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Seven Steps to Break Your Eat-Repent-Repeat Cycle

By Michelle May, M.D.

michellemay-sm

 

If your commitment to eat right and exercise always seems to lose its steam, you’re not alone! Ask yourself these questions:

  • Do you think about food and eating more than you think you should?
  • Do you feel guilty when you eat certain foods?
  • Do you have trouble passing up tempting food even if you aren’t hungry?
  • Do you often eat when you are bored, stressed, sad, lonely, or angry?
  • Do you often feel too full when you’re finished eating?
  • Do you fluctuate between dieting and eating too much?

If you answered yes to any of these questions, you’ve probably discovered that dieting hasn’t really solved the problem. In fact, for many people restrictive dieting leads to feelings of deprivation, cravings, overeating, guilt, and more overeating. I call that the eat-repent-repeat cycle.

The only way to break your eat-repent-repeat cycle is to learn how to eat what you love fearlessly and love what you eat mindfully. Here are seven steps to get you started

1.Let go of the idea that there is a perfect diet that will finally solve your problems. The answer lies within you.

2.Whenever you have an urge to eat, instead of focusing on the food, first ask yourself, “Am I hungry?” Remember that hunger is a physical feeling. It’s not the same thing as appetite, cravings, or the desire to eat.

3.If you are hungry, remember that there are no “good” or “bad” foods. You’re less likely to over eat certain foods if you know that you can have them again when you really want them.

4.Eat mindfully—with intention and attention. Eat with the intention of feeling better when you’re done than you did when you started. Eat with attention to the appearance, aromas, flavors, and textures and to your body’s signals of satiety.

5.Stop eating when hunger is gone but before you feel full, even if there’s food left. Remember, eating the right amount of food isn’t about being good, it’s about feeling good.

6.If you’re not hungry, ask yourself if something in your environment triggered your urge to eat and what you could do to reduce the trigger or redirect your attention away from it. For instance, could you put the candy dish out of sight or do something else for a while until you’re actually hungry? If there was an emotional trigger, ask yourself what you could do to better cope with that emotion. For instance, if stress triggered your urge to eat, could you try a relaxation exercise instead? When a craving doesn’t come from hunger, eating will never satisfy it.

7.Don’t expect yourself to be perfect—it’s not possible or even necessary.

If you’d like help implementing these seven steps, join me at Red Mountain for our next Am I Hungry?® Mindful Eating and Vibrant Living Retreat, June 23-27th. Read all the delicious details: http://www.amihungry.com/Am-I-Hungry-Mindful-Eating-Retreat.shtml

Michelle May, M.D. is a recovered yoyo dieter and the founder of the Am I Hungry? Mindful Eating Workshops (http://www.amihungry.com) and the award-winning author of Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle. Download chapter 1 free from http://amihungry.com/eat-what-you-love-book.shtml.

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Pulcini-Corso

Meet our new Executive Sous Chef

Shelley Pulcini Corso

Welcome Shelley!

Her Connecticut family traditions and a love of gardening and the outdoors, are the building blocks of Red Mountain Resort’s Executive Sous Chef’s Shelley Pulcini-Corso’s culinary talents. The preparation for family holiday gatherings filled with traditional Italian items, led her to experimenting with her favorite recipes when she became a vegetarian in her teens. While majoring in graphic arts in college, she artistically recreated recipes from classic cookbooks as a hobby. A post college cross-country trip led her to settle in Tucson, taking her healthy cooking talents to the Wild Oats Market, specializing in vegetarian creations. She continued to hone her skills to join the acclaimed Canyon Ranch team. During her tenure with Canyon Ranch-Tucson, Corso earned a number of promotions due to her keen eye for presentation and baking talents, contributing several recipes for the recent Canyon Ranch cookbook. Corso was promoted to the Chef de Cuisine of the Canyon Ranch Spa Club in Las Vegas. Corso enjoys hiking, biking, reading and is looking forward to bringing her love of gardening to Red Mountain Resort.

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Will You Take a Hike with Me?

