Am I Hungry Bonus

Awareness Journal
By
Michelle May, M.D.
PUBLISHING
Phoenix, Arizona
Am I Hungry? Awareness Journal

Copyright 2005, Michelle May, M.D.
Am I Hungry? is a trademark of Am I Hungry?, P.L.L.C.
Visit their website at www.AmIHungry.com for more resources.
Graphics designed by Norma Strange
Fitness illustrations by Bill Riddle, IV
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted in any form or by any means electronic, mechanical,
photocopying, recording, or any other, except for brief quotations in printed reviews,
without the prior written permission from the publisher.
Library of Congress Cataloging-in-Publication Data 2005905953
ISBN 978-09760444-9-9
Nourish Publishing
P.O. Box 93686
Phoenix, AZ 85070-3686
IMPORTANT NOTICE: PLEASE READ

In view of the complex, individual nature of health and fitness issues, this book, and the
ideas, programs, procedures, and suggestions are not intended to replace the advice of
trained medical professionals. All matters regarding ones health require medical
supervision.
The authors roles are strictly educational in the context of the Am I Hungry? workshops
and materials. They are not providing any medical assessment, individualized
therapeutic interventions, or personal medical advice in this context. Seek medical
advice from your personal physician regarding your personal risks and benefits insofar
as adopting the recommendations of this program.
The authors disclaim any liability arising directly or indirectly from the use of this book or
program.
Dedicated to
all of our participants
who taught us so much
Awareness Journal
Table of
Contents
Introduction
Awareness is Your First Step
Chapter 1
Overview Action Plan Goals
Am I Hungry? Workshop Notes
Tools: The Eating Cycles
Decision Point: Why Do I Eat?
Fitness: Boosting Your Metabolism
Nutrition: Fueling Your Metabolism
Life Skills: Self-Awareness
7-Day Journal
Chapter 2
Tools: Strategies for Identifying Hunger Balance, Variety, and Moderation
Decision Point: Am I Hungry?
Fitness: Build a Positive Attitude About Exercise
Nutrition: All Foods Fit
Life Skills: Goal Setting
7-Day Journal
Chapter 3
Tools: Im Not HungryWhat Are My Choices?
Decision Point: Im Not Hungry
Fitness: Live a More Active Lifestyle
Nutrition: Essentials of Fluids
Life Skills: Distracting Myself from Eating When I am Not Hungry
7-Day Journal
Chapter 4
Tools: Hunger and Fullness
Decision Point: How Hungry Am I?
Fitness: Essentials of Cardiorespiratory Fitness
Life Skills: Using a Pedometer to Increase Your Activity
Nutrition: Essentials of Carbohydrates
7-Day Journal
Back to Table of Contents
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Table of
Contents
Chapter 5
Tools: What Do I Choose to EatPutting It All Together
Decision Point: What Do I Choose to Eat
Fitness: Essentials of Flexibility
Nutrition: Essentials of Fat
Life Skills: Making Healthier Choices
7-Day Journal
Chapter 6
Tools: Strategies for Mindful Eating
Decision Point: How Do I Eat?
Life Skills: Mindful Eating
Fitness: Essentials of Strength Training
Nutrition: Essentials of Protein
7-Day Journal
Chapter 7
Tools: How Much Do I Need? I Ate Too Much
Decision Point: How Much Do I Need?
Fitness: Taking Charge of Your Fitness
Nutrition: Essentials of Micronutrients and Nutrition Labels
Life Skills: Tracking Your Progress
7-Day Journal
Chapter 8
Tools: Optimal Health
Decision Point: Where Does My Energy Go?
Fitness: Your Personalized Prescription for Health
Nutrition: Nourish Yourself
Life Skills: Eating Without Guilt
7-Day Journal
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Introduction
Awareness is Your First Step

Freeing yourself from Over Eating and Restrictive Eating Cycles requires awareness of
your thoughts, feelings, and actions. Otherwise, you are destined to repeat your habits
and patterns until you recognize and change them.
For lifelong weight management without dieting, you will learn to tune into your physical
sensations such as hunger, fullness, thirst, and fatigue. You will also become more
attentive to your food choices and your activity levels. Most importantly, you will
become aware of your thoughts and feelings and how those affect your actions.
This process is not a quick fix; you will need to invest your effort and time. To markedly
increase your success and effectiveness, set aside time each day, ideally 15 to 30
minutes, to read, reflect, write, and set your goals and action plan. This is one of the
most powerful and meaningful gifts you could give yourself.
The Am I Hungry? Awareness Journal will guide you through the change and
awareness process. It is the companion to Am I Hungry? What To Do When Diets
Dont Work. Each chapter has several sections (flip through Chapter One as an
example):
Strategies
Strategies
Chapter Overview
Action Plan
My Goals
Tools and Tables from Am I Hungry? including the Eating
Cycles, Fitness Activities, and Nutrition at a Glance for quick
reference
Key questions for each section help you apply the concepts you
learn from Am I Hungry? to your own experience and life.
Life Skills
Life Skills
Learn many of the crucial skills necessary for personal change and
lifelong weight management that will increase your personal
effectiveness and satisfaction.
Journey
Awareness Journal
A 7-Day Awareness Journal that includes important concepts from
each chapter. Recording your food and fluid intake, hunger levels,
physical activity, thoughts, feelings, and observations will increase
personal understanding and accountability throughout this process.
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Strategies
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Chapter 1
Chapter 1 Overview
Finally! You will truly understand why diets dont work in the long run for most people
and learn how you can develop a healthy relationship with food and physical activity.
You will also see that by meeting your physical and emotional needs appropriately and
effectively, you will move toward achieving optimal health.
Fitness: Boosting Your Metabolism
Simply put, metabolism refers to the amount of energy your body uses each day. You
will begin to look at your activity and exercise patterns as important contributors to your
metabolism.
Your body is required to manage the difference between the number of calories you eat
and the number of calories you burn. When you take in too much fuel, your body will
save it as fat for later. When you take in far fewer calories than your body needs, your
bodys survival mechanisms kick in and your metabolism will eventually decrease.
Learning to meet your bodys needs for just the right amount of fuel is one of the keys to
building optimal health.
Awareness Journal
Write down when and approximately how much you eat and drink so you will become
more aware of your patterns. Jot down anything you did to boost your metabolism.
Action Plan
1. Set aside 15-30 minutes each day for reading, journaling, and reflecting on this
process.
2. Read Am I Hungry? What To Do When Diets Dont Work Introduction and Chapter 1.
3. Look at your Why, When, What, How, How Much, and Where in your Eating Cycle.
Can you see recognize any of your patterns, triggers, and cycle drivers?
4. Whenever you have an urge to eat, ask yourself, Am I Hungry?
5. Become more aware of your thoughts about exercise in preparation for Chapter 2.
My Goals for this Week
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Chapter 1
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Chapter 1
The Eating Cycles
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Chapter 1

Am I Hungry? Self-Awareness Quiz
Rate the following statements on a scale of 1 to 10 with 1 = I completely
DISAGREE with this statement and 10 = I completely AGREE with this
statement.
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
I am hungry all the time.

I am never hungry.
I cant tell when I am hungry.
I am starving by the time I eat, so I eat anything I can get my hands on.
I sometimes ignore hunger in order to control my weight.
I often eat until I am uncomfortable.
I have been on many diets.
I dont have enough willpower to stick to a diet.
I believe that thin people have better metabolisms than I do.
I believe that thin people have more willpower than I do.
I think about food all of the time.
I avoid certain foods because they are fattening.
I eat on a schedule (i.e. six times a day) even when I am not hungry.
I decide ahead of time what I am going to eat for the entire day.
I am confused about what I should be eating.
I feel guilty about eating certain foods.
I have trouble stopping myself when I eat bad foods.
I have a love-hate relationship with food.
I am either dieting or eating too much.
I dread the thought of dieting but I dont know what else to do.
I know I am not hungry but I eat anyway.
I eat by the clock.
I eat when I am bored.
I eat when I am stressed.
I eat when I am sad.
I eat when I am angry.
I eat when I am lonely.
I usually celebrate special occasions or milestones by eating.
I comfort myself by eating.
I reward myself with food.
I dont really know why I eat.
Look back over your scores. The statements that you rated a 5 or higher are
issues that you will need to look closely at over the next eight chapters. You will
take this Self-Awareness Quiz again when you have completed this program in
order to check your progress.
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Chapter 1
Describe someone you know that manages his or her weight with very little effort.
Describe someone you know that manages his or her weight with chronic dieting.
Describe someone you know that struggles with food, weight, and overeating.
What are the key differences between these people?
Would you describe your eating style as mostly Over Eating, Restrictive Eating,
or Instinctive Eating? Describe one of your recent eating episodes that
demonstrates your eating style.
Complete this statement: I sometimes have trouble identifying hunger because
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Chapter 1
Fitness: Understanding Your Metabolism

Do you think your metabolism is low, average, or high?
Why do you think your metabolism is like that?
What specific things will you do this week to increase your metabolism?

