use
it.

Remember every time you incorporate these coping mechanisms, you undo some of the
negative eating patterns that you have established, and you reinforce some of the new
healthier habits that you are developing.

Each day is either part of the solution or part of the problem. Make today part of the solution.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________

56








Breakfast: Eggbeaters, vegetarian sausage link, toast made with whole grain bread, coffee
with fat-free creamer = 1 carb, 2 protein

Snack: yogurt and pineapple = 1 fruit, 1 dairy

Lunch: vegetable soup, salad, whole wheat crackers, and fruit = 2 veg., 1 fruit, 1 carb

Snack: bagel with fat-.free cream cheese = 1 carb, 1 dairy

Dinner: grilled orange roughy, corn, lima beans, whole grain roll =1 protein 2 veg, 1
carb

Total = 3 proteins, 4 carbs (starchy), 4 veg, 2 fruits, 2 dairy


For Your Spirit:
You are everything that is your thoughts, your life, your dreams come true. You are everything
you choose to be. You are as unlimited as the endless universe.
~ Shad Helmstetter

57

Day 17 Controlling Eating Behaviors and Habits

Lets continue to explore the preceding topic how to control our eating triggers and bad
eating habits.

One of the most common bad habits is eating too fast. When you eat too fast, you almost
always consume a large amount of calories in a very short period of time.

The reason is simple. It takes your stomach 20 minutes to let your brain know that it is full. If
you eat fast, you are on your second helping before the brain even knows that you have
overeaten.

You have to learn to slow down:

Take a drink of water in between every bite that you take.
Put less food on your fork.
Chew thoroughly.
Wait 15 minutes before you decide on seconds.
Take time to notice the flavor, smell and texture of the food.

The next obstacle has to do with the oversized portions that you find in almost every
restaurant. It is common for us to have been lectured by our parents about not wasting food
So, we have to learn to order less food or learn to leave leftovers on the plate.

One way to handle this is to decide ahead of time that you are going to take half of it home for
lunch the next day, or simply order an appetizer and a salad. If you are with a significant
other or friend, you could order an extra salad and split an entre.

While we have already covered eating while watching TV, it is a good idea to look at some
other things we do while eating. Surfing the Internet, standing in kitchen, talking on the
phone, reading, etc. are all common eating triggers.

Sometimes you just have to make some rules such as: I will not eat while doing other things.
If that is too difficult of a transition, limit your snacks to celery, carrots, lettuce or some other
extremely low calorie snack.

Late night eating could be controlled by setting a rule of no food after 6 p.m. or 7 p.m., and
make sure that you brush your teeth at that time to remind yourself that you are not going to
eat anymore.

Its up to you to find the reactive eating patterns in your life and make the necessary
substitutions of behaviors, activities and food selections to stay in control.

Using the visualization technique of imagining the perfect you will help you stay on track
whenever you are tempted to return to your old habits. Remember, if you can break these
habits for a month, you will be amazed at how easy it is to continue choosing your new
constructive habits.

Give yourself a chance to enjoy the payoffs from your positive behavior. See how much better
you feel and look. Your self-esteem will soar from knowing that you have the character and
strength to break out of self-destructive behaviors.

Each day that you go through without overeating and eating the wrong things will boost your
self-confidence to make it easier the next day, week or month. Soon you will have the new
58
behaviors deeply engrained into your life, with a new thinner you to enjoy life, any way you
choose, without being a slave to food.

You have to think about the present design of your life and have the courage to behave
differently, and you must have a plan. It wont just happen. Use this information, to build a
new system of responses to combat old eating triggers and bad eating behavior.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________









59
Breakfast: bran cereal, with fruit and milk, coffee with fat-free creamer = 1 carb, 1 dairy, 1
fruit

Snack: apple with fat-free cheese dip = 1 fruit, 1 dairy

Lunch: tomato soup, salad, and grilled cheese on whole-wheat bread with low-fat
cheese = 2 veg., 2 carb

Snack: chicken breast and grapes = 1 protein, 1 fruit

Dinner: grilled salmon, salad, small, potato, and black-eyed peas = 1 protein 2 veg, 1
carb



For Your Spirit:
The person with a fixed goal, a clear picture of his desire, or an ideal always before him,
causes it, through repetition, to be buried deeply in his subconscious mind and is thus enabled,
thanks to its generative and sustaining power, to realize his goal in a minimum of time and
with a minimum of physical effort. Just pursue the thought unceasingly. Step by step you will
achieve realization, for all your faculties and powers become directed to that end.
~ Claude M. Bristol

60
Chapter 18 Changeable Eating Habits

We are going to get specific about eating habits that sabotage the average diet, and how
making just a few changes can significantly affect weight loss.

Night time eating seven times a week, eating an average of 380 calories results in
2,660 calories a week or 40 pounds a year.

Snacking while watching TV, 7 hours a week, at 180 calories each time, results in
1,260 calories a week or 19 pounds a year.

Drinking one regular soda a day at 144 calories results in 1,008 extra calories a
week or 15 pounds a year.

Eating a candy bar or donut on break at work, 5 days a week, at about 295
calories, results in 1,475 or 22 pounds a year.

Eating dessert, 4 times a week, at about 250 calories, results in 1,000 calories a
week or 15 pounds a year.

Taking an aerobics class 3 times a week at 45 minutes each burns 450 calories
each, which results in a weight loss of 1,350 calories for a loss of 20 pounds a
year.

Walking five times per week for 45 minutes burns 220 each time, and results in a
weight loss of 16 ponds a year

Running five times a week for 45 minutes burns 550 each time, and results in a
weight loss of 41 pounds a year.

Putting on two pounds of muscle will burn 80 to 100 extra calories every day for
a result of 630 calories a week, and a loss of nine pounds per year.

So you can see, by making small changes you can reap big weight loss results. Simply by
adding some exercise, building some muscle, and changing some obvious negative eating
behaviors, you can change your life in just a year.

If you are serious about losing weight you will take some time to ponder the cause and effect
patterns that have kept you overweight and in habitual dependence of your eating habits.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

61
______________________________________________________________





Results:

What I did right_________________________________________________









Breakfast: Oatmeal with milk and strawberries, coffee/tea with fat-free creamer = 1 carb,
1 dairy, 1fruit

Snack: apple with yogurt = 1 fruit, 1 dairy

Lunch: bean soup, salad, and grilled Portobello with whole-wheat toast = 2 veg., 1
carb, 1 protein

Snack: cup of low-fat chili = 1 protein

Dinner: tuna salad made with low-fat mayo, whole-grain toast, lettuce & tomato, beef
bouillon soup, salad, 1 beer = 1 protein, 2 veg., 2 carb


This is meant as a sample. We will change this daily

For Your Spirit:
If you want to accomplish the goals of your life, you have to begin with the Spirit.
~ Oprah Winfrey
62
Day 19 - Behavioral Quiz

Behavioral Quiz

1. You eat while at the computer or
watching TV.

2. You typically eat large meals.

3. You eat more on stress filled days.

4. You usually eat dessert if it is
offered.

5. You eat food by yourself, so others
wont see you eating.

6. You feel like eating most of the
time.

7. You give in to cravings.

8. Most of your social life revolves
around food.

9. You have second helpings.

10. You eat late at night.

11. You eat when tired.

12. Your portions are large.

13. You dont drink enough water.

14. You eat more when eating out or at
social events.

15. You think about food even when it
is not mealtime.
Usually Sometimes Rarely

Give yourself a 0 for rarely, 1 for sometimes, 2 for usually.

Less than 5 means you probably have healthy eating habits. Look at the sometimes or usually
statements, that you marked, and you will see some areas that you can work on.

5-15 This reveals that although you are not completely out of control, there are several
areas that you could improve on. Again, looking back at the quiz will uncover some weak
points that can be improved.

15-30 Your negative eating behavioral patterns are in charge - not you. You must start
making some serious changes if you are going to get a grip on your weight control. Start
today making the changes that will make you stronger, healthier and more in control of your
life.

63
Go back through the test and using the information from the last few lessons, write down the
possible solution for each area that received a negative response.

Think about what payoff you are receiving from the negative eating patterns. Is it worth the
weight gain and all the dissatisfaction that goes with it? Make a few simple changes, and start
making your life what you want it to be.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







64


Breakfast: breakfast bar meal replacement, coffee with fat-free creamer = 1 carb, 1 protein

Snack: whole-grain bagel with low-fat cheese = 1 carb, 1 dairy

Lunch: minestrone soup, microwave Healthy Choice or other low-fat entre = 2 veg., 1
carb 1 protein

Snack: 1 cup vegetable soup, apple = 1 vegetable, 1 fruit

Dinner: tacos made with low-fat cheese, chicken, lettuce tomato & corn tortillas, fruit
salad =1 protein, 1 veg., 1 carb, 1 dairy, 1 fruit



For Your Spirit:
For a long time it seemed to me that real life was about to begin, but there was always some
obstacle in the way. Something had to be got through first, some unfinished business; time
still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these
obstacles were my life.
~ Bette Howland

65
Chapter 20 Diet Proofing Your Environment

One of the most important parts of you weight loss management plan should be to diet proof
your environment. If bad foods are not accessible, it is much more difficult to fail at your
weight loss.

Until you become really good at saying no to foods you crave, it is just easier not to have them
around. This means doing some cleaning out of cupboards and rearranging your environment.

Cravings will be diminished, as the accessibility to the wrong food is not available. Eating
triggers are stimulated by sight, smell, aroma, thoughts, activities, advertising, and so on. You
can and must control these if you are to be successful.

You should be aware of how you are being manipulated by your own eating triggers. The key is
to get rid of as many triggers as you can, and diminish your exposure to the others. This
really works, but it takes some effort on your part.

For example, if you always eat potato chips when you watch TV, it makes sense simply not to
have the potato chips in the house.

Do you keep junk food in your house? Start there and get rid of it. If you say its for the
kids, husband, wife, etc., that just doesnt make a difference. They dont need it either. Make
this a family project. Eating healthier will benefit everyone.

I have never understood the excuse: Im getting the cake or cookies for the kids. Why?
Because they want them? You are just reinforcing a bad habit that they will have to deal with
at some point in their lives.

If your husband, wife or kids absolutely will not give up their unhealthy snacks, then relegate
that food to an area that you do not have access to. (Their room, a pantry with a lock, a
refrigerator in the garage, etc.) Ask for their help! Tell them how important this is to you.

It is far better to get your family on fresh fruits, vegetables and healthier snacks in the long
run.

Start today. Clean out your refrigerator, pantry -- wherever you keep junk food.

Get rid of:

Sugared soft drinks or other sugary beverages
White bread, white pasta, white buns white rice all crackers except for whole-
wheat low-fat crackers
Luncheon meat, except for the very low-fat or fat-free kind
Ice cream and any other frozen desserts
Potato chips, corn chips, nuts, any high fat snacks
Entrees such as pizza, high calorie high fat frozen entrees, convenience type
foods
Any processed foods such as cheese spreads, dessert toppings,
Whole milk, regular cheese
Any sweet type breads, donuts, cakes, cookies, brownies, etc.
Any food that you have a problem with overeating.

Yep, just get rid of it. Out of sight out of mind.

The second part of this plan is to replace that food with:

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Fruits and vegetables
Whole grain breads, crackers, buns, pasta, brown rice
Low-fat or fat-free cheeses and luncheon meats
Skim milk and milk products, such as yogurt, cottage cheese, etc.
Diet soft drinks or other beverages
Fat-free or low-fat snacks
Low-fat frozen entrees.

Your taste for the unhealthy processed food will lessen, as you develop a taste for the healthier
whole foods.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







67


Breakfast: Eggbeater veggie omelets with light cheese, coffee with fat-free creamer = 1
protein, 1 dairy, 1 veg.

Snack: baked apple with artificial sweetener and yogurt = 1 fruit, 1 dairy

Lunch: 15 bean soup, salad, and grilled cheese with low-fat cheese on whole-wheat
toast = 1 veg., 2 carb, 1protein, 1 dairy

Snack: fruit smoothie with blueberries = 1 dairy, 1 fruit

Dinner: grilled swordfish, salad, stir fried vegetables, and whole-wheat roll, glass of wine
= 1 protein, 2 veg., 2 carb



For Your Spirit:
Everything I ever worried about turned out exactly as it was going to despite my worry
moments to the contrary.
~Dr. Wayne Dyer

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Day 21 Diet Proofing Your Environment Continued

The solution is to limit your contact and access to the wrong kinds of food. Yesterday, we
made a plan for cleaning out your house. Today we will go over ways to limit the easy
availability to the wrong foods, while shopping and away from home.

Shopping can be tricky because of all the temptations. The fatty foods are all packaged and
merchandised to stimulate your eating triggers, to make you crave them, and spend money on
them. The more you crave, the more you spend.

There are a few things you can do to control this environment.

Use an online shopping service. I know it is more expensive, but it would
eliminate the impulse items. The next best thing would be to have another family
member shop for you, buying strictly by a list.
Do NOT ever shop when you are hungry. It is tough enough when you arent. If
you are famished, the temptation is almost irresistible.
Always have a list, and try to stick to that list, categorically.
Shop at a natural foods store such as Wild Oats. At least there you will have a
greater chance to be tempted by something healthy.

(Go back to the shopping list again to remind yourself of some of the healthy foods you should
be looking for.)

Since we have already explored some of your eating triggers, you may be more aware of
situations that are weak spots for you. Again, like a broken record, I am going to stress
planning and being prepared for those situations.

For example, when I travel in the car on trips, I know, I will be tempted to eat unhealthy,
because there arent too many choices on the road. To prepare for this, I pack a wide variety
of healthy snacks in a cooler so that I wont succumb to the fast food, convenience store fare.

If you are flying, the food can be almost as difficult. Do call the airline and ask for a low-fat
meal on the plane if a meal is being offered. Also, pack your own array of healthy fare to take
with you including extra water.

While on vacation, hopefully you will be somewhere that you can buy and fix a lot of the food
yourself. If not, plan ahead when you go out to eat. Make sure you let your waitperson know
that you are on a special low-fat diet. Most restaurants are happy to accommodate you.

Cruises can be tricky because of the abundance of food, but if you stay active and ask for the
healthy fare, you will not have as much of a problem as long as you use will power.

The key on any vacation is to plan ahead, show resolve, and concentrate on the fun you are
having rather than the food you are eating. It takes a shift in emphasis from food to fun.

The final environment that you need to diet proof is your place of business. If you are keeping
unhealthy snacks in your desk, get rid of them. Bring healthy snacks with you to work every
day. If you have a refrigerator, you can bring several days worth at one time.

If possible, bring your lunch every day. You dont have to eat it there if you feel the need to
get away for lunch. Go to a nearby park. Clear your head; Eat some healthy food and remind
yourself you are in control and are taking positive steps to feel happier for the rest of your
life.

69
One final note: If you work in the food industry where you are constantly surrounded by
fattening foods, you may want to consider a new line of work. I know this sound drastic, but
unless you have incredible willpower, your work is probably overwhelming your weight control.
You will have to decide how much your health is worth and how much you desire your new
image. The choice is yours.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







70


Breakfast: bran flakes, peaches, milk, coffee with fat-free creamer = 1 carb, 1 dairy, 1 fruit

Snack: protein bar = 1 protein

Lunch: tuna salad with low fat mayo, whole-wheat toast, and salad = 1 veg., 2 carb, 1
protein

Snack: yogurt and pineapple = 1 dairy, 1 fruit

Dinner: black bean chili, salad, fat free corn chips or tortillas, sliced tomatoes = 1



For Your Spirit:
Of course we all have our limits, but how can you possibly find your boundaries unless you
explore as far and as wide as you possibly can? I would rather fail in an attempt at something
new and uncharted than safely succeed in a repeat of something I have done.
~ A.E. Hotchner

71
Chapter 22 - Meal Assessment Quiz

Meal and Eating Assessment
1. I eat 3 meals a day plus 2 snacks
2. I always eat breakfast
3. For snacks I chose fruits, vegetable and whole
grain products
4. I like a variety of foods
5. Most of my dinners are home cooked
6. I have at least three vegetables a day
7. I have at least 2 fruits a day
8. My cereal is high in fiber
9. My breads and pastas are of the whole grain
variety
10. I eat beans 5 times a week or more
11. I use low fat or fat free dressings
12. I drink skim milk
13. I drink at least 8 glasses of water a day
14. I eat brown rice instead of white
15. I eat low fat meat or none at all.

Give yourself:
2 points for Almost Always
1 point for Sometimes
0 points for Rarely
Almost Always Sometimes Rarely
Part 2
1. I eat some kind of candy cookies or cake
everyday
2. I eat fried foods daily
3. I eat at fast food places 4 or 5 times a week
4. I eat non diet colas or other sugary beverages
5. I use butter or margarine on my bread
6. I eat red meat daily
7. I eat sweet packaged cereals
8. I usually eat potato chips or corn chips at
snacks
9. I drink whole milk or eat regular ice cream
10. I eat lunch meat and hot dogs that arent low
fat
11. I eat white bread
12. I eat white pasta and rice
13. I binge
14. I eat French fries
15. I eat a lot of processed foods

Give yourself:
2 points for Almost Always
1 point for Sometimes
0 points for Rarely

Almost Always Sometimes Rarely

Part One:
21-30 points mean you have a pretty good grip on your nutritional meal and snacking habits.
72
9-20 means you mean you should reevaluate some of your choices and start making changes
for more nutritional food that will get you back on the road to quicker weight loss and better
health.
0-8 means you have some serious nutritional shortcomings and should make a nutritional
overhaul.

Part Two:
0-8 means you avoid the kind of foods and habits that will lead to uncontrolled eating
9-20 means you eat too many foods that lead to mindless eating and uncontrolled eating
21-30 means your eating habits are out of control and you need to make some serious
changes on what and how you eat.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







73

Breakfast: whole-grain English muffin with whole fruit jam, cottage cheese and
tangerines, coffee with fat-free creamer = 1carb, 1 dairy, 1 fruit

Snack: banana, milk = 1 fruit, 1 dairy

Lunch: soy hotdog on a whole-wheat bun, vegetable soup = 1 veg., 2 carb, 1 protein

Snack: cantaloupe = 1 fruit

Dinner: baked trout, salad, and beets = 1 protein, 2 veg., 1 carb



For Your Spirit:
Painful as it may be, a significant emotional event can be the catalyst for choosing a direction
that serves us and those around us more effectively. Look for the learning.
~ Eric Allenbaugh

74
Day 23 Stress Relief & Breathing

Weve already looked at how stress affects overeating. Stress is one of the primary triggers for
overeating and eating mindlessly. It is easy to turn to food during emotionally trying moments
of our lives.

Deep breathing is a great way to combat overeating, and is much healthier than overeating as
a way to cope. It calms the system and helps purify the body. Regaining emotional control is
imperative to your weight control program

With each inhalation, oxygen (pure air) enters into our body and triggers the transformation of
nutrients into fuel. With each exhalation carbon dioxide (toxic air) is eliminated from our body.
The presence of oxygen purifies the bloodstream and helps invigorate each cell. A sufficient
amount of oxygen is required to maintain the vitality of our organs, especially our brain.
In normal conditions, the body follows a natural breathing pattern, which is slow and
regulated. Under stress, when the body shows symptoms such as tightening of muscles,
distractions, anxiety, hyperactivity and angry reactions, breathing becomes quick and
shallow. We tend to hold our breath without realizing it, and we do this frequently.
With restricted breathing, inflow of oxygen is restricted. Lungs are unable to exhale the
stale airs and residual toxins build up inside the body. Under stress, the stiff muscles
restrict the circulation of blood. So, even less oxygen comes in, and even fewer toxins
are removed. It affects the healthy regeneration of cells.
Besides being a source of overeating, medical studies show that the oxygen-starved cells
are a major contributing factor in cancer, immune deficiency, heart disease and strokes.
Breathing also affects our state of mind, and consequently, makes our thinking either
confused or clear.

When breathing is slow, deep and full, the lungs work more; the diaphragm moves well,
the intercostals, back and abdominal muscle work, drawing in extra oxygen to the
bloodstream. Increased oxygenation purifies blood and stimulates healthy functioning of
cells, glands and muscles. Deep breathing releases tension, and increases endorphins,
which give you a sense of well being.
Hence, a regulated and mindful breathing pattern has been held vital to maintaining the
highest level of physical health, and regaining emotional control. You can become more
focused on the problem at hand while using a healthier diversion than food as a coping
mechanism.
Here is a simple breathing exercise that you can try anytime your feel stressed:
Close your eyes and focus on your breathing. Take very long and very deep breaths
through your nose.
Each time you breathe in, hold it for 2 to 3 seconds, and then slowly exhale.
Continue this breathing until you feel very calm and peaceful. This usually takes a
couple of minutes. Take as long as you need. It is different for everyone.
This can be done any time of day and as often as needed. If you have high blood
pressure, just breathe in and out, long controlled inhalations and exhalations
(without holding the breath.)
75
Until you can control the cause of the emotional turmoil, dealing with the internal
reaction to it is important to your weight loss program.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: egg white omelet with vegetables, whole-wheat toast, coffee with fat-free
creamer = 1 carb, 1 veg., 1 protein

Snack: fat-free cottage cheese, cherries = 1 fruit, 1 dairy

Lunch: vegetables and brown rice with tofu = 1 veg., 1 carb, 1 protein

Snack: yogurt, mango = 1 fruit, 1 dairy
76

Dinner: seafood pasta (whole wheat) in low-fat white sauce, salad, and a glass of white
wine =1 protein, 1 veg., 2 carb



For Your Spirit:
Over the years your bodies become walking autobiographies, telling friends and strangers alike
of the minor and major stresses of your lives.
~Marilyn Ferguson

77
Day 24 Weight Loss & Relaxation/Meditation

Weve explored how stress can make us overeat and eat mindlessly, but it also has another
neuroendocrine response that can cause us to gain weight through biochemical processes.

Adrenalin and cortisol are released into our system under stress. In prehistoric times, adrenalin
was meant to give us strength for physical survival and cortisol, among other things, increases
our appetite to replenish our bodies from whatever physical feat we may have been forced to
perform.

Sugar is also released into our system for quick energy against danger, which then requires
insulin to move it out. These high levels of sugar and insulin set the stage for our bodies to
store fat. Apparently, we still have very primitive bodies in a high-tech world.

Since todays stress rarely comes in the form of physical danger, we must break this cycle to
get rid of these responses through other means.

Exercise is still the best stress buster and hopefully, you are already well into your exercise
program. But exercise still has its limitations. The rest of the solution is to control the stress,
internally.

Deep breathing, as we discussed yesterday, can be done at any time of the day, as many
times a day as you want. The other side of this solution is relaxation/meditation.

As a yoga teacher, I cannot advocate the virtues of meditation enough. If you think you need
a special place and time for it, you are mistaken. You can even do it in you car at a stoplight.
The person behind you is always kind enough to let you know when your time is up.

Seriously, you can meditate at your desk for a few minutes, several times a day; In your car,
before you start home, before you go into a big meeting, and so on. Use this method before
you start your creative visualization. You only need a few minutes here and there.

Rest wherever you are and breath deep:
Be aware of the breath for several deep breaths, using abdominal breathing.
Focus on your heart, and exhale and inhale completely several times.
Exhale as if your whole body is exhaling, and inhale as if your whole body is inhaling.
As you exhale, let go of all tension, worries, and anxieties. Inhale as if you are
inhaling new positive energy, as well as a sense of peace and relaxation. Exhale and
inhale several times.
For about one minute, allow your attention to be aware of the smooth, slow, serene
flow of the breath. Let your mind make a gentle, conscious effort to guide the breath
so that it is smooth, calm and deep.
If thoughts come into your mind, gently push them aside. Allow yourself to
experience your true nature.
Use a mantra like SoHam or Om. So on the inhalation and Ham on the exhalation.
Om is said on in exhalation.
Inhale positive emotions and exhale negative emotions.
If it helps, imagine yourself in a place that you find peaceful while a bright healing
light shines down on you and through you, filling you with peace and love.
Do this, as long as you have time. It will become easier the longer you practice it. Try doing
this before you do your creative visualization in the morning and evening.

78
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







79


Breakfast: oat bran cereal with raspberries and fat-free milk, coffee with fat-free creamer
= 1 carb, 1 dairy, 1 fruit

Snack: meal replacement bar = 1 carb, 1 protein

Lunch: Greek salad & low fat feta and low fat dressing whole wheat crackers = 1
veg., 1 carb, 1 protein

Snack: grapes and yogurt = 1 fruit

Dinner: baked chicken, salad, turnip greens, and baked potato =1 protein, 2 veg., 1
carb



For Your Spirit:
Never allow anyone to rain on your parade and thus cast a pall of gloom and defeat on the
entire day. Remember that no talent, no self-denial, no brains, no character, are required to
set up in the faultfinding business. Nothing external can have any power over you unless you
permit it. Your time is too precious to be sacrificed in wasted days combating the menial forces
of hate, jealously, and envy. Guard your fragile life carefully. Only god can shape a flower, but
any foolish child can pull it to pieces.
~ og mandino

80

Day 25 - Food Portion and Weight Control

Until now, we havent really identified what a serving size consists of. The important thing has
been to get you eating the right kind of foods, first, and then tackling the issue of portions.

Although you dont need to weigh or measure everything, it is important to become familiar
with some of the basic food measurements in your diet.

Dont become preoccupied with portions, because, then you are thinking too much about food.
Just keep the following information about serving sizes in mind.

A serving of protein should be about the size of a deck of playing cards
Vegetable and fruits should be about the size of a tennis ball
A slice of cheese is about the size of a 3 1/2 inch computer disk
A chunk of cheese is about as thick as 2 dominoes
One slice of bread or one half of a bagel or one roll counts as a bread serving
Rice and pasta should be about the size of a tennis ball
Cottage cheese and yogurt-also about the size of a tennis ball

Note: If you want to go a little more with the fruits and vegetables, feel free.

Using the measurements at home wont be a problem. Going out to dinner however can be a
big problem. We live in the land of super-sized portions, and you must learn to take half of
it home with you, leave it or split it.

The steadily growing size of the food portions served at restaurants and at home is one of the
causes of obesity in this country, according to a new survey by the American Institute for
Cancer Research

Restaurants are distorting what the average American believes is a suitable amount to eat.
Larger servings offered in restaurants and vending machines and, especially fast food, lead
people to eat more all the time.
Researchers in the January 22/29 issue of the Journal of the American Medical Association
analyzed data from national surveys conducted between 1977 and 1998 and including
more than 63,000 people aged two years and older. Portion sizes increased for nearly all
foods at home and in restaurants.
The serving size of an average soft drink, for instance, increased from 13 ounces and 144
calories to nearly 20 fluid ounces and 193 calories. The average cheeseburger grew from
5.8 ounces to 7.3 ounces, swelling from 397 to 533 calories.
And salty snacks grew from 1 ounce to 1.6 ounces, climbing from 132 calories to 225
calories.
The largest portion sizes were found in fast food restaurants between 1994 and 1998.
Since an additional 100 calories a day can translate into 10 extra pounds a year, the study
underscores the need to control portion size as a way to control weight.
Since it is doubtful that restaurants are going to resolve this anytime soon, it is up to each
individual to be very aware of this perversion of portions, and deal with it.

81
If you know you cant stop eating while it is on the plate, ask for a doggy bag before you start
eating. This way you can clean your plate, if that is what you feel obliged to do.

You can also split the portion with someone who is also concerned about his or her weight. My
favorite strategy is to order a salad and an appetizer, and that usually is about the right
amount.
So, if possible, stay away from processed and fast foods and prepare fresh healthy meals
yourself.
We all use the excuse of no time to eat at fast food places, but you have to be committed to
your health and your diet, if you truly want to look and feel better.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







82

Breakfast: steel cut oats-cooked, blueberries, and skim milk, coffee with fat-free creamer =
1 carb, 1 dairy, 1 fruit

Snack: half whole wheat bagel with fat free cream cheese, apple = 1 carb, 1 dairy, 1 fruit

Lunch: chicken noodle soup with vegetables, salad with low fat dressing = 2 veg., 1
protein

Snack: strawberries and yogurt = 1 fruit, 1 dairy

Dinner: salmon on a salad, whole-wheat pasta with garlic sauce =1 protein, 1 veg., 1 carb



For Your Spirit
Question: Why are we Masters of our Fate, the captains of our souls? Because we have the
power to control our thoughts, our attitudes. That is why many people live in the withering
negative world. That is why many people live in the Positive Faith world.
~ Alfred A. Montapert

83
Day 26 BMI-Body Mass Index

Body Mass Index (BMI) is a formula most often used by weight professionals to assess whether
a person is overweight, underweight or normal. You may want to use it in this program, so I
will give you a quick lesson on how to use it. BMI gauges a persons weight status, body fat,
and give pretty accurate predictions of health risks, that result from being overweight.

Overweight is defined as an excess amount of body weight, including fat, muscle, bone and
water. Obesity is defined as an excess amount of body fat. Thus, an athlete or muscular
person may be overweight without being obese.
How to calculate BMI in American Units:
1. Measure and record your weight in pounds
2. Measure and record your height in inches
3. Body Mass Index = Weight [in pounds] X 704.5 divided by (Height [in inches] X
Height [in inches])
BMI Example
1. You are 5 feet 4 inches (64 inches)
2. Your weight is 175 pounds
3. Your BMI is: (175 X 704.5) divided by (64 X 64) = 30
In June 1998, the US Federal Government published guidelines, which create a new definition
of a healthy weight - a BMI of 20-24.99. So now a BMI of 25 to 29.99 is considered
overweight.
These are the new guidelines:
Under 20 (19 for women) = Underweight
Between 20 and 24.99 = Normal Weight
Between 25 and 29.99 = Overweight
Between 30 and 34.99 = Obese Class 1
Between 35 and 39.99 = Obese Class 2
40 and above = Extreme (Morbid) Obesity
Diseases associated with High BMI
Hypertension
Cardiovascular Disease
Dyslipidemia
Adult-Onset Diabetes (Type II)
Sleep Apnea
Osteoarthritis
Female Infertility
Idiopathic intracranial hypertension
Lower extremity venous stasis disease
Gastro esophageal reflux
Urinary stress incontinence
Body Mass Index (BMI) Disease Risk:
BMI of < 20.00 - Risk = Moderate to Very High
20.00 to 21.99 - Risk = Low
84
22.00 to 24.99 - Risk = Very Low
25.00 to 29.99 - Risk = Low
30.00 to 34.99 - Risk = Moderate
35.00 to 39.99 - Risk = High
BMI of > 40.00 - Risk = Very High
Using the BMI has some limitations though. For example an athlete might have a great deal of
muscle and very little body fat, but might be classified as overweight because of their total
body weight. For the athlete, your percentage of body fat would be a better measurement.
So exceptions to the BMI as a good predictor would include:
Children and teens
Competitive Athletes
Pregnant or Nursing women
People over 65
Another way of enhancing BMI results would be to measure your waist circumference, because
location of body fat is very important in overall health considerations.
A large waistline is associated with an increased risk for Type-2 diabetes, dyslipidemia,
hypertension, and CVD in patients with a BMI in a range between 25 and 34.9.
To Measure your waist:
Your waist is approximately 1 inch above your belly button. Measure without holding the tape
too tight or too loose.
Table using BMI &
Waist Circumference

Healthy
Weight
Overweight
BMI BMI 19-24.9 BMI Over 25
Waist Circumference Women Varies
35+
Increased health risk if
combined with BMI 25+
Men Varies
40+
Increased health risk if
combined with BMI 25+

This is just another way to measure your progress, and is a method being used more often. I
hope that this is useful in helping you understand how it works.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
85
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: whole-grain pancakes topped with fruit, skim milk, coffee with fat-free creamer

Snack: fat-free cottage cheese, peach = 1 dairy, 1 fruit

Lunch: chicken vegetable soup, salad with low-fat dressing = 2 veg., 1 protein

Snack: brown rice sushi = 1 carb

Dinner: whole wheat pasta primavera, salad topped with tuna, whole grain roll = 1
protein, 2 veg., 2 carbs



For Your Spirit:
All life demands struggle. Those who have everything given to them become lazy, selfish, and
insensitive to the real values of life. The very striving and hard work that we so constantly try
to avoid is the major building block in the person we are today
~ Ralph Ransom
86
Day 27 Quiz: Self Control

To gain self-control, you need to adjust some old and worn thinking patterns. Do you really
believe that you are going to succeed this time? Or deep down, do you believe you will just
give it a minimum effort, and, just say Well I tried, and then give yourself permission to give
up?

