Seven Steps to Break Your Eat-Repent-Repeat Cycle
By Michelle May, M.D.
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.Add a comment
Meet our new Executive Sous Chef
Shelley Pulcini Corso
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.Add a comment
Sesame Crusted Ahi Tuna with Edamame Puree
and Crispy Rice Noodle Daikon Salad
Nutrition Information: based on 4 oz. Tuna with puree and 1 serving of salad: 466 Calories/22g. fat/33g. carbohydrates/41g. protein/11g fiber.
sesame crusted ahi tuna
- 16 ounces tuna.
- 1/4 cup sesame seeds.
- 8 ounces edamame puree.
- 1/8 cup daikon salad.
- 1 teaspoon soy dressing.
- salt & pepper to taste.
- Season tuna with salt and pepper to taste.
- Coat with sesame seeds and pan sear. Cook until you have your desired temperature.
- Mix the daikon with the dressing.
- Place the puree in the center of the plate, tope with the tuna and salad and finish with the fried rice noodles.
- 3 cups edamame beans.
- 1 cup onion chopped.
- 2 cloves garlic chopped.
- 2 tablespoons cilantro
- 2 tablespoons lime juice
- 1 teaspoon miso paste
- 1 teaspoon sriracha sauce
- 1 1/2 cups soy,rice or almond milk
- 1/2 cup olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper freshly ground
- Cook garlic, onions and edamame till tender.
- Place in blender with cilantro, lime juice, salt and pepper, sriracha sauce, soy mile and olive oil and puree till smooth.
Nutrition Information: 1 serving - 2.4 oz, or 1/16 of this recipe. 98 Calories/57g Fat/6. Carbohydrates/5g. Protein/2g. fiber
soy dressing for daikon salad
- 3/4 cup soy sauce
- 1 1/2 cup rice wine vinegar
1. Whisk together and mix with diakon salad. This dish makes 36 - 1/2 oz. servings.
Nutrition information: 1 serving - 1/2 oz. 4 Calories/0g. Fat/5g. Carbohydrates/trace protein/trace fiber.
rice noodle daikon salad
- 1/2 cup fried rice noodles
- 4 cups radish daikon julienned
- 4 cups radish sprouts
1. Simply mix together. This dish makes 32 - 1/2 oz. servings.
Nutrition information: 1 serving - .7 oz. 8 Calories/trace Fat/2g. Carbohydrates/trace protein/trace fiber.Add a comment
Grilled Estancia Ranch Grassfed New York Striploin
with Blue Cheese Au Gratin Potatoes topped with Sun Dried Tomato Butter
Tips from Executive Chef Chad Luethje: For best results, shop for grass fed beef that has been raised with no grain, antibiotics or growth hormones. You can ask your butcher to portion your steaks to any size you like and also to remove as much fat as possible. You will still most likely be charged for the weight of whatever is removed. Red Mountain's suggested protein serving size is 4 oz.
About 15 minutes before grilling or pan searing your steaks, remove them from the refrigerator and allow them to warm to near room temperature.
Place the meat on the grill (or in a hot saute pan with two teaspoons of canola oil) and cook for two to three minutes. Then use a pair of tongs or spatula to flip the ssteads over and cook them on the other side for about 3 minutes. Total time needed to cook the steak to medium rare will be about six minutes total, although cooking times will vary depending on the thickness of the steak. Use an instant read thermometer if you aren't sure of the temperature (120F for medium rate, 140F for medium). Remove the steaks from the grill and allow them to rest on a plate while assembling the other items, at least two minutes for best flavor.
Nutrition Information: based on 4 oz. Steak with Sun Dried Tomato butter and 1 serving of potatoes: 439 Calories/25g. fat/23g. carbohydrates/33g. protein/4g fiber.
Sun Dried Tomato Butter for Steak
- 1/2 cup unsalted butter
- 2 tablespoons Sun Dried Tomatoes, softened and minced.
- 1 teaspoon Italian Parsely, coarsely chopped
- 1 pinch Kosher Salt
- Allow butter to soften at room temperature for at least and hour and 1/2.
- Rehydrate sun dried tomatoes in hot water, then drain off the excess liquid and dice.
- Rinse Italian Parsley, shake all excess water off of leaves, and rough chop.
- Combine all ingredients in a small mixing bowl and stire or beat until well mixed.
- Spoon a small amount (2 teaspoons) over the top of grilled steak. Also is excellent along freshly baked bread.
Nutrition Information: 1 serving - .7 oz. 139 Calories/15g Fat/trace Carbohydrates/trace Protein/trace fiber
Blue Cheese Au Gratin Potatoes
- 3/4 cup half and half or light cream
- 1/4 egg beaten
- 3 Tbs egg white, slightly beaten
- 1 7/8 lbs. Yukon Gold Potatoes, peeled and thinly sliced on mandolin
- 1 1/8 cups Maytag or other blue cheese, crumbled.