Why do you think diets have or havent worked for you in the past?
Do you think your metabolism has been affected by your eating patterns? How?
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Chapter 1
Life Skills: Self-Awareness

Becoming aware of your thoughts, feelings, and actions will help you understand why
you get the results you doand make the necessary changes to help you achieve the
results you want. You will likely be surprised by some of things you discover about
yourself and the positive effect that awareness can have. This process will help you
make meaningful, long-lasting changes that will help you overcome your struggle with
your weight and develop healthy, happy relationships with food and activity.
There are many ways to increase your self-awareness:
Get out of autopilot. Try to be present and aware of your movements, your
surroundings, and your experiences.
Have a dialogue with yourself, asking yourself questions about why you do certain
things.
Narrate your actions, thoughts, and behaviors to yourself as though you were
watching a ball game or a play, or writing a novel.
Close your eyes and draw your attention inward toward your stomach or heart.
Notice what feelings or emotions you find there.
Simply sit with your feelings and allow them to register in your mind.
Meditate or pray.
Notice any associations, such as a craving for a comfort food; this can be a clue
about what you are feeling or needing.
Draw (or even scribble) any images or pictures that come to mind. Pictures often
give you insight into your inner world.
Speak your feelings into a tape recorder.
Talk over your feelings with a friend or family member.
Talk to a counselor or therapist.
Write down your thoughts and feelings as quickly as they come, either on paper or
on a computer. Dont worry about spelling or punctuation.
Keep a daily journal.
This Awareness Journal will guide you in this process. Keeping a journal is one of the
predictors of successful weight loss and maintenance. However, you may be tempted
to underestimate the power of this process or view it as tedious, silly, or even
frightening. Some people have said that it reminds them too much of past diets and
they find themselves rebelling against it. But the purpose of this Awareness Journal is
not to make sure that you are following the rules but to increase your awareness and
help you determine what works best for you.
Since this Awareness Journal is intended solely for your benefit, it is in your best
interest to be as honest, accurate, and consistent as possible.
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Chapter 1
Life Skills: Self-Awareness (continued)

Initially, this Awareness Journal simply helps you become aware of what you are
eating and gives you a place to record your exercise. You will also begin to notice
how certain types of food or patterns of eating affect you. For example, you may find
that you feel sluggish if you eat a large serving of pasta or that you dont get hungry as
soon when you eat some type of protein with your breakfast.
As you progress through the Am I Hungry? system, you will begin to focus on
important aspects of your eating behavior, exercise, and nutrition. Observing your
eating patterns can also provide you with important information about what drives your
eating and what changes will be most helpful through trial and error.
It is crucial that you look at your behaviors and feelings in a nonjudgmental way in
order to learn and grow. You will be less likely to overeat, less likely to feel guilty, and
more likely to make positive changes. For example, your observations may look like
this:
I skipped lunch and I was starving by 3pm - then I overate.

I felt less stressed out after going for a long walk.
I ate too much food at dinner and now Im having difficulty sleeping.
Make the commitment. Set aside time each day to read Am I Hungry?, write in
your journal and reflect on what you are discovering. The lifelong habit of carving
out time for yourself daily will benefit you in countless ways.
Keep your Awareness Journal in an accessible place. Keep it in your purse,

briefcase, desk or counter drawer, or copy a page and carry it with you.
Dont rely on your memory. If you dont have your Awareness Journal with you,
simply jot yourself a note as soon as possible and write it in later.
Write down times when possible. This will help you recognize patterns.
Practice estimating portion sizes. You may want to use a measuring cup to
serve yourself a few times to see what a serving size looks like on your plates and
in your glasses and bowls. After you have a good idea what an average serving
size is there will be no need to weigh or measure your food since your hunger level
will always be your guide about how much you need to eat.
Write down your thoughts, feelings, and observations.
Write your goals, insights, and questions at the bottom of each page. There
will be new areas of focus as you progress but feel free to write down whatever
comes to mind. Reread it later to learn more about yourself.
Be gentle and patient with yourself. Remember that this is a process, not a
destination. There are bound to be many mistakes along the way. Choose to learn
and grow from each one.
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Chapter 1
Food and Drink
Notes
Type and Approximate Amount

Time
Fitness Activities
What I did to boost my metabolism
Goals, Notes, Insights, Challenges, Reminders, Questions
Food For Thought
At what point will society begin to doubt the wisdom of the diets
rather than the fortitude of the dieters?
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Chapter 1
Food and Drink
Notes

Time
Fitness Activities
Food For Thought
The sensations of hunger and satiety are the simplest, yet most powerful
tools available to you for reconnecting with your instinctive ability
to know what your body needs.
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Chapter 1
Food and Drink
Notes

Time
Fitness Activities
Food For Thought
Instead of following strict rules created by experts,

you can become the expert on meeting your needs.
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Chapter 1
Food and Drink
Notes

Time
Fitness Activities
Food For Thought
Instead of focusing on what and how much food you should eat, the key is
first understanding why you want to eat in the first place. This awareness
will give you the opportunity to meet your true needs appropriately.
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Chapter 1
Food and Drink
Notes

Time
Fitness Activities
Food For Thought
Imagine what it will be like when you re-establish physical hunger as your
primary cue for eating and learn to satisfy your other needs in positive and
constructive ways. You will create new pathways for eating and for living.
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Chapter 1
Food and Drink
Notes

Time
Fitness Activities
Food For Thought
You can relearn to trust your body to let you know if and when
you need food, and how much you should eat.
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Chapter 1
Food and Drink
Notes

Time
Fitness Activities
Food For Thought
Step by step, you will learn a whole new system for losing weight and building
optimal health. You will free yourself from your focus on food and weight and
discover new tools and energy to lead a more fulfilling, balanced life.
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Chapter 2
Chapter 2 Overview
Hunger is a primitive yet reliable means of reaching and maintaining a healthy weight
without dieting. Whenever you have an urge to eat, ask yourself "Am I hungry?
Learning to your recognize hunger and satisfaction cues will guide your food choices
and portion sizes. When combined with a positive attitude toward exercise and an All
Foods Fit approach, you will have the foundation for lifelong weight management.
Your thoughts and feelings about exercise have a powerful impact on your actions. If
your thoughts are negative, you will learn to replace them with more positive thoughts
that encourage you to lead a more active, healthy lifestyle.
As you choose what to eat, all foods fit when you keep in mind three essential
principles: Balance, Variety, and Moderation. Balance your intake to meet your
nutritional needsand your need for enjoyment from food. Eat a variety of foods
across and within each food group. Eat moderatelyone of the keys to weight
management without deprivation.
Awareness Journal
Notice your physical symptoms, your thoughts and your feelings when you eat and
whether you are hungry or not. Jot down your thoughts about exercise.
Action Plan
process.
2. Read Am I Hungry? What To Do When Diets Dont Work Chapters 1 and 2.
3. Practice identifying your physical signs of hunger.
4. Begin to identify where those other urges to eat are coming from.
5. Monitor your thoughts and feelings about exercise and replace negative thoughts
with more positive ones that you will repeat often.
6. Start (or continue) your exercise program.
7. Use the principles of Balance, Variety, and Moderation when choosing your food.
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Chapter 2
Strategies for Identifying Hunger
Balance, Variety, and Moderation
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Chapter 2

Practice identifying the signals that let you know you are hungry. Move away from food
and place your fist on your upper abdomen and focus your awareness on your body.
Close your eyes for a few moments to shut out other distractions.
Can you identify any physical symptoms of hunger or fullness? What are they?
What other physical symptoms are you aware of?
What thoughts and feelings are you aware of? Do you notice your brain trying to tell
you whether you are hungry rather than just letting you feel the physical symptoms?
What specific symptoms of hunger do you usually have?

