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Post on 17-Jan-2015
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Laugh your Ass off…
How to Transform your relationship to your body and food…. and lose the wait!
My Story
• Personal struggle with weight loss and body image.
• Emotional eating/Stress eating
• Yo-yo dieting
• Permanent weight loss = lifestyle and spiritual change
• New ways of nurturing, managing stress, dealing with emotions.
Mind/ Body Connection
Mind
Emotion
Behavior
Brain/Body/Health
Positive Spiral Negative Spiral
Mindsets
Choose your Mindset
• In every moment, we have the power to choose (Tal Ben Shahar)
• Diet do-it (action based behavior)
• Weight loss creating healthy body(health enhancement)
• Shamebody trust and appreciation (self-acceptance)
• Stress and dis-easeenhanced health and well being
• Exercise as drudgerythe joy of movement (finding joy)
• I can-> I can (empowered choice)
• From I am far from perfect -> I am imperfectly fine
• There is nothing good nor bad, but thinking makes it soShakespeare
Cultivate Your Landscape
• Thoughts, behavior, emotions to increase positivity ratio (Fredrikson)
• Social support and relationships• Set up your environment for success.• Positive people.• Get support
• Don’t bring in enemies.
• Habits and Rituals for success
Permission to be Human
• Wabi-Sabi love: embrace imperfections as part of the whole (Arielle Ford)
• Accept the duality of who we are with compassion and understanding
• Ring the bells that still can ringForget your perfect offeringThere is a crack, a crack in everythingThat's how the light gets in (Leonard Cohen)
• Embrace totality of emotions
Mindfulness
• Mindfulness: Paying attention without judgment.
• GPS for the mind and body: where am I?
• Rewires the brain (Rick Hansen)
• STOP exercise: Stop, Take a breath, observe , proceed
• The power of Pause• moving towards/away from goal?• How will I feel 10 minutes from now; 1 hour and 1 week
• Self-awareness -> Active Acceptance - conscious choice
• What are you really hungry for???
Mindful Eating
• Distracted eating can increase the amount of food consumed by 50% (Erik Robinson, Univ. of Liverpool)
• “Amnesia eating”. We make 221 food related decisions everyday (Brian Wansink)
• Create habits and rituals to narrow down choices
• Hunger Scale 1-5 …. Gas tank analogy
• Emotional Hunger vs. physiological (ABC)
• Stop when you are ¾ full.
Laughter & Humor• Laughter Yoga -Motion creates the emotion-> positive effect
• Laughter is the best medicine
• Acceptance: Laughter allows us to accept what we cannot change
• Perspective: bigger than our situation.
• Release: Laughter helps us face our shadow, and release judgment
• Celebration: Laughter puts us in touch with joy.
• “Laughter is a bubbly, effervescent form of holiness” Anne Lamott
• Fake it till you make it!
Self - Compassion
• Self-compassion is extremely important aspect in weight loss (Leary et al. 2007)
• Self-compassion has three aspects ( Neff 2009)• Self kindness• Common humanity• Mindfulness
• Loving kindness meditation
Movement/ Exercise
• Not exercising is like taking a depressant drug (Tal Ben Shahar)
• 10,000 steps a day challenge. Consistent and incremental.
• Include a social component for accountability
• Movement you enjoy
• Motivational Music
Gratitude
• Emmons and McCullough; Martin Seligman research on the power of gratitude.
• Gratitude Journal; 3 blessings
• Gratitude meditation
• Gratitude appreciates and shifts everything
Connecting to Nature
• Connect to elemental forces: earth, water, air and fire
• Savoring nature and restorative breaks
• Appreciating nature connects us
Meditation and Visualization
• Best possible Self Journaling (King 2001)
• Meditation benefits ( Kabat Zinn; Davidson)
• Meditation visualizations …way of communicating with sub-conscious with mental images
• Guided Meditations
• Quieting the mind
The Journey Continues
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