- 3 Tbs. Parmesan cheese, freshly grated.
1. In a mixing bowl, combine egg, egg white, half & half, parmesan and blue cheese.
2. Peel potatoes and slice them thinly enogh to see the print on a newspaper through each slice, but not thin enough they can be wadded into a ball.
3. Pour egg, blue cheese and cream mixture over potatoes and toss to coat. Layer into a greased baking dish, placing some of the blue cheese crumbles between the layers of the potatoes and bake, covered, at 325 degreese for about 30 minutes, or until the potatoes are tender when pierced with a skewer or toothpick. Uncover and bake at 375 degrees for 10 more minutes until the top of the potatoes are golden brown. Remove from the oven and serve. This dish makes 15 - 3 oz. servings.
Nutrition information: 1 serving - 3 oz. 112 Calories/37g. Fat/14g. Carbohydrates/5g protein/trace fiber.Add a comment
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!Add a comment
Mango Habanero Glazed Shrimp Skewers
The combination of sweet and heat without the unnecessary calories.
1 lb. shrimp, 13-15 ct. shelled and cleaned.
1. Clean shrimp and skewer.
2. Brush on Mango Habanero Glaze (recipe follows).
3. Grill until Shrimp are done. Place atop Coconut infused Black Forbidden rice (recipe follows) and drizzle with Green Onion Crema.
285 Calories/11g fat/31g carbohydrate/2g fiber/18g Protein
Mango Habanero Glaze
- 1 tsp canola oil.
- 1 cup yellow onion, peeled and chopped.
- 1 tbsp garlic cloves, chopped
- 2 each habanero chilies
- 4 tbsp honey (preferably star thistle or orange blossom.)
- 12 cups mango, peeled, seeded and chopped.
- 2 cups white wine vinegar
- 2 cups water
Directions: Yield 4 cups, 32 servings.
- Prefeat large saucepot over over medium high flame. Add oil and onion. Saute until soft, 3-4 minutes.
- Add garlic and cook for about 30 seconds. Add mangoes, habanero and water. Simmer stirring often, until mangoes get soft and water evaporates. 10 minutes.
- Add honey and vinegar and cook over low heat until the mixture thickens slightly. 5-7 minutes.
- Transfer everything to blender and puree until smooth. Thin with additional water as needed.
- Strain through fine mesh strainer as needed.
- 1 Fresh Mango = 2 cups frozen.
51 calories per serving/.38 g fat,13 g carbohydrate, .6 g protein, 1 g. fiber.
Coconut Infused Black Forbidden Rice
- 4 cups black rice
- 6 3/4 cups coconut milk
- 3 cups water
DIRECTIONS: Yield 12 cups - 48 Servings
- Combine coconut milk, rice and 2 cups cold water in a saucepot and bring to a simmer over medium heat, stir occasionally.
- As rice starts to cook dry, stir in one cup of hot water and continue to cook until most liquid is gone.
Green Onion Crema
- 2 cups green onion tops only
- 1/2 cup mayonnaise
- 1/2 cup cold water
- 1 egg yolk
Directions: Yields 1 1/4 cup - 20 servings
- Combine green onion tops in blender with water and puree.
- Combine with egg yolk and mayo and blend until fully incorporated.
New! Restorative Yoga Workshop
With the constant push to do more and be more, we find the need to take time to relax. Just like we learned the skills to be successful, it makes sense to train yourself in a practice that helps you quiet your mind and nurture your body. In our culture, great emphasis is placed on activity and movement. But health requires that we have an appropriate balance of activity and rest, movement and stillness. Restorative Yoga is a practice that will help you learn to relax and rest deeply and completely in supported yoga poses. This experience will bring ease and calm to your mind and body balancing the autonomic nervous system, greatly reducing anxiety, stress from travel, muscle fatigue and insomnia. This yoga 1 1/2 hour workshop is for all levels of yoga aficionados, and is taught by Enilse Sehuanes-Urbaniak. You'll find it on our schedule on Thursday evenings and Sunday afternoons. Enlise discovered Yoga in 1985 while studying art & French in Paris, France. She has trained extensively with notable Iyengar instructors, including Dr. Geeta Iyengar. Leading classes at Red Mountain Resort since 2004, Enilse is also certified as a Yoga for Scoliosis Trainer, M.E.L.T. Hand & Foot & Whole Body Instructor, continually educating herself to enrich her students body-mind experience.Add a comment
Emotional Fitness Retreats for 2013 with Andrea Becky Hanson, CEHP, Certified Energy Health PractionerIKYTA-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.
Emotional 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
Add a comment
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.
Page 2 of 17«StartPrev12345678910NextEnd»