Hunger pangs
Growling or grumbling in the stomach
Empty feeling
Gnawing
Slight queasy feeling
Weakness or loss of energy
Trouble concentrating
Lightheadedness
Slight headache
Irritability or crankiness
Feeling that you must eat as soon as possible
Other:
What other thoughts and feelings do you think you might confuse with hunger at times?
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Chapter 2

Rate the following statements about exercise on a scale of 1 to 10 with 1 = I completely
DISAGREE with this statement and 10 = I completely AGREE with this statement.
____
____
____
____
____
____
____
____
____
____
____
____
____
____
I know I should exercise but I hate it.

I know I should exercise but I just cant seem to make myself do it.
I dont know if exercise is really worth the effort.
I dont have time to exercise.
I dont have the energy to exercise.
Ill start exercising when Ive lost some of this weight.
Im embarrassed to be seen exercising.
Exercise is really hard for me.
Exercise is very uncomfortable for me.
Im so out of shape that I dont even know where to start.
I cant do what the experts recommend so why bother?
I have a strenuous job so I dont need to exercise when I get home.
I exercise when things in my life are going smoothly but I get off track easily.
In the past I have started an exercise program but quit when I didnt see the
weight loss I expected.
____ I already exercise but I think about quitting because I am still overweight.
What other thoughts, feelings, and attitudes do you have about exercise?
Look back over your ratings of the statements above. For those that you rated a 5 or
higher and for your other negative thoughts and attitudes, write down new positive,
powerful replacement thoughts and statements.
People often find that repeating positive, powerful statements to themselves leads to
change in their behaviors because their brain finds ways to make it true. These are
sometimes called affirmations, declarations, or mantras. One example of such an
affirmation is I am an active person. What will your mantras be?
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Chapter 2

Good food, bad food labels are common. Make lists of foods that you think of as:
Bad
Good
Look at the foods on your lists. Why did you label each food in this manner? Are you
certain that these labels are completely accurate? Why or why not?
Look at the foods on your lists. How do you behave and/or feel when you eat them?
If you applied the All Foods Fit principles of Balance, Variety, and Moderation, how do
you think you would behave and feel if you chose to eat these foods?
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Chapter 2
Life Skills: Goal Setting

If losing weight and becoming healthier is a journey, then the goal setting process is
like planning your trip. If you dont know where you are going then dont be surprised if
you dont get there! Goals create your destiny and add structure, drive, passion, and
commitment to your life. Use the following worksheet to guide you through the goal
setting and achievement process.
1. Assess Your Starting Point: You have to know where you are starting from in
order to decide how to get where you want to be. Take an accurate and detailed
assessment of where you are relative to the goal you want to achieve. Use the
Health, Wellness, and Fitness chart to track your progress.
2. Decide What Is Important to You: There are an infinite number of possible goals
and an infinite number of paths to achieve them. But when your values and goals
align, they will form a passionate attitude! Make a list of your principles and
valueswhat is most important to you? Your goals should include and enhance
your principles and values. Consider these two scenarios:
Rhonda decides to lose 20 pounds before her 20th Class Reunion in two months. She
gives up all bread and sweets and joins a gym. She decides she will workout for one
hour six days a week no matter what.
Joanne wants to feel more energetic and help her whole family develop a healthier
lifestyle. She starts buying and preparing more fruits and vegetables and cutting
down on how often they eat fast food. She and her husband and children plan a weekly
family outing like hiking, biking, or flying kites.
Who do you think is most likely to be successful in the long run? Why?
3. Dream: Imagine what your ideal destination will be like. Inspire and challenge
yourself by projecting yourself into the future to see where you are going. Create a
storyboard, map, inspirational notebook, or a collage using pictures and clippings
from magazines. What will it be like if your dreams come true? What will change?
How will you feel?
4. Write it Down: Your goals should be complete and focused, like a road map. The
difference between a dream and a goal is the written word. When you write down
your goals, you are creating instructions for your subconscious mind to carry out.
Write out ideal scenario in great detail.
Be positive. Write down what you want to do, not what you want to stop doing.
The more positive the instructions, the more positive the result.
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Life Skills: Goal Setting (continued)
Make them so clear that you can see them, feel them, and measure them.
Put them on your mirror, your desk, your bedside, or any other place where you
will see them often. Reread and recommit yourself to your goals daily.
5. Develop Your Plan: Any significant journey requires preparation and planning.
Instead of wishing for your goals to come true, decide what you are going to do.
Set aside time each day to work toward your goals.

Break your larger goals into multiple short-term goals. Keep in mind that the
long-term is just a bunch of short-terms taped together.
Layout your plan in writing and include a timeline.
Identify obstacles and possible solutions.
Identify a support system and consider establishing an accountability partner.
Develop a reward system, for example placing a dollar in a jar each time you
exercise to buy yourself a new CD.
6. Enjoy the Journey: The lessons you will learn on this journey are more valuable
than simply losing weight, so appreciate the process.
Take steps, no matter how small, toward your goal. Trust the process.
Allow your mind to become a magnet for attracting information and help that will
allow you to reach your goals.
Be flexible and open to new opportunities and paths to your goals but be careful
of detours.
Every journey has its roadblocks, so expect them. Whether you go around,
under, over, or through them will determine whether you reach your destination.
Dont expect perfection. Learn from your setbacks and challenges.
Periodically assess your progress and adjust your approach or goals as
needed.
Acknowledge and appreciate your successes along the way.
Other Opportunities: If you are dissatisfied with other aspects of your life, get
excited. These are opportunities to set new goals and make positive changes. This
goal setting process can be applied to any other area:
Health, Fitness, Wellness, Medical Issues, Psychological Health

Love, Family, Friendships, Relationships
Spirituality, Religion, Prayer/Meditation
Education, Work, Career, Achievement
Contribution, Service, Philanthropy
Money, Finances, Material Possessions, Home Improvement
Creativity, Hobbies, Skills, Self-improvement
Travel, Adventure, Entertainment, Fun
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Chapter 2
Goal Setting Worksheet

Focus Area:
Date:
1. Assess Your Starting Point: Use your Health, Wellness, and Fitness Assessment
as a baseline. Come back to it periodically to track your progress.
2. Decide What Is Important to You: What are your principles and values that are
relevant to the goal you wish to achieve?
3. Dream: Shoot for the stars!
4. Write It Down: What gets written down gets done.
5. Develop Your Plan: What are you going to do to make your goals happen?
6. Enjoy the Journey: Trust the process, be flexible, learn from your challenges,
reassess your progress, and acknowledge your successes.
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Chapter 2
Goal Setting: My Health, Wellness, and Fitness Assessment

Date:
Age
Last Check-Up
Weight
Clothing Size
Waist (inches)
Hip (inches)
Waist/Hip Ratio
Body Mass Index
Body Fat %
Resting Pulse
Blood Pressure
Fasting Blood Sugar
Total Cholesterol
Triglycerides
LDL (Bad) Cholesterol
HDL (Good) Cholesterol
Smoking # of cigs per day
Alcohol - # of drinks per day
Drug Use
Diet: Healthy (Scale of 1-10)
Daily Fruit and Vegetables
Daily Fiber Intake (grams)
Low Cholesterol/Sat/Trans Fats
Micronutrients (Ca, Iron, etc)
Exercise: Weekly (in minutes)
Exercise: Cardiorespiratory
Exercise: Strength
Exercise: Flexibility
Stress Levels (Scale of 1-10)
Coping (Scale of 1-10)
Self-Nurturing (Scale of 1-10)
Support System (Scale of 1-10)
Daily Prayer/Meditation
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Food
Type and Approximate Amt.
Time
Physical Symptoms,
Thoughts and Feelings
Fitness Activities
Am I
Hungry?
Thoughts About Exercise
Food For Thought
By focusing on hunger as your guide, you will become your own internal
authority for when, what, and how much to eat. You dont have to be in
control, but you will learn to be in charge.
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Food
Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Food For Thought
Whenever you want to eat ask yourself, Am I hungry? This important