You have to look deep within yourself, and not be afraid of what you will see. By confronting
yourself, and demanding more of yourself than your old used up excuses, you can be honest
with yourself, and demand a higher level of integrity.

If you dont confront yourself with truthfulness and sincerity, arent you just setting up a
scenario that you have played out, over and over? Dont get me wrong, it can be difficult to
change negative thinking patterns, even subconscious ones, which you have reinforced with
years of internalizing, but you can do it.

Facing yourself, and regaining a new positive belief in you is vital to your weight management
success. This means more than paying lip service with the same old clichs. You must really
believe that you have the strength to have the self-control.

Take responsibility, and then, take control. This is what self-control is really all about. Change
and self-control come from within. The nice thing about it is that no one can take it away from
you. The tough thing is that no one can do it for you, either.

You must face your weaknesses in order to change them. Your belief in this ability to change
your weight and health impacts how you talk to yourself and your ability to use self-control
effectively.

Write down a brief summery of your ability to use self-control:
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________
What does this say about you?
Are you optimistic or pessimistic?
Do you take responsibility or are you a victim?
Does it reflect good self-esteem or a lack of confidence?

To have effective self-control, accept yourself, love yourself and be willing to change.
Understand that you are not powerless over your behavior. It all comes back to not letting
yourself off the hook.

If you know that you sit down and eat five cookies at one time, then you have to be honest
and say that you are sabotaging your health for a quick and shallow payoff. Do you really
think that you couldnt stop at one cookie? Of course you could. You just didnt choose to.

Sometimes you just have to ask yourself, are you a responsible mature person or a three year
old? This is what being honest with ourselves is about; recognizing the games we play with
ourselves in order to get our way, even if it hurts us in the long run.

Be aware of the negative self-defeating patterns in your life, and change them into rational,
self-affirming aspects. Make your internal dialogue positive and uplifting to your thoughts and
actions. Use your self-control to change one step at a time.

Worksheet

87
______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: 7-grain cereal-cooked, apricots, and skim milk, coffee with fat-free creamer = 1

Snack: half of a grilled cheese sandwich with low fat cheese, apple = 1 carb, 1 dairy, 1
fruit

Lunch: split pea soup with, salad with low fat dressing = 1 veg, 1 protein

Snack: half of a grilled cheese sandwich with low fat cheese, orange = 1 fruit, 1 dairy, 1
carb

Dinner: large chicken caesar salad, whole-wheat roll =1 protein, 2 veg, 1 carb
88



For Your Spirit:
Life is raw material. We are artisans. We can sculpt our existence into something beautiful, or
debase it into ugliness. It's in our hands.
~ Cathy Better

89
Day 28 Self Control (Continued)

Lets continue to look at self-control, and how we can better use it in our weight control
management. As I mentioned yesterday, making small positive changes will give us the
confidence to continue making bigger changes.

Lets say for example that every day during mid-afternoon, you have a sugar snack to help you
over the midday slump. Start there. Every day, have a piece of fruit instead. Just the act of
changing one old habit will give you the confidence to start changing some other habits.

Let me state, at this point, that if you are a severe compulsive eater a person who literally
cant stop eating large amounts of food because of an underlying psychological problem, please
seek help in the form of a licensed psychiatrist.

The majority of people, however, have a lack of self-control due to a lack of self worth --
emotional and anxiety eating, and they simply, dont take responsibility. In other words, they
are using food to self-medicate in one way or another, and this is a case, where the side
effects of the medication are killing them.

It would probably be a good idea to list some of the negative habits that you need to change
and take them one at a time. This way you have a design and plan to follow. Otherwise you
are just waiting on events to unfold and hoping for the best.

List 5 bad eating habits or exercise habits that you need to control:

1. __________________________________________________
2. __________________________________________________
3. __________________________________________________
4. __________________________________________________
5. __________________________________________________

Now, write down 5 solutions that will put you in control of those habits.

1. ________________________________________________
2. ________________________________________________
3. ________________________________________________
4. ________________________________________________
5. ________________________________________________

Next, make a promise to yourself that this is what you are going to do. When I say, "make a
promise," that is what I mean. Hopefully you are the kind of person, who would not break a
promise to someone else. Why, then, would you break a promise to yourself? Dont let
yourself off the hook!

Next, promise your support person that this is what you are going to do. Dont tell them you
are going to try. Commit to it and promise them that you will do this.

Use your positive imagery to help you. See the person that you are going to be. When you
start to cave, ask yourself: Is this piece of candy worth my self-esteem? Is it worth my
breaking a promise to my support person or myself? Am I a strong responsible adult or a
three year old, who only wants immediate gratification?

Go back to the Self-Talk lesson and remember to avoid negative statements, like; Im a
failure and replace them with positive affirmations.
90

Make sure you write down all of your triumphs on your daily worksheet. Worked out for 40
minutes, lost a pound, said no to cake at the office, Use the worksheet. It works!

People with self-control issues need to be held accountable, by themselves and also others,
such as their support person or group. This gives them structure and motivation. Send me
your information and promises if you dont have a support person. That is what I am here for.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







91


Breakfast: cooked wheat berries, peaches, and skim milk, coffee with fat-free creamer = 1

Snack: half whole wheat raisin bagel with fat free cream cheese = 1 carb, 1 dairy

Lunch: fruit plate with fat free cottage cheese, vegetable soup = 1 veg., 1 fruit, 1 dairy

Snack: chicken on a salad = 1 veg., 1 protein

Dinner: grilled orange roughy, sweet potato, mixed vegetables, white wine = 1 protein,
1 veg., 1 carb



For Your Spirit:
We will discover the nature of our particular genius when we stop trying to conform to our
own or to other peoples' models, learn to be ourselves, and allow our natural channel to
open.
~Shakti Gawain

92
Day 29 Staying Motivated With Exercise

Weve explored the benefits of exercise. Now lets look at some ways to stay motivated to
work out more.

To stay motivated, remind yourself that a new, healthy, strong body will be the result if you
are consistent. Exercise will not only improve your overall health and fitness, but will also
improve your appearance, energy level, and self-confidence.

There are many psychological benefits as well: confidence, self-respect, and relief from
depression, anxiety, and stress.

Results are the biggest motivator. Once you get started and stay persistent with your plan, it
will be easier each day. The key is designing an effective exercise plan and sticking to it.
Accomplishment creates motivation!

Set Goals
Goal setting is another effective way of staying motivated. Goals define your workout program
and clarify what you are trying to achieve.
1. Make sure your goals are measurable.
2. Be realistic: Make sure your goals are attainable, but make it something you have
to strive for, and will feel proud about your accomplishment.
3. Set short-term goals as a method of obtaining your long-term goals and
achievements.

For example, lets say you want to walk/run a 10k race or longer.
1. You would set your goal to finish in 75 minutes (just an example). And set the race
date.
2. You would schedule a training plan of 4 days a week.
3. Mid way from your race date you would perhaps run a 6k and measure your
progress thus far.

The idea is: Set a series of tangible goals!

Make It Fun
Another way of assuring that you stay motivated is to make exercise fun. If you dread your
workout as a chore, you will be less likely to stick with it.

1. Add variety. Try biking or roller-blading and alternate between doing those
activities and running or walking.
2. Do your exercise with friends or family. Perhaps walk every evening with your
significant other or a good friend. Make friends at a club and look forward to seeing
your new friends. Have an exercise buddy and agree that you will motivate each
other.
3. Take up a new sport that will cause you to be active -- tennis, racquetball,
basketball, roller or ice hockey, etc. If you are the competitive type, it will not even
seem like working out.
4. Pick a type of workout that appeals to you. This may take some
experimenting. Maybe you like to dance. Join a dance-aerobics class three times a
week and then go out dancing once a week. Fill this in with a resistance workout
class 2 times a week and you have a workout schedule that is effective and fun.

Schedule your Workout Dont just workout if you feel like it. As with everything, planning
makes it happen. If you dont plan it, chances are it wont get done. Writing it down in your
daily weight-management planner will help set it as part of your day.

93

Reward yourself for your exercise results:
1. When you lose 5 pounds or go down a size, buy a new exercise outfit.
2. When you reach your 10k race goal, treat yourself to a massage afterward.
3. If you have effectively maintained your workout schedule for a month or two,
splurge on a mini weekend vacation, say skiing or a spa weekend.
Remember that there are other rewards besides food. Make a list of them and use them for
incentives for reaching you goals.
Make a really tough goal: Run or walk a marathon. You will lose weight while training!
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







94


Breakfast: kashi lean cereal, blueberries, skim milk, coffee with fat-free creamer = 1 carb,
1 dairy, 1 fruit

Snack: cup of cocoa with artificial sweetener, cherries = 1 fruit, 1 dairy

Lunch: grilled salmon, salad, and whole grain crackers = 1 veg., 1 protein, 1 carb

Snack: cup of low fat cream of mushroom soup = 1 veg., 1 dairy

Dinner: honey mustard chicken and brown rice, green beans, salad =1 protein, 2 veg.,
1 carb



For Your Spirit:
The goal you set must be challenging. At the same time, it should be realistic and attainable,
not impossible to reach. It should be challenging enough to make you stretch, but not so far
that you break.
~ Rick Hansen

95
Day 30 Junk Food

Imagine heaping your pets dish with French fries, pizza, ice cream, and topped with a soda
poured over it. Pretty awful, yet it shows how most people feed their pets a more nutritious
diet than themselves. There is an epidemic of junk food in this country, and, it is taking its toll
on our kids and us.

Lets look at a couple of definitions of junk food. One would be food that has a limited
nutritional value, such as foods that are high in salt sugar, fat and low in nutritional content. It
also offers little in terms of protein, vitamins or minerals, thus the term empty calorie.

Get in the habit of reading labels. If any of the first three ingredients are sugar, salt or fat,
then it is a pretty good bet you should avoid it as junk food. Check for the number of fat
grams per serving also and avoid any serving over 5 or 6 grams of fat if possible.

Fiber content is also very important. Look for a fiber content of at least 2 grams per serving.
Fiber helps fill you up and slows the absorption of sugar in your system to give you sustained
energy.

In nature, if a food is kept on shelf too long, it is no longer fit for consumption, so it spoils, and
is susceptible to insects and bacteria. When the additives are added, however, the insects and
bacteria find the food too poisonous and noxious and cant survive in it. That is how many
preservation additives work. The nutritional value is already compromised, regardless, and do
you really want to eat food that toxic?

What is added to processed food is as bad aswhat is usually removed during the processing -
- fiber, vitamins, nutrients and minerals destroyed during the refining process. Even though
some foods try to add some back with a few fortified vitamins and minerals, nothing can
replace the hundreds or thousands of nutrients destroyed.

By some estimates over 90% of the American food spending is going toward junk food. The
single most important impact on your weight loss would be to stop eating junk food.

Here are some guidelines for avoiding junk food:

Avoid most food in fast food restaurants, especially anything that has been fried
or is on white bread.
Avoid vending machine food except for the occasional apple, if you can find it.
Avoid pastries, cakes, and cookies. They are made with white flour that is
digested too rapidly and will send the blood sugar soaring.
Avoid white bread, soft drinks, ice creams, cakes, biscuits, candy, sweets,
chocolates, bottled drinks, juices. In fact, all the food shelves in a supermarket or
grocery store are best avoided -- except the fresh food section!
Avoid most prepackaged convenience foods.

Another way of describing junk food is to consider the following definition: "Any man-
made digestible, or partially digestible substance lacking sufficient enzymes or the enzyme
producing ingredients required to breakdown the host substance, thus calling upon the
body to produce the appropriate necessary enzymes on its own.
Whole or unprocessed foods contain sufficient enzymes for healthy digestion. Most
processed foods do not.
With this newfound understanding of junk food, the next time you consider a soda and a
candy bar, envision sharing it with your dog. If you dont think it would be healthy for
96
him, it probably wont be healthy for you. By the way, never feed your dog chocolate -- It
is poison for him.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







97

Breakfast: whole-grain English muffin topped with Eggbeater,
cantaloupe, and skim milk, coffee with fat-free creamer
= 1 carb, 1 protein, 1 fruit, 1 dairy

Snack: fruit smoothie = 1 fruit, 1 dairy

Lunch: grilled tofu, brown rice, stir fried vegetables (low fat) =
1 veg., 1 protein, 1 carb

Snack: cup of tomato soup, whole-grain crackers = 1 veg., 1 carb

Dinner: barbecued chicken, low-fat potato salad, salad, squash =1 protein, 2 veg., 1
carb



For Your Spirit:
The biggest adventure you can ever take is to live the life of your dreams.
~Oprah Winfrey, O Magazine

98
Day 31 Your Support Person or Circle

Although I have mentioned our support person, or persons in previous lessons, lets look at
their role a little more in depth. Support from others will uplift you, give you strength and get
you back on track when you slip or become discouraged. This can be a powerful advantage in
your weight control.

Studies have shown that people with strong social support from family and friends have a
much higher rate of success with weight loss. The key is to enlist the help of those who will
support you and minimize contact with those who would sabotage you.

Thats right, not everyone will be happy to see you lose weight, and you should be aware of
this. They may not even be conscious of it, but you should be alert to situations and people
that are thwarting your weight loss program.

For example, you may already realize that you eat more in the company of others, because of
the socializing aspect of food. Example: You tell your friend or family member you must leave
to workout, and they insist you stay to watch a movie. (More food and drinks during the
movie.)

This is where you need to enlist their support, and discover whether they will be in your circle
of support, or a distracter, that you may need to convert or avoid. Unless you are a very
dominant person, you will be tempted to conform to the will of the majority. It is only natural
to want to fit in and be liked.

If you were a smoker trying to quit, and you spent time with other smokers all day, it would be
difficult because the temptation of if being around smoking is too great and the smokers
probably would not be working toward helping you to quit.

A lot of people will not necessarily support you because change is threatening to them. Most
people are comfortable with the status quo, and you are upsetting that balance. It is not that
they are mean or bad people, just that they dont want things to change.

Remember that family members often use food to show love, and, now, maybe, you arent
accepting this show of love. Perhaps your husband/wife will be afraid that you will become
too attractive. The point is: You need to be aware, and not become distracted by the negative
influences. You must find that positive circle of support.

To help you separate the supporters from the saboteurs - Ask these questions to yourself
about them:

Supports my healthy eating by fixing me foods that are good for my diet and me.
Doesnt try to push fattening desserts or treats on me.
Gives me gifts that are exercise or health related.
Encourages me to exercise when I dont feel like it.
Give me excuses to go off my diet or interferes with my exercise.
Gives me fattening foods as rewards or special gifts.
Demeans me about my weight.
Complains about my diet or belittles me about my new healthier lifestyle.
Pulls away from you because you want to change.

Think of the people in your life and how they fit in to the questions above. Being aware is the
first step to making positive changes. If you are alert, you can avoid being side tracked.

99
Tomorrow, we will go into to greater detail about building your support team, and how to deal
with saboteurs. It is possible, in some cases, to turn the saboteurs into supporters. So, dont
get discouraged.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







100

Breakfast: spinach omelet with soy bacon bits, pineapple, and yogurt, coffee with fat-free
creamer = 1 protein, 1 fruit, 1 dairy

Snack: (small) low fat bran muffin, skim milk = 1 carb, 1 dairy

Lunch: barley soup, tuna, asparagus, red bell peppers, and spiced peaches = 2 veg, 1
protein, 1 carb, 1 fruit

Snack: cup of low fat chicken rice soup, whole grain crackers = 1 protein, 1 carb

Dinner: grilled portobello mushroom, artichokes, red potatoes, garlic grits, and pears = 2
veg., 1 carb, 1 fruit



For Your Spirit:
I believe that imagination is stronger than knowledge that myth is more potent than history.
I believe that dreams are more powerful than facts That hope always triumphs over
experience That laughter is the only cure for grief. And I believe that love is stronger than
death.
~ Robert Fulghum

101
Day 32 Supporters and Saboteurs

There are a couple kinds of saboteurs. The first type really wants the best for you, but is used
to showing this through food such as, perhaps, your parents, and other friends or relatives.
This person thinks they are showing love and concern through food.

These saboteurs can often be educated into support people. It is important that you are still
aware that they are sabotaging your diet though, and you must stop them from tempting you
into their world where food is love.

It is your final responsibility to say no, however nicely, to their undermining of your diet.

The other type of saboteur may not be aware of their motives, but it is often jealousy of your
determination to change. They would rather that you stay the way you are because they know
they dont have the courage to change and they think their level of friendship with you will be
threatened if you change. They like the status quo, and change makes them uncomfortable.

This could apply to a spouse or significant other also. Change is often threatening to others
close to us. The key is not to give your power to someone else. This is something that you
are doing for you.

The idea is to build a support team, or even one person, who will help and encourage your
weight loss goals.

You have to start by letting people close to you know that:

You need their support in your weight loss activities. This includes not using
unhealthy food as affection.
You appreciate if they would make healthy low-fat food for you at family affairs,
holidays, etc.
You need encouragement to your exercise in any way they can.
To please stop you if they see that you are about to fall off your program.
Explain even briefly that you are on a healthy eating program of low-fat, highly
nutritious foods, and anything they can do to help you continue this way would be
appreciated.

Let them know how important it is to you, and that your weight loss program is not something
that you can compromise. Explain to everyone close to you know how you feel.

You will soon see which people will be your supporters and which wont. If the saboteurs are
too much of a distraction, you might need to develop new friendships. In either case, be
prepared for the saboteurs, and encourage your new supporters.

Letting people know that you are serious about your weight loss will also help hold you
accountable to yourself. If you know others are watching and supporting you, you will be more
likely to stay with your program.

Whenever I train for a marathon, I make sure that I tell my husband and parents about my
plans. That way, if I start to get behind in my training, I have an added incentive to catch up.
Since I have already told people of my plans, I dont want to appear inconsistent. Plus, they
ask about my progress and encourage me.

You can take it a little further, by giving one or two of your supporters a copy of your goals and
ask them to help you, in any way possible. This is a good idea with your parents, also
especially, if they tend to show love through food. Work on making them part of your support
group. The same goes for your kids, if applicable.
102

Apprise these people of your progress, also. Give them a weekly update. This will make it
very difficult for you to backslide, knowing that you will have to report this to someone who
cares.

The key is to keep positive, caring people around you. If you have to let some negative
friendships go, then maybe that is the right thing to do. In the long run, dont you want to be
surrounded by people who cultivate the best in you and want to best for you?

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







103

Breakfast: Eggbeaters, grits, and mixed fruit, coffee with fat-free creamer = 1 protein, 1
fruit, 1 carb

Snack: microwave apple with low fat cheese on it = 1 fruit, 1 dairy

Lunch: low-fat clam chowder, corn on the cob, and salad with chicken = 2 veg., 1
protein, 1 carb

Snack: raw vegetables with low fat blue cheese dip = 1 veg., 1 dairy

Dinner: steamed mussels with tomatoes, couscous salad, spiced red cabbage, glass of
wine or whole wheat roll, = 2 veg.,1 carb, 1 protein

Total = 3 proteins, 4 carbs (starchy) 5 veg., 2 fruits, 2 dairy


For Your Spirit:
There just isn't any pleasing some people. The trick is to stop trying.
~ Joel Rosenberg

104
Day 33 The Importance of Exercise

We are going to explore the benefits of exercise and stress its importance in greater detail in
this lesson.

Lets review what weve already covered. Exercise is important because it:
1. Increases your metabolism
2. Burns fat
3. Allows you to maintain weight loss more easily because of increased muscle.
Some other benefits that will help you in your weight loss program include:
Feeling better
Having more energy
Becoming more flexible and having less aches and pains
Improved self-esteem and confidence
Becoming less depressed
Relieves tension, stress and anxiety
A better sex life
Reduces appetite in some cases
Improves cardiovascular condition
Strengthens immunity to disease and illness
Strengthens bones against osteoporosis
Greater endurance for everyday activities
Decreases risks of many cancers
Lessens risks of diabetes
A sense of control over your life
Lower blood pressure
Lower cholesterol
Increases HIGH (your bodys natural steroid)
Improves digestion and elimination
Improves the biggest organ of all your skin
Increases blood flow and circulation
Improves sleep
Has many anti-aging benefits
A positive outlook on life
Clearer thinking
Improves posture and body awareness

If exercise were a drug, we wouldnt be able to make enough of it. Think about all the benefits
that you get from exercise, and we still complain about making enough time for it.

I trust that you are already on your exercise program. If not, it is important that you get on it
right away. We are going to be looking at some different types of programs over the next few
days and hopefully you will be able to adopt some of the practices covered.

You simply have to make exercise a top priority in your life. Make it a habit that you simply
cant live without. It is the main ingredient that will help you lose weight and keep it off.

If you are overweight, there is a discrepancy in the amount of food you eat in ratio to the
amount of calories you burn through physical activity.

Look back at all the benefits you can reap for a measly 45 minutes a day. How could these
results not be worth it? Demand more from yourself.

Even if you dont like exercise, you can learn to become more physically active. The more you
do it, the more positive you will become about it. It is all a matter of programming yourself for
physical accomplishment.
105

Not only should you just do it, but also you should just get in the habit of doing it. Start
today. If you are already exercising, turn it up a notch. The payoffs will be worth it.

Tomorrow: More on exercise.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: cooked rolled oats, strawberries, and skim milk, coffee with fat-free creamer =
1 dairy, 1 fruit, 1 carb

Snack: fat-free yogurt, pears = 1 fruit, 1 dairy
106

Lunch: gazpacho, spinach salad, and veggie burger on whole-wheat bun = 2 veg., 1
protein, 2 carb

Snack: low-fat hummus, carrots & celery = 1 protein, 1 veg.

Dinner: Caribbean chicken, red pepper, lentil and brown rice salad = 1 veg., 1 protein, 1
carb



For Your Spirit:
Finish each day and be done with it. You have done what you could. Some blunders and
absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it
well and serenely and with too high a spirit to be cumbered with your old nonsense.
~Ralph Waldo Emerson

107
Day 34 -- Running/Walking

Ive given you some general exercise guidelines in earlier lessons. Now lets look at some
ways to set it up where exercise will be an integral part of your life. Exercise is the most
powerful activity that you can do for your weight loss and health.

The importance of the weight loss/exercise connection cannot be overstated. Instead of
organizing exercise around your life, you should be thinking in terms of organizing your life
around exercise. That is just how important it is.

If you dont have any physical limitations, I highly recommend running or walking or a
combination of both. The problem is that most people dont set up a feasible beginners
program to introduce them to running/walking.

Today we are going to look two of the most beneficial, easiest to master, and most convenient
exercise programs: running and walking.

All you need are good shoes to do these activities anywhere and anytime including on you
lunch break. If you exercise for part of your lunch break, you will be far more alert than your
co-workers who didnt. You will eliminate the afternoon slump.

Take a look at this hypothetical day:
Run or walk 15 minutes in the morning
Run or walk 15 minutes at lunch
Run or walk 15 minutes after work.
And there you have 45 minutes of outstanding aerobic, fat-burning, exercise. Do some upper-
body work for about 15 minutes, 2 or 3 times a week and you have an easy, effective workout
program that will make you feel great and look even better.

Even if you have another workout program, this is a good one to use on days you cant make it
to the gym or on vacation time. It gets you outside and acclimated to the weather. If you
have a dog he/she will love the extra time out.

The key to starting a program such as this is to ease into it. Dont try to run 20 minutes in the
beginning. A combination of walking and running will reduce most discomfort associated with
a beginners running/walking program.
Beginning program to Walk/Run
Break these times up any way that you want to -- like 10 minutes in the morning and 10
at lunch.
Start each session by 5 minutes of fast walking, before running at all.
-Keep your upper body, wrists and arms relaxed.
Week 1: Walk/Run for 15 minutes for 3 days a week. Run slowly for 1 minute after every
6 minutes of walking.
108
Week 6: Walk/Run for 30 minutes for 4 days a week. Alternate running and walking as
you feel comfortable.
Keeping a log to monitor your progress will help keep you motivated!
Stretch gently after every run/walk.
This program will work just as well for walking. Ease into walking by adding 5 minutes on
each week until you are at 45 minutes for a day, broken up however you want.
If you have access to a treadmill you can do part of your time on it, however, most people
will enjoy getting outside after they are used to it, even in very cold weather.
I run even if the wind chill is well below 0. If you dress for it, the weather is not a factor.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________



109





Breakfast: cooked rolled oats, strawberries, and skim milk, coffee with fat-free creamer
= 1 dairy, 1 fruit, 1 carb

Snack: fat-free yogurt, pears = 1 fruit, 1 dairy

Lunch: gazpacho, spinach salad, and veggie burger on whole wheat bun = 2 veg., 1
protein, 2 carb

Snack: low-fat hummus, carrots & celery = 1 protein, 1 veg.

Dinner: caribbean chicken, red pepper, lentil and brown rice salad = 1 veg., 1 protein, 1
carb



For Your Spirit:
Laughing is jogging for the soul.
~Norman Vincent Peale

110
Day 35 Learning to Like Exercise

I know some of you think that you simply wont exercise because you will never enjoy it. I
dont buy that, because we were intended to move. Our bodies are not that far removed from
our ancestors. We were designed to run, walk, climb, bend, stretch, swim and lift things.

The problem is that you have gotten used to a sedentary lifestyle, but it is a lifestyle that is not
natural to your bodys condition. Once you get used to moving again, it will feel good. The
key is to get you moving long enough that you experience the good feeling of exercise and
movement.

That means finding something you will do long enough to start feeling better, which will
motivate you to continue. This is a process of getting past the point of inertia.

Start by making a contract with yourself, and let your support person know about this contract,
so that they can help keep you on track. I cannot stress enough that exercise must come first,
before TV, even before your job if necessary. Your health is paramount.

Yesterday, we went over a walking/running program, which is a good place to start. If you are
already good about your exercise program, then it is time for you to turn it up a notch. This
means working a little bit harder and/or a little bit longer and/or a little bit more often.

Lets look at your options on time:

First thing in the morning
Mid morning-if you are a stay at home person
Lunch
Mid afternoon-if you are a stay at home person
Evening

Either break it up into 2 or 3 sessions or pick a time that you can have 30-45 minutes to
yourself.

If you are the type of person who cant work out at home because of distractions, join a small
gym to work out at. Pick one that offers classes and has some resistance equipment, like
Body/Spirit Fitness. I stress small because most people will be less intimidated than at a large
gym. It is also easier to get in and out of, taking up less of your valuable time.

Think about what your biological rhythms are. Do you have more energy in the evening than
in the morning? Then you may want to look at the evening for your workout and vice versa.

Always have a back-up plan. If you cant get to the gym, plan your workout at home. For
example, 20 minutes of run/walking and 20 minutes with the exercise bands or floor work.
Write it down! Fill in your daily weight loss planner.

I really do encourage you to take part of your lunch for a quick exercise break. You will be
less hungry usually, and youve revved up the body engine midday. Put the sneakers on and
walk for 20 minutes or stair climb for 15 minutes and then eat your healthy light lunch. If you
do that at lunch, you will only have to do some resistance exercise later, although you will be
ahead of the game to extend your workout later too.
If you cant exercise everyday, start with four days a week and work up from there.

Try some classes to mix in with your regular workouts:

Martial Arts
111
Aerobics
Dance
Yoga
Pilates
Tai Chi
Aerobics with Exercise Bands and Balls

Try new things. This is how you will find your niche. You have to give yourself a chance to see
how good it feels to move your body. After sticking with it faithfully for a month, ask yourself
how you feel about exercise. I think you will be surprised.

If you like to run, but are unmotivated, join a running club. They will have runners of all levels.

The key is: plan it out and have a back-up plan.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________






112


Breakfast: breakfast bar, skim milk, apple, coffee with fat-free creamer
= 1 dairy, 1 fruit 1 carb, 1protein

Snack: lox and half of whole-wheat bagel = 1 carb, protein

Lunch: cup of lentil curry stew, whole wheat roll, and peaches & fat free cottage cheese
= 1 veg., 1 carb, protein, 1 fruit, 1 dairy

Snack: cup of white bean soup = 1/2 protein

Dinner: ratatouille, salad, chicken noodle soup, and blueberries = 2 veg., protein, 1
carb, 1 fruit



For Your Spirit:
Dance like no one is watching, love like you'll never be hurt, sing like no one is listening, live
like it's heaven on earth.
~ William Purkey

113
Day 36 Becoming More Active

How can you become more active every day? Getting more exercise can be easier than you
think if you just become more aware of making your lifestyle more active.