Life Coach Eileen Chadnick

RETREAT News!: From Frazzle To Flow Retreat — At Red Mountain Resort, Utah, St. George (March 14-15*)

Having too much to do in work and life seems to be the new normal these days. Time for a retreat to ignite your spark. Join me at the lush, beautiful Red Mountain Resort in Utah where we will have a mix of hiking, learning, wonderful eating all in the quest to rekindle our mojo. If hiking is not your thing – no worries, there’s something for everyone at Red Mountain Resort, including an award-winning spa.I’ll be presenting two evening seminars: 1) Tame the Overwhelm Gremlin and 2) Discover the Happiness Advantage. I’ll also be hosting a hike and luncheon. Learn more: From Frazzle to Flow…. Hope you see you there!

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Emotional Fitness Retreats for 2013 with Andrea Becky Hanson, CEHP, Certified Energy Health Practioner

IKYTA-RYT-500 Registered International Kundalini Yoga and Meditation Therapist, Spiritual Energy Intuitive, Author, Researcher, Faculty at Omega Institute for Holistic Studies, Former Chopra Center for Wellbeing Program.



AndreaHansonEmotional Fitness is the state of being that allows you to be intimately connected and involved in all aspects of your life and maintain your sense of inner peace, strength and balance.

Andrea Hanson will join us again at Red Mountain for Emotional Fitness II October 16-20, 2013

A Certified Energy Therapist, Hanson skillfully and compassionately provides private consultations and retreats that allow you to experience the integrated combination of the contemporary Energy Therapy and the ancient practices of Kundalini Yoga and Meditation.  Hanson believes this combination is the answer to optimum health and wellness.

An Energy Therapy session will help you learn and understand why repeated attempts to resolve problems have failed in the past. You will also receive the rich learning and understanding you need to finally be free of negative emotions and thoughts. You can delete the concepts of struggling and suffering from your vocabulary and from you life with the experience and application of the Emotional Fitness Technique.This joyous reunion and powerful healing retreat requires prior experience as a participant in one or more Emotional Fitness Retreat, Meditation and Yoga Retreat, or a private consultation with Andrea. The pace, content and depth of the activities will require this prior knowledge and experience to fully benefit.

Emotional Fitness II includes

  • Deluxe accomodations and meals.
  • Welcome personal intention meditation and dinner with Andrea
  • Personal retreat workbook and journal
  • Four dynamic morning meditations
  • Four renewing afternoon meditations
  • Advanced teachings of Pranayam (science of the breath for healing)
  • Two Kundalini yoga instruction and practice sessions
  • Three energy sessions incorporating the latest energy healing techniques
  • Outdoor full moon creating and manifesting ceremony
  • Eight Sunrises Snow Canyon hike walks
  • Advanced relationships and communication session
  • Take-home practice, resources and strategies – living the life you really want


 The 4 night Emotional Fitness II retreat starts at $1,435 based on double occupancy. To reserve, call Tina Freeman at 435-652-5744 or email tfreeman@redmtn.com


To learn more about this subject, visit  Merging Rivers website.  Andrea Becky Hanson is a Certified Energy Health Practioner, Registered and Certified Kundalini Yoga and Meditation Therapist, Ayurvedic Instructor and Spiritual Energy Intuitive.   She has studied in over 22 countries and has taught meditation, ayurveda and energy medicine for over 33 years.  She is a former Program Director for the Chopra center for Well-Being in San Diego, and her traditional education is in Psychology and Speed and Hearing Sciences.  Andrea has developed a profoundly integrated and comprehensive holistic multi-cultural, multi-dimensional approach to health, healing and well-being which she shares through private consultations and retreats.   Her teaching intent is to offer pathwaysto resolution, reconnection and rejuvenation for sustainable inner peace and strength.  The modalities and processses she offers often work when nothing else has. 

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Emotional Fitness Retreats for 2013 with Andrea Becky Hanson, CEHP, ACEP Certified Energy Health Practioner



AndreaHansonEmotional Fitness is the state of being that allows you to be intimately connected and involved in all aspects of your life and maintain your sense of inner peace, strength and balance.