question will help you recognize the difference between an urge to eat caused
by the physical need for food, from an urge to eat caused by other triggers.
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Food
Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Food For Thought
When you wait until you are hungry, eating is more pleasurable and
satisfying. Hunger is truly the best seasoning!
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Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Food For Thought
If you arent hungry when you start eating,

how do you know when to stop?
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Food
Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Food For Thought
For physical activity to become part of your life,

be as consistent but as flexible as possible.
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Food
Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Food For Thought
When you are hungry, instead of turning to a long list of restricted and
allowed foods, keep in mind that all foods fit! Use the principles of Balance,
Variety, and Moderation to guide your choices.
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Date
Food
Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Food For Thought
Start thinking of your self as an active, healthy person

and you will become one!
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Chapter 3
Chapter 3 Overview
When you ask yourself "Am I Hungry?" and the answer is "No", you have 3 options. All
three options are valid and each has advantages and disadvantages.
(1) Eat Anyway - This is the easiest option since you won't have to deal with whatever
really triggered the urge to eat. However, the urge will come back again and again until
you do and you will store the extra calories you eat as fat if your body didn't need food.
(2) Distract Yourself Good option if the trigger was something in your environment,
boredom, avoidance of another activity, or if it isn't a good time to sort out and deal with
an emotional trigger.
(3) Identify and Deal with the Trigger Best option because you will actually explore
your personal triggers and develop a plan for coping in a more productive way.
Look for ways to become more active everyday in all aspects of your life - at home, at
work, at leisure, and while traveling. When you exercise, incorporate the three
components of fitness: Cardiorespiratory, Flexibility, and Strength which will be covered
in more detail over the coming chapters.
Water is critical for optimal health. Chronic mild dehydration can cause fatigue and a
lack of stamina. Thirst can also be confused with hunger. There are many effective
strategies for increasing your water intake to improve your hydration.
Awareness Journal
Really pay attention to your thoughts and feelings this weekespecially when you have
an urge to eat but you are not hungry. Write down your lifestyle activities and exercise.
Action Plan
process.
2. Read Am I Hungry? What To Do When Diets Dont Work Chapter 3.
3. Make a list of Things To Do Besides Eat and keep your supplies handy.
4. Add activity to your day everyday!
5. Work on improving your fluid intake.
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Im Not HungryWhat Are My Choices?
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Chapter 3

Since you have become more aware of your hunger cues, have you found
yourself feeling guilty if you eat when you arent hungry? How does that feel like
dieting?
Instead of feeling guilty, remember, when you arent hungry, you have three
choices. What are they?
I can choose to:
I can choose to:
I can choose to:
What are the advantages and disadvantages of each choice for you?
Eat anyway:
Distract myself:
Meet my true needs:
What activities will you choose to distract yourself with when you arent hungry?
See Life Skills: 101 Activities To Do Instead of Eat for ideas. Make a
commitment to try this before eating simply out of habit.
What environmental and emotional triggers have you noticed so far? How will
you begin to address those triggers and needs more effectively?
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Take a look at your lifestyle. Are you active or sedentary? Do you avoid doing
things that require effort? Are you able to do all of the things you would like?
Would you like to feel more fit?
What specific things will you do this week to increase your Lifestyle Activity?
Review the Health Notes: Exercise Clearance section and talk to your doctor
before starting an exercise program. Do you have any potential risk factors that
you need to address first?
If you have not been exercising regularly, what could you do to get started?
(Remember: Start Now, Start Small, Be Consistent, Set Goals, Stay Motivated,
Have Fun!)
If you are already exercising, do you include cardiorespiratory fitness, muscular

strength, and flexibility in your choice of activities? If so, great! If not, what could
you add?
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Assess your current fluid intake by tracking the amount and type of fluid you are
drinking in your Awareness Journal.
Check the color of your urine. Do you notice a change in color depending on
how much fluid you are drinking? (If you are getting enough water, you will
probably notice that it is pale or almost colorless.)
Are you aware of any possible signs of mild dehydration?
If you decide that are not drinking enough water, what is your plan for improving
your water intake?
What other fluids are you drinking that you want to modify? What are your plans?
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Life Skills
Life Skills: Distracting Myself from Eating When Im Not Hungry

When you recognize that an urge to eat was caused by a trigger rather than true
hunger, you can choose to do another activity to distract yourself until the urge passes.
Here is a list on 101 ideas of things to do besides eat. Highlight those that appeal to
you and add some of your own. Remember, try to choose activities that are enjoyable,
available, and preferably, eating incompatible. Create a Distraction Box or drawer
with everything you need to distract yourself. Perhaps you can establish a specific
area in your home or office that is food-free and perfect for just for these moments.
Imagine a slimmer, healthier you * Walk around the block * Call a friend * Make a list of your Top Ten Reasons to
Lose Weight * Read a child a book * Make a To Do list * Dance a little * Plan a vacation * Get a massage * Jot a
thank you note to someone * Go to bed early * Read a great book * Write in your Awareness Journal * Give
yourself a manicure or pedicure * Plan a healthy meal for your family * Surf the Internet * Finish an unfinished
project * Walk your dog * Feel your feelings * Volunteer in your community * Start a hobby * Brush your teeth *
Tape your favorite show to watch while exercising * Take 5 slow, deep cleansing breaths * Practice an instrument *
Balance your checkbook * Plan a party * Say a prayer * Buy yourself some flowers * Do a few sit-ups * Make a
phone call to someone you like * Chop veggies to keep on hand * Set your priorities * Try a new hairstyle * Give a
massage * Write down something you are proud of this week * Clean out a junk drawer * Play a game with your
kids * Try a new route on your walk * Scream! * Plant fresh herbs to use in your cooking * Drink a glass of water *
Kiss someone * Try on some of your clothes * Catch up on your reading for work * Look at old pictures * Rent a
video * Smell the roses * Wash your car * Chew some gum * Plan a date for someone special * Swim a few laps *
Read Am I Hungry * Take a hot, soothing bath * Update your calendar * Get it off your chest * Build something *
Check in on an elderly person * Work in your yard * Start your holiday shopping list * Count your blessings * Write a
letter * Fold some laundry * Listen to your inner conversations * Take a nap * Run an errand * Work on your
budget * Take a bike ride * Check your e-mail * Make a positive statement about yourself - repeat often * Give your
dog a bath * Start a project youve been wanting to get around to * Send a birthday card * Meditate * Try a healthy
new recipe * Play cards * Set your goals * Freshen your make-up * Hug someone * Rearrange some furniture * Go
take a hike! * Help with homework * Light a fire or some candles * Say STOP! out loud * Put your pictures in an
album * Walk around your workplace * Try a new relaxation technique * Talk it over with someone * Get a head
start on your taxes * S-t-r-e-t-c-h * Do a Honey Do * Say whats on your mind * Go pick up your mail * Straighten a
closet * Think * Do something nice for someone anonymously * Check the stock market * Plan a romantic
encounter * Clean out a files * Tell someone how you really feel * When you become truly physically hungry, eat!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Lifestyle Activities
Cardiorespiratory
Strength
Flexibility
Food For Thought
When a craving doesnt come from hunger,

eating will never satisfy it.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Cardiorespiratory
Strength
Flexibility
Food For Thought
When you eat food your body didnt ask for, it has no choice but to store it.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Cardiorespiratory
Strength
Flexibility
Food For Thought
People wait for the perfect time to begin exercising. It is unlikely that the
perfect time will ever comeand it wont last forever anyway
so make fitness fit into your life just the way it is today!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Cardiorespiratory
Strength
Flexibility
Food For Thought
Eating to deal with certain emotions is simply a way of coping.

