The

Challenge

Michelle Hastie Thompson

Mindful Eating

Welcome!Hey there, Michelle here! Let's talk about how thisprocess will go:

First I will tell you a little bit about why mindful eatingis important.

Second, we will talk about the eating rules (Diet freeof course).

Third, you will find your daily templates to use topractice mindful eating. Try it for 7 days or for as manyadditional days as you'd like! *You will receive dailyreminders for 7 days with this challenge*

Lastly, we will wrap up the mindful eating process andtell you how you can continue becoming mindful in allareas of your life.

Sound Good? Good! Let's getstarted!

Why Mindful Eating?Mindful eating is important because currently the process to lose weight or havea healthy relationship with food is through dieting, and that works an alarming2% of the time. So people are left asking...

Why on earth am I eating healthy and working out and not losing weight?

The truth is the specific answer to this question would vary from person toperson.

However I can tell you two things:· You do not have a willpower problem· It’s not because you are not working hard enough

There is a small chance you could have something up with your thyroid orsomething going on with some medications, for most of you however, this isprobably not the case.

I have met very few dieters that have not done what it takes to lose weight.Dieters are probably the only people on the planet that are willing to sacrifice asmuch as they do.

They have incredible willpower, and they work super hard to be diligent abouttheir food and exercise.

Even when they are literally setting themselves up to fail.

Why would you be setting yourself up to fail you ask?

t’s pretty simple… what you resist, persists. Therefore every dieter that cutssomething out of their diet that they like will be constantly driven to eat it. Andwill be using every ounce of their power not to give in to a natural humantendency: To want what you can’t have.

Why Mindful Eating?Now maybe if enough time goes by without eating that food you think you havepossibly overcome it. But you just wait for that one day when you are at a partyand that food is there and everyone is enjoying it freely. Or perhaps you have acouple drinks and your guard is down and someone presents the food to you on amenu at a restaurant. At that point you may finally stop resisting it and then yourefer to that day as they day you “blew it”.

But let’s say you did resist temptation and it’s been 30 days of complete healthyeating and consistent exercise. You think to yourself… “Of course I will loseweight, I’m eating less junk food, smaller portions and exercising.” You hop on thatscale and there it is…

the same number you were 30 days ago staring at you on the scale. You think theremust be something wrong with me. Maybe I have a health problem.

The world we live in teaches us that if we eat less and move more we willabsolutely lose weight. That this simple formula is fool proof. And if it didn’t workfor you, then you did something wrong. And so you search for what you didwrong… “Well I did break down and have a soda that one day” or “I could have beenworking out harder or longer” and the madness begins.

The reason why you didn’t lose weight is because weight loss is not simplescience. If it were there would be a bunch of naturally thin people who wereoverweight, and a bunch of dieters who were thin. There is much, much more tothis weight loss thing.

Most importantly it’s a unique blend of science, psychology, spirituality andsexuality.

Why Mindful Eating?It’s more than just science. It’s about how you are treating your body andyourself. What your thought patterns are and what deep subconscious beliefsyou have buried through a wall of emotions. It’s about letting go of controland trusting yourself and your body.

It’s about finding your creativity and pleasure with food, exercise and life.

What it boils down to is your weight is a message to help you live your best life.It’s the motivation to change your life, not change your food and exercise. It’scommunication that you are not fully living and it’s time to stop hiding andfinally fully express who youare and who you want to become. And it’s most certainly NOT a message to beskinny.

The minute that you realize that your weight is more than a physical thing, youwill finally find peace in the fact that simply changing a couple things in yourexternal world will never be the real long term solution.

It’s a mix of physical, emotional, mental and spiritual health.

So continue eating healthy and moving consistently because it’s good for yourhealth.

Because you value yourself enough to take care of yourself in the mosteffective way.

Because you deserve a high quality life. Not to lose weight. Then, food andexercise cannot fail you ever.

And get honest about what REAL LIFE changes you need to make in your life tolive to the fullest.

Why Mindful Eating?Take your focus off of your weight and turn it inward to what’s going on in yourlife.

