Mindset: a frame of mind toward learning, and the view you see towards yourself. This is all about how to handle failure, and whether you take it personally or are able to grow.
Mind significantly influences the manner in which you lead your life. Your attitude decides the individual you need to be and whether you achieve the things you desire.
In Lesson 1, we will realize adopting a long-term way to deal with living strongly by recalibrating the manner in which you consider learning by and large—embracing a Growth Mindset and our expectations about "relapse" and "failure".
Get prepared to flip around your reality. If you don't get this right, it doesn't make a difference what you eat.
Real change begins at the soul level, and this is where we start.
Habit: an everyday behavior that is repeated consistently and, in general, happens unknowingly. Basically, habits are the decisions that you intentionally make sooner or later, but after awhile you just do these habits automatically without even thinking.
In Lesson 2, I'm going to teach you the 3 elements behind a habit loop. As we are talking about fundamental change here, you need to see how habits work.
When you comprehend the three basic segments of the habit circle, you can begin to see your day by day routines from a totally different point of view. You will then be able to figure out another way of life for yourself, where you get the same rewards as you do from emotional eating, but without the eating.
In Lesson 3, we're going to strip back the layers and see into the foundations of your food obsessions, emotional eating conditions and unhealthy eating tendencies.
We will deconstruct why you react the manner in which you do to specific foods. At that point, we're going go more in depth so we can get rid of bad habits.
Building on the framework from the previous less, the 7 steps to handle food cravings and bad food habits are:
1. Be properly nourished with food. You must feel satisfied and physically full. More info on nutrition tomorrow, in Day 4.
2. Study your cues and rewards. Ask yourself 3 questions before you emotionally eat. First, what am I feeling right now in my body and where? Second, what do I emotionally need right now? And lastly, what benefit do I hope emotionally eating will give me?
3. Practice self-care routine. If you are lonely, call a friend or even try Facebook if no one answers your texts. If you are sad, watch some happy baby videos. If you are stressed, go on a walk. Depending on the emotional need you explored in step 2, practice self-care accordingly.
4. If still have food craving, then eat a substitute food. If you want sugary foods, have chocolate covered almonds instead. Eat a similar food that is healthier.
5. The key step here, if you want the food, then give yourself full emotional permission to have the food. Eat mindfully and don't disconnect. Eat slowly. Very important you do not judge yourself here or think you are a failure. Really try to enjoy the meal.
6. Try to identify the moment where the food no longer tastes as good. Stay aware. Then after you are done eating carefully check in with your body and emotions. Did that food meet your emotional needs? How does your belly feel now? No guilt, just evaluate mindfully without judgment.
7. Reflect. What could you have done differently? What factors and conditions lead to you craving the food? Did you not eat enough? Remember, you must eat enough of the good stuff otherwise dealing with emotions is simply too tough!
Lesson 4 is about what you're eating. Healthfully, we will improve what's significant by thinking back to our evolutionary ancestors. Deep within us, our genes need us to be lean and fit - because that's what best for survival.
You have it within you. Yes, you may have a bigger natural body size. Yes, you may have some predispositions. Yet, these are pale in comparison to the natural drive and capability for health you have within your very genes.
It's really not excessively hard. We eat high good fat, high protein and high giver. And we avoid the rundown of grain-loaded, sugary, pre-packaged and generally unnatural substances.
Essentially we go unprocessed foods, like foods found in nature. We eat a variety of foods high in good fats, proteins and fibers. And we avoid sugary stuff, foods that come wrapped up in tons of plastic or in boxes.
While my own position on nutrition and diet is positive, it's essential to note: I'm not here to advance ONE explicit diet...I'm here to enable you to ace YOUR eating routine. Eating Enlightenment shows you how to prepare for your habits, and how to meet your expectations around food consistently, by working with your taste preferences.
To the extent nutrition is concerned, advancement is our guide. I advocate what nature gives: crisp, natural, unmodified, natural nutrients. Quality food is precaution care. Quality is my obsession.
Remember, all that information about habits is useless if we aren't filling ourselves up with healthy, nutritious ingredients first.
Basically if a food was grown or existed on Earth 2000 years ago before all this modern technology, it's most likely alright to eat. Our genes and evolutionary history developed for millions of years to eat these foods and it's what we're designed for.
Our genes need us to be lean and fit.
It's quite simple as long as we eat from the extensive rundown of characteristic nutrients you can discover in nature and stay away from, such as grain-loaded, sugary, handled and generally unnatural foods.
Now in this video I use the case-study of sugar addition. We will figure out how to eat to fix your digestion and conquer long lasting sugar addictions.
In the event that you treat your eating diet as a foe, something you need to fight every single day, eventually you will lose. This pathology sets you up for disappointment from the begin. You need to work with, not against, yourself. No war to be pursued here.
Food isn't your foe.
At Eating Enlightenment, we don't go hungry. We realize our path is to become full and happy, and then this will decrease our binge eating and mindless snacking.
Once more, this isn't an eating routine yet a lifestyle. By keeping full and satisfied, you won't feel like you're making such a "penance" that consuming less calories regularly causes within you.
Actually, toward the start of your journey I recommend that you eat much a greater amount of the great stuff and never feel enticed by the terrible sugary foods that are so tempting.
That is a significant working rule to live by. The thought is to feel propelled by the procedure, to appreciate it, to anticipate it, to feel rewarded and good by your eating habits.
Going on another eating diet isn't the answer. Eating Enlightenment cuts the cycle of trends, pills, elixirs and misrepresentation. We're returning you 100% in the driver's seat and accountable for your fate and results.
Fatigue, overweight, sugar conditions—they're all fixable, and any individual who discloses to you that you need to starve yourself and exercise until your joints hurt to get in shape is swimming in bullshit.
We will do the polar opposite: eat great nourishment and a lot of it. You will see a shocking quantifiable profit. You will defeat your sugar conditions, you will beat your food obsession, you will get more fit easily. You will figure out how to create amazing eating habits for yourself.
After Eating Enlightenment, you'll never need to abstain from food again.
In spite of the fact that willpower feels like it's under our control, it's not. It is liable to external situations that are outside your ability to control, which wear down your ability to refrain for the duration of the day.
In Lesson 5, we will figure out how to dodge self discipline by and large, organize what to do in any circumstance, and assemble a daily practice of consistency that you can depend upon for quite a while, regardless of what's happening or how you're feeling.
We're going to prepare and rehearse these habits again and again, developing another attitude and building trust in yourself and your association with nourishment.
Continuously recollect the 3 Pillars of Success: Prioritizing, Planning, Preparing.
Achievement is never unintentional. Achievement requires exertion and focus, and that is not a terrible thing. Better to spend your assets and energies on what you truly care about, such as acing your eating regimen as long as possible. How to do that most effectively? By arranging, planning and organizing.
First, prioritize your meal structure. Remember, you can adjust the meal structure but the basic principles of high good fats, high protein, high fiber from unprocessed natural foods remain the same.
And the structure is in place so you fill up on healthy foods and don't need willpower at the end of the day.
Remember, from lesson 4, the structure goes like:
Breakfast, between 7-8am
Lunch, between 11-1pm
Now it's vital that you prepare food so that you can get the snack mid-day. This will require that you set a high priority on following these plans.
It will require you to set a boundary with yourself, as you learn to prioritize your self-care and to negotiate with other people about giving you the time you need to take care of yourself.
You'll need to prepare at least one meal a day, usually lunch or the snack, in order to make it through the day. A highly effective strategy for this is batching a whole bunch of food at one time over the weekend before the week gets started.