Once you are aware of your triggers, you have an opportunity to
meet those needs in a more productive way.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Cardiorespiratory
Strength
Flexibility
Food For Thought
If you continually struggle with fatigue and lack of stamina, you may be
living in a state of slight dehydration. Imagine being able to boost your
energy level just by consuming a sufficient amount of fluid!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Cardiorespiratory
Strength
Flexibility
Food For Thought
Many of the people who have conquered their weight challenges

have made increased activity a way of life.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Am I
Hungry?
Cardiorespiratory
Strength
Flexibility
Food For Thought
It is not necessary to make a perfect choice every time in order to break free
from overeating. It is more a matter of becoming aware, recognizing that
you have choices, and taking steps toward meeting your true needs.
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Chapter 4
Chapter 4 Overview
Learn to tune into your body to see how hungry you are and understand the many
factors that affect your hunger levels. Determine how hungry you are before you start
eating, halfway through, and when you are finished eating by checking in with yourself
and using the Hunger and Fullness Scale. Observe how different amounts and types of
food affect you so you can develop a pattern of eating that suits you best.
Develop your personalized plan to build your cardiovascular fitness and achieve a
healthier weight. If you are not already exercising regularly, this is a great week to start
a walking program.
Understand carbohydrate metabolism and the role carbohydrates play in your blood
sugar, hunger levels, and energy levels. See how to increase the healthier carbs in
your diet.
Awareness Journal
Record your hunger level before and after eating. Record your activities, particularly
your cardiorespiratory exercise. Make note of the type and amount of carbohydrates
you eat.
Action Plan
process.
3. Determine your "Hunger/Fullness" number before, during, and after eating.
4. Start or increase your walking or other cardiorespiratory activity.
5. Aim to eat 5 fruits and veggies each day and eat whole grains in place of refined
grains whenever possible.
6. Work toward consuming 25-30 grams of fiber daily.
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Hunger and Fullness Scale

1
Ravenous: Too hungry to care what you eat. This is a high risk time for
overeating.
2
Starving: You feel you must eat NOW!
3
Hungry: Eating would be pleasurable but you could wait longer.
4
Hunger pangs: Youre slightly hungry; you notice your first thoughts of
food.
5
Satisfied: Youre content and comfortable. Youre not hungry or full - you
cant feel your stomach at all.
6
Full: You can feel the food in your stomach.
7
Very full: Your stomach feels stretched and you feel sleepy and sluggish.
8
Uncomfortable: Your stomach is too full and you wish you hadnt eaten so
much.
9
Stuffed: Your clothes feel very tight and youre very uncomfortable.
10 Sick: You feel sick and/or youre in pain.
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Using the Hunger and Fullness Scale, practice identifying different levels of
hunger before, during and after eating. Using your observations, what happens
and how do you feel (physically and emotionally) when
you are a 5 or above when you start to eat?
you are a 4 when you start to eat?
you are a 2 or 3 when you start to eat?
you are a 1 when you start to eat?
you stop in the middle of eating and ask yourself where you are on the
Hunger and Fullness Scale?
you are a 5 or 6 when you stop eating?
you are a 7 or higher when you stop eating?
Based on your observations, what do you think works best for you? What is your
plan for learning to use the Hunger and Fullness Scale?
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Are you currently doing any cardiorespiratory fitness activities? If so, what?
Are you committed to improving your cardiorespiratory fitness? If so, what

activity(ies) will you choose to do?
Look at this sample walking schedule. Which starting point do you think matches
your current fitness level? (Keep in mind that you can create a personalized
schedule for any type of activity).
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Chapter 4
Life Skills: Using a Pedometer to Increase Your Activity

A pedometer is a fun way to measure your activity level throughout the day, both
during routine activities and while exercising. It is a small device that is worn on your
waist to measure the number of steps you take or the distance you walk, making it
easy to set realistic goals for yourself. It is incredibly motivating to see those steps
add upand see your energy level rise as your fitness improves.
Why Use a Pedometer?
Numerous studies have shown that activity level is one of the most important
determinants of successful weight loss and maintenance, as well as overall good
health. Although trying to lose weight without exercise is the hard way, making the
time and staying motivated can be a challenge. Increased activity throughout the day
(lifestyle fitness) and setting aside the time for several weekly sessions of exercising
makes all the difference.
How Do You Use a Pedometer?
Pedometers are available just about anywhere that you can purchase fitness and
sports equipment. They are available in a large price range but get the kind that
counts steps since that is the best way to see small improvements.
Wear your pedometer on your waist, attached to your belt, skirt, or pants (even your
underclothes as long as it fits snugly against your body.) Place it in line with the seam
of your slacks or over the center of your kneecap, parallel to the ground. It will not
give accurate readings if it is tilted to one side or the other. Try it out in different
positions along the waist, counting the number of steps you take and compare that to
what the pedometer actually reads.
Put your pedometer on when you first get up and wear it all day long. At the end of the
day, record the number of steps you accumulated then press the reset button to return
the step counts back to 0 for the next day.
Increasing Your Steps
First, get an idea of your baseline activity level by recording the number of steps you
take without changing your normal routine. Once you know your baseline, set step
goals for yourself each day or each week.
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Chapter 4
Life Skills: Using a Pedometer (continued)

Some studies have shown that 10,000 steps per day is ideal for optimal health but
your personal goals will depend on your starting number of steps and level of fitness.
The most important this if for the trend to be an increase in your total daily steps
overall.
Watch the steps add up when you pace while you talk on the phone, walk a flight of
stairs, skip a half hour TV program and walk the dog (add about 2000 steps!), walk
instead of drive, park further, or window shop with friends instead of sitting to talk. Of
course not all activities can be counted in steps (for example, swimming or yoga) but
they still count toward your fitness.
Use the following chart to track your progress. Be sure to set specific goals for
increasing the number of steps you take each day or week. You will find that using a
pedometer for simple, accurate feedback will motivate you to take a step in the right
direction!
Tracking My Steps
My starting average step count:
My goal for the number of steps I take every day:
My goal for increasing my steps every day or every week. (Suggestion: write down a
specific number of steps, i.e. 250, or a percentage increase, i.e. 10%).
My specific strategies and activities for increasing my steps:
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Life Skills: Tracking My Steps

Start Date ______________
Step Count
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Average
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Week 8
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Simple Carbohydrates: Review several days in your Journal. Using the
following chart, Simple Carbohydrates at a Glance, write the following letters
next to the simple carbohydrates you ate:
F
H
D
S
Fruits
Honey
Dairy
Sugar.
Now circle the simple carbohydrates you ate that contain fiber and write down the
number of grams in the serving size you had.
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Complex Carbohydrates: Review several days in your Journal. Using the

following chart, Complex Carbohydrates at a Glance, write the following letters
next to the complex carbohydrates you ate:
WG
RG
L
V
Whole Grains
Refined Grains
Legumes
Vegetables
Now circle the complex carbohydrates you ate that contain fiber and write down
the number of grams in the serving size you had.
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Add up your totals for each day then take a look at your average intake:
How many servings of fruits and vegetables?
How many servings of dairy?
How many servings of grains?
How many servings of whole grains?
How many grams of fiber?
Are the principles of balance, variety, and moderation reflected in your choices?
Based on what you learned from reviewing your journal, are there any changes
you will make in your food selections?
Do you have signs of Metabolic Syndrome: Waist circumference >40 in men or

>35 in women, high blood pressure, high triglycerides, low HDL cholesterol, and
high fasting blood sugar? If you do (or you are not sure), see your doctor.
This week pay close attention to how you feel after eating certain carbohydrate
foods. Do you plan to make any changes based on these observations?
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Food and Fluids

Time
Physical Symptoms,
Before and After Eating
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
If you put off eating or dont notice that you are hungry until you are at a 1,
then you will be more likely to eat anything you can get your hands on
and you are more likely to overeat.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Since your stomach is about the size of your fist, it only takes
a palm-full of food to fill it. When you dont overfill your stomach,
you will feel light and comfortable after eating.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Cardiorespiratory activity provides you with numerous health benefits.

Live longer, look better, and feel greatsounds wonderful, doesnt it? It is!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Preventive eating is like putting a coat on before it is cold. Instead of feeling

unnecessarily uncomfortable, wait until you need it.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
At the beginning of the week, schedule your walks and write them down.
Give them the priority they deserve. If you have to cancel, reschedule just as
you would any other important appointment.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Eating frequent small meals according to your hunger cues reassures

your metabolism that food is available to meet its needs.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Aim to do cardiorespiratory activity on most days of the week.