Walk through the shopping center from end to end before shopping.
Park as far away as you can.
Take the stairs -- not the elevator. Stairs are wonderful exercise. Climbing just
two flights of stairs everyday could result a loss of 6 pounds per year. Six flights a
day could help you trim nearly 18 pounds.
Do exercises in front of the TV make it automatic (No TV unless you are
exercising in front of it).
Make house cleaning or chores like raking the lawn more physically challenging.
Mow your own lawn.
Keep sneakers in the car so you can walk whenever you get the chance.
Carry your groceries rather than taking a cart.
Create a new morning routine. Start your day with 10 minutes of movement
indoors or outdoors. Some stretching and a short walk or even running in place
for a couple of minutes.
Put your favorite song on and take a 5-minute dance break.
Take stretch breaks at work and at meetings
Do stomach and leg contractions while sitting in place.
Roll your shoulders and stretch your neck and back while at the computer. Take
standing stretch breaks too.
Learn some Yoga and take mini-Yoga breaks.
Do sitting twists in your chair.
Make fitness a family affair. Take breaks to play in the park. Make your
vacations active.
Ride your bike to work if feasible.
Make at least half of your lunch break a walking break.
Do push-ups at your desk, in the bathroom or in the break room. You can do
them against a wall, a sink, a table or desk.
Do 2 or 3 squats, bend-overs or lunges every time you get up to ??????
Make a personal or family commitment to try a new activity each month:
sledding, hike, bike, dance, bowl, camp, ice skate, ski, swim, in-line skate, walk,
run, skip rope, play tag, horseback riding, etc.
Become fidgety. A study showed that fidgety people tend to be thinner. Theres
actually a book called the Fidget Factor about how it makes you lose weight.
Set your watch to go off every hour to remind you to take a deep breathing
break.
Keep a jump rope handy at home and take quick jump rope breaks in between
whatever you are doing.
Adopt a dog and walk him/her often. Your life and health will be improved.
Move, move, move - every chance you get.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________








Breakfast: bran flakes with blueberries and skim milk, coffee with fat-free creamer
= 1 dairy, 1 fruit, 1 carb

Snack: cup of minestrone soup, whole grain roll = 1 veg., protein, 1 carb

Lunch: red leaf lettuce salad with feta cheese and low-fat dressing, grilled chicken
breast, mixed fruit = 1 veg., 1 protein, 1 fruit, 1 dairy

Snack: cup of low-fat chili, whole-grain crackers = protein, 1 carb

Dinner: bean burritos on whole wheat tortillas, salad and tomatoes = 2 veg., 1 protein,
1 carb



For Your Spirit:
You must take action now that will move you towards your goals. Develop a sense of urgency
in your life. ~ Les Brown
115
Day 37 Habits of Successful Weight Losers and Maintainers

A recent study by the National Weight Control Registry examined 2,000 people, who lost 60 or
more pounds, and kept it off for 6 years.

Here are the findings of this study. Most people who finally succeeded had many failures
before they were finally successful in losing weight and keeping it off.

Success came only after they took a rigorous dietary regimen that
included eating a minimum of fat.

More than 80 percent of the successful dieters kept detailed food
records such as your daily weight management worksheet. They
wrote with careful attention what they ate and their exercise schedule
and routine.

Almost all of the people, who re-gained their weight did not keep food
and exercise records.

The weight re-gainers also went back to a diet of more fat than what they were eating when
they lost the weight. The interesting thing is that even a small increase in fat correlated with
an increase in weight gain.

The weight loss maintainers kept their fat intake at 20 percent fat or less.

The weight loss losers and maintainers were also very rigorous about monitoring their
maintenance by weighing themselves on a regular basis. The re-gainers did not keep up with
this monitoring.

The successful maintenance group kept their exercise intensity, and frequency at a much
higher level than those that re-gained their weight.

What does this study show? Moderation is not necessarily the key to successful weight loss.
Intense focus and consistency are the major keys.

Major points to remember:

1. Be vigilant with your daily planner, especially where food and exercise records are
concerned.
2. A low-fat diet worked best for losing the weight and keeping it off.
3. Rigorous exercise was paramount in losing weight and keeping it off.
4. Even if you have been unsuccessful in previous attempts at losing weight, you can be
successful this time. You can learn from your mistakes.

Weight control is not necessarily easy, but it is possible with commitment and persistence.
Although weight loss and maintenance can be demanding, it is much more difficult to live the
life of an overweight person.

Worksheet

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116
Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

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Results:

What I did right_________________________________________________








Breakfast: egg white quiche, watermelon, coffee/tea with skim milk = 1 fruit, 1 carb, 1
protein

Snack: 1//2 bagel with low-fat cheese = 1 carb, 1 diary

Lunch: tofu stir fry with sprouts, pea pods and brown rice = 2 veg., 1 carb, 1 protein

Snack: grapes with yogurt = 1 fruit, 1 dairy

Dinner: salmon on salad, beets, baked apple with artificial sweetener (wine-optional) =
2 veg., 1 protein, 1 fruit



For Your Spirit:
The difficulties you meet will resolve themselves as you advance. Proceed, and light will dawn,
and shine with increasing clearness on your path.
~ D'Alembert
117
Day 38 Parties, Entertaining and the Holidays

Lets face it: Most parties and entertaining revolve around food. The best strategy for dealing
with this temptation is to plan ahead and control your environment as much as possible.

Distraction is one of the best approaches to getting your mind off food or mindless eating.
Reminding yourself of how good you will feel by not overeating is another. Keep the thin
you in the back of your mind at all times.

If you are entertaining others, you can make sure there are many healthy choices for noshing.
Other guests watching their weight will thank you and those that arent will still be healthier for
it.

If you are going to happy hour, dont wolf down the free chips and crackers. Go ahead and
order something healthy off the menu to snack on. If they dont have anything healthy, go
somewhere else or bring your own. I usually bring my own low fat chips when I go out to eat
at a Mexican restaurant, because, I know chips and salsa are my downfall.

If you drink, stick to dry wines or light beers. Sweet and mixed drinks really pack on the
calories. There can be 500 calories in a margarita, and the salt will just add to your feeling of
bloat the next day.

If you do indulge in fattening foods over the holidays or at parties, take small servings and
savor every bite. Eat mindfully. Make it last and enjoy it. Dont just gobble it down and go
in for seconds without even realizing what you ate. Take small bites. Rest in between bites
and ask yourself if eating more is really going to satisfy you.

Most people starve before going to a party, thinking that this will save on calories. It usually
makes you eat more calories and overeat because you let yourself get too hungry.

You are better off eating a healthy, filling snack before the event because you will be less likely
to overindulge on fattening fare. Under eating allows your blood sugar to get too low, and
eating a high fiber low fat snack will cause to you feel full.

Try drinking a glass of sparkling water in between each alcoholic drink. You will feel better the
next day, in addition to saving hundreds of calories.

Locate yourself at the party as far away from the food as you can. Hopefully, overeating will
be more difficult. Again, it is important to be mindful about everything you eat. Think about
it, savor it and dont eat mindlessly. Mindless eating is one of the leading reasons most people
eat too much.

Visualize the party before you go to it. See yourself eating healthy foods and small amounts.
See yourself having fun without food, doing all the right things. Get this picture in your mind,
and your behavior will usually follow what you visualize.

If entertaining, get rid of high fat leftovers. Send them home with someone. Take them to
work the next day, but get them out of your sight and reach.

Dont forget your exercise routine during the holidays or other times of entertaining. You will
have more energy, less stress and will burn off some of those extra party calories. And dont
forget to use your relaxation and visualization to envision yourself thin. This really works to
help you say no in tempting situations.

118
Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

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Results:

What I did right_________________________________________________







119

Breakfast: kashi 7 cereal, skim milk, raspberries, coffee/tea with fat-free creamer = 1 dairy,
1 fruit, 1 carb

Snack: yogurt, blueberries = 1 dairy, 1 fruit

Lunch: cup of low fat cream of celery, turkey sandwich with whole-grain bread, lettuce &
tomato = 1 veg., 2 carb, 1 protein,

Snack: cup of vegetable soup, apple = 1 veg., 1 fruit

Dinner: spinach salad, whole grain pasta with vegetables and chicken = 2 veg., 1 protein,
1 carb



For Your Spirit:
Dwell not on the past. Use it to illustrate a point, then leave it behind. Nothing really matters
except what you do now in this instant of time. From this moment onwards you can be an
entirely different person, filled with love and understanding, ready with an outstretched hand,
uplifted and positive in every thought and deed.
~ Eileen Caddy

120
Day 39 - WHY IT IS SO HARD TO LOSE WEIGHT-OUR PRIMITIVE BODIES

You body will resist weight loss. There are biological forces working against you to lose
weight. Lets take a look at our primitive bodies in the 21
st
century.

A half a million years ago, there were no means of transportation, except your legs and feet.
There is no food storage, and survival took constant physical activity.

You spent your days gathering food, with a little hunting, perhaps. You worked physically and
constantly, preparing the food and protecting the family, and you only stopped at the point of
exhaustion.

Our bodies needed to hang on to fat for survival. Only in the last few thousand years, or so,
have things changed, with the development of agriculture. Most certainly things have only
changed dramatically in the last few hundred years.

This is a drop in the bucket for evolution. Our bodies have not evolved with technology by any
means. Now, people in America and other developed countries, live very sedentary lifestyles,
and the type of food, which causes us to gain weight, is readily available and consumed.

Our biology makes losing weight an immense challenge. One reason is a process called
adaptive thermogenesis. If food was scarce, your body made metabolic adjustments so that it
could survive on fewer calories. In other words, curtailing calories will cause your body to slow
the metabolism down to hang on to fat for survival. (Note that exercising everyday reverses
this effect.)

Another biological drawback is that our stomach can stretch to hold much food. So after
eating large meals over time, more food is needed to feel full. By breaking down food intake
into smaller meals and eating slower, over time, you are able to reverse this need of more food
to feel satisfied.

Tomorrow, we will look at more biological factors, which you are up against, and how to
change them. There are certainly some ways to counteract the biological forces that keeps us
fat, and over the next few days, we will be covering them. It is important to understand what
you are up against in order to accept it and manage it.

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________


121



Results:

What I did right_________________________________________________








Breakfast: vegetable frittata with Eggbeaters, orange slices, coffee with fat-free creamer =
1 protein, 1 fruit, 1 veg.

Snack: fat-free yogurt, grapes = 1 fruit, 1 dairy

Lunch: wild rice soup, chicken cacciatore (with low-fat cheese) with whole-grain pasta
= 1 protein, 2 carb, 1 dairy

Snack: watercress salad with low-fat dressing, brown rice crackers = 1 carb, 1 veg.

Dinner: radicchio salad, grilled vegetables, and grilled scampi (wine optional)= 2 veg., 1
protein



For Your Spirit:
I am only one, but still I am one. I cannot do everything, but still I
can do something; And because I cannot do everything I will not
refuse to do the something that I can do.
~ Helen Keller

122
Day 40 Fat Cells

Fat cells have several qualities that affect how easily you gain weight, or how difficult it is for
you to lose weight. It is important to understand them, in order to give you an advantage in
losing weight.

You can be born with more fat cells than other people, and once a fat cell develops it never
disappears. Most people, however, gain fat cells through overeating, and bingeing.

These fat cells are very efficient at storing fat from the food you eat. The fat cell can expand
tremendously; 20,000 time its original size.

When you gain weight:

First, the fat cells increase in size.
Next, the fat cells increase in number.

The other important characteristic about the fat cell is how it responds to insulin. The body
normally keeps the blood sugar in the body tightly regulated because the brain needs a steady
supply of glucose in order to function properly.

As people gain and lose weight, fat cells become more sensitive to insulin than normal. This
insulin sensitivity can cause people to regain weight easier than people who arent sensitive
to it.

Another factor in weight loss is the Thermic Effect. This is the amount of calories it takes to
digest food. Certain people use more calories than others to digest the same amount of food.
Also certain foods take more calories to digest or turn to fat than others.

Example: It takes very little effort or calories to turn an ingested fat into fat on your body.

Biology can play a powerful role in your weight loss management. All of the biological effects
that work to hang on to fat equal a notion called the set point. The good news is that it can be
controlled.

The ability to overcome these forces is within you. Knowing what you are up against is crucial
to succeed. These are all factors that contribute to why most diets do not work. Most are
extreme in one way or the other, and do not work with your bodys biology. We will be
covering all the forces that comprise the set point, and how to overcome them in coming
lessons.

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

123
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Results:

What I did right_________________________________________________








Breakfast: scrambled eggs (Eggbeaters) with vegetables, strawberries, coffee with fat-free
creamer = 1 protein, 1 fruit, 1 veg.

Snack: fat-free cottage cheese, fruit cocktail = 1 fruit, 1 dairy

Lunch: low-fat Thai shrimp stir fry with brown rice
= 1 veg, 1 protein, 1 carb

Snack: low-fat hummus, brown rice crackers = 1 protein, 1 carb

Dinner: veggie low-fat lasagna with whole grain noodles, salad with low-fat dressing = 2
veg., 1 dairy, 1 carb



For Your Spirit:
Begin doing what you want to do now. We are not living in eternity. We have only this
moment, sparkling like a star in our hand and melting like a snowflake.
~ Marie Beyon Ray

124
Day 41 Controlling Your Biology

The last couple of days we have seen how the body hangs on to fat out of biological need for
survival. With so much working against weight loss, you have to wonder how you manage
weight loss and maintenance.

Just like an athlete shapes his body into great condition for performance, so do you. Athletes
arent born champions. They see what they want out of their bodies, and they train the
body to fulfill that vision.

You need to face your weight loss program like competitive athletes. Make goals, and workout
plans, including the physical work you will need to do to accomplish these goals. Above all, the
attitude that the athlete has will an individual to his or her goal. The attitude is: Nothing
will get in my way to succeed.

Imagine what would happen if a training athlete decided to say, I just cant work out today
Im too tired or too busy. Its not likely because athletes in training have programmed
themselves for success. Athletes keep detailed training logs of diet and exercise or
training.

People have a resistance to change of any kind, and this is the major pitfall of diets. You must
ask yourself: Is this day, this activity, this hour, part of the problem? Or are you making
changes that will be part of the solution and change your life?

We determined the need for the body, above all, is to be active. This alone, offsets many of
the biological factors that tend to keep us fat.

Fat cells can be controlled by what and how you eat. You wont lose the number of fat cells
you have, but you can shrink them, and keep them small by eating small amounts of food,
more often.

The sensitivity to insulin, that you may have, can be controlled through not eating simple
sugars, which will cause you to put on weight easier than the average person.

We will go into the Thermic Effect of Food in much more detail. There are foods you can eat
that take more calories to process. Complex carbohydrates are an example of a food that
takes a great deal of energy (calories) for your body to process. For now, just remember that
ingested fat take very little energy for your body to turn into a fat on your body.

It isnt necessarily easy to lose weight with your evolutionary biology working against you, but
with commitment, it is certainly possible, and it is absolutely worth the changes that are
necessary to live the rest of your life thinner and healthier.

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

125
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Results:

What I did right_________________________________________________







This is a sample of what your food for the day might look like. (Changes daily).

Breakfast: tofu scrambler, honey dew melon, and whole-wheat toast, coffee with fat-free
creamer = 1 carb, 1 fruit, 1 protein

Snack: grapes, low fat cheese = 1 fruit, 1 dairy

Lunch: whole wheat pasta with marinara sauce, low fat parmesan, tomato and
cucumber salad = 1 veg., 1 carb, 1 dairy

Snack: carrots, celery, and cauliflower with fat free dip, brown rice crackers = 1 veg., 1
carb

Dinner: grilled teriyaki shrimp, brown rice, and low fat caesar salad =1 protein, 1 veg.,
1 carb



For the Spirit:
People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer
suffering that is familiar.
~ Thich Nhat Hanh
126
Day 42 Emotional Expectations for Losing Weight

It is important to know what to expect emotionally, when starting a weight loss program. If
you know what to expect, it doesnt have to disconcert you when you have feelings of
frustration, for example.

Normally when dieters start a new program, they are eager to start, and sometimes, even
optimistic. They follow the program with zeal and diligence.

After a few weeks, or sometimes after only days, there is a stage of frustration. Feelings of
unfairness and dissatisfaction almost always enter in when results arent as quick as expected.
It just seems so arduous for such a small payoff.

Added to this discontent, is the reality that most people are very resistant to change of any
kind. This is exactly at the point where they want to fall back into their old comforting eating
habits.

They may stop monitoring themselves and become less conscientious about the weight-loss
program. They may just throw in the towel, altogether and say; Its just not worth it. The
effort seems to outweigh the results.

The key is to understand that all of these feelings are natural and to be expected. If you stick
with the program, understand what is going on with your biology and emotions and make
exercise and eating right a habit, your will succeed.

The process and reality of losing weight becomes more tangible and begins makes sense. Your
expectations become more realistic and your food cravings begin to diminish as you become
healthier and more energetic.

This is not to say that you will not have setbacks. If you continue, however, to make a sincere
effort to act with intention and earnestness, and monitor your progress, you will eventually get
the results you are aiming for.

Learning to like different foods, other than the ones that got you overweight takes time, but it
will happen. Getting away from the convenience of processed foods takes planning and effort.
With time, eating whole natural foods, you will realize that you prefer them to the highly
processed foods with excessive fat and too much sugar, which you once ate.

To review the phases of emotion that you can expect while losing weight.
Optimism and eagerness
Frustration and feelings of unfairness
Confidence and acquiescence

Obviously, you need to push through the feelings of frustration, dissatisfaction, and unfairness.
Understanding, that these are normal stages of change, may help you accept them and get
past them.

Remember what I said in earlier lessons that most successful dieters went through many
failures before finally winning the battle of the bulge. Setbacks arent really failures if you have
learned lessons from them.

Dont give up in the frustration phase. Stick it out, and, remember, that as you make changes
for better health, these changes will become habits. These habits will eventually make you
look and feel better, and your attitude will be that of self-assurance and confidence.

127
Worksheet

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______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: tofu omelet with vegetables, blueberries, coffee with fat-free creamer = 1
protein, 1 fruit, 1 veg.

Snack: fat-free yogurt, cantaloupe = 1 fruit, 1 dairy

Lunch: carrot salad, Portobello mushroom with brown rice = 1 veg., 1 protein, 1 carb
128

Snack: low-fat cheese, brown rice crackers = 1 dairy, 1 carb

Dinner: grilled red snapper, parsnips, red cabbage salad with low-fat dressing, whole-
grain roll (wine optional) = 2 veg., 1 protein, 1 carb



For Your Spirit:
Within you right now is the power to do things you never dreamed possible. This power
becomes available to you just as you can change your beliefs.
~ Maxwell Maltz

129
Day 43 Thermogenesis

Excess dietary fat seems to tip a delicate energy balance by adding body fat instead of burning
energy through a metabolic process called thermogenesis.

Humans and animals on a lower protein, low-fat diets burn the energy off through very slight
increases in thermogenesis, and it is released as body heat instead of becoming body fat,
according to a study by Cornell University.

Thermogenesis, meaning "heat production," is an important process in our bodies. This process
of generating body heat occurs in tissue that stores fat cells. There are three types of
thermogenesis. These include exercise, thermo-regulatory, which regulates our body
temperature, and diet-induced. Diet-induced thermogenesis involves the conversion of the
food we eat into heat by burning calories.

The level of diet-induced thermogenesis may be what determines how much food is turned into
fat. For example, a meal may cause a greater increase in heat production in a lean person than
in an overweight person. In the overweight person, the food energy may be stored as fat,
instead of being converted to heat.

The other factor is the kind of food you eat. Certain foods are much more efficient at being
turned into fat than others.

It takes three calories for your body to process 100 calories of fat or oil, while it takes 22
calories to process 100 calories of complex carbohydrates.

A biological difference between active people and inactive people is that fat will go into the
muscle of an athletic person for fuel, while fat eaten by an inactive person goes right to the fat
cells.

That is why an overweight inactive person must be more vigilant about eating fat than a thin
active person.

The most successful dieters eat a low-fat diet. Whole-grain, high-fiber foods make you feel full
while giving you energy over a long period of time. The added benefit is that your body uses
more calories to process these healthier foods.

Sugar is the other culprit contributing to decreased thermogenesis, which results in insulin in
sensitivity. This insulin sensitivity results in weight gain, and a much higher likelihood of
developing Type 2 Diabetes.

We seem to be in love with sugar, which goes back to our primitive biology. When we were
very active and often in a starvation mode, sugar was needed as a quick fix for survival
because our brain needs glucose to survive.

Because we were not insulin sensitive back then, the excess sugar in our system was simply
taken care of by insulin without any detrimental effects.

Due to insulin sensitivity, this is no longer the case. There is a constant battle between
cravings, hunger, sugar and insulin. Using a candy bar for quick energy only exasperates this
cycle.

Interestingly, a recent study showed that a 10 minute walk gave people more quick energy
that a candy bar. So when you need that quick boost physically or mentally, take a stair-
climbing break or walk around the building.
130

Complex carbohydrates will keep your blood sugar level, as well as eating small snacks more
often. Break the sugar habit by using exercise and a healthy diet for sustained energy.

Coffee and Tea are also thermogenics. A snack with green tea in the afternoon make be just
what you need to give you a lift and green tea has a lot of antioxidant protection. Obviously if
you have sensitivity to caffeine, use a decaf.

To use thermogenesis in your favor:
Keep your diet low in fat
Keep your diet low in sugar
Eat complex carbohydrates
Be active

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

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Results:

What I did right_________________________________________________







131

Breakfast: meatless low-fat sausage, Eggbeaters, peaches, coffee with fat-free creamer =
2 protein, 1 fruit

Snack: fat free yogurt, apricot
= 1 fruit, 1 dairy

Lunch: whole-wheat linguini with vegetables, broiled eggplant and tomatoes = 2 veg.,
1 carb

Snack: pureed cucumber, low-fat cheese, and brown rice crackers = 1 dairy, 1 carb, 1
veg.

Dinner: grilled tuna, snow peas, romaine salad with low-fat dressing, whole-grain roll,
(wine optional) = 2 veg., 1 protein, 1 carb



For Your Spirit:
Did you ever notice that some people never have enough, and other people always have
enough?
~ Dr. Wayne Dyer

132
Day 44 Self-Monitoring

Self-monitoring involves weighing or measuring yourself every week, planning out your goals,
and assessing your eating and exercising behaviors.

Self-monitoring is perhaps the single most important aspect of your weight loss program.

The following research information is from Dr Kirschenbaums book, The 9 Truths About
Weight Loss:

Consistent self-monitors lost 64 percent more weight than the non-monitors.
The self-monitors who ceased monitoring between Thanksgiving and New Years
gained 57 percent more weight than those who continued to monitor.
Whenever self-monitors stopped their monitoring even for a few days, they lost half
as much weight.
Self-monitoring was the most effective eating and diet change related to successful
weight loss.
Only consistent self-monitors lost any weight during the holiday seasons.
Self-monitors maintained their weight loss, when evaluated one and two years after
their weight loss.

Self-monitoring makes you aware, aids you in planning and helps you reach your goals. It
encourages you to stay in control, as well as keeping you committed to your objective.

This increases your confidence and helps you remain optimistic. As you know, optimism is
sometimes difficult to maintain in weight loss.

I know it can be difficult to face your weight. Many people do not like to get on a scale, but it
is the easiest and most effective method for self-monitoring.

If you absolutely will not weigh yourself, you should measure your waist and hips, or get a
good pair of skin calipers for measuring body fat. You should weigh or measure yourself at
least once a week at the same time of day.

Of course, the other half of monitoring is to use your daily worksheet, make sure you have set
up your goals and revise them as needed.

You will feel more in control and be able to focus on your weight-loss program more
effectively.

If you dont have a plan for where you are going, or any point of reference as to your progress,
how will you get there?

Worksheet

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______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

133
_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: eggplant (egg white or Eggbeaters) omelet, grapefruit, coffee with fat-free
creamer or skim milk = 1 protein, 1 veg., 1 fruit

Snack: half whole-wheat raisin bagel with fat-free cream cheese = 1 carb, 1 dairy

Lunch: spring soup, spinach and fat-free ricotta on whole-wheat pasta = 2 veg., 1
carb, 1 dairy

Snack: fat-free cottage cheese, pineapple = 1 dairy, 1 fruit

Dinner: smoked trout, wild rice, artichoke hearts, (wine-optional) = 1 protein, 1 veg., 1
carb


This is meant as a sample. We will change this daily,

For Your Spirit:
Never look to another person to make you happy--happiness is an internal, personal attitude
and responsibility.
~Caroline Myss

134
Day 45 Exercise to Raise Your Metabolism

Have I mentioned how important exercise is? Well, Im going to point it out once again.

Metabolism is the energy the body expends to maintaining itself. Some people are lucky
enough to have high metabolisms. The rest of us have to work to increase it in order to burn
off fat, and keep from putting on more fat.

On Day 4 we introduced some ways that exercise helps you lose weight. We are going to
expand on that now.

Lets say you burn up 350 calories in an exercise class or another aerobic type exercise for 45
minutes, over the next 24 hours you may burn up another 300 calories, simply because your
metabolism is still revved up from the work out. Thats a total of 650 calories from the 45-
minute work out.

The next way to boost the metabolism is through weight training. When performing resistance
training, you are asking the muscles to do more work than they normally do. As the muscles
fatigue, it causes tiny tears in the muscle fiber. The muscle has to rebuild itself stronger, so
that it will be able to lift more weight if called upon again to do so.

This process of tearing down and rebuilding the muscle is very calorie intensive. This
process raises your metabolism as the muscle repairs itself, perhaps as much as 15 percent.

The other added bonus of resistance exercise is that every pound of muscle you build
contributes to a higher metabolism. One pound of muscle burns between 35 and 50 calories a
day doing nothing just resting.

By putting on just one pound of muscle, look at the extra calories you will burn in a year. 50
calories times 365 days in a year equals 18,250 calories in a year which equals 5.2 pound of
fat being burned off.

The more muscle you build, the higher you will raise your metabolism!

To Review:
Aerobic exercise burns calories and raises your metabolism for the next 24 hours.
Resistance workouts also burn calories and elevate your metabolism as the muscles
repair themselves.
Adding muscle will increase your metabolism even while the body is at rest.

This is why not exercising is simply not an option in this program.

Remember the stages that you go through in dieting:
1. Eagerness
2. Frustration
3. Confidence

These are also stages you may go through when beginning an exercise program. Push
yourself through the frustration, and make it a part of your life. Make it a habit!

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

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Breakfast: banana on oat cereal with skim milk, coffee with fat-free creamer or skim milk

Snack: fat-free yogurt, pears, = 1 fruit, 1 dairy

Lunch: jambalaya with brown rice = 1 veg., 1 carb, 1 protein

Snack: cup of mixed bean chili = 1 protein, 1 veg.

Dinner: mushroom salad, whole-wheat fettuccine with sun dried tomatoes (wine or
whole wheat roll - optional) = 2 veg, 1 carb



For Your Spirit:
Painful as it may be, a significant emotional event can be the catalyst for choosing a direction
that serves us and those around us more effectively. Look for the learning
~ Eric Allenbaugh
136
Day 46 High Risk Eating Situations

We have covered some of these situations previously, but it is important that you remain
observant and vigilant to situations where you may overeat or eat the wrong kinds of foods.

You can change old habits. Mastering even a few of them will give you confidence and control.

Below are some high risk eating situations in which to be prepared:

1. Stressful day
2. Craving favorite comfort food
3. Feeling lonely
4. The day after blowing your diet
5. When angry and frustrated
6. Birthday and other celebrations
7. On vacation and traveling
8. Special occasions and eating out
9. Parties
10. When you are hungry, and only high fat/sugar food is available
11. Drinking alcohol
12. Holiday meals or dining with relatives or friends who only serve high calorie/fat
foods.
13. While watching TV and at home in the evening
14. Eating oversized potions
15. Eating too fast-mindless eating

Below are some coping situations:

1. Imagine yourself thin Positive visualization
2. Forgive yourself but take responsibility for your actions Ask yourself what you
learned
3. Always be prepared with healthy snacks
4. Exercise Release the feel good endorphins
5. Talk to your support person for encouragement
6. Leave the room, go back to work or another place away from the food
7. Read a book, listen to music, dance, do a crossword puzzle
8. Keep your hands busy, draw, carve, make jewelry, etc.
9. Drink lots of water, eat slowly, divide your meal
10. Use something other than food as a reward system, new clothes, new video, new
book, trip, perfume, spa-day, etc.
11. Bring food with you whenever you go to another persons house to eat. You will
be a thoughtful guest and you know you will have something healthy to eat
12. Adopt a dog and walk him often
13. Carry breath freshener or chew sugar free gum to keep your mouth fresh. This
will help you avoid eating.
14. Use meditation to help you relax and control stress
15. Go somewhere to celebrate, where you know there will be healthy food choices

It might help you to copy and carry this with you for a while to remind you that you need to
employ some coping mechanisms for better self-control.

Make conscious decisions to change your behavior. When you do, you will encourage even
greater changes. Success will result in more success. You will feel that you are no longer
treading water but moving forward with clarity and purpose.

137
Half the battle of winning is acting successful. Make the small changes and big ones will follow.
Act like the person that you want to be and you will become that person. Let your new
activities become a positive force for change.

Worksheet

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138

Breakfast: fat-free cottage cheese, peaches, and whole-grain toast, coffee/tea with fat-
free creamer = 1 carb, 1 fruit, 1 dairy

Snack: apricot yogurt crunch = 1 fruit, 1 dairy, 1 carb

Lunch: asparagus salad, chicken noodle soup = 1 veg., 1 carb, 1 protein

Snack: spinach and fig salad = 1 fruit, 1 veg.

Dinner: polenta with Portobello mushroom, herbed cauliflower, and grilled salmon = 2
veg., 1 protein, 1 carb



For Your Spirit:
We improve ourselves by victories over our self. There must be contests, and you must win.
~Edward Gibbon

139
Day 47 Eating Out

Today we are going to expand on our strategies for dining out. The first thing you should
understand is that the restaurant industry knows that extra fat equals extra taste, especially to
American taste buds.

Because of the inclination of chefs or cooks to put additional fat in food for taste, you have to
be proactive to make sure that you are not eating extra fat calories.

You simply must be assertive whenever going out to eat. You can politely, but very clearly
make your wishes known. Simply say something to the effect that you are on a very low fat
diet and cannot have added butter OR oils in your food.

You can even make up little cards that say something to that effect, and ask the waitperson to
give it to the chef/cook. Today with so many people trying to lose weight, this is not unusual,
nor is it bothersome to the restaurant staff.

The Internet is another wealth of information on eating out. Go to the web site of the
restaurant that you are going to and see if they list the fat content of some of their dishes. If
you dont see it you can send customer service an email and ask for the information and they
are usually happy to oblige.

Another site that will have good information for you is www.cspi.cc/. This is a consumer group
out of Washington, D.C., with great information about choosing healthy food in restaurants.

As far as Asian food goes, I like P.F. Changs China Bistro simply because they serve brown rice
and most others dont. They also have a lot of healthy choices that you can check out on the
Internet, with nutritional value and fat grams included.

Other food choices might include chicken and shrimps dishes without high fat sauces,
vegetables, sushi, or teriyaki dishes. Dont forget to ask; dont just assume it is healthy. Be
proactive and ask questions and dont be afraid to ask for a special order.

If eating Italian, opting for the marina sauce or red clam sauce is usually pretty safe. Stay
away from white, Alfredo sauces or meat sauces. Minestrone soup is a good choice, as well as
a big salad with low-fat dressing on the side.