Andrea Hanson will join us again at Red Mountain for Emotional Fitness I April 24 - 28,2013

A Certified Energy Therapist, Hanson skillfully and compassionately provides private consultations and retreats that allow you to experience the integrated combination of the contemporary Energy Therapy and the ancient practices of Kundalini Yoga and Meditation.  Hanson believes this combination is the answer to optimum health and wellness.

An Energy Therapy session will help you learn and understand why repeated attempts to resolve problems have failed in the past. You will also receive the rich learning and understanding you need to finally be free of negative emotions and thoughts. You can delete the concepts of struggling and suffering from your vocabulary and from you life with the experience and application of the Emotional Fitness Technique.

Emotional Fitness I includes

  • Deluxe accomodations and meals.
  • Welcome personal intention meditation and dinner with Andrea
  • Personal retreat workbook and journal
  • Opening session: Yogic anatomy and energy therapy that leads to emotional fitness, and why this is the key to personal growth
  • Private 75-minute energy therapy consultation with Andrea
  • Emotions in Motion: Essential tools of whole health, healing and manifestation in the 21st century
  • "Healing the Heart" hike in the magical Snow Canyon
  • Effective communication and deep meaningful relationships – Long overdue secrets of fulfillment
  • Healthy emotional eating – Receiving nourishment on all levels
  • Morning meditations & Kundalini yoga - Learning how to maintain inner strength and peace
  • Take-home personal resources, practices and strategies package including Andrea's meditation CD
  • Sunrise meditation and celebration in Snow Canyon State Park
  • Follow-up personal 30-minute phone session with Andrea


 The 4 night Emotional Fitness I retreat starts at $1,385 based on double occupancy. To reserve, call Tina Freeman at 435-652-5744 or email tfreeman@redmtn.com


To learn more about this subject, visit  Merging Rivers website.  Andrea Becky Hanson is a Certified Energy Health Practioner, Registered and Certified Kundalini Yoga and Meditation Therapist, Ayurvedic Instructor and Spiritual Energy Intuitive.   She has studied in over 22 countries and has taught meditation, ayurveda and energy medicine for over 33 years.  She is a former Program Director for the Chopra center for Well-Being in San Diego, and her traditional education is in Psychology and Speed and Hearing Sciences.  Andrea has developed a profoundly integrated and comprehensive holistic multi-cultural, multi-dimensional approach to health, healing and well-being which she shares through private consultations and retreats.   Her teaching intent is to offer pathwaysto resolution, reconnection and rejuvenation for sustainable inner peace and strength.  The modalities and processses she offers often work when nothing else has. 

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Red Mountain Paradise

By Kasey Austin, Field Operations Liaison | Austin-Lehman Adventures

Kasey AustinAs a host of the upcoming Austin-Lehman retreat at Red Mountain Resort in March of 2013, I wanted to spend a moment fantasizing about a week spent in the red rock oasis of Utah. As a short (and not complete) background, Red Mountain Resort focuses on full body wellness (reenergizing mind, body, and spirit) while Austin-Lehman centers in on living life to the fullest through outdoor adventure. Of course, both of these companies feature so much more than this but for the purposes of this blog, we'll center in on these highlights.

From my perspective as an Austin-Lehman employee, there's no better way to rejuvenate your sense of self than by getting outside and just living. Now, whether your version of "living" is sitting on a red sandstone cliff, breathing, hearing, and seeing your surroundings, or it's hanging by a rope a hundred feet in the air while rappelling through Yankee Jim Canyon, that's completely up to you – everyone is different! However, just so long as you're getting "out" to explore this beautiful and unique world that we live in, it's up to you how you take it in.

Now, I know that it's easy enough to walk out to your backyard or local park to recharge those hard working batteries in that body of yours, but just think of taking a whole entire week off in a resort of paradise-like luxuries – imagine the positive transformation that could take place in your mind, body and soul! Austin-Lehman and Red Mountain Resort have teamed up to provide the ultimate wellness vacation in which daily yoga and activities like mountain biking Bear Claw Poppy Trail and hiking amongst Zion's lush forestland and towering sandstone pinnacles are the daily norm. If you think that an exciting and challenging day of canyoneering (hiking, climbing, scrambling, and rappelling) followed by spa services, yoga classes, and pool time is the perfect way to spend a vacation, then you'll want to look into this adventure, designed with your body's well-being in mind.