Start wherever you are and use enough effort to challenge your body
so you will gradually increase your level of fitness.
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Chapter 5
Chapter 5 Overview
Decision Point: What Do I Choose to Eat?
Eating should be a pleasurable experience while meeting your bodys needs for energy
and nutrients. Learn how food can satisfy both your body and mind when you ask three
questions before you eat: What do I want? What do I need? What do I have?
A regular stretching program increases your range of motion which can reduce tension,
decrease injury and back painand feels good! Use our simple stretching exercises to
feel your best.
Nutrition: Essentials of Fat
Incorporate useful information and great tips for improving your healthy sources of
dietary fat.
Awareness Journal
Pay close attention to how you decide what to eat and how those choices make you
feel. Record your activities, particularly your flexibility exercises. Make note of the type
and amount of fats you eat
Action Plan
process.
3. Remember to ask yourself 3 questions before you choose food: What do I want?
What do I need? What do I have?
4. Do the Stretching Exercises from the Flexibility section at least twice this week.
5. Check the fat content of your food on the nutrition label. Nutrition labels can help you
make healthier choices BUT don't use them to deprive yourself of foods you really
enjoy.
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What Will I Choose to EatPutting It All Together
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Decision Point: What Will I Choose to Eat?

What Do I Want?
Think of a time when you didnt let yourself eat something you really wanted.
How did you feel? What happened?
What concerns do you have about asking yourself what you want to eat?
What Do I Need?
What specific health issues, such as medical problems, family history, or
reactions are you aware of that may affect your choice of food? Is there
information that you need (for example, do you need to see your doctor, have
your cholesterol checked, learn about diabetes, or obtain other information)?
Are there any nutrition choices that you would like to work on (for example,
decreasing your fat or sugar intake, increasing your calcium etc.)? It will be
helpful for you to do this type of review after each Nutrition Essentials section.
What are your specific plans for improving the choices you identified above?
What Do I Have?
Do you keep a variety of tasty, healthful foods on hand (at home, at work, in your
purse or brief case) so that you can eat when you are hungry? Are there foods
that are difficult for you to keep around at this point? What is your action plan?
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What specific benefits would you gain from increasing your flexibility?
Are you currently doing any flexibility activities? If so, what and how often?
Are you committed to improving your flexibility? If so, what is your plan?
What are your specific fitness goals for this week?
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Flexibility
Stretching from Head to Toe
Triceps Stretch
Neck Stretch
Shoulder Stretch
Lower Back Extension Stretch
Lower Back Flexion Stretch
Cat Stretch
Inner Thigh Stretch
Spinal Twist
Inner Thigh Stretch
Calf Stretch
Chest Stretch
Quadriceps Stretch
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Nutrition: Essentials of Fats

Review several days in your Journal. Using the chart on the following page,
Fats at a Glance, write the following letters next to the different types of fat you
ate:
SF
PS
MF
TF
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Trans Fat
Add up your totals for each day then look at your average intake. Are the
principles of balance, variety, and moderation reflected in your choices?
What are your cholesterol levels? (Desirable levels are in parentheses):

Total Cholesterol (Less than 200) LDL Cholesterol (Less than 130; 100 if diabetes or heart disease) HDL Cholesterol (Higher than 40) Triglycerides (Less than 150) Do you have any health issues such as high cholesterol or a family history of
heart disease that affect your optimal intake of various fats?
Look at the chart called Fat: Making Healthier Choices. Based on what you
learned from reviewing your journal, are there any changes you are going to
make in your food selections?
This week pay close attention to how you feel after eating foods containing
certain fats. Do you plan to make any changes based on these observations?
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Life Skills
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Amount
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Matching the food you choose to what you are hungry for leads to greater
satisfaction and more enjoymentwith less food!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Food decisions are not good or bad. Some foods are fun foods
while others offer more nutritional benefits. It all comes back to balance,
variety, and moderation.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Remember that small changes really do make a difference and healthy

eating is simply the result of all the positive decisions you make.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Taking a few minutes during a busy day to stretch and relieve tension in
your muscles will reduce stress and help you relax.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Keep a variety of foods available that are appealing but not overly tempting.
These are foods that you enjoy when you are hungry but wont be calling out
to you from their storage place saying, Come eat me!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Improving your flexibility will decrease muscular tension, reduce your risk
of injury, and maintain your freedom of movement in daily life. A few
minutes a day of gentle stretching will relax your body and your mind.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
By balancing your intake of higher fat foods with lower fat foods in the
same meal or throughout the day, it is possible to stay within the total daily
healthy fat guidelines while still enjoying flavorful foods.
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Chapter 6 Overview
Being mindful when you eat (or do anything for that matter) allows you to get maximal
enjoyment out of the experience. With eating, it will also help you recognize the
difference between "satisfied" and "full." Eating mindfully allows you to get more
enjoyment from less food - without feeling deprived.
A regular strength training program will build your muscular strength, endurance,
muscle mass, and metabolism. Our simple exercises will help you!
Understand the important role protein plays in optimal health. Clear up any
misconceptions about high protein, low carbohydrate diets and learn about great
healthy sources of dietary protein.
Awareness Journal
Notice whether how you eat affects how satisfied you feel (both physically and
emotionally). Record your activities, particularly your strength building exercise. Make
note of the type and amount of protein you eat
Action Plan
process.
3. Set aside time this week for several "mindful" eating experiences and record your
observations.
4. Do strength building exercises 2-3 times this week.
5. Try a vegetarian meal once or twice this week using alternative protein sources like
beans or soy. Also aim for two servings of fish; if you havent enjoyed it in the past,
split an entre at a restaurant where it is well prepared and see if you can change
your mind!
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Strategies for Mindful Eating
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Close your eyes and recall one of your most memorable eating experiences.
Pretend you are writing an article for a magazine. Now, write down as much
detail as you can recall including where you were, what the ambiance was like,
who was there, what you talked about, what the food looked and smelled like,
how it tasted, and how you felt.
How often do you have eating experiences like you described above? How often
would you like to have eating experiences like that?
What gets in your way of you fully experiencing and enjoying your food and
eating?
What is your plan for resolving the barriers that get in your way of mindfully
appreciating each eating experience?
Set aside time to practice mindful eating. Walk through the strategies for mindful
eating. When you practice it, eventually this process becomes second nature.
Describe your experience.
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Chapter 6
Life Skills: Strategies for Mindful Eating
Get into the habit of checking in with yourself several times a day to see where you
are on the Hunger and Fullness Scale.
Decide how full you want to be at the end of eating.
Choose food that will satisfy both your body and your mind.
Purchase or prepare only the amount of food you think you need.
Set the table in a pleasant manner.
Eat in a calm environment
Eat without distractions.
Eat when you are sitting down.
Take a few breaths and center yourself before you begin eating.
Appreciate the aroma and the appearance of your food.
Decide which food looks the most appetizing and start eating that food first.
Savor the aromas and tastes of your food as you eat it.
Appreciate the occasion.
If you notice that you are not enjoying what you chose, choose something else if
possible.
Pause in the middle of eating for at least two full minutes.
Notice when your taste buds become less sensitive to the taste of food.
Push your plate forward or get up from the table as soon as you feel satisfied.
When you finish eating ask yourself where you are on the Hunger and Fullness
Scale.
Are you content with the result? If not, what will you do differently next time?
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Are you currently doing any strength training activities? If so, what?
Are you committed to improving your strength? If so, what is your plan?
What are your specific fitness goals for this week?
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Strength Training
From Head to Toe
Push-ups
Squats
Superman
Leg Lifts
Bridge
Sit-ups
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Review several days in your Journal. Using the chart on the following page,
Protein at a Glance, write the following letters next to the different sources of
protein you ate:
D
E
L
MPS
N
S
Dairy
Eggs
Legumes
Meat, Poultry, Seafood
Nuts
Soy
Write down the number of grams of protein in the serving size you had of each.
What are your primary sources of protein?
What is your average daily protein intake?
Calculate your daily protein needs using the following formula:

Your body weight (in lbs):
2.2 lbs per kilogram
X 0.8 grams of protein = ______ grams of protein

per day
per day
Are you getting enough, or perhaps too much, protein?