Mexican food can be a challenge. Chicken and seafood burritos or enchiladas, without cheese,
is an option. Soft corn tacos with chicken or seafood are another good choice. I take my own
low-fat chips with me for the salsa. (No one has scolded me yet for bringing in outside food.)
If you dont feel comfortable doing this, use a soft corn tortilla for dipping into the salsa.

The main thing to remember is to be assertive! You are not the only one out there asking for
your food to be made healthier. Lots of people now request it, and restaurants are
accustomed to it.

With the oversized portions that most restaurants serve, remember to put half of it in a doggy
bag, or just order a salad and an appetizer, and maybe a side of vegetables.

Try to avoid sauces of any kind. Keep it simple. Grilled entrees with a salad or steamed
vegetables are best. Good terms on the menu include, grilled, poached, and steamed. Stay
away from menu items that include fried, sauted, stir fried, and crispy.

Look for the healthy heart sign on many menus, or many have a light symbol or description.
Dont just assume that it is light. Ask. There is no enforcement of what the menu advertises.
Stay vigilant!
140

If you are eating late, eat a small snack before going out to eat so that you are not famished
by the time you eat. Being hungry will break down your resolve to eat healthy.

Make certain you always order water or sparkling water with your meal. Drink this often and
eat slowly. Eat mindfully and enjoy every bite.

Worksheet

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Results:

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141

Breakfast: whole-grain bagel half, fat-free cream cheese, strawberries, coffee/tea with
fat-free creamer = 1 carb, 1 fruit, 1 dairy

Snack: fat-free cottage cheese, pineapple = 1 fruit, 1 dairy

Lunch: white beans & brown rice, green beans, tomato and cucumber salad = 2

Snack: cup of vegetable soup, whole-grain crackers = 1 carb, 1 veg.

Dinner: grilled sea bass, grilled zucchini, escarole salad with low-fat dressing, whole
-grain roll = 2 veg., 1 protein, 1 carb



For Your Spirit:
To strive with difficulties, and to conquer them, is the highest human felicity.
~ Samuel Jackson

142
Day 48 20 - 24 Grams of Fat

Studies have shown the overweight people tend to eat higher amounts of fat than do thin
people. In fact, when people ate the same amount of calories, but one group ate a higher
percentage of their calories from fat, they gained more weight than the group that ate a lower
fat diet.

The group that ate 20-25 grams of fat a day or less had better results in losing weight. This
can be challenging, but not that difficult, once you get used to not adding fat to your food.

Let me define fat here. Fat is any kind of oil or fat, whether it is olive oil or bacon fat.
Certainly the olive oil is much better for your heart and arteries, but for the sake of your diet,
we are going to limit it to 20-25 grams of any kind of oil/fat.

Keeping it this low will certainly help your heart and overall health. It is the easiest way to
watch your weight and your health at the same time.

Remember what we said about thermogenesis. Your body uses very little energy to convert a
fat into a fat, while it may use as much as 25 percent of a complex carbohydrates calories to
digest it.

High-fat foods also have been shown to have an almost addicting effect on people, causing
them to crave more and more high fat foods.

One study found that a high-fat diet appears to alter the brain biochemistry in a similar way to
drugs such as morphine. They say this is due to the release of opioids - chemicals in the brain -
that reduce the feeling of being full.

There are actually brain changes that are elicited by exposure to a chronic high-fat diet.
Studies by Dr. Sarah Leibowitz, a neurobiologist at Rockefeller University, New York,
showed that exposure to fatty foods might reconfigure the hormonal system to want more
fat. Her studies have shown that rats fed a high-fat diet become more resistant to leptin -
the hormone that stops eating. At the same time, levels of galanin a brain peptide that
stimulates eating and slows down energy expenditure increases. She thinks that early
exposure to fatty food could predispose children to always needing fatty products.
Of the many studies on successful dieters, a low-fat diet is the one most often used with
success. Switching to low-fat, high-fiber foods must become a way of life for it to work.

With todays wide variety of low-fat offerings, it is easier than ever to make healthy choices,
without losing too much taste.

What does low-fat eating look like? It means, rarely, if ever, eating red meats, never eating
fried foods and choosing salad dressings, sauces and gravies that are low fat.

By making some simple substitutions you can feel full have lots of energy and lose weight.
The key is to lower your fat intake.

Obviously fast foods are difficult to include on a low fat diet.

Look at an average Big Mac Meal:
MacDonalds Big Mac: 34 grams of fat
Small Shake: 10 grams of fat
Small Fries: 12 grams of fat
Total grams of fat: 56 grams
143

That is for ONE meal. Thats more than twice the amount of fat you should have in one day,
while trying to lose weight, much less one meal.

Tomorrow we will go over strategies for making your diet lower fat.

Worksheet

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Results:

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144

Breakfast: whole-grain pancakes with blueberries, skim milk, coffee/tea with fat-free
creamer or skim milk = 1 carb, 1 dairy, 1 fruit

Snack: fat-free popcorn, hot chocolate with artificial sweetener = 1 carb, 1dairy

Lunch: nicoise salad with balsamic vinegar, poached fish, and brown rice = 1 veg., 1
carb, 1 protein

Snack: cup of tomato soup, brown rice crackers = 1 carb, 1 veg.

Dinner: red leaf lettuce salad, grilled shrimp with green pepper and onions, spiced
peaches for dessert = 2 veg., 1 protein, 1 fruit



For Your Spirit:
Always bear in mind that your own resolution to succeed is more important than any one
thing.
~Abraham Lincoln

145
Day 49 Low-Fat Tips

Keeping your fat grams under 20-25 grams a day does take some planning and changing of
the way you eat and cook. The good news is that it is so much easier, now, that there are so
many low fat products out there.

The key to making low-fat food taste good is to add some spices. If you already like spicy
food, it will be easier, because making food a little spicy will compensate for lack of fat.

Once you get used to eating this way, you will not miss the fat. In fact you will find high fat
foods distasteful. Ive eaten this way for many years, and, although, I grew up on fried foods,
they no longer tempt me in the least. Chocolate is another story!

Buy a little fat gram counter book and keep it with you for quick reference.

Below are some low fat eating tips:

Use mustards instead of mayo or use fat-free mayo.
Spice up your food.
Keep plenty of low-fat, high fiber snacks raw veggies, low-fat popcorn, whole-wheat
pretzels, brown rice and whole-grain crackers.
Use salsa for flavor and as a dip; there is also a good variety of fat-free dips on the
market.
Add vegetables to everything.
Dont add oil to anything.
Use fat-free sour cream or evaporated skim milk instead of cream in cooking.
Use two egg whites instead of one egg.
Use bouillon as a soup base, sauce base or gravy base.
Use fat-free sour cream with baked potatoes.
Use no oil when stir frying
Choose low-fat or fat-free lunchmeats.
Use butter-flavored spray for seasoning vegetable or bread.
When ordering sandwiches out, ask for mustard, catsup, or salsa rather than mayo.
Always look for the low-fat, low-sugar version of any food.
Fill up on whole foods such as: fruits, vegetables, whole grains and high fiber.
Incorporate oat fiber into your diet, for example, in oat bran muffins or in casseroles.
To increase total fiber intake, look for the words "whole wheat" or "whole grain" near
the top of the ingredient list when buying breads and cereals. It will fill you up and
lower your cholesterol.
Trim all meats before cooking.
Dont use fats or drippings for gravies or sauces. Chill stock and take off congealed fat
before using.
Use low-fat methods instead of frying, like grilling, broiling, poaching, roasting.
Reduce or cut out the fat in your recipes by adding other liquids such as milk, soy milk,
wine, stock, etc.
Sautee or flavor your veggies in wine or a well-seasoned stock instead of using oil,
resulting in less salt being used also.
Consider being at least a part-time vegetarian. Vegetable proteins are processed by
the body much easier than animal proteins, thereby helping your body work much
more efficiently. Most vegetarian diets are low fat/high fiber exactly what your body
needs to loss weight.
Look at soy products like tofu, tempeh, and other meat substitutions like Boca and
Morning Star products as a meat alternative. Soy is an excellent source of protein
calcium, vitamins and minerals and is low in fat. The new products are very good and
readily available.
146
In coffee, use low fat or skim milk instead of non-dairy creamers containing saturated
fats. Skim milk powder also is very good.
Substitute brown rice and whole grain pasta for egg noodles.
Use fresh fruit for dessert instead of high-fat desserts.
When you buy or prepare soups and stews containing meat refrigerate them before
eating them. After refrigerating, skim off the congealed fat on the surface prior to
reheating.
Avoid:

o Fried foods.
o Sauces and gravies unless they are low fat or fat free.
o Regular salad dressing chooses low fat or fat free instead.
o Cheese that is more than 3 grams per serving.

Worksheet

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147


Breakfast: muesli with raisins, milk, coffee/tea with fat-free creamer = 1 carb, 1 fruit, 1
dairy

Snack: nutritional snack/meal bar, milk = 1 protein, 1 carb, 1 dairy

Lunch: low-fat corn chowder, jicama & orange salad, and low-fat whole grain roll = 1
fruit, 2 veg., 1 carb

Snack: eggplant pate, brown rice crackers = 1 carb, 1 veg.

Dinner: vegetable salad, grilled zucchini, and grilled pike = 2 veg., 1 protein



For Your Spirit:
The path to our destination is not always a straight one. We go down the wrong road, we get
lost, we turn back. Maybe it doesn't matter which road we embark on. Maybe what matters is
that we embark.
~ Barbara Hall

148
Day 50 Using The Food Label

Under regulations from the FDA and the USDA, the food label found on almost all
processed foods offers more complete, useful and accurate nutrition information than ever
before.
Even when restricting calories and portions, you can use the part of the food label called
the Nutrition Facts panel to make sure you get all the essential nutrients for good
health.
You'll find the serving size and the number of servings per package listed at the top of the
Nutrition Facts panel. The serving size affects all the nutrient amounts listed on the panel.
For example, if there is one cup in a serving and the package contains two servings, you
need to double the calories and other nutrient numbers if you eat the whole package.
Many items sold as single portions such as a 20-ounce soft drink, a 3-ounce bag of
chips, and a large bagel actually provide two or more servings.
If you check closely on the amount per serving section of the Nutrition Facts panel, you
can tell at a glance how many calories a serving has and whether a food is high in total
fat, saturated fat, cholesterol and sodium.
These are all items you should think about limiting in your diet. Pay special attention to
the total fat.
The Nutrition Facts panel also shows how much dietary fiber, vitamin A, vitamin C,
calcium, and iron are contained in a serving. These are nutrients you need for good
health. Look for servings high in fiber, preferably 2-3 grams preserving.
Also listed on the Nutrition Facts panel are the amounts of carbohydrates, protein, and
sugars contained in a serving. You can use the panel to compare the amount of total
sugars among similar products, and try to choose ones lower in sugars.
In addition to listing some nutrients by weight, the panel also gives this information as a
Percent Daily Value (%DV). The %DV shows how a serving of a food fits in with
recommendations for a healthful diet and allows you to make comparisons between
similar products.
For example, you can use the %DV figures to find out which frozen dinner is lower in fat.
Just look at the Percent Daily Value and see which is higher or lower in fat or any other
nutrient you are interested in."
Foods with 5 percent or less of the Daily Value are considered low in a nutrient, while
those with 20 percent or more are high in the nutrient.
The % DVs are based on a 2,000-calorie daily diet. But even if you eat less than 2,000
calories, the %DV can be used to determine whether a food is high or low in a particular
nutrient.
Use the label to know if you are getting the right amount of nutrients as well as restricting
calories and fat, which is important for weight loss.
149
The %DV gives you a frame of reference and can be used to make dietary trade-offs. For
example, if you eat a favorite food that's a little higher in fat at one meal, balance it with
lower fat foods at other times of the day.
Use some caution when choosing foods that are labeled fat free and low fat. Fat free
doesn't mean calorie free. To make a food tastier, sometimes extra sugars are added,
which add calories.
If it is fat free, check the sugar and fiber amount to make sure it is still a good option.
Fat-free Oreos are really not on our approved list.
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Results:

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150
Breakfast: Eggbeaters, grits, and mixed fruit, coffee/tea with fat-free creamer = 1
protein, 1 fruit, 1 carb

Snack: microwaved apple with low-fat cheese on it = 1 fruit, 1 dairy

Lunch: low-fat clam chowder, corn on the cob, and salad with chicken = 2 veg., 1
protein, 1 carb

Snack: raw vegetables with low fat blue cheese dip = 1 veg., 1 dairy

Dinner: steamed mussels with tomatoes, couscous salad, spiced red cabbage, glass of
wine or whole-wheat roll = 2 veg., 1 carb, 1 protein



For Your Spirit:
I will grow. I will become something new and grand, but no grander than I now am. Just as the
sky will be different in a few hours, its present perfection and completeness is not deficient, so
am I presently perfect and not deficient because I will be different tomorrow. I will grow and I
am not deficient.
~Wayne Dyer

151
Day 51 Glycogen

To understand why we promote a diet rich in complex carbohydrates as opposed to some of
the fad diets that promote high protein, we need to look at glycogen. Its the energy form of
storage that a carbohydrate provides.

A body will resist turning a carbohydrate to fat on your body. It will instead increase the
energy burning capacity of the body, which equals increasing the metabolism. The extra fat
that you eat will however be turned into fat your body.

High protein diets deprive a body of glycogen to get the body to burn fat as fuel, which usually
cannot be sustained for very long. These diets dehydrate the body and eventually fail, as the
body and brain demand carbohydrates, which is their optimal source of energy.

Trying to burn protein and fat as fuel can damage your nervous system, leach the calcium out
of your bones, and overburden your kidney and liver. Burning fat and protein, as fuel causes
the muscle to cannibalize its own muscle tissue, because it is the glycogen that spares the
muscle.

While burning carbohydrates, the body produces no toxic byproducts, but with protein as a
fuel, the body produces urea and ammonia as byproducts. These are poisons to the body, and
as it dehydrates itself to get rid of them, it pulls calcium and other minerals out of your body to
help neutralize them.

If we can control glycogen, we will control our weight, feel good and be healthy at the same
time. Whenever you eat a carbohydrate, it is stored at glycogen in the body for fuel most of
it in your muscles, while some is stored in your liver for quick fuel for the brain.

When you keep your complex carbohydrate level steady, your body will burn about 50 percent
fat from your body and 50 percent glycogen for energy. The key is NOT to add more fat to
your diet so that you will burn off the existing fat on your body.

As you empty your storage tanks of glycogen, the body burns more fat, as it is trying to store
more glycogen (the carbohydrates that you eat) to top off the its storage of energy.

Your body will crave less fatty foods, since it now needs glycogen to refill its tanks. This may
sound redundant, but the key seems to be to exercise for 45 minutes a day, while eating the
right foods.

Exercise, low-fat eating and eating complex carbohydrates are the keys to losing this body fat.
Obviously, eating too many carbohydrates will shut down the bodys fat burning system, since
it will now need to burn off the extra carbohydrates. Remember, the body is averse to store
complex carbohydrates as fat.

The body will, however, store any extra fat that you are consuming as fat on the body, as we
pointed out earlier. Eating the right kind of energy will make you feel better, look better, have
more energy, as well as having better mental capabilities.

Worksheet

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Breakfast: fruit smoothie, whole grain toast = 1 dairy, 1 fruit, 1 carb

Snack: banana shake = 1 fruit, 1 dairy

Lunch: soy hotdog on a whole-grain bun, low-fat coleslaw, and baked beans = 1
veg., 2 protein, 2 carb

Snack: raw vegetables with hummus dip = 1 veg.

Dinner: garden burgers bbq ribs, baked sliced potatoes, mixed green salad, and
mixed vegetables = 2 veg.,1 carb, 1 protein



For Your Spirit:
What I do today is important because I'm exchanging a day of my life for it.
~Anonymous

153

Day 52 Soy Protein
There are many reasons to include more soy into your diet, as well as eating less meat. I
would encourage everyone to try and start incorporating more soy into your diet. The health
and weight loss benefits are endless.
There are so many new and diverse meat substitutes, made from soy, that there is no excuse
for not having more soy in your diet. Garden Burger, Morningstar, Yves Veggie, and Boca are
just a few.
If you like burgers and hot dogs, this is the way to go guilt free! The protein in soy is higher
quality than meat to help you build a better body and burn more fat.
Eating less meat will keep you from ingesting so many hormones that the animals are fed to
gain weight and antibiotics the are fed for stress.
The health benefits and weight loss benefits of soy protein are extensive. Incorporation of soy
protein into the diet has been shown to be beneficial in the prevention and treatment of heart
disease, bone disease (osteoporosis), kidney disease and possibly even several types of
cancer. Research seems to indicate that soy protein aids in the prevention of breast cancer
also.
Soy contains more protein than milk without the saturated fat or cholesterol.
Soybeans are a complete protein because they contain all eight essential amino acids.
Due to its high fiber content, the addition of soy foods into a daily diet benefits any
weight loss program.
Soy protein contains high levels of a substance called Tyrosine, which helps to
maintain our alertness and mental energy without the need for excess calories. This
is beneficial for weight control.
Soy is a low-glycemic index food, which helps regulate blood sugar and insulin
fluctuations. This helps you to feel more satisfied and less hungry until your next
meal, which is beneficial for weight management and control.
As little as 25 mg of soy protein a day may decrease levels of LDL cholesterol and
triglycerides.
Certain studies into animal obesity seem to indicate that soy may stimulate the
metabolism, which may assist weight loss.
According to soy researchers at Iowa State University, "Isoflavone-rich soy may
reduce the tendency of additional fat deposition and prevent loss in lean tissue. Thus,
soy may assist weight loss and management.
Less fat consumption causes weight to decrease.
An added benefit from the soy is the phytoestrogens memory-enhancing effects.
Health Benefits of Vegetarianism
A vegetarian diet provides a variety of proven health benefits. Vegetarians have significantly
reduced rates of obesity, coronary heart disease, hypertension, type II diabetes, diet-related
cancers, diverticular disease, constipation and gallstones.
Being a vegetarian, I personally think that it helps take the emphasis off comfort food cravings.
You know that you are simply not going to eat a lot of the old food that you used to eat. You
can now start looking at food as a source of fuel and health, not comfort.

154
Health Benefits of Vegetarianism include:
A lower average Body Mass Index (BMI).
Lower total cholesterol concentration and help in prevent arterioscleroses.
A lower mortality from heart disease.
They also have a lower risk for some other diseases such as constipation,
diverticular disease, gallstones and appendicitis.
Soy reduces hot flashes and incidence of osteoporosis. In one study, the addition
of 45 g of soya flour reduced the number of hot flashes by 40 percent.
In Japan, where soy consumption is high, women have minimal menopause
problems and only about 16 percent of Western rates of breast cancer.
Clinical studies show significant reduction in pre- and post-menopausal breast
cancers in women eating high amounts of soy.
A vegetarian diet benefits those with asthma.
It helps lower blood pressure.
Reduces the risk of colon cancer.
Worksheet

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155




Breakfast: whole grain waffle, all fruit spread, and yogurt, coffee/tea with fat-free
creamer = 1 carb, 1 fruit, 1 dairy

Snack: fat-free cottage cheese, nectarine = 1 fruit, 1 dairy

Lunch: Chefs salad with low-fat turkey and cheese, low-fat tortilla chips = 1 veg.,
1 carb, 1 protein, 1 dairy

Snack: baby carrots with fat free dip = 1 veg.

Dinner: grilled boca burger on whole grain bun with lettuce and tomato, spinach
salad with low fat dressing = 2 veg., 1 protein, 2 carbs



For Your Spirit:
When you make a mistake, don't look back at it long. Take the reason of the thing into your
mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The
future is yet in your power.
~Hugh White

156
Day 53 Energy

Energy: We dont seem to have enough of it, and it is the biggest excuse for not exercising.
Yet in order to have energy you need to exercise. It seems to be a catch-22.

You must first realize that our bodies are built to carry a certain amount of weight, and, if we
overload them, they will have to work harder just to function, which is an energy drainer. Just
doing simple daily tasks will require more energy than it should.

Illnesses and injury due to being overweight also drains the systems energy reserve. As the
body adjusts to the extra weight, it has to work harder to fight disease or correct a physical
imbalance.

There are several ways to increase your energy, which will help you lose weight. Practice
regular aerobic exercise. When you perform cardiovascular exercise, muscles demand more
oxygen, through the blood, and the heart pumps harder to provide that blood.

As you get in better shape, your cardiovascular system becomes more efficient, and your heart
is able to rest more. This will give you extra energy. You will be able to walk, go up steps and
do other activities with greater ease.

Lack of physical strength will also cause a lack of energy. Muscle loss equals loss of energy.

The good news is that this can be turned around with resistance training. As it boosts your
metabolism, it will boost your get-up-and-go.

Sleep deprivation is another energy zapper. During sleep, your body repairs and
rejuvenates itself. Without enough sleep, the body simply cannot function effectively.
Inadequate sleep can also weaken the immune system.

As for weight loss, inadequate sleep inhibits the bodys nocturnal release of growth hormone.
This is your bodys natural steroid that helps you burn fat and build muscle.

Sleep deprivation also inhibits to production of leptin. Leptin is the hormone in the body that
tells us when we are full. Without the proper level of leptin, your body wont signal you to stop
eating, when it is full. You may notice that when you are tired you often overeat. This is the
hormonal cause of it.

Insufficient sleep may also cause us to reach for a candy bar for quick energy to offset our low
energy level. It is better just to get your eight hours worth. Learn to go to bed earlier, and
you may avoid the late night snacks also.

Dehydration is the next energy reducer. The human body in made up of almost 70 percent
water. It regulates our temperature, transports nutrients, and protects organs and tissue. In
fact, it has a major role in every bodily function.

In connection with weight loss, the body needs water in order to metabolize fat. Dehydration
means the deceleration of burning fat for energy.

We tend to be dehydrated because:
We eat too much sodium.
We dont drink enough water.
We eat too much protein.

Dont wait for thirst to kick in. Stop right now and drink some water. You will feel more energy
right away.
157

Excessive eating can also zap our energy. When you eat too much you are putting a burden
on your digestive system as well as your waistline. If your digestive system is overworked, it
will negatively affect your energy.

Stress and thinking in a negative manner will damage your level of energy and add to your
weight problems. Simply being optimistic will make you feel happier and more energetic.
Stress releases cortisol into your system. High cortisol levels and being overweight go hand in
hand.

Working out both aerobically and with resistance, getting more sleep, drinking more water,
not over burdening your digestive system, and thinking more positively will give your more
energy, and go a long way to help you lose weight.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________




158




Breakfast: fat-free cream cheese on a raisin whole-wheat bagel, coffee/tea with fat-free
creamer = 2 carb, 1 dairy

Snack: half of a grilled cheese sandwich with low-fat cheese, raspberries = 1 carb, 1
dairy, 1 fruit

Lunch: vegetable soup, salad with low-fat dressing, grilled chicken breast = 2 veg., 1
protein

Snack: half of a grilled cheese sandwich with low-fat cheese, cherries = 1 fruit, 1
dairy, 1 carb

Dinner: garden burger BBQ ribs, green beans, corn = 1 protein, 2 veg.



For the Spirit:
Success is not final; failure is not fatal: it is the courage to continue that counts.
~ Winston Churchill

159
Day 54 Test Your Fitness

Fitness tests are designed to quickly estimate a person's general fitness level and to act as a
standard for future testing. After taking the test, work out for a month or two. Then, take the
test again and evaluate the results.
It is sometimes tricky to do the test exactly as described. You just have to make sure you are
consistent, and do the exercise as close as possible the same way each time. Then use the
results as a benchmark for testing in the future. The table of results is based on doing the tests
a precise way, and may not be accurate if the tests are modified at all. Don't worry about this,
just try and improve your own score.
Seeing concrete results is often what we need to keep us motivated!
The test is divided into four sections. Do each part enough rest in between to fully recuperate.
Step test to measure aerobic endurance
Push ups to test upper body strength
Sit ups to test abdominal or trunk strength
Squats to measure lower body strength
Step Test
This test is designed to measure your cardiovascular endurance. Using a 12 inch high bench (or a
similar sized stair in your house), step on and off for 3 minutes. Step up with one foot and then the
other. Step down with one foot followed by the other foot. Try to maintain a steady four-beat cycle.
It's easy to maintain if you say, "up, up, down, down." Go at a steady and consistent pace. At the
end of 3 minutes, remain standing while you immediately check your heart rate by taking your
pulse for one minute. Compare your result to the chart below.

3 Minute Step Test (Men)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <79 <81 <83 <87 <86 <88
Good 79-89 81-89 83-96 87-97 86-97 88-96
Above
Average
90-99 90-99 97-103 98-105 98-103 97-103
Average 100-105 100-107 104-112 106-116 104-112 104-113
Below
Average
106-116 108-117 113-119 117-122 113-120 114-120
Poor 117-128 118-128 120-130 123-132 121-129 121-130
Very Poor >128 >128 >130 >132 >129 >190

3 Minute Step Test (Women)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent <85 <88 <90 <94 <95 <90
Good 85-98 88-89 90-102 94-104 95-104 90-102
160
Above
Average
99-108 100-111 103-110 105-115 105-112 103-115
Average 109-117 112-119 111-118 116-120 113-118 116-122
Below Average 118-126 120-126 119-128 121-129 119-128 123-128
Poor 127-140 127-138 129-140 127-135 129-139 129-134
Very Poor >128 >138 >140 >135 >139 <134
Source: Canadian Public Health Association Project.

2. PUSH UPS
Men should use the standard "military style" push-up position with only the hands and the toes
touching the floor. Women have the additional option of using the "bent knee" position. To do this,
kneel on the floor, hands on either side of the chest and keep your back straight. Do as many push-
ups as possible until exhaustion. Count the total number of pushups performed. Use the chart
below to find out how you rate.

Push Up Test (Men)
Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent >56 >47 >41 >34 >31 >30
Good 47-56 39-47 34-41 28-34 25-31 24-30
Above average 35-46 30-39 25-33 21-28 18-24 17-23
Average 19-34 17-29 13-24 11-20 9-17 6-16
Below average 11-18 10-16 8-12 6-10 5-8 3-5
Poor 4-10 4-9 2-7 1-5 1-4 1-2
Very poor <4 <4 <2 0 0 0

Push Up Test (Women)
Age 17-19 20-29 30-39 40-49 50-59 60-65
Excellent >35 >36 >37 >31 >25 >23
Good 27-35 30-36 30-37 25-31 21-25 19-23
Above Average 21-27 23-29 22-30 18-24 15-20 13-18
Average 11-20 12-22 10-21 8-17 7-14 5-12
Below average 6-10 7-11 5-9 4-7 3-6 2-4
Poor 2-5 2-6 1-4 1-3 1-2 1
Very poor 0-1 0-1 0 0 0 0

3. SIT UPS
161
How many crunch type sit-ups can you do in 1 minute? Count how many you can do in one minute
and then check the chart below for your rating.
Starting Position: Lie on the floor with your knees bent, feet flat. Your hands should rest on your
thighs.
Technique: Squeeze your stomach, push your back flat and raise high enough for your hands to
touch the tops of your knees. Don't pull with you neck or head and keep your lower back on the
floor.
1 Minute Sit Up Test (Men)
Age 18-
25
26-
35
36-
45
46-
55
56-
65
65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above
average
39-43 35-39 30-34 25-28 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below
Average
31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <9 <9 <7

1 Minute Sit Up Test (Women)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above
average
33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below
Average
25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <20 <7 <5 <3 <2
Source: adapted from Golding, et al. (1986). The Y's way to physical fitness (3rd ed.)

162

Squats
How many squats can you do? Stand in front of a chair or bench with your feet a shoulders-width
apart, facing away from it. Squat down and lightly touch the chair before standing back up. A
good-sized chair is one that makes your knees at right angles when you are sitting. Keep doing
this until you're fatigued. Write down how many squats you can do. After you work out for a
while, take the test again to see how much your lower body strength has improved.

Squat Test (Men)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >49 >45 >41 >35 >31 >28
Good 44-49 40-45 35-41 29-35 25-31 22-28
Above
average
39-43 35-39 30-34 25-38 21-24 19-21
Average 35-38 31-34 27-29 22-24 17-20 15-18
Below
Average
31-34 29-30 23-26 18-21 13-16 11-14
Poor 25-30 22-28 17-22 13-17 9-12 7-10
Very Poor <25 <22 <17 <9 <9 <7

Squat Test (Women)
Age 18-25 26-35 36-45 46-55 56-65 65+
Excellent >43 >39 >33 >27 >24 >23
Good 37-43 33-39 27-33 22-27 18-24 17-23
Above
average
33-36 29-32 23-26 18-21 13-17 14-16
Average 29-32 25-28 19-22 14-17 10-12 11-13
Below
Average
25-28 21-24 15-18 10-13 7-9 5-10
Poor 18-24 13-20 7-14 5-9 3-6 2-4
Very Poor <18 <20 <7 <5 <3 <2

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

163
_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







Sample of Daily Menu:

Breakfast: whole-grain cereal with milk and blueberries, coffee/tea with fat-free creamer

Snack: pear and fat-free cottage cheese = 1 fruit, 1 dairy

Lunch: mushroom & wild rice soup, Boston/bibb salad with turkey = 1 protein, 2
veg., 1 carb


Dinner: whole-wheat pasta with meatless burger, romaine hearts lettuce (red wine
optional) = 1 protein, 1 veg.,1 carb

Total = 2 proteins, 3 carbs (starchy,) 4 veg., 2 fruits, 2 dairy


For the Spirit:
Every man is the builder of a temple called his body.
~Henry David Thoreau

164

Day 55 Review of Goal Setting

Now that you have some experience with your weight control management, it is now time to
review your goals. No matter what your results have been, goals help keep you on track and
focused to accomplish your objectives.

Remember, making concrete goals and plans help keep you motivated and conscientious about
what you are doing.

Goals should always be re-evaluated every so often to help you with your self-assessment and
validation.

The following is intended to help you review and restate your goals:

I am going to lose_________________lbs. or inches over the next _____________.
I am going to do this by: (explain how you will lose the weight)
___________________________________________________________________________
___________________________________________________________________
Losing weight will make me (how you expect your life will change)
___________________________________________________________________________
___________________________________________________________________
I will lose ____________lbs a month (dont go more than 1-2 lbs. a wk)
I will keep the weight off by: (what methods you will use to keep weight off)
___________________________________________________________________________
___________________________________________________________________
I will lose the weight by _______________ (Date) Be Realistic!

What have I learned by my successes and failures so far?
___________________________________________________________________________
___________________________________________________________________________
_______________________________________________________________

Part II
These are the goals you answered in lesson 12. This worksheet is designed to make you really
reflect and put down in writing what is important to you and how your weight loss fits in to the
scheme of your life. How have your answers changed and what have you learned?

Try to take the time and write them out again.