As an ending note, I know for me personally that there is nothing that revives my sense of self better than a day (let alone a week!) spent taking on physically and mentally-demanding activities followed by pure and sweet relaxation time – good for the soul. What better place to get away from it all then at the Red Mountain Resort where wellness is a part of everyday life. While experiencing an Austin-Lehman adventure, you're sure to get the personalized attention you're seeking for your next vacation. Join me for the opportunity to relax, renew and rediscover your sense of adventure at this red rock paradise – see you in March!

About Austin Lehman Adventures

Austin-Lehman Adventures is a multisport adventure travel company with a legacy dating back 38 years to 1974. Our company specializes in small group travel, with a maximum of twelve guests on our departures (18 max for family trips) and a 6:1 guest to guide ratio. These small group sizes ensure that you get the personalized attention and experience that you seek while vacationing worldwide. Through Austin-Lehman Adventure Travel, you can travel safely to five different continents with our knowledgeable and safety-oriented guides. The authentic and distinctive lodging that accompany one of our over 70 different itineraries is sure to satisfy your taste for luxury quality and comfort.

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Ways to Cope with Stress

waterfallGet regular vigorous exercise. Relaxed muscles mean relaxed nerves. Choose whatever exercise is realistic for your age and physical condition. Some examples include hiking, biking, walking, golf, tennis, home calisthenics and swimming. Laugh more. Laughter is a good tension breaker. Laugh at yourself so that you do not take yourself seriously. Avoid self-pity. Self-pity is a poor response to situations and usually a waste of time and energy. AVOID LONELINESS. Reach out and take the initiative in finding friendship. Treat people as though they were already your friends. Seek out compatible people. LOVE MORE. Most people need to learn to love people and use things instead of loving things and using people. Don’t be afraid of compromise. In a stressful situation you can either fight, back off, or compromise. You don’t always have to choose to fight or feel defeated if you back off.

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Tips for Living Well

red-mtn-reflectNourish: Feed your skin from the inside out. Your skin is a reflection of what you put into your body. Eat a well-balanced diet with foods high in antioxidants, and drink plenty of healthy fluids to stay hydrated.

Move: Exercise regularly but don’t go for the burn. Regular exercise is crucial to overall health, but excessive exercising can sometimes irritate the skin so don’t overdo it. And always remember to protect your skin with an SPF of at least 15 when exercising outdoors.

Rest: Get quality sleep to rejuvenate the skin. Your body and mind need proper rest and so does your skin! Find your ideal sleep zone (ideal number of hours you need to look and feel your best) and try to maintain that amount of sleep each night.

Relax: De-stress to boost skin healing. Stress and worry show up on your skin. To try and relax, identify your skin’s stress symptoms and create a “to do” list of your daily responsibilities. Cross those items off the list as you go.

Super-Saturate: Moisturize properly to quench your skin’s thirst. Once you have identified your particular skin type; dry, oily, normal or normal combination, follow a consistent skin care routine every day. Cleanse, tone, moisturize and protect your skin from the sun, exfoliate regularly and treat yourself to a healing mask for your skin type. Add a night cream to your regimen—you will notice the difference.  

Pamper: Become spa savvy for wellness and balance. Treat yourself by booking some pampering time at a spa. Or if you can’t get to one, bring the spa experience home by creating a serene place where you can relax and rejuvenate.  Light some candles and play soothing tunes while you soak in the tub. And don’t forget to turn the phone off!

Radiate: Combat specific skin problems…at any age. To keep your skin youthful and radiant, take care of common problems when they first appear, like small lines and wrinkles or freckles. Begin with simple steps such as using a moisturizer daily and introducing a light eye cream to your routine. Your skin is the largest organ in your body andtake care of it!

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Red Mountain Resort

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1275 E. Red Mountain Circle
Ivins, Utah, United States
84738

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Red Mountain Resort   |   1275 E. Red Mountain Circle   |   Ivins, UT 84738   |   877 246 4453