Are the principles of balance, variety, and moderation reflected in your choices?
Based on what you learned from reviewing your journal, are there any changes
you are going to make in your food selections?
Do you, or are you willing to, go meatless sometimes? If so, how will you use
the suggestions in the book to be aware, be different, and be prepared?
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Choosing to eat mindfully, in other words, giving food and eating

your full attention, allows you to gain optimal
enjoyment and satisfaction from eating.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
When you pay attention to your bodys signals and savor your food, you feel
satisfied with smaller quantities without feeling deprived.
It is possible to truly enjoy food yet not eat to excess.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Observe your eating from a neutral perspective. In other words, dont judge or
punish yourself for the way you eat. Instead, learn from your heightened
awareness to increase your satisfaction from food.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Decide how full you want to be when you are finished eating. If you dont
have a plan, you are more likely to eat more than you needed or wanted to.
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
For a limited investment in time, strength training pays big rewards by

increasing your metabolism and improving your muscular strength and
endurance so you can function more fully in your life!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Even when you are preparing food for yourself, make an effort to make it as
attractive as if you were serving it to someone specialbecause you are!
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Food and Fluids

Time
Physical Symptoms,
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Eat without distractions so you can give food and your bodys signals
your full attention. If you love to eat, act like it!
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Chapter 7
Chapter 7 Overview
Deciding how much food you need is important for lifelong weight management and
health. People continue to eat past the point of satisfaction for many reasons, resulting
in unnecessary discomfort and weight gain. Observing those experiences nonjudgmentally will create new sustainable patterns of eating.
The key to a sustainable exercise program is to stay positive and have a plan. Set
small measurable goals and rewards to keep your activities fun but challenging enough
to continually improve your level of fitness.
To get the optimal benefit from the food you eat, you will practice reading food labels not to deprive yourself of "bad" foods but to help you make the best choices as you
balance eating for health with eating for pleasure.
Awareness Journal
Notice how you feel after you eat. If you overeat, notice how you feel, ask yourself why,
create a plan for next time, and see how long it takes to get hungry and what you are
hungry for. Continue to record your activities and write down your goals and rewards
for challenging yourself. Keep track of one or two nutrients by reading nutrition labels
this week and record them in your journal.
Action Plan
process.
3. Practice identifying your level of fullness on the hunger scale.
4. Set measurable fitness goals and determine tangible rewards for meeting them.
5. Calculate your target heart rate zone and write it down.
6. Practice reading Nutrition Labels. Choose one area to focus on at a time, such as
fiber content, types of fat, carbohydrates, calcium etc.
7. Be sure to choose Power Foods regularly. Remember, fresh is best and go for color
when choosing produce.
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How Much Do I Need?
I Ate Too Much!
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After eating a meal, sit quietly and notice how you feel. Write down the
sensations, thoughts, and emotions that you observe. Remember to be
nonjudgmental!
What does it feel like when you are too full? Be as descriptive as possible. Is
this a feeling you would rather avoid?
Review the reasons that people sometimes eat past satisfaction in the section
called Why Did It Happen And What Will I Do Differently Next Time? Write
down the ones that apply to you, using specific examples from your own life.
What are your plans for doing things differently in the future?
When you feel uncomfortable after eating, take note about how long it takes you
to feel hungry again and what type of food you are hungry for.
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How do you feel about your fitness program at this point?
What are your internal conversations about exercise? Are the messages
negative or positive?
What are some of the ways you could measure progress in your fitness program
(for example, number of minutes you exercise, how long it takes you to walk a
certain distance, amount of weight you can lift, etc.)? Create a progress chart
using the graph in the Life Skills section.
What are your specific fitness goals for this week and how are you going to
reward yourself for achieving them?
Practice checking your pulse, both at rest and with exercise.

Calculate your Target Heart Rate Zone:
Estimated Maximal Heart Rate (MHR) = 220 ______ (Your Age) = _______
Low end of your THR zone = 60% of MHR = 0.65 X ______ (MHR) = _______
High end of your THR zone = 85% of MHR = 0.90 X ______ (MHR) = _______
Check your heart rate or use the Perceived Exertion Scale regularly to monitor
your intensity when you exercise. How can you increase the intensity of your
fitness activities to obtain the maximal benefit?
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Look at the Vitamin and Mineral chart and focus on the Significant Sources
column. Now review your Awareness Journal. Do your choices include a variety
of the foods that provide these important micronutrients?
Based on what you learned from reading the section on power foods and
reviewing your Journal, what changes or additions will you make to your
choices?
Take five to ten items out of your cupboard and refrigerator and take a close look
at the food label. What nutrition claims and health claims do the labels contain?
Look at the Nutrition Facts. Note the number of servings per package, the
number of calories, and the percent daily values for total fat, saturated fat,
cholesterol, sodium, carbohydrates, protein, and vitamins. Any surprises?
Now read the ingredient list. Be sure to look for the term partially hydrogenated
in order to identify the presence of trans fats.
Last, look at the preparation instructions (if any). Are there ways that you could
boost the nutrient content or lower the calorie content?
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Chapter 7
Life Skills: Tracking My Progress

Choose specific behaviors or goals that you would like to track over time. Decide
on a meaningful, measurable way to track your progress on the graph below.
For example, write dates along the bottom and the minutes of minutes of activity
along the side. Be sure to reward yourself when you meet your goals.
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Food and Fluids
Feelings After Eating
Do I feel comfortable?
If not, why?
What will I do differently?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Think for a moment about what it means to be satisfiedyou simply dont

need anything else so you are left feeling contented, fulfilled, pleased, and
even happy. How wonderful to feel satisfied when you are finished eating!
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Food and Fluids
If not, why?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
The bottom line is that if you eat more than you need, you will feel
unnecessarily uncomfortable and your body will have no choice but
to store the excess fuel.
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Food and Fluids
If not, why?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Slow down when you eat. Pause for at least two minutes in the middle of
eating and ask yourself where you are on the Hunger and Fullness Scale.
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Food and Fluids
If not, why?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Regular physical activity is more important than just about

anything you can do with your time and will make you even
more productive in other areas of your life.
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Food and Fluids
If not, why?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
When you are eating delicious food, you may get caught up in the
experience and forget how it feels when you overeat. Remind yourself
that the enjoyment will eventually be outweighed by discomfort.
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Food and Fluids
If not, why?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Reading nutrition labels is great way to learn more about the nutrient
content of foods but they should not be misused to deprive you of certain
foods or restrict you from certain ingredients.
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Food and Fluids
If not, why?
Time
Fitness Activities
Total Time
How Hungry
Am I?
Before
Eating
After
Eating
Type(s) / Intensity
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
You dont need an excuse to have a wonderful mealso why use a special
occasion as a special excuse to overeat? Why would you want to feel
uncomfortable if the occasion is so special?
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Chapter 8
Chapter 8 Overview
Where your energy goes is about much more than simply exercise it is about living a
fulfilled, balanced life. Start using your energy in ways that address the physical,
emotional, intellectual, and spiritual aspects of your life.
Fitness: Your Personalized Exercise Prescription
Physical activity is one of the most powerful tools you have for boosting your energy,
improving your mood, supporting your metabolism, becoming more healthy, and living
longer. Write your own prescription for health.
Letting go of guilt about food and eating empowers you to become the authority on
what your body needs. Eating is at its absolute best when you practice balancing eating
for health with eating for pleasure.
Awareness Journal
Focus on where you spend your energy. Use P, I, E or S to indicate which activities
contribute to your Physical, Emotional, Intellectual, and Spiritual health.
Action Plan
process.
3. This week, take stock of where you are spending your personal energy. What are
you doing each day for yourself in the areas of Physical, Emotional, Intellectual, and
Spiritual health?
4. Focus on specific activities and goals in the area (or areas) you feel you have been
neglecting.
5. Write your own Exercise Prescription using the FITT principles for optimum benefit.
6. What specific messages do you send to yourself about your eating that need to
change in order for you to let go of Restrictive Eating?
7. Practice nourishing yourself by trying the strategies in Eating Without Guilt
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Optimal Health
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This week, use your Journal to list all of the activities you do each day. To the
best of your ability, determine what aspect of your life each activity falls into and
write a letter next to it P for Physical, E for Emotional, I for Intellectual, and S for
Spiritual. For example, you could write P next to grooming, I next to reading,
and P/E for dinner with your family.
As you look at where you have invested your energy over the last week, what do
you notice? Where is your energy going? Are there any surprises or patterns?
Has overeating met your physical, emotional, intellectual, and spiritual needs?
Why or why not?
Has restrictive eating met your physical, emotional, intellectual, and spiritual
needs? Why or why not?
Carefully review the physical, emotional, intellectual, and spiritual strategies.

What specific thing will you do to build optimal health?
Where do you want your energy to go?
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Am I Hungry? Self-Awareness Quiz

At the beginning of this process you rated the following statements. Without
looking back yet, rate the following statements on a scale of 1 to 10 with 1 = I
completely DISAGREE with this statement and 10 = I completely AGREE with
this statement.
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
____
I am hungry all the time.