_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
165
_______________________________________________________________________
_______________________________________________________________________
4. What are my worst eating habits and what can I replace these habits or foods with that
will benefit my weight loss?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
11. Do I expect to lose weight, and, if not, why?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
13. Am I willing to do these things, and, if not, why?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
14. How can I improve my own positive self-image?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
166
_______________________________________________________________________
_______________________________________________________________________
every respect?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
19. Do I need the approval of others? And if so, how can I change this so that I need only
________________________________________________________________________
________________________________________________________________________
________________________________________________________________________
20. What questions or statements can I add to this that will help keep me motivated and
will help me maintain a positive self-image?
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________
_______________________________________________________________________

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________
167








Breakfast: protein fruit smoothie, half whole-wheat raisin bagel, coffee/tea with fat-free
creamer or skim milk = 1 protein, 1 fruit, 1 dairy

Snack: apple with fat free cream cheese = 1 fruit, 1 dairy

Lunch: low-fat hot & sour soup, low-fat stir-fried vegetables over brown rice = 1 veg.,
1 carb

Snack: the other half of vegetables over brown rice = 1 veg., 1 carb

Dinner: roasted chicken with vegetables & new potatoes, artichoke hearts, (wine-
optional) = 1 protein, 2 veg., 1 carb



For Your Spirit
Change is constant. Learn to go with its flow, whether it's peaceful or difficult.
~C Myss

168

Today we will do a quick review of some key points on weight loss and management that we
have covered, so far. Although we have tried to keep the lessons short, sometimes they can
still be a little difficult to grasp all at once. This will hopefully jog your memory as to some of
the more important aspects of this program so far.

Be aware and bag part of your oversized meal or portions.
Fidget whenever possible. Move more in whatever you do.
Monitor yourself-weight or measurement.
Use your worksheet or a food diary everyday.
Eat complex carbohydrates, not simple carbs.
Eat at least every fours hours.
Eat slowly and chew well.
Drink lots of water.
Exercise, both aerobically and with resistance.
Strategize for the situations for which you are most vulnerable.
Dont eat late at night.
Dont hang on to guilt Let it go. Get back on the program.
Use positive visualization.
Dont use food as a reward or comfort.
Be kind to yourself. Talk nice to yourself and about yourself.
Set tangible goals for yourself; review and revise them often.
Use food labels as a tool to evaluate nutrition.
Use stress management tools: breathing, visualization, exercise.
Thou shall not eat fast foods.
Be prepared Take healthy foods with you.
Take responsibility for your life.
Use positive activities to replace bad eating habits.
Make your environment diet friendly.
Use portion control occasionally measure your food.
Use self-control and build on it.
Stay motivated with exercise. Use variety. Make it a habit.
Have a support person or people.
Beware of saboteurs.
Avoid junk food and overly processed foods.
Include running or walking in your exercise program.
No matter how many times you fail, you can still succeed. Learn from mistakes.
Eat smaller amounts more often.
Fat is turned into fat very easily, so keep it low.
Plan your exercise like an athlete would. Be an athlete.
Understand that frustration is normal and will fade. Keep with your program until
it does.
Our bodies were meant to move, so move it.
Use coping mechanisms for high-risk situations.
Raise your metabolism through resistance and aerobic exercise.
Be assertive when eating out. Be alert for hidden fat.
Eat more soy. Eat less meat. Eat more fish. Eat no red meat.
Get plenty of sleep.
Ignore food advertising. Its everywhere and they dont care about your health
just your money.
Adopt a pet. It will get you out more (if its a dog). But any pet will help de-
stress you and will love you unconditionally. See yourself through their eyes and
you will love yourself more.

Worksheet
169

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: Eggbeaters or scrambled egg whites with low-fat cheese, grapefruit with
sweetener, coffee/tea with fat-free creamer = 1 carb, 1 dairy, 1 fruit

Snack: half of a low-fat tuna sandwich on whole-wheat bread, milk = 1 carb,
protein, 1 dairy

Lunch: bouillon soup, chopped vegetable salad with low-fat dressing, and whole-grain
pasta marinara with low-fat Parmesan = 1 veg., 1 carb, 1 dairy

170
Snack: half of a low-fat tuna sandwich on whole wheat bread, apple = 1 fruit,
protein, 1 carb

Dinner: garden burger meatloaf mixed green salad, green beans, baked potato =1
protein, 2veg., 1 carb


For Your Spirit:
Send out love and harmony, put your mind and body in a peaceful place, and then allow the
universe to work in the perfect way it knows how.
~Dr. Wayne Dyer

171
Day 57 The Weekend Eater

Many of us watch our food intake, and are even pretty consistent about exercising throughout
the week, but when the weekend comes, all bets are off. Theres happy hour, late night
eating, socializing with food, and all willpower seems to go out the window.

Weekends take some special strategy to keep from undoing all the progress that you have
made so far during the week. This takes a little planning. Start by writing down your weekend
activities.

You know when you are vulnerable to bad eating patterns so, decide BEFORE the event, how
you will handle it.

For example, if you go to happy hour with the same group every Friday and you drink
margaritas or another sugary type of drink, decide NOW that you will have wine or something
with club soda. Sugar drinks like these can have 500 calories EACH!

Add chips and dip and you have gained a pound in just one night! All of your hard work from
the week before is down the drain in just one night.

Remember; order something healthy from the menu to snack on, if you must snack; Steamed
vegetables, salad, shrimp cocktail, etc. Drink water or club soda on the side.

Remember nothing tastes as good as being thin.

As you plan your weekend out, separate each activity that might cause you difficulty, and write
out your solution for it. If you cant think of a solution, email me and I will give you one. This
little bit of planning will reap big rewards.

Planning it out, plants it in you mind and subconscious, so that you will be more likely to stick
with your plan. You will have a solution before you have the dilemma.

Commit to working out on the weekend, no matter what! Get your support person to remind
you to stick with you workout plans, or schedule a time with a friend to workout with them on
the weekend.

If you are a homebody, but tend to watch movies with snacks, you are susceptible to mindless
eating. This happens to be one of my own danger areas. The solution is to make sure you
have lots of low-calorie, low-fat snacks available to you: carrots, celery, fruit, hot air popcorn,
salsa and fat-free dips as your strategy foods.

Have lots of bottled water on hand for drinking. If you are drinking a beer or two, at least try
to drink a bottle of water in between. Try to spend part of the movie doing leg lifts, sit-ups or
pushups.

Binge-type overeating usually takes place on weekends. This is when you are more likely to
give in to your cravings. When you feel a craving, try sipping water. Sometimes your body is
just dehydrated.

Next, try waiting 15 minutes or so, before acting on them. The craving may ebb by itself. If
that doesnt work, try distracting yourself with a little project for the next 15 minutes. Finally
analyze the craving. Analyzing it will sometimes take away its power. If you still give in to it,
you will at least have thought it out, and will probably not binge. Then consider what you have
learned from it and let it go.

172
Try to keep your blood sugar level by not skipping your snacks, and you will have an easier
time of not giving in to temptation. Always ask yourself, "Is this part of my weight solution or
is it part of my weight problem?"

Being bored or lonely on the weekend can lead to eating food for comfort. Call a friend for
support or your support person. Try getting out of the house and taking a hike (this is where
having a dog is helpful). Having pets can keep you from feeling lonely.

Other solutions might include taking a hot bath, do some yoga, go to the gym, take up a new
hobby (one that keeps your hands busy), do some gardening, go to a museum anything that
will keep you busy and your mind off food.

Sometimes it is helpful to make a list of things you can do to distract yourself from food.
When you feel the need to munch, pull the list out and see what you can do instead.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________






173


Breakfast: whole-grain waffles with blueberries, skim milk, coffee/tea with fat-free
creamer or skim milk = 1 carb, 1 dairy, 1 fruit

Snack: fat-free popcorn, hot chocolate with artificial sweetener = 1 carb, 1dairy

Lunch: spinach salad with balsamic vinegar, grilled white fish, and brown rice = 1

Snack: cup of white bean soup, brown rice crackers = 1 carb, 1 veg., protein

Dinner: red leaf lettuce salad, grilled chicken with red peppers and onions, spiced
pears for dessert = 2 veg., 1 protein, 1 fruit



For Your Spirit:
Trials, temptations, and disappointments all these are helps instead of hindrances, if one
uses them rightly. They not only test the fiber of character but strengthen it. Every conquering
temptation represents a new fund of moral energy. Every trial endured and weathered in the
right spirit makes a soul nobler and stronger than it was before.
~ James Buckham

174
Day 58 How To Get More Out of Your Worksheet

If you cant understand why you are not losing weight, and you are sure that you are not
overeating, write down absolutely everything that you eat for the next 5 days..

You may see that your portions are too big. Perhaps you are eating more bite size candy bars
than you thought. Your snacks may have been more like full sized meals.

When you write down the food you are eating, you become more aware of your choices, and
why you choose what you do. This gives you the impetus for change.

This is a great way to get a handle on, specifically, what is stopping you from losing more. It
can get you back in control, quick.

Weve already gone over your worksheet, but let me stress the positive effect it can have on
your success. Four separate studies have shown proof that people who self-monitored, and
kept their food diaries, lost 89 percent more weight and kept it off for at least 18 months.

Ive heard all the excuses. Im too busy; its boring; I do it in my head. My answer is always:
do it anyway on paper because it does work. If you dont like the one in this book, use
another one. The bookstore sells lots of them. You can even use a blank notebook.

If you dont like counting fat grams, count calories. Experiment and find a system that works
for you.

Keeping a food journal will help you detect your emotional danger areas or eating behaviors
that are sabotaging your weight loss.

Below are a few behaviors and solutions that the food journal may be able to clarify.

You overeat at home but not away from home. You need to become involved
with more outside activities. Join a gym or fitness center. Sign up for continuing
education. Read at the library or even a bookstore. Do as many outside activities as
possible.
You dont eat every four hours. This may be why you over-eat at meals. Eat your
healthy snacks.
You overeat at your meals. You must find away to slow down and eat more
mindfully. Try dividing you meal and eat half at your meal and the other half at least
30 minutes later. Make sure you drink a lot of water in between.
You graze nonstop. Make sure you have lots and lots of frozen and canned
vegetables, as well as fresh vegetables for snacking. Try snacking on green beans
and other low-calorie vegetables to reduce your snacking urges.
You eat when emotionally distressed. Write out your feelings, and then exercise
to burn off the stress and frustration. Adopt a pet that understands and loves you.
Sweets are your ruin. Try fruit or some artificial sweetener in cocoa.

You can see a lot of potential for using your worksheet, but the most important reason is that it
keeps you honest. If you arent honest with yourself, you will feel guilty and eventually stop
trying.

It also gives you a sense of control. The act of writing it down gives you the power of
organization. We are so often out of control with our diet, that having this control is very
important, both consciously and sub-consciously.

Things to be aware of when writing on you worksheet:

175
What you eat.
Where you eat.
Where you prepared?
Emotionally, how you felt.
Calories or fat grams eaten.
Water.
Did you stay within your guidelines?
Hunger or emotional eating?

You should carry it with you, if possible, to make notes on. If you wait until the evening or
next day, you may forget. You will become much more aware of your eating and will
hopefully stop the mindless eating.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







176

Breakfast: mushroom (egg white or Eggbeaters) omelet, orange slices, coffee/ tea with
fat-free creamer or skim milk = 1 protein, 1 veg., 1 fruit

Snack: whole-wheat raisin toast with fat-free cream cheese = 1 carb, 1 dairy

Lunch: ratatouille and vegetable pilaf (made with brown rice) = 2 veg., 1 carb

Snack: fat-free cottage cheese, peaches = 1 dairy, 1 fruit

Dinner: smoked salmon, wild rice, eggplant, (wine-optional) = 1 protein, 1 veg., 1
carb



For Your Spirit:
You must be the change you wish to see in the world.
~Mahatma Gandhi

177
Day 59 Making A Contract With Yourself

Although I touched briefly on this in previous lessons, today we will expand on the weight loss
contract. This is a contract that you make with yourself, and witnessed by a third person,
preferably your support person.

This is an incredibly effective tool, but should not be done without a lot of thought and
consideration, because breaking a contract with yourself can be emotionally painful.

Your intent will manifest itself in your contract with yourself but you must be true to yourself.
Your word to yourself must be valuable and sincere.

A contract with yourself has great power, if you are loyal to your word. Are you the kind of
person who would not dream of breaking your word to someone else? Then you must show
this same dedication and honesty, if you make a contract with yourself.

The key is that you must be committed to the contract, or it is better not to go into it. We
should hold ourselves to the same standards that other people hold us to, and by which we
hold other people.

You start by saying that you are going to take responsibility for your actions, and will abide by
the contract. Then decide what you are going include in this contract.

Start simple. Maybe, you will put in your contract that you will walk 4 times a week for the
next month and you will not eat ice cream (or whatever your big temptation is) during this
time. Start small, and build up to bigger contracts, when you fulfill this one.

Be specific. Dont just say, "I will lose 10 pounds next month." That is an intangible, which is
more of a wish than a concrete plan.

Stick with the kind of actual tasks that can be measured, as to whether you did or did not
complete. Stay away from vague ideas or indefinable tasks such as, "I will exercise more."
More than what?

Write your contract out, being precise and having a time limit on the contract; say for the
next month or 30 days. Hopefully, if you make it for at least 30 days, you will give yourself a
better chance of it becoming a habit.

After you write it out, sign it. Now give a copy of your contract to your support person or
someone in your family whom you care about and who cares about you.

The most important thing is to treat this contract with respect and reverence. You should hold
yourself to a higher standard than you hold others, not a lower one.

If you start to slip, remember that you are under contract, and you must at the very least fulfill
this contract before you fall back into your old ways. That is why the contract should not be
for an indefinite period of time.

Remember be specific. These are just a few ideas. Use what you want for YOU.

I will walk/exercise 4 times a week for at least 30 minutes each time for a
week/month.
I will eat at least 4 servings of vegetables every day for a week/month.
I will not drink any regular soft drinks for a month.
I will not eat any fast food for a week/month.
I will drink 8 glass of water a day for a month.
178
You get the idea. Write it out and have it witnessed.

How you feel about yourself is reflected in your word. It can lead you to great rewards in
whatever you do in life. You can lift yourself out of the quagmire of mediocrity where we all
sometimes live as substitute for the real life we want.

Worksheet
Weight? ____________________________ Is it weigh in day?
Breakfast What? ____________________ Where?
______________________________________________________
Snack What? ____________________
Am I prepared? _________________________________________________
Lunch What? ______________________ Where?
______________________________________________________

Snack What? ____________________
Am I prepared? ________________________________________________

Dinner What? _____________________ Where?
______________________________________________________
(Remember, If eating out, get menu online or call ahead to get menu and have a healthy dish
picked out before you get there to avoid impulse selection.)




Results:

What I did right_________________________________________________

What I could improve on_________________________________________




How to improve or make more time. ________________________________

Visualization-What time & how long? _________ AM _________ PM
179


Breakfast: grapenuts, blueberries, milk, coffee/tea with fat-free creamer= 1 carb, 1 fruit,
1 dairy

Snack: nutritional snack/meal bar = 1 protein, 1 carb

Lunch: low-fat clam chowder, chefs salad (low fat), and low-fat whole-grain crackers
= 1 protein, 1 veg., 1 carb

Snack: tuna pate, on celery sticks, apple = 1 veg., protein, 1 fruit

Dinner: vegetable salad, grilled zucchini, and low fat veggie lasagna = 2 veg., 1 carb,
1 dairy



For Your Spirit:
Stand up to your obstacles and do something about them. You will find that they haven't half
the strength you think they have. ~ Norman Vincent Peale

180
Day 60 Emotional Health
Emotional eaters tend to be reactive to external events and manifest this reaction through
overeating or eating comfort food. Since emotional eating is perhaps the most common
overeating trigger, we are going to look at more constructive emotional responses to negative
or hurtful situations.

In shifting your response, you will free yourself from the destructive psychological
programming that usually sends you into a tailspin. The stressful emotional reaction is what in
turn causes the overeating.

The first tactic you can take to upsetting events is simply not to take it personally, no
matter what it is. If someone criticizes you for something anything, know that the problem
is not you.

As soon as you react negatively to their remarks, you have accepted the toxin and have
agreed to let it poison you. In almost all cases, insults and hurtful remarks are all about the
person who is saying them.

It is about their insecurities, their inadequacies, and their emotional pain. Feel sorry for them,
but dont let them poison you and bring you down with them.

Just because someone offers you a gift of poison, you dont have to accept it. If you do accept
it, it becomes your poison. This is the kind of emotional virus that sends us to food for
consolation.

Being attacked personally makes us defend ourselves, either outwardly or inwardly, if we react
to the attack. What if you were able to take a compliment or insult with the same reaction?
Nobody would have the control to ruin your day again ever.

You would no longer be a slave to the emotions of hate, fear, anger or sadness. You would
own your life and the emotions that make you feel good.

Program yourself to edit out external perceptions from others. It is all about them and nothing
about you. The fact is that you probably have no respect for those people. So why let them
control your life in any way?

Emotional eating is such a powerful trigger that unless we can see the madness in our
emotional reactions, it will be hard to resist the quick food fix.

We tend to become addicted to this kind of emotional distress. Think of how often you bond
with other people over it. Notice how we talk to each other: Did you hear what he said to
me? Ive been treated so unfairly. And so on
181

We ask each other for validation of our suffering and misuse. If we just can learn to look past
the words and not take anything personally, we can probably reduce 95 percent of all of
our emotional suffering. This will in turn leave us calmer, happier and without our biggest food
trigger.

Healing emotionally sometimes means letting go of those who refuse to treat you with respect.
If you cant walk away, you can make yourself immune to their unkindness, by not accepting
it. Think of the power that comes with not returning destructive emotions with more harmful
emotions.

You are making an agreement with yourself to be free of the baggage that holds you back
emotionally everyday. Stop spending your emotional currency on maintaining old resentments
or grudges.

Let yourself be free to nurture yourself emotionally and physically. Use your positive
visualization and just let go of the past. Without the frustrations and pain, we dont need
comfort food to nurture or console us. We have ourselves and our strength within!

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:
182

What I did right_________________________________________________








Breakfast: breakfast bar, skim milk, and banana, coffee with fat-free creamer = 1 dairy,
1 fruit, 1 carb, 1 protein

Snack: fat-free cream cheese and half of whole wheat bagel = 1 carb, 1 dairy

Lunch: cup of vegetable soup, soy hamburger on lettuce and tomato & whole wheat
bun = 1 veg., 2 carbs, 1 protein

Snack: cup of black bean soup = protein

Dinner: red leaf lettuce salad, grilled squash, snow peas, grilled sea bass, spiced pears
= 2 veg., 1 protein, 1 fruit



For Your Spirit:
We cannot tell what may happen to us in the strange medley of life. But we can decide
what happens in us how we can take it, what we do with it and that is what really
counts in the end. How to take the raw stuff of life and make it a thing of worth and beauty
that is the test of living.
~ Joseph Fort Newton

183
Day 61 Demanding More of Yourself

Sometimes we get in the habit of sleepwalking through life. We do our work only as well as we
need to, or we are content to watch life pass us by, rather than doing and being what we want.

What if we decided today that we were going to do our best in absolutely everything that we
do? How would it change your perception of life?

If you gave 100 percent at work, as well as every other part of your life, doing your best would
take on a new meaning. Think about how that would affect your diet and exercise.

No longer, would you let yourself off the hook if you didnt feel like exercising. You would
certainly take the time to buy nutritious health foods rather than mindlessly eat fast food junk.

Think about how not giving your best drains you emotionally. You are burdened with
frustrations, guilt and regrets. How many times do you think: I should have done this or that?
If you always do the best you can, you will have far fewer of those thoughts.

Get in a habit of asking yourself: Am I doing my best? When you are tempted to skip
exercise class, ask yourself this question. When you are tempted to eat that bag of cookies,
ask this question.

Sometimes, rather than harping about exercise and diet, it is simply easier to make a shift in
overall thinking. By deciding to do your best in all things, you dont have to make any
distinctions, and it may be an easier commitment.

How would you feel if you always gave your highest effort? Doing your best, also, means living
your life to the fullest living joyfully and happily.

Does using food emotionally bring joy and happiness? No because it is not healthy for you,
and doing you best means doing things that are good for you.

When you do your best at work, this doesnt mean being a workaholic and working for a big fat
paycheck. It means doing good work, because doing good work is the right thing to do. Even
if no one appreciates you, you will feel good emotionally because you have fulfilled your
contract with yourself to be your best.

When you decide you are going to eat right and exercise, you will do it because your
agreement with yourself to do your best demands it of you.

This shift in thinking frees you to enjoy doing the things that used to seem like chores. When
you always give your best, you are doing it to please YOU, not other people. You are doing it
without restraint as part of your idea of living freely.

Its about doing things mindfully, for the sake of doing them. When taking a walk, look around
and see how much joy you can get out of the walk. Be thankful for your legs, appreciated your
ability to do this activity.

Give yourself permission to transform your being. To change your attitude about life, your
body and mind. Be patient with yourself, but always keep in the back of your mind the
promise of doing your best.

You express your love and appreciation for yourself, when you respect yourself enough to do
the best that you can. It is a type of autonomy that no one can take from you. Success or
failure is only measured by the present by doing the best you can now.

184
By shifting your attitude to make this a general directive in all that you do, you will free
yourself to take the necessary steps to be the best you that you can be.

Worksheet
Weight? ____________________________ Is it weigh in day?
Breakfast What? ____________________ Where?
______________________________________________________
Snack What? ____________________
Am I prepared? _________________________________________________
Lunch What? ______________________ Where?
______________________________________________________

Snack What? ____________________
Am I prepared? ________________________________________________

Dinner What? _____________________ Where?
______________________________________________________
(Remember, If eating out, get menu online or call ahead to get menu and have a healthy dish
picked out before you get there to avoid impulse selection.)




Results:

What I did right_________________________________________________

What I could improve on_________________________________________




How to improve or make more time. ________________________________

Visualization-What time & how long? _________ AM _________ PM

185

Breakfast: omelet with baked apple, coffee/tea with fat-free creamer = 1 protein, 1 fruit

Snack: snack bar, milk = 1 protein, 1 carb, 1 dairy

Lunch: red leaf lettuce salad with mushrooms and low-fat dressing, pizza on whole-
wheat pizza dough & low-fat cheese topped with vegetables = 2 veg., 1
carb, 1 dairy

Snack: cup of tomato soup, whole grain crackers = protein, 1 carb

Dinner: Boston salad with fruit and shrimp, chicken consomm, whole grain pasta
with red sauce = 2 veg., 1 protein, 1 fruit, 1 carb



For the Spirit:
My philosophy is that not only are you responsible for your life, but doing the best at this
moment puts you in the best place for the next moment.
~Oprah Winfrey

186
Day 62 Caffeine and Your Diet

There seems to be a lot of misinformation about caffeine and whether it is good for you or not.
Obviously, if your doctor has told you to avoid caffeine, or you know that you have sensitivity
to it, then you should not ingest it.

For the rest of us, it can be instrumental in weight loss. Caffeine has a similar structure to
andenosine. Andenosine actually calms us and makes us sleepy. When caffeine bonds with
andenosine, it blocks andenosine from calming the excitatory neurotransmitters of the brain.

Caffeine can behave as an appetite suppressant, if you dont add sugar to it, or eat a pastry
with it. It can also increase you metabolic rate, and help release stored fat as energy.

Caffeine increases the level of fatty acids in the blood. Athletes have long used caffeine before
endurance events, such as the marathon, to burn more fat as fuel for the event.

The conversion of fat to energy becomes more efficient by about 30 percent when taken prior
to exercise. Taking it, before exercise or athletic events, can also reduce feeling of fatigue or
boosts mental alertness.

The caffeine-enhanced fat breakdown can only occur during exercise. Caffeine enhances
neuromuscular transmission on a cellular level. This improves skeletal muscle contractility.
While the fat is being burned, glycogen and glucose are being reserved, allowing blood sugar
levels to remain higher for longer.

Higher glucose levels ward off hunger. This is why coffee is popular among students and think
tankers. The brain functions exclusively on glucose, and higher blood sugar levels facilitate
thinking.

Almost all major health organizations have give caffeine a clean bill of health, including the
surgeon general, the U.S. Food and Drug Administration and the American Medical Association.
The latest research and conclusions are that caffeine in moderate consumption (3 cups of
coffee a day) poses no health risks.

Other good sources of caffeine are green tea and guarana. Guarana, from Brazil, is a
caffeinated herb often taken for energy and endurance. It is used in Brazil for a caffeinated
drink, the way coffee is here in the U.S.

Green tea has some additional health benefits know as polyphenols, which contain powerful
antioxidants. Initial studies show that green tea may prevent cancer of many kinds, as well as
reducing cholesterol and high blood pressure.

Again let me reiterate, that those with caffeine sensitivity, people on certain medications,
pregnant or breast-feeding women, or people with other health problems should consult with
their doctor before drinking caffeinated beverages.

Although some people use the phrase caffeine addiction, there is no real evidence of it. The
effects of caffeine are transient and it does not accumulate in the body. Some people do
experience a type of temporary withdrawal in the form of headaches and fatigue if they are
heavy caffeine consumers and quit suddenly.

So if you have no sensitivity to caffeine you may want to include it in your exercise regime, or
for that mid-afternoon lift, instead of a candy bar.

187
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: whole-grain cereal, blackberries, and skim milk, coffee/tea with fat-free
creamer = 1 dairy, 1 carb, 1 fruit

Snack: fat-free yogurt, papaya = 1 fruit, 1 dairy

Lunch: soy hotdog on whole-grain bun, low-fat coleslaw = 2 veg., 2 carb, 1 protein
188

Snack: shrimp salad = 1 protein, 1 veg

Dinner: Portobello stroganoff on whole-grain noodles, artichoke hearts, and endive
salad = 2 veg., 1 protein, 1 carb



For Your Spirit:
Our intention creates our reality.
~Wayne Dyer

189
Day 63 Stretching & Your Exercise Program
Stretching is an important part of your exercise program. Because it doesnt contribute to
calorie loss as much as aerobic or resistance, it is often overlooked.
What stretching does is make us feel better and more relaxed. It also helps to reduce injuries,
as well and improves our strength and makes movement easier. This is especially important if
you are carrying extra weight.
There are basically two types of stretching: Passive and Dynamic. Passive is a static type of
stretch, usually held for several seconds. Dynamic is done through active movement, such as
arm swings or leg kicks.
Being flexible means that you are able to use muscles and joints through their full range of
motion. Stretching helps sustain your range of movement, making all physical activity easier to
do.
Stretching increases flexibility by elongating the cells in your muscles fibers as you stretch.
Even after returning to a resting position, the cells remain lengthened, which allow for a
greater range of motion.
Stretching is important to bone, joint and ligaments, as well as muscles. Everyone should
include stretching into their exercise routines. Stretching helps produce and keep lubricants
between the connective tissue fibers, making one more flexible.
Good flexibility is crucial for proper posture and good posture makes you look and feel thinner
This test comes from the Reader's Digest Guide to Family Fitness, by Charles T.
Kuntzleman.
Remove shoes and socks and sit on the floor with your legs in front and feet touching the wall.
Without bending your knees, slowly reach forward as far as you can, attempting to touch the
wall as you bring your forehead to your knees. Do not jerk or bounce. Once you feel a tug,
hold that position while you concentrate on relaxing your muscles. Stretch a bit farther,
stopping when you feel a second tug. Hold for five seconds, noting how far you reached.
Excellent: Palms flat against the wall
Good: Knuckles touch the wall
Average: Fingertips touch toes or wall
Fair: Fingertips are one to three inches from toes
Poor: Fingertips are four or more inches from toes
These are stretches you can do at any time:
Before getting out of bed in the morning, stretch your legs and stretch your toes
forward and back. After getting out of bed, stretch your arms as high as you can
over your head and behind your back.
Shrug your shoulders high and release. Bring one shoulder at a time up, squeeze
and release. Rotate your shoulders in circles, clockwise and counterclockwise.
Lift your arms as high over your head as possible. Stretch to one side and then
the other. Drop one arm and stretch one arm over the head and then the other.
Clasp your hands behind your back. Slowly bring your arms up. Bend over and
lean your upper body slightly forward as you lift your arms.
190
Lift your right arm over your head and put your right hand between your shoulder
blades. With your other hand gently push your elbow downward. Hold for 15-20
seconds, and then switch arms.
Place your right hand on your left elbow and gently push your left arm across
your body. Hold for 15 seconds, and then switch arms.
This one can be done sitting in chair or cross legged on the floor: Twist your
upper body to the left a couple times and then to the right, holding for 10-15
seconds each time.
While you sit, with one leg stretched out, slowly bring the head toward the knee.
Hold for 15-20 seconds. Repeat to other side.
To stretch your ankles, make circles with your feet. Then try standing on tiptoes,
repeat several times.
Do standing push-ups by leaning against a table or counter and pushing yourself
away while keeping your feet still.
Stand on one foot (hold on to something for support) while grabbing the other
foot behind you (stretches the front thigh muscle).
As a Yoga teacher, I believe flexibility is as important to your fitness routine as cardiovascular
endurance and muscular strength. Yoga is an emotionally uplifting and approach to increasing
your flexibility while finding an inner serenity. This inner serenity will help your weight-loss
program in many ways, including calming your external impulses for emotional eating.
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________



191





Breakfast: fruit plate, yogurt, whole-grain half bagel, coffee/tea with fat-free creamer =

Snack: whole-wheat raisin bread, fat-free cream cheese = 1 carb, 1 dairy

Lunch: low-fat fish sticks with fat-free tarter sauce, chopped salad, and baked beans
= 2 protein, 1 veg.

Snack: low-fat stir-fried vegetables = 1 veg.

Dinner: grilled salmon on salad, whole-grain roll, spiced peaches =1 protein, 1 veg., 1
carb, 1fruit



For the Spirit:
Happiness is different from pleasure. Happiness has something to do with struggling and
enduring and accomplishing.
~George Sheehan

192
Day 64 Persistence

One of the most important traits you need for weight loss is persistence. You probably
remember about how almost all successful dieters also had many failures before they finally
were able to stick with a weight loss program and succeed. If they had just given up, and not
tried anymore, they would have never enjoyed the health benefits and feelings of being slim
and fit.

No matter how many times you fall off the proverbial scale, it is never too late to get back on.
It takes strength of character to get back on the scale after a binge, the holidays or some other
stressful time that has derailed your diet.

You may have undone two weeks worth of dieting in just a day or two, but if you get back on
the scale, and begin again on your program, at least, the damage that you will have done will
stop there.

If you dont get back on the scale, and start monitoring yourself again, the damage to yourself
could progress until you have a real health and self-esteem crisis.

You have only been temporarily set back nothing that is critical! These setbacks are not an
excuse to give up and give in to frustration, and perhaps the bingeing that often goes with it.