How are you spending your days? Thriving or surviving?

Survival mode will never create long term results.

And lastly, thank your body for not releasing the weight with a simple shift infood and exercise. There is so much more to life and there is so much more life tobe lived.

And now you have the motivation to go after that. If the weight came off wouldyou really make the BIG changes you know you need to make to live to thefullest? What would keep you motivated to keep moving forward when things gethard?

My best advice is to support yourself on this journey. Surround yourself withpeople who are living their lives free of excess weight without dieting. Peoplewho allow their focus to be on other things, not their weight.

So you now know you are not crazy, the dieting world is.

Take it from me; if you’re ready to release your weight permanently, it’s time toreally step up and change your life. You deserve nothing less. Mindful eating isyour very first step.

Eating Rules

be the slowest eater at the table.

Eating fast causes a stress in the digestive system.

When the body is stressed during digestion, metabolism will slowdown.

When eating fast, taste, pleasure and nourishment is lost.

Feed both your stomach and your brain by giving food enough time tobe digested, acknowledged and received.

#1 Eat slow

Eating Rules

No eating in the car.

No eating while, standing, walking, etc.

Make time for your meals.

Deep breathing before and throughout meal

NEVER eat when stressed.

Always take a few minutes to prepare to eat.

#2: Eat Relaxed

Eating Rules

What is your Meal timing like? your frequency?

How you eat Sets a tone for how you live life.

Meal rhythm = inner rhythm.

Stress, work schedules, busy home, weight loss concerns, body imageissues lead to poor rhythm.

Make friends with food and develop a consistent rhythm with it.

#3: Eat with Rhythm

Eating Rules

Society states food is for fuel only. This is not true.

Pleasure is an important Nutritional requirement of eating.

Stop fighting natural biology to receive emotions and pleasure from food.

Include strategic pleasurable foods in diet.

Stop avoiding foods that give you pleasure.

#4: Eat with Pleasure

Eating Rules

If Food isn't nourishing, than life isn't nourishing

learn to nourish yourself with high quality food.

fast food and toxic food lead to a dysfunctional and painful relationshipwith body.

To nourish = enjoy, savor, relax, celebrate, take time, play music, eat withfriends and company, laugh

#5: Eat for Nourishment

Eating Rules

Stay Awake at the plate.

Notice it. taste it. be present with it. Awake, alive and alert with it.

Absolutely No multi-tasking.

Shut off computer, phone, TV.

Make eating an experience

Awareness at mealtime = awareness in life.

Ask yourself, "Do I want more? Am I full? Periodically.

#6: Eat with Awareness

Eating Rules

Eliminate incorrect nutrition assumptions that are not universally true.

Example: food makes me fat; food is the enemy, If only I ate this way,carbs are bad, sugar is the enemy, etc.

Ask "Is this true for every person in the world or have i personallyresearched the validity of this?

second question: "Is this true for me? (Meaning you have tested it's truthand it's valid in your life).

No assumptions or guesses allowed. If you are taking it on as a beliefknow if it's actually true.

One toxic belief can make you sick.

#7: Eat Honestly

Eating Rules

Combination of fresh, real, home cooked, local food.

Not looking for perfection, however larger percentage higher quality. 70-80% high quality, 20-30% who the heck cares.

Low quality food = decreased nutrition, increased food cravings, appetite,decreased body wisdom.

Eating 100% perfect can be just as unhealthy as eating 100% junk. Looking forbalance and realistic eating style, not the other end of the extreme.

#8: Eat High Quality Food

Eating Rules

You need to eat Protein, Carbs and Fat. None are bad or evil. Don’t worryabout the numbers of any of them, ever.

When one is unbalanced your body will let you know through symptoms.

Carbs get a bad rep because they are the easiest to eat when mindless. Ifeating mindfully you take a moment to ask, "What do I want?" This opens the

door for other foods, not just whatever is quick and easy.

Through the mindful eating process you will notice reactions to what youeat and can adjust accordingly.