I am never hungry.
I cant tell when I am hungry.
I am starving by the time I eat, so I eat anything I can get my hands on.
I sometimes ignore hunger in order to control my weight.
I often eat until I am uncomfortable.
I have been on many diets.
I dont have enough willpower to stick to a diet.
I believe that thin people have better metabolisms than I do.
I believe that thin people have more willpower than I do.
I think about food all of the time.
I avoid certain foods because they are fattening.
I eat on a schedule (i.e. six times a day) even when I am not hungry.
I decide ahead of time what I am going to eat for the entire day.
I am confused about what I should be eating.
I feel guilty about eating certain foods.
I have trouble stopping myself when I eat bad foods.
I have a love-hate relationship with food.
I am either dieting or eating too much.
I dread the thought of dieting but I dont know what else to do.
I know I am not hungry but I eat anyway.
I eat by the clock.
I eat when I am bored.
I eat when I am stressed.
I eat when I am sad.
I eat when I am angry.
I eat when I am lonely.
I usually celebrate special occasions or milestones by eating.
I comfort myself by eating.
I reward myself with food.
I dont really know why I eat.
Look back over your ratings and compare them to your ratings from the first
chapter. What changes do you notice?
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What issues do you still need to work on to improve your weight management
skills?
What are your plans for continuing this process?
What are your goals for next week?
What are your goals for next month?
What are your goals for one year?
What are your goals for lifelong weight management?
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Fitness: Your Personalized Exercise Prescription

Am I Hungry?
Exercise Prescription
Name_________________________________________ Date______________
Frequency
Intensity
Type
Time
Cardiorespiratory:
Strength Training:
Flexibility:
Refill
Frequently! Signed ____________________________________________
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Think of a day before Am I Hungry? when you were in an Over Eating Cycle.
Write down when, what, how, and how much you ate.
Now think of a day before Am I Hungry? when you were in a Restrictive Eating
Cycle. Write down when, what, how, and how much you ate.
Now, create a day that really nourishes your body and soul. Would you eat when
you are hungry? Would you include some of your favorite foods from your
overeating day and some of your healthy choices from your restrictive eating
day? How would you eat? How much would you eat? How does it feel when
you balance eating for pleasure and eating for health?
Now think about what you have been eating recently. In terms of fueling your
body, what changes can you make that will better meet your bodys need for
nourishment?
Think about some of your favorite fun foods. Is there anything you can do to
make some of those choices a little healthier without feeling deprived?
What specific medical issues, risk factors, or family history should you be aware
of that may be affected by your food choices?
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Strategies
Awareness Journal
Chapter 8
What sources of nutrition and diet information do you think you should be
skeptical of or at least attempt to verify? What sources of reliable nutrition
information can you go to when you have questions or concerns?
As you read the section Letting Go of Restrictive Eating, do you recognize any
of the messages that you give yourself about eating food you have tried to resist
in the past?
Make a list of your forbidden foods:
Think about one of your forbidden foods. How did you feel and act when you
ate that food in the past?
How would you like to feel and act when you eat that food now?
Choose a food from your list and try the Strategies for Eating Without Guilt.
What is it like to eat a food that used to be off limits? Were there any
challenges? If so, how will you address them?
What other things in your life do you struggle with that you feel that you might be
able to conquer if you could let go of guilt and other negative obstacles?
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Life Skills
Awareness Journal
Chapter 8
Life Skills: Strategies for Eating Without Guilt

The most effective way to make permanent healthy lifestyle changes is to learn to eat
according to your bodys signals and eat as healthfully as possible without feeling
deprived. This balance can be achieved when you regularly consider reliable nutrition
information in making your food choices, while still having the freedom to eat any type
of food without judging yourself or feeling guilty.
Make a list of the foods that you enjoy, but that you generally restrict yourself from
eating (your forbidden foods).
Give yourself permission to eat one forbidden food from your list. When you are
hungry and want the food you have chosen, purchase or prepare the amount of
food you think you will need or order it at a restaurant.
Eat the food without distractions and focus on the aroma, appearance, flavor, and
texture as you eat.
Does the food taste as good as you imagined? Sometimes you will discover that
the food is not as good as you thought it would be so you may decide that you
wont bother with it in the future. If you do enjoy it, continue to give yourself
permission to buy or order it whenever you want.
You may decide to keep enough of the food in your kitchen so that you know it will
be there if you want it. However, for some people, keeping certain foods in the
house can feel too scary. In that case, promise yourself that you will purchase and
prepare only as much as youll need for one sitting or go to a restaurant and order
that food when you want it.
Dont be surprised if you want that food frequently at first but you will see that the
cravings diminish when you realize that the food is no longer forbidden.
Be aware of subtle messages that you are giving yourself about eating these foods.
Catch yourself when you begin thinking I shouldnt eat this or Im going to eat it
all in case I dont get another chance.
When you are ready, choose another food from your list and practice the process
again.
If you find yourself repeatedly overeating certain foods, review some of the earlier
chapters for possible causes and solutions.
Repeat this process regularly to release yourself from the fear that you are not in
charge of your eating or whenever you find yourself obsessing about a particular
food.
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Chapter 8
Where Do I Invest My Energy?
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Notes and Observations
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food
For
Thought
Food
For
Thought
Remember that the real reason that you eat is to fuel your full and
satisfying life. Where do you invest your energy?
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Chapter 8
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Schedule time for your inner work. Know yourself, your values,
your dreams, and your purpose.
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Chapter 8
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Reclaim your joy!
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Date
Awareness Journal
Chapter 8
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
If you could bottle exercise, you would have the closest thing
there is to a wonder drug for health.
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Date
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Chapter 8
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Being in charge means taking personal responsibility for your food choices by
combining your knowledge of nutrition with your personal lifestyle and
preferences to develop a system that works best for you and your overall health.
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Chapter 8
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Do not expect yourself to be perfect. It is not possibleand it is not necessary.

Simply choose to use every opportunity to learn more about yourself and why,
when, what, how, and how much you eatand where you invest your energy.
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Chapter 8
Time
Fitness Activities
P=Physical
I=Intellectual
E=Emotional
S=Spiritual
Total Time
Type(s) / Notes
Lifestyle Activity
Cardiorespiratory
Strength
Flexibility
Food For Thought
Listening to your hunger cues, building a strong foundation of nutrition

information, and choosing among all foods freely to meet your needs allows
you to eat in a manner that nourishes your body, mind, heart, and soul.
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Awareness Journal

Michelle May, M.D.

Am I Hungry? Awareness Journal

IMPORTANT NOTICE: PLEASE READ

Back to Table of Contents

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Awareness is Your First Step

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My Goals for this Week

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Am I Hungry? Workshop Notes

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The Eating Cycles

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Decision Point: Why Do I Eat?

I am hungry all the time.

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What are the key differences between these people?

Complete this statement: I sometimes have trouble identifying hunger because

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Fitness: Understanding Your Metabolism

Why do you think your metabolism is like that?

Nutrition: Fueling Your Metabolism

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Life Skills: Self-Awareness

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Life Skills: Self-Awareness (continued)

I skipped lunch and I was starving by 3pm - then I overate.

Keep your Awareness Journal in an accessible place. Keep it in your purse,

Write down your thoughts, feelings, and observations.

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Food and Drink

Type and Approximate Amount

What I did to boost my metabolism

Goals, Notes, Insights, Challenges, Reminders, Questions

Food For Thought

Food and Drink

Type and Approximate Amount

What I did to boost my metabolism

Goals, Notes, Insights, Challenges, Reminders, Questions

Food For Thought

Food and Drink

Type and Approximate Amount

What I did to boost my metabolism

Goals, Notes, Insights, Challenges, Reminders, Questions

Food For Thought

Instead of following strict rules created by experts,

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Food and Drink

Type and Approximate Amount

What I did to boost my metabolism

Goals, Notes, Insights, Challenges, Reminders, Questions

Food For Thought

Food and Drink

Type and Approximate Amount

What I did to boost my metabolism

Goals, Notes, Insights, Challenges, Reminders, Questions

Food For Thought

Food and Drink

Type and Approximate Amount

What I did to boost my metabolism

Goals, Notes, Insights, Challenges, Reminders, Questions