The attitude: Why bother? Or: Ive blown it anyway will just put you farther and farther from
your goals. Eventually, you will have to face your weight, and then you will be much further
from your ultimate goals.

There are no victims; there are only volunteers. The minute you give your power over to
events, setbacks or frustrations, you lose the ability to change anything.

When you lose your power, it affects all areas of your life, not just your diet. When you
become stronger in your personal self-control, you will see your power expand into all areas of
your life.

This may sound strange when dealing with weight loss, but it is the process that is more
important than the results. Results can be temporary, but if you maintain the process you will
eventually succeed and results will be evident and long lasting.

Take the little steps to get back in control after a setback. Get back on the scale, start packing
your lunch, eating healthy snacks and you already know the rest. Little by little your will
power will return. The setbacks arent nearly as important as how you handle them.

To say you will start tomorrow is just a pretense. Start now. If you trip, stop yourself before
you fall all the way down. Dont judge yourself. Commend yourself for being brave enough to
get right back on program. Your self-esteem will thank you!

Accepting that you are human and will from time to time trip and fall is part of growing
emotionally. Its when you stop trying or lie to yourself about what you are doing, that brings
you pressure and low self-esteem.

Setbacks are inevitable. Persistence and accepting yourself are the solutions.

Being empowered means being honest with yourself. It doesnt mean you will be perfect, but
you will be honest and admit that it was your fault, and only your fault. Then have the
courage to let it go, start monitoring yourself and eating right again.

193
Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: breakfast shake meal replacement, coffee/tea with fat-free creamer = 1 carb,
1 dairy, 1 protein

Snack: fruit salad with yogurt = 1 fruit, 1 dairy

Lunch: tofu vegetable stir fry (low fat), snow peas, and Asian noodles = 1 protein, 2
veg., 1 carb
194

Snack: raw vegetables with fat-free dip = 1 veg

Dinner: grilled chicken on brown rice, endive salad, and baked apple =1 protein, 1
veg., 1 carb, 1 fruit



For Your Spirit:
Nothing in the world can take the place of persistence. Talent will not. Nothing in the world is
more common that unsuccessful men with talent. Genius will not. Unrewarded genius is
almost a proverb. Education will not. The world is full of educated derelicts. Persistence and
determination alone are omnipotent.
~Calvin Coolidge

195
Day 65 Asking Yourself The Right Questions

One of the most valuable things that we can learn is to ask ourselves the right questions.
Dont just act (or should I say react) without thinking.

If you have a bad day, and your normal reaction is to head for the bag of cookies, stop and ask
yourself a couple of questions: Is this really going to make me feel better? And how will I feel
after I overeat these cookies?

You can take it a step further and ask: What am I feeling, that I am trying to mask with these
cookies? Write down your feelings for a couple of minutes, and you may find that you dont
need the cookies at all. Simply getting your feelings out on paper has had a cathartic effect,
and food is no longer needed emotionally.

For example, you might write: I am tired and I feel unappreciated at work. My feet hurt and I
have a pimple on my nose.

None of these things have to do with needing food. Writing them out simply illuminates that
fact. It all comes down to taking a minute and analyzing our motives.

Another question you might ask yourself when you dont feel like exercising is: How will I feel if
I do exercise? And, How will I feel if I dont exercise? The answer almost always is that you
will feel better if you do exercise. Sometimes you just need to ask yourself the question, to
clarify it in your mind, so the body will follow.

Lets say, you have a terrible craving for chocolate, and you know from past experience that
once you start you wont quit. The question might be: Will this make me happy tomorrow if I
give in now? Or: What emotional hunger am I trying to fill with this chocolate?

If I tell myself that I am really hungry, some fruit and yogurt will be much better for my
hunger, and some hot cocoa with artificial sweetener is better for my actual chocolate cravings.

You might want to print the following questions and put them on your refrigerator to remind
you if and why you really want to eat.

Am I really hungry, or am just trying to fill an emotional void?
Do I want to eat in the same old destructive way or do I want to make a change,
even a small one?
Is this part of my eating solution or part of the problem?
Will exercising today make me feel better?
How will I feel tomorrow about what I am about to eat now?
Will I feel better if I write my feelings down instead of eating?
Am I hungry?
What food would best fill my hunger and make me healthier?
Am I eating mindfully or impulsively?
Am I feeling nervous, tired, stressed, excited, lonely, bored, overwhelmed? How
will eating help these feelings?
Do I want to be happy tomorrow more than eating right now?
How will I feel right after overeating?
Am I thirsty?
How would going for a walk make me feel?
Am I being the best I can be?
Do I love myself and am I being kind to me?
Cant I wait a while before giving in to a treat?
196
Why would I wait to monitor and weigh myself, wont I have to eventually
anyway?
Does this taste better than being thin and feeling good?
Is the choice to overeat my choice?
Do I really want the feeling of being out of control now?
What am I doing different today that will take me closer to my goal?
Whose responsibility is my overeating?
If not now, when will I take control of my life?
Use your fat gram counter

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________






197


Breakfast: all bran cereal with blueberries, skim milk = 1 carb, 1 dairy, 1 fruit

Snack: meal replacement bar, skim milk = 1 carb, 1 protein, 1 dairy

Lunch: vegetable soup, baked potato topped with low-fat chili = 1 protein, 1 veg., 1
carb

Snack: broccoli & cauliflower with fat-free dip = 1 veg.

Dinner: grilled chicken on a salad, whole-grain roll, and fruit salad = 1 protein, 1 veg.,
1 carb, 1 fruit



For the Spirit:
With every experience, you alone are painting your own canvas, thought by thought, choice by
choice.
~Oprah Winfrey

198
Day 66 Good Fats vs. Bad Fats

Although, until now, we have been concerned with the total intake of any type of fat, it is
important to be aware of the different kinds of fat and how they can affect you.

The bad fats fall under names like trans-fatty acids, saturated fats and hydrogenated or
partially hydrogenated oils.

Trans-fatty acids (double hydrogen atoms are on opposite sides of a double bond) are most
common when formed by the process of hydrogenation. To make foods stay fresh longer, food
manufacturers add hydrogen to the oils and they are know as hydrogenated.

In clinical studies, these fats tend to raise total blood cholesterol and LDL cholesterol (bad
cholesterol), as well as lower the HDL cholesterol (good cholesterol). This of course increases
the risk of heart disease.

In addition research has shown that these fats impair cellular function, and interfere with the
bodys ability to process the good fats. Other research has indicates that they may also
contribute to degenerative diseases such as cancer, arthritis, atherosclerosis, chronic fatigue,
diabetes, eczema, heart attacks, multiple sclerosis, obesity, Parkinson's disease, psoriasis and
more.

Food producers are not being held responsible, so each person should be vigilant against these
hidden fats in our food.

Healthier fats are monounsaturated fatty acids, such as olive oil and canola oil, and they tend
to lower cholesterol levels and raise the HDL (good cholesterol).

So even though we are keeping fat levels down to 20-25 grams of fat a day, it is always in
your best interest to choose the monounsaturated fatty acids. Learn to read the labels, and if
you see trans-fatty, hydrogenated or partially hydrogenated, stay away from that food.

Actually, using butter is better that most stick margarine, because the hydrogenated oils have
such a detrimental effect on cholesterol, even more than just saturated oils.

To summarize;
1. Use unhydrogenated monounsaturated fatty acids when ever possible, such as
olive or canola.
2. When buying processed foods, look for foods without hydrogenated or partially
hydrogenated oils.
3. If you do use margarine, choose the soft or liquid margarines and never the stick
forms.
4. Eat saturated fats, such as butter, cheese, meat, etc., sparingly,

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

199
_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: fruit plate, yogurt, and whole-grain waffle, coffee/tea with fat-free creamer =

Snack: whole-wheat bagel, fat-free cream cheese = 1 carb, 1 dairy

Lunch: soy chicken wings, salad, and baked sliced potatoes = 1 protein, 1 veg., 1
carb

Snack: mixed green salad topped with orange slices, with brown rice crackers and
low-fat dressing = 1 veg., 1 carb, 1 fruit

Dinner: grilled Chilean sea bass, lima beans, and spinach =1 protein, 2 veg.


For Your Spirit:
It always comes back to just letting go with love. Just put love in it, whatever it is, and if you
cant put love in it, dont do it.
~ Bhagavan Das

200
Day 67 Anxiety

Nothing can derail your good weight loss intentions quicker than anxiety and pressure.
Mindless eating is almost always the side effect.

There are several ways to prepare ourselves for the inevitable anxiety and pressure that goes
with being human.

If you know you will be in a situation that causes you stress and anxiety and you cant avoid it,
you should prepare for it before hand:

Be rational and composed and then write down and think about the steps you
need to take to deal with it.
Look at it as a challenge and an opportunity for growth.
Conquer your fears by planning for any possibilities.
Breath slowly and focus.
Rate you anxiety from one to ten. That alone will bring it down.
Think about the worst that could happen and realize this isnt it.
Be prepared with a pleasant place in your mind. Think of the beach or a
waterfall or some other place you find relaxing and beautiful.
Remember that you have handled tough situations before and realize this isnt
so bad.
Plan it out in you mind with both good and bad contingencies.
When you find yourself anxious and you begin to reach for food.
Reach for water instead.
Reach for bouillon type soup.
Reach for hot air popcorn or celery sticks to fill you up
Call a friend or family member for support.
Remind yourself that you are the only one in control of decision to overeat or
not.
Use relaxation techniques found in lesson #24
Exercise.
Take a hot bath.
Pet the dog.

Being tired also increases your tendency to eat mindlessly, and decreases most peoples
resolve to exercise. Understanding this, it is important to get plenty of sleep, especially when
you are under pressure.

Stay focused on your commitment; do what you can to control the situation; be adaptable and
roll with the punches when need be.

If it is an impossible situation without a satisfactory resolution, you need to look at what you
can do to heal your emotional pain. This might take some professional help or just the support
of good friends and family. Watch out for the tendency to become a victim. You still need to
remain in control.

Be aware of negative mindsets or recurring negative perceptions that could be destruction to
your emotional health. Talk to yourself and be willing to change your critical attitudes when
need be. Talk to yourself like your best friend.

After making it through a tough time, be sure to congratulate yourself for coping without food.
Other people may not appreciate how hard it is to break the old coping mechanisms of
overeating, but you do, and you should be proud of every little success.

Treat yourself to a massage or some other relaxing non-food activity.
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It is building on these little successes that will take you to your goal and establish your
healthier lifestyle.

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Results:

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Breakfast: English Whole-wheat English muffin with Eggbeaters & low-fat cheese, mocha
latte (low fat) = 1 dairy, 1 carb, 1 protein, 1 dairy

Snack: low-fat popcorn, apple = 1 carb

Lunch: low-fat fish sandwich with lettuce & tomato, coleslaw = 2 veg., 2 carb, 1
protein

Snack: shrimp with cocktail sauce, apple = 1 protein, 1 fruit

Dinner: pasta marinara with whole-wheat pasta, salad = 1veg., 1 carb



For Your Spirit:
Pain (any pain emotional, physical, mental) has a message. The information it has about our
life can be remarkably specific, but it usually falls into one of two categories: "We would be
more alive if we did more of this," and, "Life would be more lovely if we did less of that." Once
we get the pain's message, and follow its advice, the pain goes away.
~ Peter McWilliams, Life 101

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Day 68 Favorite Foods But Better

Today we are going to look at some simple substitutions to make your favorite foods healthier
and lower in fat. You can keep your favorite foods with just a few minor substitutions.

By the way there is a great website with the fat grams of almost all chain restaurants
http://www.3fatchicks.com/fast-food-nutrition/

Lets look at the taco salad from Taco Bell 790 calories with 42 grams of fat. This is one of
my favorites.

To make this at home: Mix beans, soy crumbles, and salsa. Put this mixture over a salad with
baked or WOW corn chips Top with light cheese and fat free sour cream. You now have a
healthy taco salad with about 3-5 grams of fat.

Are you craving a Big Mac? 590 calories and 34 grams of fat.

Low-fat healthy version
1 whole wheat sesame seed bun
2 soy burgers
2 T low-fat or fat-free Thousand Island dressing
2 teaspoons reconstituted onions
1 slice fat-free American cheese
2 hamburger pickle slices
1/4 cup shredded iceberg lettuce

You now have a Big Mac with maybe 5 grams of fat. If you havent tried the soy Boca or
Morning Star burgers, you really wont know the difference.

A large Mocha Latte from Starbucks with whipping cream and whole milk has 390 calories
and 25 grams of fat.

Make your own with coffee, heated skim milk, unsweetened cocoa and artificial sweetener.
Top with a small spoon of fat-free cool whip. It will now run around 150 calories and 0 grams
of fat.

An order of seafood fettuccine from the Spaghetti Factory will run you 871 calories and 58
grams of fat. Heres my version:

1 package of fat-free cream cheese
12 oz. of fat-free sour cream
Lemon pepper, garlic, black pepper, and red pepper to taste

Run through a blender or food processor with a little water and white wine. Heat.
Serve over whole-wheat pasta topped with low-fat or fat-free Parmesan.

Add seafood of your choice. Serves 4

This version is about 350-400 calories and 3-5 grams of fat, depending on the cheese you use.

To make the spaghetti with meat sauce healthier (The regular version is 634 calories 20
grams of fat), buy or make a fat-free marinara sauce and add soy beef crumbles. You wont
know the difference and it will bring you down to about 350 calories and 2-3 grams of fat.

204
If you love fries, as I do, the low-fat way to make them is simply to slice the potato, spray
butter flavored Pam on a pan, put the potatoes on the pan and spray them with the Pam.
Season with lemon pepper or seasoned salt. Cook until done and you will never want French
fries again.

For a fish sandwich without the fat, buy the low-fat kind (Mrs. Pauls, for example) and put it
on a whole grain bun with the condiments of your choice, lettuce and tomato. You will save 20-
25 grams of fat.

If you like coleslaw with your sandwich, buy the coleslaw mix and add fat-free slaw dressing
and you have guilt-free coleslaw. Regular coleslaw can contain 15-25 grams of fat per serving.

A large turkey and bacon club from Schlotzskys will run 1,589 calories and 99 grams of fat.
This is more fat than you should have in three days. Buy some low-fat turkey and put it on a
whole-grain bun, with soy bacon bits on top. Use fat-free mayo, Thousand Island, or any
other low-fat condiments. Heat in the microwave and top with lettuce and tomato. You will
have saved about 95 grams of fat.

Take a look at the Web site mentioned earlier. You may be amazed at the fat content of many
of the items from popular restaurants.

We will continue with this tomorrow.

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205






Breakfast: oatmeal with blueberries, coffee/tea with fat-free creamer = 1 carb, 1 fruit

Snack: apple, milk = 1 fruit, 1 dairy

Lunch: healthy Reuben, fruit salad = 1 veg., 2 carb, 1 protein, 1 dairy, 1 fruit

Snack: chili dog without the bun = 1 protein

Dinner: Boston salad, Szechwan chicken with brown rice, steamed broccoli = 2 veg., 1
protein, 1 carb



For Your Spirit:
All blame is a waste of time. No matter how much fault you find with another, and regardless
of how much you blame him, it will not change you. The only thing blame does is to keep the
focus off you when you are looking for external reasons to explain your unhappiness or
frustration. You may succeed in making another feel guilty about something by blaming him,
but you won't succeed in changing whatever it is about you that is making you unhappy.
~ Wayne Dyer

206
Day 69 More Favorite Foods

Continuing with the previous lesson, lets look at more high fat favorites that we can make
healthier:
The Reuben
Rye bread
Mayonnaise or Thousand Island dressing
Corned beef
Sauerkraut
Swiss cheese
The healthier Reuben
Rye bread
Fat-free mayonnaise or Fat-free Thousand Island dressing
Low-fat corned beef
Sauerkraut
Low-fat Swiss cheese

You will save 25-35 grams of fat with the low-fat version
Sub Sandwich
Foot-long sub rolls
Bacon
Ham slices
Salami slices
Large pepperoni slices
Slices of mozzarella cheese
Marinara sauce
Yellow banana pepper rings
Shredded lettuce
Tomatoes
Ingredients for a healthier sub
Whole-grain rolls
Bacon bits (soy)
Low-fat ham slices
Soy salami slices
Soy pepperoni slices
Low-fat mozzarella slices
Marinara sauce
Yellow banana pepper rings
Shredded lettuce
Tomatoes
You will save 25-30 grams of fat with the healthier version.
For a quick and healthy pizza buy a whole-grain Boboli, top it with sauce or tomatoes,
vegetables of your choice, soy pepperoni, and low-fat cheese. Cook until pizza browns.
207
Some favorite toppings include: soy salami, pineapple, Portobello mushrooms, spinach,
tomatoes, cream cheese, garlic, artichokes, etc.
Hot Dogs or Chili Dogs
Use whole-grain bun, with Morningstar hot dogs. This can be topped with fat-free chili (you
can even buy it in a can). Also can top with relish, mustard, ketchup or any other condiments.
Szechwan chicken or seafood can be made by adding Szechwan sauce to chicken or
seafood served over brown rice.
For a healthier birthday cake, use an angel food cake and top with fat free cool whip and top
with strawberries or some other type of fruit.
You can make any creamy soup base with fat-free sour cream and fat-free cream cheese. It
is delicious for white pasta sauces also.
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Breakfast: whole-wheat English muffin, an egg or Eggbeaters, cantaloupe coffee/tea with
fat-free creamer= 1 carb, 1 fruit, 1 protein

Snack: nutritional snack/meal bar, skim milk = 1 protein, 1 carb, 1 dairy

Lunch: whole-wheat pasta with vegetables and tofu, mixed green salad = 2 veg., 1
carb, 1 protein

Snack: cup of hot and sour soup, orange = 1 fruit

Dinner: vegetable salad, grilled zucchini, and low-fat lasagna = 2 veg.,1 carb, 1 dairy



For Your Spirit:
Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step
at a time.
~Mark Twain

209
Day 70 Real and Emotional Hunger

Emotional hunger is set off by boredom, habit, stress, anger, and even happiness. One of the
most important things you can learn is the difference between real and emotional hunger.

Sometimes you may feel that you are always hungry. So what is the difference?

If you are truly hungry, you are not looking for something specific to eat, such as comfort food.
Real hunger, wont happen an hour after your last meal.

If the food is dulling feelings rather than hunger, you know it is emotional. If you are still
hungry after eating, it is emotional. Emotional hunger is almost always accompanied by
impulsive or mindless eating.

Try something different and physical to satisfy the emotional hunger. Try to match an activity
to the emotion.

If you are angry, put on a tape and kick box for 20 minutes.
If you are lonely, go to an exercise class where you will be with other people.
If you are excited about something, go for a run and burn off some adrenalin.
If you are happy, put on some music and dance.
If you are stressed, take a long walk and enjoy the things around you and get a
new appreciation for nature and life. Try to put things in perspective. Mindless
eating wont do that for you.
If you are anxious or nervous, lift weights or do any activity that will burn off the
agitation, rather that using food to dull it.

Yes, exercise is a type of sublimation, but it is a healthy diversion, as opposed to overeating,
which is unhealthy. Once you have calmed yourself down with some physical activity, you
may be able to look at the emotion or problem with some objectivity.

Our goal is losing weight, but in order to do this we must learn to become healthier
emotionally. Becoming healthier emotionally means finding new outlets for gratuitous eating.

Biological hunger comes from the belly with pangs and low blood sugar, low energy, and the
inability to concentrate. Few of us truly feel it unless we skip a meal or two.

Using the physical exercise tactics, above, serve not only to distract you from the emotional
urges, but also physically help burn off the adrenalin, cortisol and other stress hormones. The
added benefit is that you burn off calories and become more fit.

The next time you think that you are hungry, rate your hunger from one to ten. This may
clarify, for you, the fact that you are not experiencing true hunger.

Wanting a specific food almost always indicates emotional hunger. Real hunger can be satisfied
with food, emotional eating cannot.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________








Breakfast: breakfast bar, skim milk, and plums, coffee/tea with fat-free creamer = 1
dairy, 1 fruit, 1 carb, 1 protein

Snack: lox and half of whole-wheat bagel = 1 carb, protein

Lunch: salad, cup of lentil soup, whole wheat roll, pears and fat free cottage cheese =
2 veg., 1 carb, protein, 1 fruit, 1 dairy

Snack: cup of navy bean soup = protein

Dinner: low-fat caesar salad, chicken noodle soup, brown rice crackers, and
blueberries = 2 veg., protein, 1 carb, 1 fruit



For Your Spirit:
Loving people live in a loving world. Hostile people live in a hostile world.
~ Wayne Dyer
211
Day: 71 Body Types

Genetics determine our body type and science has categorized the body types in to three
classifications.
Endomorph
Ectomorph
Mesomorph
We are usually some combination of the above, with dominance in one body type or
another. There are some people who seem to be purely one type or the other.
Endomorph body types tend to be round and soft and usually have a constant weight
loss struggle. The hands and feet of and endomorph tend to be small and the upper arms
and thighs tend to be heavier.
Endomorphs store more fat in the hip and thigh area and often have more internal fat
deposits around the internal organs. This can make fat loss more difficult. Considered
stocky, endomorphs may have short but thick limbs.
Endomorphs need to build muscle and work out aerobically to lose weight and keep it off.
Cutting down on fat and eating small meals or snacks through out the day will help keep
their metabolism boosted.
Thirty minutes of aerobic exercise at least 4 times a week with weight training of at least
three times a week works best for the average endomorph. Weight training should be
with moderate to heavy weights. The building of muscle is imperative to keep the
endomorphs metabolism higher.
Roseanne Barr and Jack Black are examples of Endomorphs.
The ectomorph is usually not in need of weight loss. They are thin by nature, lean and
lightly muscled. Their bones are light and joints are small. Their limbs are long
proportionately to their body.
They usually have high metabolisms and, therefore, rarely have a weight problem when
they are young to middle age. . The etcomorph can become overweight as they age if
they continue to eat large quantities of food without taking in the fact that even their
metabolism slows down with age.
To lose weight, they need to concentrate on resistance types of exercise. They also need
to be concerned with weight bearing exercises to keep their bones strong. Since they are
light boned they are prone to osteoporosis,
They should do workouts 4 times a week with resistance, and 2 or 3 times a week
aerobically.
Every model you have seen in the magazines and on TV is probably an Ectomorph.
The Mesomorph is usually the body of the athlete. They have wide shoulders and small
hips. They often have big bones and are very muscular.
212
Mesomorphs, because of good genetics can often go up and down in weight, and fall
victim to the yo-yo syndrome. Because they lose weight quickly, they sometimes tend
be undisciplined with their diet and it sometimes catches up with them.
When trying to lose weight, the mesomorph needs to watch their tendency to binge, and
eat small meals and snacks, for the purpose of keep their eating habits regimented.
They need to work out aerobically 4 times a week and can get by with just a couple of
days of resistance since they gain muscle more easily.
All Mr. Universe winners and most female gymnasts are Mesomorphs.
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Results:

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213


Breakfast: half bagel, skim milk, and grapefruit, coffee/tea with fat-free creamer = 1
dairy, 1 fruit, 1 carb

Snack: egg on half of whole-wheat bagel = 1 carb, 1 protein

Lunch: salad, cup of gazpacho soup, half of a low fat grilled cheese sandwich, apple =
2 veg., 1 carb, 1 fruit, 1 dairy

Snack: protein smoothie = 1 protein, 1 fruit

Dinner: low-fat cobb salad, whole-grain pasta with tomatoes & vegetables = 2 veg., 1
carb



For Your Spirit:
If taking vitamins doesn't keep you healthy enough, try more laughter: The most wasted of all
days is that on which one has not laughed.
~Nicolas-Sebastian Chamfort

214
Day 72 Aromatherapy

There has been some pretty promising research done about weight loss and the effectiveness
of aromatherapy.

Using aromatherapy, with a low-fat diet, and exercise could help you with your weight loss
goals. You might be able to increase your will power with a whiff or two, because inhaling food
aromas can make you feel full more quickly.

*A recent study by Susan Schiffman, Ph.D., professor of medical psychology at Duke
University in Durham, N.C., found that people adhered to a low-fat diet more successfully, if
the food they ate was particularly aromatic. "Scent plays a tremendous role in our eating
experience; close to 80 percent of what you consider to be your sense of taste is actually your
sense of smell" she says. "Scent can signal to your brain that you've had enough to eat."

*In another study at the Smell & Taste Treatment and Research Foundation, subjects who
used inhalers scented with peppermint, green apple, or banana whenever they had the urge to
eat lost an average of 5 pounds per month over six months without following a specific diet-
plan. In other words, eating fragrant foods or simply sniffing your favorite food-inspired scent
could keep you from overeating. *Good Housekeeping article

The connection between smell and emotion seems to be very close. Breathing in pleasing
smells triggers positive reactions in the brain, resulting in a buoyant feeling. Once we are
contented by the smell, we no longer feel the urge to fill that void with food.

It may be worth a small investment in some candles and with some of the essential oils
suggested below to see which are best at changing your mood and curbing your appetite.

You might also consult with a qualified aroma therapist who knows the importance of choosing
the right oils.

You also might want to experiment with the way they are used. One person might benefit
more by using the oils in the bath, while someone else might get better results with inhalation,
massage or burning the oils.
Oils that might change your mood:

Cravings
Try vanilla, peppermint, green apple, or chocolate.
Stress
To de-stress; try jasmine, frankincense, ylang ylang, grapefruit, lavender,
sandalwood, geranium, or rose.
Uplift the spirits
Jasmine is helps make you feel happier.
Confidence
Try bay laurel, bergamot, cypress, grapefruit, jasmine, rosemary or orange.
Depression
These oils may help change your mood; may chang, frankincense, lemon, grapefruit,
jasmine, clary sage, sandalwood, ylang ylang, or geranium.
Loneliness
These oils may help take that negative feeling away: rose, clary sage, frankincense
and helichrysum.
Happiness
Grapefruit, lemon, orange, rose, sandalwood and ylang ylang might lift your spirits.

215
How to use essential oils:
Steam inhalation
Bath
Oil Burner
Massage
Pillow
Handkerchief

So give it a try, with a calorie balanced weight loss diet and regular exercise, aromatherapy
may help you to a less stressed and healthier lifestyle.

Worksheet

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Results:

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216


Breakfast: protein shake with fruit and milk, coffee/tea with fat-free creamer = 1 fruit, 1
dairy, 1 protein

Snack: vegetable soup and brown rice crackers = 1 carb, 1 veg.

Lunch: salad, small pizza on whole grain crust with soy pepperoni and low fat cheese
= 1 veg., 1 protein, 1 dairy, protein, 1 carb

Snack: half of a tuna sandwich made with fat free mayo, peaches = 1 fruit,
protein, 1 carb

Dinner: garden burger meatloaf, green beans, and whole mashed potatoes (low fat) =
1 protein, 1 veg., 1 carb



For the Spirit:
It may be possible to incorporate laugher into daily activities, just as is done with other heart-
healthy activities, such as taking the stairs instead of the elevator. The recommendation for a
healthy heart may one day be exercise, eat right and laugh a few times a day.
~ Michael Miller, M.D.

217
Day 73: Sunlight May Affect Weight Loss

Most people are familiar with the seasonal affective disorder (SAD), but, we all may suffer with
it to lesser degrees, and it can affect our weight loss

Serotonin levels are low with people who are depressed due to SAD, but a new study show
that even healthy people have lower levels of serotonin in the fall and winter.

Symptoms include:
Depression, feelings of gloom and despondency for no apparent reason
Lethargy, lack of energy
Anxiety, inability to cope
Social problems, irritability not wanting to see people
Sleep problems, finding it hard to stay awake during the day and having disturbed
nights
Loss of libido (not interested in sex or physical contact)
Craving for carbohydrates and sweet foods, increased appetite leading to weight
gain
Even if you do not have full-blown SAD, you may have some or all of these symptoms to a
lesser degree and they may interfere with your weight loss.

There are several other ways in which sunlight may help your weight loss. It has been found
that farm animals living outdoors dont gain fat as easily as those raised indoors.
Sunlight stimulates the thyroid gland, which increases the metabolism and causes more
calories to be burned.
In his book Sunlight, by Dr. Zane R. Kime, he writes, "Stimulation of the thyroid gland (by
sunlight) increases the body's basal metabolism rate, burning up more energy or calories.''

He reports that Swiss sun therapists, in the 1930s, found that their clients who had liberal sun
exposure had more developed muscles and very little fat, even though they had minimal
exercise. When sunlight strikes the skin, it seems to facilitate an increase in muscle tone.
Vitamin D deficiency has also been linked with obesity. Vitamin D has recently been
shown to lower leptin secretion. Leptin is a hormone produced by fat cells and is involved
in weight regulation. It is thought that the hormone signals the brain when fat cells are
"full," but exactly how the hormone controls weight is not completely clear.
Additionally, obesity by itself, probably further worsens vitamin D deficiency due to the
decreased bio-availability of vitamin D from skin and dietary sources, because of its being
deposited in body fat.
Low vitamin D appears to contribute to chronic fatigue and depression, as well as,
Seasonal Affective Disorder. There have been many successful cases that have been
treated successfully with vitamin D.
Of course, taking vitamin D is tricky, because there can be Vitamin D toxicity, since it is
an fat soluble vitamin. A good multivitamin will help.
The other alternative is making sure that you get some sunlight. It is difficult in the fall
and winter months to get enough. One of the ways that you can balance out this lack of
sunshine in the winter is through the use of full spectrum lights.
218
They can be ordered through companies like Verilux. I like to keep one by my computer
all winter long. Other people might try the light boxes to sit in front of for additional full
spectrum lighting.
Sunscreen is important, but it is also beneficial to get a little sun now and then, especially
in the shorter days of light.

Worksheet

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Results:

What I did right_________________________________________________







219


Breakfast: meal replacement with protein and fiber, coffee/tea with fat-free creamer = 1
carb, 1 dairy, 1 protein

Snack: nutrition bar = 1 carb, 1 protein

Lunch: meal replacement with protein and fiber = 1 carb, 1 dairy, 1 protein

Snack: nutrition bar = 1 carb, 1 protein

Dinner: meal replacement with protein and fiber =1 carb, 1 dairy, 1 protein


For Your Spirit:
Go the extra mile; it's never crowded there.
~Anonymous

220
Day 74 Meal Replacements

Where do meal replacement products fit in to your diet? As I have said from the beginning,
the only way to lose weight and keep it off is with eating right -- learning good eating habits
and exercising.

That does not mean that you cant use meal replacements from time to time to help you reach
your goals.

Using a liquid meal replacement is like a semi-fast for a few meals, since it can give you the
following health benefits:

It can promote detoxification.
It can give the digestive system a much-needed rest.
It can lessen water retention.
It can help clear the skin and whiten the eyes.
It can help lower your blood pressure.

As an aid to your weight loss, one of the most important things it can do is break your cycle of
overeating. Sometimes, you just need to get away from food and making decisions about
what to eat, especially if you are going through a frustrated phase.

If you have been on a binge, it helps to break your association with food for a day, or even
two. By taking away your choices and removing the temptation, you will often be able to get a
grip on your eating habits again.

The bad thing about food addictions is that unlike alcohol, you cant quit eating altogether, and
for some people, food cravings are as intense as alcohol cravings are for the alcoholic.

After a day of meal replacements you may be able to start over with a new appreciation for
wholesome natural foods, cutting out the unhealthy items from your diet.

You may also usually see some noticeable weight-loss results in a shorter period of time.

Occasionally, perhaps once a week, clearing the mind and body of the focus on food can give
you the motivation and enthusiasm to make a fresh start or give your body a little extra boost.

It should not be used as the core of your weight loss plan. It is imperative that you learn good
eating habits to be able to maintain your weight loss and to stay healthy.

At Body/Spirit Fitness, we have done a great deal of research to find the most effective product
to serve this purpose.

There are several factors to take into consideration. You want to make sure:
You get enough fiber.
You get enough protein.
You get enough vitamins.
You get enough calcium and minerals.
You get enough calories so that your metabolism doesnt slow down.

We chose USANA because they have highest rated vitamins and nutritional products, of any on
the market. (This rating was from an independent nutritional rating company).

One of the important aspects is the fiber. Too often with meal replacements, you are hungry
an hour after eating. With this program, the high level of fiber makes you feel full, helps
cleanse the colon and detoxify the body.
221

If you are interested in it, give us a call and we will be happy to give you more information on
this program for quick start weight loss, to help you break your plateau or simply as a healthy
alternative to a fast.

Remember, though, this is only an alternative aid to help you make positive lifestyle changes,
as you create healthier eating habits. It is NOT meant as a diet by itself.

Worksheet

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Results:

What I did right_________________________________________________







222

Breakfast: egg not-McMuffin, coffee/tea with fat-free creamer = 2 carb, 1 protein,
dairy

Snack: tuna melt half, apple = 1 carb, protein, dairy, 1 fruit

Lunch: chicken parmesan, salad = 2 veg., 1 protein, dairy

Snack: tuna melt half, apple = 1 carb, protein, dairy, 1 fruit

Dinner: low-fat Caesar salad, baked eggplant with low-fat Parmesan cheese, fruit
salad = dairy, 2veg., 1 fruit



For Your Spirit:
"Some succeed because they're destined; others succeed because they're DETERMINED.
~Anonymous

223
Day 75More Healthy Favorite Foods

Egg Not-McMuffin
Oat Bran English Muffins or other whole grain English Muffins (Thomass makes them)
Eggbeaters
Fat-free or light butter
Fat-free American Singles cheese
Yves Canadian Veggie Bacon or other soy bacon

Cook eggs, make toast, spread with butter and top with egg and cheese.

You can make these ahead of time and refrigerate, covered in plastic wrap. Reheat in
microwave for 30-60 seconds.

Hot Dogs-Chicago Style
Morning star or Yves Tofu Wieners
Whole grain hotdog buns such as Food for Life in Krogers Natural frozen section
Yellow mustard
Dill pickle slices
Chopped tomato
Chopped onion
Pepperocini
Microwave hotdog and add condiments.

Chick fillet sandwich
Morning Star or other Soy meatless breaded patty
Whole-grain buns
Lettuce
Tomato
Spicy mayo (fat-free mayo with creole seasoning)

Tacos
1 cup beefless crumbles (Morning Star, Garden Burger or Boca)
Taco seasoning
4-6 taco shells
-1 cup Taco Bell fat-free refried beans
cup Low-fat cheddar
cup taco sauce hot or mild to your taste
Shredded lettuce
Chopped tomato
Cook ground beefless with cup of water and taco seasoning. Heat shells in oven and make
to your taste.

Fried bologna sandwiches
Butter spray
Yves Deli Slices bologna style
Yellow mustard
Whole grain bread
Lettuce
Tomato (optional)

Butter spray a pan, and cook deli slices until they start to curl. Served on bread or toast with
desired condiments.

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Chicken Parmesan
Morning Star Chik Patties
Low-fat Parmesan cheese
Low-fat spaghetti sauce

Sprinkle chicken patties with Parmesan cheese and cover with sauce, sprinkle with a little more
Parmesan and heat. Serve with whole-wheat pasta and red sauce.

Tuna Melt
Tuna mixed with fat-free mayo and lemon pepper
Oat bran or whole-wheat English muffins
Low-fat cheddar cheese
Toast English muffins, top with tuna mixture and cheese and put in microwave until the cheese
melts.

Sloppy Joes
1 15 oz. can Hunts Manwich sauce or other similar sauce.
2 cups of ground beefless (Boca, Morning Star, Garden Burger)
6 whole grain burger buns
Pour Manwich sauce into skillet with beefless crumbles. Heat and spoon onto buns.

Chicken Finger Salad
Buy mixed greens and top with the Morning Star or Garden burger chick (soy) wings. Add low
fat dressing of your choice. Optional are low-fat croutons, low-fat cheese and soy bacon bits.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________

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Breakfast: vegetable (egg white or Eggbeaters) omelet, watermelon slices, coffee/ tea
with fat-free creamer or skim milk = 1 protein, 1 veg., 1 fruit

Snack: half whole-grain pumpernickel bagel with fat free cream cheese = 1 carb, 1
dairy

Lunch: vegetable and shrimp low fat stir fry (made with brown rice) strawberries = 1
veg., 1 carb, 1 protein, 1 fruit

Snack: vegetable smoothie = 1 veg.

Dinner: meal replacement with fiber = 1 protein, 1 carb, 1 dairy



For Your Spirit:
One way to get thin is to re-establish a purpose in life.
~Cyril Connolly

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Day 76 The Scale

One of the hardest things for some people is to get on the scale, ever. Although we offer the
option of people measuring themselves instead, it is not a good option.

The scale is the most valuable tool in your weight-loss program. After you begin using it to
chart your progress, it will even inspire and motivate you.

Getting on the scale indicates that you are serious about your problem, and you are ready to
take the responsibility to make some changes.

Refusing to face the scale lets you play at losing weight without any accountability. There is
no urgency in making changes, and there is certainly no problem with relapsing on your diet as
often as you want. After all, you dont even have to face yourself about it.

One of the central diet components of successful weight losers was their regular monitoring of
themselves with a scale. This monitoring was done at least once a week.

Monitoring yourself this way will motivate you to make the changes that you need to lose
weight. It will prevent you from lying to yourself, procrastinating, or maybe even, giving up.

Remember that not getting on the scales does NOT keep you from gaining more weight. It
only lets you deceive yourself about how much. A lot of damage can be done before you know,
it if you are not monitoring yourself.

You just have to stop hiding from it, and get on the scale once a week at the same time of day.
By simply doing this you are letting yourself know that you are in control.

No matter what the scale says, you know that you are still succeeding, because you still have
the will power to accept responsibility. That alone, should boost your mood.

If you did have a bad week, look back and see what situations could have contributed to the
gain, and how could you change this, in the future. Okay, now let it go. It was a learning
week. The next one will be better.

Dont be afraid to be your own best friend. Talk to yourself with the same gentleness you
would with someone else. You can be your best friend or worst enemy. Pick the friend.

If you lost some weight any weight at all, it is a reason for celebration (but not with food).
Use this to motivate you to make even more changes to lay the groundwork for more weight
loss.

When in a situation where you are tempted to over indulge, knowing you must face the scale
gives you the incentive not to spoil your long-term weight loss realization.

You cant really set goals without a method of monitoring yourself. I will gladly let people pick
any monitoring method they want, to get them started. Sooner or later, however, it will be
time to get on the scale and continue to get on the scale once a week.

I will grant you that the scale doesnt always tell the whole story. Yes, you do retain water
sometimes. Yes, your weight loss will slow down as you gain muscle.

Thats okay. You have to learn to use it as encouragement. If you are retaining water, you
know it. So dont let the scale upset you. If you are to the point that building muscle is
slowing your weight loss down, again, you know it, and you are probably happy about that.

227
The scale is merely a tool to keep you in control -- a tool to keep you honest and committed.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________







228

Breakfast: fruit salad with yogurt, whole grain raisin bread toast coffee/tea with fat-free


Lunch: asparagus and artichoke salad with mixed greens, baked halibut, and brown
rice = 2 veg., 1 carb, 1 protein

Snack: spinach salad with low fat dressing topped with mandarin oranges = 1 veg., 1
fruit

Dinner: baked eggplant Portobello mushroom topped with low-fat cheese, sauted
(low fat) red and yellow peppers, grilled salmon = 2 veg., 1 protein, 1 dairy



For Your Spirit:
Do not lose courage in considering your own imperfections.
~Saint Francis de Sales

229
Day 77 Yoga

As a Yoga teacher, I would be remiss if I did not include an article on the benefits of Yoga for
weight loss. Yoga, more than 4,000 years old, has long been a method of meditation and
fitness that incorporates mental and physical awareness through a series of postures (asanas),
breathing and mediation.

Much overeating is a direct result of stress. Yoga can help relieve stress as it improves your
balance, concentration, and muscle strength & flexibility. Yoga promotes breathing and deep
relaxation techniques to aid with tension and anxiety.

Yoga develops the ability to control the mind, which increases self-control and resolve.
Concentration, visualization, and meditation, all a part of yoga, lends itself to self-control in all
areas of your life, including your weight control.

The asanas (postures) are intended to balance the metabolism, endocrinology system and
nervous system, clearing energy pathways to and from the brain. This results in better focus
and clarity of thought.

Yoga has the ability to heal the damage from negative thoughts and emotions. The interplay
of harmonized movement, mental calmness and deep rhythmic breathing bring the body into
total balance.

This gives you a feeling of well being and contentment, which will deter the compulsion of
overeating. Mental outlook seems to improve after just a few sessions for most people. This
peaceful state of mind improves the functioning of the entire body and mind.

The physical benefits from Yoga are countless. Here are some benefits:

Bones are strengthened and joints become more mobile.
Your appearance improves through better posture and muscle tone.
Back pain is reduced as the spine becomes more flexible.
Digestion improves through effectual breathing, which stimulates the entire
digestive system.
Stretching and poses help keep the abdominal muscles strong and the stomach
flat.
Headaches lesson as the poses and stretching relieves pressure on the cervical
vertebrae, as well as increasing circulation.
Sinuses clear through free flow of breath.
Asthma, blood pressure, and cardiovascular system improve with deep breathing
and improved respiration.
As flexibility returns, you will be less prone to injuries, aches and pains
Depression and fatigue - increasing your circulation with yoga makes you feel
more energetic and less sluggish.
Diabetes - Your pancreas and liver perform better when you practice yoga, and
this aids in control of your blood sugar levels.
High blood pressure Daily practice of yoga improves your circulation and eases
stress, and in most cases this lowers blood pressure.
High cholesterol - Cholesterol tends to fluctuate with the level of stress you
perceive. Yoga brings internal peace.
Osteoporosis - Standing poses maintain your leg strength, slowing down bone
degeneration. Inversion poses, such as the headstand and shoulder stand, help
keep spine bone mass strong.
Skin problems Stress is one of biggest culprits of skin problems. Yoga helps
banish physical and mental tension, while increasing skin circulation and helping
230
to rid the body of toxins.

Yoga works on the body from the inside out, giving you the relief from the strain and pressures
of life. This harmony makes overeating or mindless eating less likely, and your new self-
discipline will expand to all areas of your life.

The meditation, strength and deep breathing required to do yoga positions prepare you
psychologically for greater weight loss by enhancing your self-image, your vitality and, most
significantly, your self-control.

Find a good Yoga center in your area, such as Body/Spirit Fitness Center or start with some
beginning tapes and books. One of my favorite books is The Sivanada Companion to Yoga.
Most of the tapes from Living Arts are pretty good.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________






231


Breakfast: whole wheat waffle with strawberries, skim milk, coffee/tea with fat-free

Snack: cantaloupe with fat free cottage cheese = 1 fruit, 1 dairy

Lunch: whole-wheat pasta & chicken with vegetables, mixed green salad = 2 veg., 1
carb, 1 protein

Snack: raw vegetables and yogurt, brown rice crackers = 1 veg., 1 dairy, 1 carb

Dinner: low-fat slaw, grilled zucchini, vegetable and chicken shish kebobs = 3 veg., 1
carb, 1 dairy

Total = 2 proteins, 3 carbs (starchy), 6 veg., 2 fruits, 2 dairy (vegetables can be
substituted for carbs)


For Your Spirit:
The thing always happens that you really believe in; and the belief in a thing makes it happen.
~Frank Lloyd Wright

232
Day 78 Eating More Vegetables

Most Americans cannot seem to eat the amount of vegetables and fruits that are good for
them. Remember, fruits and vegetables satiate you. They are full of fiber which make you
feel full and will slow the release of sugar in your system to give you continual energy.

In almost every case, the person who eats more fruits and vegetables will lose more weight.

Here are some ways to incorporate eating more fruits and vegetables every day:

Buy pre-washed bagged lettuce, vegetables (carrots, celery, cauliflower, broccoli, etc.)
and spinach, so that you will have them whenever you want without any work.
Buy cabbage or broccoli slaw mix to mix with low fat slaw dressing or for added
crunchiness with rice, pasta or other dishes.
If you like sweet potatoes during the holidays why not keep them around and cook
them in microwave for a quick snack or part of your lunch/dinner.
Keep your whole fruit in plain view, like a centerpiece to remind you to have some.
Keep cans of diced tomatoes to add to many dishes.
Keep a variety of fruit in the freezer, put in microwave to 20-30 seconds-no muss, no
fuss.
Add apples, oranges, berries, to your favorite salad.
Add a mixture of vegetable to your favorite marinara or white sauce for a primavera
sauce. Try eggplant if you havent already.
For a fast and healthy snack or salad, buy shredded carrots; mix with fruit, lemon and
a little artificial sweetener. You can mix this with yogurt also.
Try kebabs instead of a steak at you next cook out. Alternate cherry tomato, broccoli,
onion, eggplant, bell pepper or any other vegetable that you like. You can add in some
chicken or enjoy without meat.
Try a Portobello mushroom instead of a burger. Spray with garlic flavored spray and
grill or broil. Add lettuce and tomato and youll save calories, but not flavor.
Put fat-free cottage cheese in a cantaloupe half for a snack or breakfast.
Keep cans of fruit and vegetables around for a quick and easy snack. Green beans out
of the can make a better snack than chips.
When baking a frozen pizza, add tomatoes, onions, spinach, mushrooms, zucchini,
peppers and eggplant. I usually add them when the pizza is about half done.
Stuff whole-grain pita pockets full of your favorite vegetables for a snack or for lunch
with a low-fat dressing. Try cucumbers, lettuce, tomato, onions, bell and roasted
peppers, tomatoes, etc.
If you make your own low-fat chicken salad or tuna salad, add oranges, apples or
grapes for flavor.
Always put fruit in your cereal for extra flavor, fiber and nutrition.
Add vegetables to scrambled eggs or low fat omelet.
Top whole grain pancakes or waffles with your favorite fruit instead of syrup.
Puree vegetables to add to soups and sauces. They will act as a thickener and will add
taste and nutrition.
Add spaghetti squash to regular whole grain pasta to cut calories and add healthy
taste.
Grow your own vegetables-They always taste the best!
Add chopped spinach to just about anything you cook.
Add bell pepper, roasted pepper, onion & diced tomatoes, to store-bought salsa for
extra zest.
Use fat-free yogurt as a dip for your favorite vegetables and fruits.
Fill celery with fat-free cream cheese for the perfect snack day or night.
Mix raw fruits and vegetables together for a perfect snack instead of chips.
Instead of peanut butter and jelly, try a small amount of peanut butter on apple slices.
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Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________








Breakfast: Cheerios with peaches, skim milk, coffee with fat-free creamer = 1 carb, 1
dairy, 1 fruit

Snack: fat-free yogurt, apricots = 1 fruit, 1 dairy
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Lunch: whole-wheat linguini with vegetables, broiled Portobello and tomatoes = 2

Snack: pureed eggplant, low fat Parmesan cheese, brown rice crackers = 1 dairy, 1
carb, 1 veg.

Dinner: grilled tuna, snow peas, romaine salad with low fat dressing, whole grain roll
(wine optional) = 2 veg., 1 protein, 1 carb



For Your Spirit:
Nothing can stop the man with the right mental attitude from achieving his goal; nothing on
earth can help the man with the wrong mental attitude.
~W.W. Ziege

235
Day 79 Calorie Saving Tips

Although we covered some of these in earlier articles, we have included new tips and are
reviewing some old tips.

If eating out, eat salsa instead of cream dips.
Put salad dressing, syrup, gravy (anything with fat in it) on the side.
Keep away from caf mochas or other high-fat calorie coffee. Ask for the skinny
latte no topping.
Double up on vegetables. Fill at least half you plate with them.
Stay away from granola, unless you know it is low fat.
Use a smaller plate to put your food on.
No regular soda. Stick to diet, or better yet, water.
If you must have juice, water it down.
Dont eat white breads, pastas or rice. Stick with brown or whole-grain or find
something else to eat.
Eat more high fiber foods such as fruits, vegetables, and whole grains.
Stay away from dairy that isnt low fat.
Keep plenty of canned and frozen vegetables at home for a quick snack. Eat
green beans like a TV snack. If you are a snacker, snack on vegetables.
Chew gum to avoid picking at food.
Eat less more often.
Crave Chocolate? See if a bite size bar will do. Have cocoa with artificial
sweetener and fat-free milk. Try a fudgesicle pop.
Eat a salad with low-fat dressing before any meal to help fill you up.
Drink a lot of water during your meal.
Order raw veggies rather than bread before dinner.
Instead of a whole candy bar eat one miniature and really savor the flavor.
Instead of anything fried, try it roasted.
Instead of a breakfast muffin, eat a whole-wheat English muffin with whole fruit.
Make your burrito with fat-free refried beans and low-fat cheese.
Try steaming your vegetables rather than cooking them in butter. Spray butter
flavored Pam on for taste.
For French toast use one egg and two egg whites with skim milk and vanilla. Use
whole-grain bread.
Use artichokes with fat-free mayo as a healthy snack or side vegetable.
Replace bacon in any recipe with bacon bits or soy Canadian bacon.
Instead of fried eggs, try poached eggs or better yet Eggbeaters.
Order BBQ chicken instead of BBQ pork or beef.
Eat low-fat frozen yogurt rather than regular ice cream. Cherry Garcia, by Ben &
Jerrys is wonderful.
If buying a snack from a vending machine, get fig bars rather than candy bars.
Remove the skin from poultry.
Use sugar substitutes. Keep trying until you find one you like.
Use lettuce leaves as sandwich buns if you have used up you carb allotment.
Try nutrigrain bars instead of Pop Tarts.
Order a turkey sandwich instead of chicken salad, which is loaded with fat.
Never eat tuna packed in oil.
Replace ice cream toppings with fresh, frozen or canned fruit (without the syrup).
Substitute shrimp or scallops for beef in your stir-fry.
Munch on frozen fruit rather than ice cream or Popsicles.
Have a smoothie rather than a milk shake.
Always have your seafood grilled rather than fried or even broiled. When broiling,
they often cover it with butter.
Stop sampling food as you cook as much. It can really add up.
If given the choice between breadsticks and garlic bread, opt for the breadsticks.
236
When making your own garlic bread, just spray on garlic flavored cooking spray.
Never order a sandwich on a croissant. They are loaded with fat.
Choose salsa over guacamole.
Never use regular creamer or non-dairy whitener in your coffee.
Always choose low-fat dressings or even balsamic vinegar.
Use fat-free dried milk, skim milk or evaporated skim milk.
Make your grilled cheese sandwich with whole-grain bread, low-fat cheese and
butter-flavored spray to cook it in.
When making sauces or gravies, use cornstarch and skim milk rather than the
usual butter and flour. Add extra spices for flavor.
Use low-fat or fat-free sour cream or cream cheese for anything that you make
with them.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________







237

Breakfast: nutrition bar, mocha latte (low fat) = 1 carb 1 protein, 1 dairy

Snack: low-fat popcorn, grapes = 1 carb, 1 fruit

Lunch: salad topped with soy chicken wings & low-fat dressing = 1 veg., 1 protein

Snack: shrimp salad = 1 protein, 1 veg.

Dinner: pasta primavera with whole wheat pasta & low fat parmesan, salad = 2 veg.,
1 carb, 1 dairy



For Your Spirit:
If a person eats with anger, the food turns to poison.

~A Sufi saying

238
Day 80 Depression

Depression is often a side effect of being overweight. Being overweight is also sometimes the
consequence of depression. The two seem to be connected for many people.

Feeling hopeless and frustrated can add to the difficulties of weight loss and management.
Eating healthy and exercising can seem like an insurmountable task when you are depressed.

Eating can be both the cure and cause of depression. Eating as a temporary comfort quickly
turns into further depression as the pounds pack on. This can become a vicious cycle of self-
medicating with food and feeling more depressed and overweight.

Depression can be debilitating and seeing you doctor is always the first thing you should do if
you think you may be suffering from it. Certain antidepressants can lead to further weight
gain, so it is important that your doctor be aware of your goals and monitor any side effects.

There are things you can do to help yourself on a daily basis to help yourself respond in a
positive way. It is important to feel that you are in control of your life and your mood.
Exercise has been shown to be the most effective way to do this, because:

It helps you get rid of stress and tension.
It releases endorphins that make you feel better.
It distracts you from your depression.
It increases your self-esteem.
It improves your ability to sleep, which some people have a problem with when
they are depressed.

Depression can make you tired and may make you feel lethargic, but as soon as you get up
and move, you will usually begin to feel better right away. Exercise, in many studies,
surpassed antidepressants for immediate relief.

Some simple steps to help you cope with melancholy and depression include:
1. Go outside for a little while every day. The sun can help your mood, especially if you
have symptoms of SAD.
2. Set some simple goals for yourself. Start with 15 minutes of walking every day for a
week or two, and then build up from there gradually.
3. Forgive yourself. Let go of any guilt for anything and learn to love yourself just as
you are.
4. Make an appointment with your doctor and let him/her help you. Remind her/him of
your weight-loss goals .
5. Remember that this depression will pass. Begin to look past it and try to make little
changes that will support your weight-loss goals.
6. Find a support group or even a chat group that will help you voice your feelings.
7. Continue with your meditation and positive visualization to help your sub-conscious
see a more positive reflection of you.

Remember whether you just suffer the blues or real depression, exercising will almost always
improve your mood. Exercise gives us a wonderful buoyant feeling.

If possible work out as soon as you get up, because this is when your endorphin levels are the
lowest. Endorphins levels greatly influence our levels of happiness or despair.

So as you boost your metabolism, you increase your bodys natural happy hormones with a
dose of exercise. Exercise increases the amount of mood-enhancing endorphins in our body by
as much as 77 percent. These help to diminish depression - which can lead us to eat high
239
calorie, high fat and high sugar snacks. Feeling good can encourage us to stay with our diet
and lose weight.

Studies have also shown that when people who are depressed lose weight, they often lose the
depression. Losing weight can be the beginning to reverse the cycle of depression and
overeating.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________







240


Breakfast: breakfast shake = 1 dairy, 1 protein, 1 fruit

Snack: 1 T. reduced-fat peanut butter on an apple = 1 fruit, protein

Lunch: soy bologna sandwich on whole-grain bread with lettuce & tomato, fat-free
coleslaw = 2 veg., 2 carb, 1 protein

Snack: grilled cheese sandwich with low-fat cheese = 1 carb, 1 dairy

Dinner: Alfredo (low-fat) sauce with whole-wheat pasta, salad = 1 veg., 1 carb, 1
dairy



For Your Spirit:
When one door closes another opens. But often we look so long so regretfully upon the closed
door that we fail to see the one that has opened for us.
~Alexander Graham Bell

241
Day 81 Endorphins & Serotonin

We will go into a little more detail about endorphins and serotonin and how they affect your
weight loss and feelings of well being.

Endorphins are your bodys natural pain hormones. When they are released into the body,
they improve our mood, diminish pain and even give us a sense of euphoria.

Serotonin is a type of neurotransmitter known as a monoamine. Neurotransmitters are
chemicals that send messages from one nerve cell to another. Serotonin makes us feel calm,
relaxed and positive. When levels are low, you are likely to feel irritable, stressed, tense or
even depressed.

Serotonin controls sleep, memory, learning, muscle contraction, moods and many other
nervous system functions. Serotonin is closely linked to depression and many antidepressants,
such as Prozac work by raising serotonin levels in the body.

When endorphins are low, people notice pain more and feel anxious, or even depressed. Low
endorphins also cause a craving for fatty foods. For some reason eating food high in fat does
actually release endorphins, giving you a feeling of pleasure.

In the same way, a low level of serotonin will give people a craving for sugar or simple
carbohydrates.

Overweight people, with low levels of serotonin, feel almost obsessed to eat more. Once they
get their carbohydrate fix, serotonin levels rise, and they feel better until it wears off and this
becomes a temporarily and destructive cycle.

Eating disorders are a type of self-medication, not unlike using alcohol to dull the senses to
something difficult or painful. They work, but the side effects keep you in a revolving door of
overeating.

Yes, eating sweets may temporarily cause a raise in serotonin, but you will get a fall soon
after. A better food solution is to eat complex carbohydrates, which will raise your serotonin
and keep your blood sugar level without the insulin over reaction.

Women appear to be more vulnerable than men to a diet-induced (This is when you are not
consuming enough carbohydrates) drop in serotonin levels. This could be because estrogen
levels are higher in women than men, which can boost the number of serotonin receptors in
the brain.

Taking St. Johns Wort has also had very good results at raising your serotonin levels naturally.
It is an over-the-counter herb, but always check with your doctor to be safe.

Another way to raise endorphin levels in through laughter and meditation. Norman Cousins, a
proponent of laughter as medicine, reported that 10 minutes of laughter gave him hours of
pain-free sleep while he was battling a painful disease.

Pleasant memories and massage have also been shown to release endorphins. Of course, so
does skydiving, but pleasant memories and massage sound much more appealing.

By far, the best way to increase endorphins and serotonin is through high intensity exercise.
You have probably heard of the runners high. Well, that is simply your body producing
endorphins.

242
Serotonin levels are actually increased for several days after vigorous exercise. This is the
safest most effective way of raising serotonin levels in your system.

So try a combination of exercise, hot baths, massage, yoga, laughter, meditation, pleasant
thoughts and hugs. Eat complex carbohydrates and you will feel better, and hopefully look
better, by not giving in to the high fat, high sugar cravings.

Worksheet

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Lunch What? ______________________ Where? _____________________
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Results:

What I did right_________________________________________________







243


Breakfast: hot or cold whole-grain cereal with skim milk and fruit, coffee/tea with fat-free
creamer or skim milk= 1 carb, 1 dairy, 1 fruit

Snack: salad topped with chicken, low-fat dressing = 1 veg., 1 protein

Lunch: subway veggie delight on whole wheat = 1 veg., 2 carb, 1

Snack: fruit & yogurt parfait = 1 fruit, 1 dairy

Dinner: Szechwan shrimp, steamed vegetables, and brown rice = 1 veg., 1 protein, 1
carb



For Your Spirit:
Happiness does not depend on outward things, but on the way we see them.
~Leo Tolstoy

244
Day 82 Restaurants of Fame and Shame

Most of this information is taken from the book Restaurant Confidential. It is a great guide
to healthier dinning at restaurants.

Restaurant Hall of Fame

These foods keep the saturated fat at reasonable levels and, in most cases, supply some
fruit or vegetables. (Unfortunately, even the best restaurant foods contain too much
sodium.)

Calories Total
Fat (g)
Saturated
Fat (g)
1. Subways 7 Subs with 6
Grams of Fat or Less*
260 5 1

2. Blimpies Veggie Max Sub 400 7 1

3. McDonalds Fruit n Yogurt
Parfait with granola
380 5 2

4. Turkey sandwich with lettuce,
tomato, and mustard
370 6 2

5. Grilled or broiled chicken or
seafood (average without
side dishes)
270 8 2

6. Szechwan shrimp or chicken
with rice*
930 19 2

7. Chicken, lamb, or pork
souvlaki with rice*
290 10 3

8. Chinese stir-fried spinach,
broccoli, or mixed vegetables
with rice*
750 19 3

9. Pasta with red clam or
marinara sauce*
870 20 4

10. Fajitas (chicken, shrimp, or
vegetable) with tortillas*
840 24 5

* Numbers are an average of the items listed.
Note: Saturated fat numbers in italics include artery-clogging trans fat.

Restaurant Hall of Shame

Each of these foods has more than 1,000 calories and one to four days worth of
saturated fat.

Calories Total
Fat (g)
Saturated
Fat (g)
1. Cheese fries with ranch dressing 3,010 217 91
245

2. Movie theater popcorn with butter
topping (large)
1,640 126 73

3. Prime rib, untrimmed (16 oz.) 1,280 94 52

4. Fettuccine Alfredo 1,500 97 48

5. Stuffed potato skins with sour
cream
1,260 95 48

6. Fudge brownie sundae 1,130 57 30

7. Beef and cheese nachos with sour
cream and guacamole
1,360 89 28

8. Dennys Meat Lovers Skillet (ham,
bacon, and sausage over fried
potatoes with cheddar and two
eggs)
1,150 93 26

9. The Cheesecake Factory Carrot
Cake (1 slice)
1,560 84 23

10. Pizzeria Uno Chicago Classic (1/2
pizza)
1,500 74 30

Numbers are an average of the items listed.
Note: Saturated fat numbers in italics include artery-clogging trans fat.

Here are some honorable mentions to the Hall of Shame!

1. Bloomin' Onion-116 grams of fat
2. Buffalo Wings with Blue Cheese Dressing-80 grams of fat
3. Stuffed Potato Skins-95 grams of fat
4. Onion Rings-64 grams of fat
5. Chefs Salad with Regular Dressing-71 grams of fat
6. Taco Salad-71 grams of fat
7. Beef & Cheese Nachos-89 grams of fat
8. Fried Calamari-71 grams of fat
9. Kung Pao Chicken-76 grams of fat
10. Reuben Sandwich- 50 grams of fat

The bottom line is: Order wisely, watch for hidden fats, check the menu out online, look for
healthy or light, request substitutions, use doggie bags, eat out less often and be assertive.
Demand your food be made low fat so you can enjoy the evening without guilt.

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

246

______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: Grapenuts with blueberries, skim milk coffee/tea with fat-free creamer = 1

Snack: nutritional bar = 1 protein, 1 carb

Lunch: Whole-wheat linguini with mixed mushrooms & low fat parmesan, salad = 1
veg., 1 carb, 1 protein, 1 dairy

Snack: low-fat waldorf salad = 1 veg., 1 fruit

Dinner: grilled salmon, sweet potato, green peas, and grilled red pepper = 2 veg., 1
protein, 1 carb



For Your Spirit:
The art of living lies less in eliminating our troubles than in growing with them.
~Bernard M. Baruch

247
Day 83 Dealing with Tough Times and Old Habits

How you deal with the setbacks of weight loss and the maintenance thereafter will determine
whether you are one of the statistical failures who regain their weight, or one of the minority
who manages their weight loss and keeps it off permanently.

Okay, you have just had a personal crisis. Do you panic and reach for the French fries,
resulting in feelings of guilt and self-loathing from surrendering to old habits. If you have been
losing weight for several weeks and then you plateau, do you undo your hard work?

Remember, this is an opportunity, not a problem. It is all part of life and you now need to deal
with your setbacks in some other way than with food. You have skills to deal with lifes all too
common dilemmas.

Habits are just what they are -- habitual behavior. You are now aware of when you eat
mindlessly. You keep your eating and behavior worksheet. You are exercising. How do you
deal with difficult times? Can you picture yourself in front of the TV with a pint of ice cream?

A habit is a behavior pattern acquired by frequent repetition. You have developed these
habits over a lifetime. Using food for relief from problems or emotions of any kind. How long
have they been an automatic reaction?

You have been on your new mode or life for only a short time, compared to the lifetime of
habitual food solutions. Habits can be tough to overcome, but not impossible.

If habits are healthy, you want to reinforce them, but if they are unhealthy, it is time to
consciously let them go. Im not being nave here. I know we are all aware of what we
should or shouldnt do, but you have to be able to see the big picture.

You must dig deeper into your attitudes and beliefs, because when you are under stress or
pressure, you will revert to your old coping mechanisms unless you are aware of what you are
doing.

Old ways are comforting and calming.

Although, it is not always easy, negative habits CAN be unlearned. The key is to replace them
with another behavior that will comfort and soothe.

Examine the idea that you think you are destined to fail, because that is one of the primary
subconscious beliefs that you hold on to in your mind. This thought will act to sabotage you
over and over.

Acknowledging that you have this belief, either consciously or subconsciously will go a long
way to dissolve it. Examine your beliefs and you will weaken the power of it. It simply takes a
little self examination and effort.

Re-evaluate your goals and what is holding you back from achieving them. What is your
motivating factor? What is your commitment? What is holding you back? Bring your
subconscious attitudes to light and watch them lose their power over you.

Your are always going to encounter setbacks. How you handle them will determine your
success at managing your weight loss. Understand that all your new changes are becoming
new habits. There is no solution -- only a series of changes that become practices and habits
to support your new healthier lifestyle.

248
That is one of the keys we have been emphasizing -- being healthy, not just thinner. Pick the
right foods for health, not just weight loss, and it will become easier to recognize the right
action to take and do it.

So take the time to reexamine your goals, your beliefs, your motivations, and habits. Focus on
your health more than your appearance and the later will follow. Make you new habits
comforting and something you truly believe in and they will be habits for life.

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







249

Breakfast: fat-free cottage cheese, cantaloupe, coffee/tea with fat-free creamer = 1
dairy, 1 fruit

Snack: nutritional snack/meal bar, skim milk = 1 protein, 1 carb, 1 dairy

Lunch: meal replacement = 1 carb, 1 protein

Snack: nutritional bar = 1 carb, 1 protein

Dinner: fruit salad, grilled squash, and mixed vegetables = 3 veg., 1 fruit



For Your Spirit:
We cannot become what we need to be by remaining what we are.
~Max De Pree

250
Day 84 Meal Replacement & Fiber

Earlier, we explained how meal replacements could be included in your weight management
program. One of the most important factors to consider in a meal replacement product is the
amount of fiber it has.

Fiber is extremely important in your weight loss program for many reasons. It can help
prevent cardiovascular disease, certain types of cancer, diverticulosis, constipation and irritable
bowel syndrome. For weight loss, it makes you feel full and assists in decreasing insulin levels.

Fiber helps to reduce the rate at which our bodies absorb sugar from food into the
bloodstream. This is crucial for weight loss because after having a meal with sugar, our body
reacts by secreting the hormone insulin into the blood. This hormone regulates the level of
sugar in the blood.

After eating sugar there is a surge of insulin, which as it lowers the blood sugar, causes us to
feel sluggish and hungry in between meals. When we eat more fiber, the levels of blood sugar
tend to be constant and steady and will be less likely to oscillate. The result is that we have
fewer cravings and are less likely to be hungry in between meals and snacks.

Fiber is found in beans, grains, seeds and other plant sources. It is not found in animal
products. We need fiber to keep our digestive tracts healthy.

Almost all people eat an inadequate amount of fiber. Most doctors will tell you to take
supplemental fiber for a variety of health reasons.

Even if you dont use a meal replacement, it is a good ideal to take extra fiber for these
reasons:

It will make you feel full and you will be less likely to over eat.
It helps lower blood sugar levels.
You probably are not getting enough in your diet. You need 25-35 grams a day.
It helps cleanse and detoxify the body.
Lessens GI disorders. It is beneficial to the intestinal tract and helps both diarrhea
and constipation by restoring the GI tract.

When using a meal replacement it is imperative to use a fiber product with it. The fiber
supplement should have vitamins, macronutrients, minerals and small amounts of healthy
fatty acids.

For meal replacements we recommend a combination of the Nutrimeal, Soyamax and Fibergy
from USANA, (There may be other good products, but this is what we have found to be the
best in our research) to get the maximum nutrition while losing unwanted pounds. Some of
the benefits in addition to weight loss include:

Soy protein for a healthy cardiovascular system.
Fiber for all the health reasons above.
Fiber & potassium for lowering high blood pressure.
Soy isoflavines to help maintain optimal bone health.

Remember, though, this is only an alternative aid to help you make positive lifestyle changes
as you create healthier eating habits. It is NOT meant as a diet by itself.

251
A sample day on the quick start might be:
Morning Shake with a combination of Nutrimeal, Soyamax and Fibergy mixed
with water, soymilk or skim milk. These are delicious!
Lunch would be the same.
Dinner would be a healthy meal of fruits and vegetables.
Snack could be a USANA nutrition bar also very good!
Optional plan would be one meal replacement a day with two snack bars for in
between snacks.

Im sure there are some good ones on the market, but the one I like the most is Fibergy by
USANA. It tastes good and has a variety of both soluble and insoluble fibers. Soluble fiber
comes from fruits and insoluble fiber comes from whole grains.

If you decide on a meal replacement, make sure that you are taking a fiber supplement so
your fiber intake is AT LEAST 25 grams a day.

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

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Results:

What I did right_________________________________________________





252



Breakfast: Eggbeaters or scrambled egg whites with low-fat cheese and mushrooms,
sliced pineapple, coffee/tea with fat-free creamer = 1 protein, 1 dairy, 1 fruit

Snack: half of a soy bologna sandwich on whole wheat bread with low fat cheese,
apple = 1 carb, protein, dairy, fruit

Lunch: gazpacho soup, chopped vegetable salad with low-fat dressing, and whole-
grain pasta marinara with low-fat Parmesan = 2 veg., 1 carb, 1 dairy

Snack: half of a soy bologna sandwich on whole-wheat bread with low-fat cheese,
apple = 1 carb, protein, dairy, fruit

Dinner: garden burger bbq ribs mixed green salad, green beans, baked potato =1



For Your Spirit:
Human beings, who are almost unique in having the ability to learn from the experience of
others, are also remarkable for their apparent disinclination to do so.
~Douglas Adams

253
Day 85 Quackery

If it sounds too good to be true, it probably is. Quacks and people trying to make a quick buck
from people who are desperate to lose weight. They play on emotions and misinformation.
Some are harmless, except to your pocketbook, while others have serious harmful side effects.

Always beware of testimonials, which are subjective in nature, to substantiate claims of
effectiveness. In order for a product to be proven effective, it must be evaluated in controlled
experiments and results can be confirmed by replicating the study.

Anyone can make any kind of claim if it is called a dietary supplement, instead of a drug. The
Food and Drug Administration does not evaluate them for effectiveness or even safety, so it is
up to you to be an informed consumer.

You must be responsible for your own health and discerning about what information you
accept. Here are some guidelines to help to detect fact from fake:

What kind of evidence is the expert giving for his/her claims? You should be able
to find some reference about the research from a reputable source.
Is it based on scientific evidence or testimonials? Beware of magical claims.
Does it promise unlikely or fast results?
Are expensive supplements required?
Are the components of the diet supported by the major health organizations, such
as the American Diabetes Association, the American Heart Association, The
American Cancer Society, or the American Medical Association?
Avoid products with claims like fat burner, performance optimizer, strength
booster, fat metabolizer, fat blocker, burns fat while you sleep, and, oh-
so-many more.

The following is from the Food and Drug Administration.
Beware of the following products that are touted as weight-loss wonders:
Diet patches, which are worn on the skin, have not been proven to be safe or
effective. The FDA has seized millions of these products from manufacturers and
promoters.
"Fat blockers" purport to physically absorb fat and mechanically interfere with the
fat a person eats.
"Starch blockers" promise to block or impede starch digestion. Not only is the
claim unproven, but also users have complained of nausea, vomiting, diarrhea,
and stomach pains.
"Magnet" diet pills allegedly "flush fat out of the body." The FTC has brought legal
action against several marketers of these pills.
Glucomannan is advertised as the "Weight Loss Secret That's Been in the Orient
for Over 500 Years." There is little evidence supporting this plant root's
effectiveness as a weight-loss product.
Some bulk producers or fillers, such as fiber-based products, may absorb liquid
and swell in the stomach, thereby reducing hunger. Some fillers, such as guar
gum, can prove harmful, causing obstructions in the intestines, stomach, or
esophagus. The FDA has taken legal action against several promoters containing
guar gum.
Spirulina, a species of blue-green algae, has not been proven effective for losing
weight.
Phony Devices and Gadgets
254
Phony weight-loss devices range from those that are simply ineffective to those that are truly
dangerous to your health. At minimum, they are a waste of your hard-earned money. Some of
the fraudulent gadgets that have been marketed to hopeful dieters over the years include:
Electrical muscle stimulators have legitimate use in physical therapy treatment.
But the FDA has taken a number of them off the market because they were
promoted for weight loss and body toning. When used incorrectly, muscle
stimulators can be dangerous, causing electrical shocks and burns.
"Appetite suppressing eyeglasses" are common eyeglasses with colored lenses
that claim to project an image to the retina, which dampens the desire to eat.
There is no evidence these work.
"Magic weight-loss earrings" and devices custom-fitted to the purchaser's ear that
purport to stimulate acupuncture points controlling hunger have not been proven
effective.

Obesity is an epidemic and people are looking for a fast fix. You must learn to be
discriminating about the information that you accept, as well as educated about your health
and nutrition.

Tomorrow we will cover some popular diet products and their effectiveness, or lack thereof.

Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

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Results:

What I did right_________________________________________________



255





Breakfast: kashi with blueberries, skim milk, coffee/tea with fat-free creamer = 1 carb,
1 dairy, 1 fruit

Snack: green tea, fat-free yogurt, and pears = 1 fruit, 1 dairy

Lunch: whole-wheat linguini red clam sauce, broiled Portobello and tomatoes = 2

Snack: low-fat hummus, brown rice crackers= 1 veg., 1 carb

Dinner: grilled garden burger on half of a whole-wheat bun and lettuce & tomato,
black-eyed peas, romaine salad with low-fat dressing = 2 veg., 1 protein, 1
carb



For Your Spirit:
Life is the art of drawing without an eraser.
~John W. Gardner

256
Day 86 Diets & Supplements
A study published in the Journal of the American Medical Association (JAMA), funded by
Weight Watchers, found people who followed the Weight Watchers Points program for two
years lost an average of six pounds. Conscientious dieters - who attended at least 78 percent
of the weekly meetings - lost an average of 11 pounds after two years on the program.
The average weight loss among Weight Watchers Points participants "is not very much in
comparison to what people hope they will lose, or what people need to lose in order to reach
the desired, svelte self," reported study author Dr. Stanley Heshka.

Personally, I think the point system is a little confusing, but I also believe that Weight
Watchers is a very good program. The key to its success is monitoring.

The Adkins Diet, even though it is popular, has a terrible track record. Most of the people who
lose on it will gain the weight back and then some.

The Adkins Diet and other high protein diets usually advocate dieters receive 30 percent to 50
percent of their total calories from protein. By contrast, the American Heart Association, the
National Cholesterol Education Program and the American Cancer Society all propose a diet in
which only 10% to 15% of calories are derived from protein.

Dr. Dean Ornish (Founder and President, Preventive Medicine Research Institute Clinical
Professor of Medicine, University of California, San Francisco Author, Eat More, Weigh Less and
Dr. Dean Ornish's Program for Reversing Heart Disease) writes:
Telling people that pork rinds and sausage are good for you is a great way to sell
books, but it is irresponsible and dangerous for those who follow their advice. I would
like to be able to tell you that these are health foods, but they're not. Fortunately,
there is a way to safely lose even more weight while eating great foods in abundance.
Here's the real skinny on fat:
There is a large body of scientific evidence from epidemiological studies, animal
research, and randomized controlled trials in humans showing that high-protein foods,
particularly excessive animal protein, dramatically increase the risk of breast cancer,
prostate cancer, heart disease, and many other illnesses. In the short run, they may
also cause kidney problems, loss of calcium in the bones, and an unhealthy metabolic
state called ketosis in many people. The American Dietetic Association recently
condemned high-protein diets as being dangerous, "a nightmare of a diet."
I highly recommend Dr. Ornishs book on reversing heart disease. If you follow his program in
Eat More, Weigh Less and Dr. Dean Ornish's Program for Reversing Heart Disease, you will be
heart healthy and thin.
Most supplements have not been proven effective or safe. There is some promise with green
tea extract. In a study published in the December 1999 issue of the American Journal of
Clinical Nutrition, researchers studied the effects of green tea extract on energy expenditure
and fat burning in 10 men who took either the extract (which contains caffeine), caffeine alone,
or a placebo. The men who took the extract increased their energy expenditure and burned
more fat than did those who took either the caffeine alone or the placebo. No side effects were
reported.
It may be that drinking green tea will do the same thing. There really havent been enough
studies and this was a small study, so it may not even prove to be effective in a larger study.
257
We have already pointed out the positive effects of fiber and how caffeine may encourage
weight loss is some people.

Beware of "dieter's teas" which often contain senna, aloe, buckthorn, and other plant-derived
laxatives that have been found to cause diarrhea, vomiting, chronic constipation, and in some
cases even death, according to the July-August 1997 issue of the FDA Consumer.

In recent years the FDA has received a number of "adverse event" reports related to these
herbs, including reports of the deaths of four young women in which dieter's teas may have
played a part.
Other prescription diet medications must be taken under a doctors strict supervision.
What it boils down to is this:
Burn more calories and eat fewer calories.
That's all there is to losing weight!
You can burn more calories by making exercise part of your lifestyle.
A simple way to consume less calories and keep your body healthy is to eat a reduced amount
of fat. Remember, fat has nine calories/gram whereas protein and carbohydrates have only
four. Consequently, when you eat less fat, you consume fewer calories without having to feel
hungry by eating less food. Eating more fiber and complex carbohydrates only enhances this
healthy way of eating.
Worksheet

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Lunch What? ______________________ Where? _____________________
_____________________________________________________________

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Results:

258
What I did right_________________________________________________








Breakfast: meal replacement, coffee/tea with fat-free creamer = 1 carb, 1 protein, 1
dairy

Snack: pineapple, fat-free cottage cheese = 1 dairy, 1 fruit

Lunch: low-fat veggie chili, low-fat taco salad, and baked corn chips
= 1 protein 2 veg 1 carb

Snack: eggplant pate, on celery sticks, apple = 2 veg., 1 fruit

Dinner: cucumber and tomato salad with low-fat mozzarella, grilled scampi, whole-
grain (low fat) garlic bread = 1 veg., 1 dairy, 1 protein, 1 carb



For Your Spirit:
Do not dwell in the past, do not dream of the future, concentrate the mind on the present
moment.
~Buddha

259
Day 87 Responsibility

As we get to the end of our program, it is time to take a serious look at how we view our
responsibility for our actions and health.

Are you a victim or do you take responsibility for your life? Are you part of the walking
wounded, never letting go of the past, or do allow yourself to heal and move on stronger than
before? Or Are you the architect of your life, learning from mistakes and then releasing them?

If you have a victim persona, you probably feel that people take advantage of you. Things are
never your fault. You are just a victim of circumstances. The victim lives in the past and
sometimes the future but rarely does he/she live in the present, doing what needs to be done
today for a better future.

The person who owns their life accepts the good and the bad as part of their development and
process of growing. This attitude frees them to learn from all of their mistakes, which gives
them great personal power. Without taking full responsibility for everything in your life --
Good or bad there is rarely change.

Why would someone opt for the pain of staying physically and emotionally unhealthy, when
they could choose to change and have a better and healthier life?

For some, it is simply habit and habitual behavior takes a lot of work to re-channel into positive
changes. For others, perhaps it is the language they speak. That language is woundology.

If anything goes wrong in their lives, they pull out their wounds and use them as rationale
that they cant or wont change their lives. If I had different parents different genes a
different job a different past I could lose weight or My life is just so unfair. This is
woundology.

It is the shadow side of power, because true power comes from letting go of the past, owning
your life for exactly the way it is, and then, making changes that will benefit you physically and
emotionally.

The more you can heal old wounds and move on, the less you will rely on food for emotional
comfort.

Living with health and happiness is contrary to unhealthy eating habits and inactivity. Making
changes takes some serious introspection that some of us are not ready to make.

Taking the time and effort to know thyself is the best way to get a grip on your health and
weight.

This certainly doesnt mean that we are going to be perfect by taking responsibility. It simply
means that you are no longer going to blame other people or circumstances for things you
dont like in your life.

In fact, because you are now letting yourself heal emotionally, you are no longer holding on
the guilt. You can certainly slip up and still know that you are, overall, on the right path.
Blaming other people or adverse situations puts you in a state of constant inertia.

We tend to blame weight problems on things like overloaded schedules, boredom and
exhaustion, from work and life, in general. It is still your life and your decision on how you live
it.

260
Do what you choose with your health and weight, but whatever you do with your life own it!
There are certainly overweight people who are very happy. They are the ones who have
decided to accept their lives and live it on there own terms. This is far better than being
miserable and blaming others and yourself for lifes difficulties.

If you choose happiness, youve chosen to be in control for your life, health and joy.

Worksheet

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______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







261

Breakfast: low-fat vegetable omelet with fat free cheese, whole-grain English muffin,
coffee/tea with fat-free creamer = 1 carb, 1 protein, 1veg., 1 dairy

Snack: small baked potato with fat-free sour cream = 1 carb, dairy

Lunch: hot & sour soup, brown rice sushi, and low-fat stir-fried vegetables =

Snack: baby carrots with fat-free cream dip, apple = 1 veg., dairy

Dinner: blackened red snapper, fruit salad, and sugar snap beans =1 protein, 1 veg.,
1 fruit



For Your Spirit:
Thoughts lead on to purposes; purposes go forth in action; actions form habits; habits decide
character; and character fixes our destiny.
~Tyrone Edwards

262
Day 88 Goals & Expectations

Now that weve come almost to the end of the program, it is time to review your goals and
your expectations. Regardless of how you evaluate your results so far, your goals will help
keep you on target and focused to create a healthier life.

Remember, making goals and monitoring them, keep you motivated and conscientious about
what you are doing.

Goals should always be re-evaluated every so often to help you with your self-assessment and
validation. Try to go over them at least every couple of months.

The following is intended to help you review and re-state your goals:

I am going to lose_________________lbs. over the next _____________.
I am going to do this by (explain how you will lose the weight)
____________________________________________________________________
____________________________________________________________________
Losing weight will make me (how you expect your life will change)
____________________________________________________________________
____________________________________________________________________
I feel this about the weight I have lost so far
____________________________________________________________________
____________________________________________________________________
I will lose ____________lbs a month (dont go more than 1-2lbs a wk)
What have I learned so far about myself and my eating habits so far that will help me
achieve my goals?
____________________________________________________________________
____________________________________________________________________
Has my goal weight changed and if so why?
__________________________________________________
I will keep the weight off by (what methods you will use to keep weight off)
____________________________________________________________________
____________________________________________________________________
What have I learned about myself that is slowing my progress so far?
____________________________________________________________________

Part II
These are the goals you answered on Day 12. This worksheet is designed to make you really
reflect and put down in writing what is important to you and how your weight loss fits in to the
scheme of your life. How have your answers changed and what have you learned?

Try to take the time and write them out again.

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Has this changed from what you wrote originally?

263
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have I learned love for myself just as I am?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Am I starting to make some of those activities a reality?

4. What are my worst eating habits and what can I replace these habits or foods with that will
benefit my weight loss?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have these changed or am I still working on the same ones?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have I changed in this area this since the last review?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have I been using positive visualization to help me with this?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Can I see in my mind what that will look and feel like?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have I been using breathing or Yoga to help control my emotions?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have I made exercise a habit yet?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
264
Do I make sure I have plenty of these foods readily available?

11. Do I expect to lose weight and if not why?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Do I take full responsibility for my life?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
What steps have I taken already?

13. Am I willing to do these things and if not why?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
What is my motivation?

14. How can I improve my positive self-image?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Am I losing weight for me?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
What else could I add?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Do I understand that I create my own reality?

every respect?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Am I beginning to see them?

___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
Have I learned to forgive myself?

19. Do I need the approval of others? And if so how can I change this so that I need only
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
265
Can anyone take that belief away from you?

20. What questions or statements can I add to this that will help keep me motivated and will
help me maintain a positive self-image?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Worksheet

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______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________







266

Breakfast: oatmeal with apple slices, skim milk, coffee/tea with fat-free creamer = 1

Snack: nutritional bar = 1 protein, 1 carb

Lunch: whole wheat linguini with shrimp and scallops in white sauce & low fat
Parmesan, salad = 1 veg., 1 carb, 1 protein, 1 dairy

Snack: low-fat red leaf lettuce with oranges salad = 1 veg., 1 fruit

Dinner: grilled chicken, sweet potato, peas, and grilled onion = 2 veg., 1 protein, 1
carb



For Your Spirit:
Happiness is not a destination. It is a method of life.
~ Burton Hills

267
Day 89 Weight Loss Management
While the National Institute of Health says obesity is a disease, the U.S. surgeon general
says it is a condition. However you categorize it, it can only be managed, never
completely cured.
To be honest, most people who lose weight gain it back. This is often due to the diets
that they go on, that dont address their bad eating and exercise habits. There is also the
understanding that people tend to revert back to previous behavior, without perpetual
reinforcement.
That is why it is important to be vigilant in your weight loss management. If you have
been good about exercising for a month, just remember how long you didnt exercise at
all. This behavior is easy to revert to, because, it was a part of your life longer than the
exercise.
Specifically, that is the reason for the recent article on responsibility. This is one of your
biggest obstacles. Everyday that you accept the fact that you, and you alone, are in
charge of your life is a day that you can build on.
Every day that you exercise and eat healthy builds a stronger base for your new habits.
The longer you do it, the easier it becomes. That is why this is not a diet. It is a life-long
plan for becoming healthier and stronger.
Life is what happens when you are busy making other plans. ~John Lennon
Dont wait until you lose weight to enjoy your life and do all the things you want,. That is
denying that you deserve all the happiness you can possibly have, here and now. Lose
weight, but live your life in the meantime. Being thin will not make you happy, but, being
healthy and loving yourself will.
Live your life, but dont let it revolve around food. It is not food that will make you happy
and give you peace. Believe in yourself. Know that you are worthy of being the person
you want to be.
Dont limit yourself or let others limit what you can accomplish. Be brave enough to
accept new changes and challenges. Break out of the fat self-image that you may have
developed and enjoy the new positive feelings that being healthy will bring.
Build your confidence, just like you are building your new eating and exercise habits. Be
patient and kind to yourself, without letting yourself off the hook. If your thinking is
negative, change it.
Be aware of stressful times, they are dangerous to your weight management. It is easy to
think that we will use food to get us through this crisis and then go back to eating healthy.
The problem is that life is full of disasters, pressure and stress. Dont drop your guard.
When you reach your goal you may think you can relax, but remember, anyone can lose
weight. It is keeping it off that is the challenge. Monitoring yourself on the scale at least
once a week will help keep you honest.
Keep a food journal, always. It is the most important part of you weight loss
management. It will encourage you to eat right, exercise and be prepared everyday.
268
Never use food as reward. It is like an alcoholic rewarding himself with a bottle of booze.
Eating as a reward will only lead to negative feelings and, a self-destructive pattern.
This course was meant to be a beginning for you. To give you some tools to get some
control over your weight and health. There is no magic pill or quick fix.
You are in control, and the only one who can make the changes and enjoy the benefits
that they bring. You will succeed, or not, because of your attitude. Be the architect of
your life and build the one you truly want.
No matter what you choose, resolve to be happy. Love yourself and believe in yourself.
Live with peace and joy!

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

______________________________________________________________





Results:

What I did right_________________________________________________





269



Breakfast: protein fruit smoothie, half whole-wheat raisin bagel, coffee/tea with fat-free
creamer or skim milk = 1 protein, 1 fruit, 1 dairy, 1 carb

Snack: apple with fat free cottage cheese = 1 fruit, 1dairy

Lunch: low fat black bean soup, low fat stir-fried vegetables & tofu over brown rice =
1 veg., 1 carb, 1 protein

Snack: roasted vegetable salad, brown rice crackers = 1 veg., 1 carb

Dinner: roasted turkey with vegetables & new potatoes, artichoke hearts =1 protein, 2
veg., 1 carb



For Your Spirit:
When one door of happiness closes, another opens; but often we look so long at the closed
door that we do not see the one which has opened for us."
~Helen Keller

270
Day 90 Review

In this last lesson, we will do a review of the key points on weight loss and management that
we have covered throughout this program. This is meant to help you remember some of the
more fundamental points of diet, exercise and overall fitness. We hope you will continue your
weight-loss management in good health.

Be aware when eating out and bag part of your oversized meal or portions.
Fidget whenever possible. Move more whatever you do.
Monitor yourself weight, tape measurement or fat percentage.
Use your worksheet or a food diary every day.
Eat complex carbohydrates, not simple carbs.
Eat at least every fours hours.
Eat slowly and chew well.
Drink lots of water.
Exercise, both aerobically and with resistance.
Strategize for the situations for which you are most vulnerable.
Dont eat late at night.
Dont hang onto guilt Let it go. Get back on the program.
Use positive visualization.
Dont use food as a reward or comfort.
Be kind to yourself. Talk nicely to yourself and about yourself.
Set tangible goals for yourself; review and revise them often.
Use food labels as a tool to evaluate nutrition.
Use stress management tools: breathing, visualization, exercise.
Thou shall not eat fast foods.
Be prepared Take healthy foods with you.
Take responsibility for your life.
Use positive activities to replace bad eating habits.
Make your environment diet friendly.
Use portion control occasionally measure your food.
Use self-control and build on it.
Stay motivated with exercise. Use variety. Make it a habit.
Have a support person or people.
Beware of saboteurs.
Avoid junk food and overly processed foods.
Include running or walking in your exercise program.
No matter how many times you fail, you can still succeed. Learn from mistakes.
Eat smaller amounts more often.
Fat is turned into fat very easily, so keep it low.
Plan your exercise like an athlete would. Be an athlete.
Understand that frustration is normal and will fade. Keep up with your program until
it does fade.
Our bodies were meant to move, so move it.
Use coping mechanisms for high-risk situations.
Raise your metabolism through resistance and aerobic exercise.
Be assertive when eating out. Be alert for hidden fat.
Eat more soy. Eat less meat. Eat more fish. Eat no red meat.
Get plenty of sleep.
Ignore food advertising. Its everywhere and they dont care about your health, just
your money.
Watch overeating on weekends and have a strategy.
Use your worksheet or journal for getting yourself in control and detecting how you
are sabotaging your diet.
271
Adopt a pet. It will get you out more (if its a dog). But any pet will help de-stress
you and will love you unconditionally. See yourself through their eyes and you will
love yourself more.
Make a contract with yourself and keep it. Get a witness.
Heal yourself emotionally: Let go of negative emotions.
Do your best and demand more from yourself. Shift your attitude.
Caffeine may help you burn fat. Dont over do it.
Stretch for relaxation and fitness. Avoid injuries.
Be persistent. It is the process that counts.
Ask yourself the right questions. Examine your motives, thoughts and emotions.
Deal with your anxiety and stress with planning and non-food strategies.
Make your favorite fast foods with healthy substitutions.
Ask yourself if it is real or emotional hunger.
Do the best exercise programs for your body type.
Aromatherapy may help you eat less.
Get a little sunlight for your emotional health and less food cravings.
Use meal replacements occasionally to clear the mind and body from the focus on
food.
Any food can be made healthier if you make it instead of getting it from a fast food
restaurant.
Make friends with the scale and monitor yourself once a week.
Yoga can help relieve stress as it improves your balance, concentration, and muscle
strength and flexibility.
Eat more fruits and vegetables to lose more weight.
Keep calorie and fat saving tips in your kitchen in view.
Fight depression with exercise and see a doctor.
Lack of serotonin makes you crave sugar. Lack of endorphins makes you crave fat.
Exercise raises serotonin & endorphins.
Name your fears and weaknesses and they will lose their power.
Go online and research the restaurants where you dine and stay away from the high-
fat menu items.
Fiber fills you up and keeps you healthy.
There are no quick fixes and miracle pills to weight loss.
Beware of any diet supplement that makes exaggerated claims. Check the studies
for reliability.
You are the only one responsible for your weight loss and health.
Review and re-evaluate your goals every couple of months.
Weight loss management is a life long challenge.
Be aware of falling back into old destructive habits.
Love yourself and believe in yourself. Live with peace and joy!

Worksheet

______________________________________________________________

______________________________________________________________

Lunch What? ______________________ Where? _____________________
_____________________________________________________________

_____________________________________________________________

272
______________________________________________________________





Results:

What I did right_________________________________________________








Breakfast: seven-grain cereal with blueberries, skim milk, coffee/tea with fat-free
creamer = 1 carb, 1 dairy, 1 fruit

Snack: protein bar = 1 protein, 1 carb

Lunch: whole-wheat pasta with shrimp and scallops in red sauce & low-fat Parmesan,
salad = 1 veg., 1 carb, 1 protein, 1 dairy

Snack: red leaf lettuce with apples salad & low-fat dressing = 1 veg., 1 fruit

Dinner: grilled chicken, new potatoes, greens, and grilled peppers = 2 veg., 1 protein,
1 carb


For Your Spirit:
Develop an inner candle flame that wont flicker even when the worst goes before you.
~Dr. Wayne Dyer

Namaste
Patti Petrella

90 Days

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