#9 Eat proteins, Carbs & Fat

Eating Rules

How are you using Caffeine and sugar? Are you abusing them?

Are you using them as a Substitute for energy or food?

3 servings or more can be an indication of misuse, treat it withcuriosity.Caffeine abuse = false metabolism.

Where is your true energy if you take them away? Are you sleeping? If not,problem solve how to sleep better. If you are sleeping well, problem solvewhat's causing your energy drain. Could be a toxic person, circumstance orsituation. Could be because life isn't fulfilling or worth having energy for.

Take Baby steps. Reduce slowly. Become overly curious.

#10: Avoid Abusing Caffeine/Sugar

Daily Log RulesEat what you want, when you want. Remove negative emotions from food. Food is justfood, it’s not the enemy. Bring full pleasure and satisfaction to mealtimes. I am not afan of meal plans or food logs so here is the TBHS version of both to practice at home.

Mindful Meal Planning:

This “meal planner” of sorts is like none you have ever seen or experienced! These ideasuse the practice of living naturally thin! In other words, the TRUTH lies within you ofhow much or how little to nurture yourself with food during the course of the day! Ifyou get off track at any point, all is not lost! Each moment and breath we take isanother opportunity to get back on track and ultimately closer to you!

Upon waking (the intention for the day):

Take a moment and set the intention for the day: make it POSITIVE, not “I will notovereat today” – be more purposeful than that! Try: “I will listen to you, body today andnourish it with the food and energy it needs”. This may mean a great conversation oreven a validation from a friend or co-worker. What does your body really want at thismoment? Water? Food? Movement?Before each Meal: How Hungry Am I? (Rate your feeling using this scale):

Starving

Hungry

Just satisfied

Full

Stuffed

Daily Log RulesBreakfast (the am acted intention)

What is best for your body? Do sweets make you crave sweets? Do you love fruit in themorning? Does protein make you feel full longer? Try different things here – the pointis to listen, really listen! Try not to skip – as this sets the tone for the rest of the day

Mid-morning snack (continuing the mindful mode)

Most people ignore the signs of hunger – and over-do it later. Again, close your eyesfor 1 minute breathe and ask, “What does my body want now?”Maybe you need hydration? Tea? Water? Simply a break from your surroundings? Walkaround the building/block?

Lunch (the test track)

Listen to your body for cues re: when and what you will eat midday don’t eat in the carand even a hectic sit-down may be stressful for your body if dining with others, be thelast one to finish.

Mid afternoon snack (continuing the positive trend)

Do you have an afternoon slump? This could be more than a signal for hunger orcaffeine.Again, close your eyes for 1 minute breathe and ask, “What does my body want now?”Maybe you need hydration? Tea? Water? Simply a break from your surroundings? Walkaround the building/block? You may need to shift your focus to nature or making apersonal call.

Daily Log RulesDinner (the suppertime sigh)

Be mindful of the timing, choice and amount. Even if your schedule only allows arushed bite, close your eyes for 1 minute, breathe and be mindful. You may even have to‘come back’ to dinnertime when your stress has subsided. No matter your familytraditions for saying grace, even a small gratitude toward your meal, can change yourenergy!

Late evening snack (ending on a high note)This is OK! If you are listening to your body! Make sure it’s not too close to bedtime!

Again, close your eyes for 1 minute, breath and ask, “What does my body want now?” ifyou are hungry, eat! If you are bored, sad, exhausted, etc. – simply own it and even say itout loud “I am ___”. Take 2 more deep breaths, and then ask your body again if it is trulyhungry. What does your body really want at this moment? Water? Food? Movement?

Upon sleeping (the last intention of the day):

Recap the day NOT on what you ate and when, but how well you listened to your body.Tell your body that you are listening and will continue to listen in order to achieve amore harmonious relationship! Remember keep the thoughts in the positive! (As in, Ilistened to you today body”, not “I totally blew it by eating a ___”

Please note: You do not need to have three meals and three snacks. This is just an idea.Find your meal rhythm, not the one someone told you to eat. Notice what works bestfor you. Could be 3 meals, no snacks. That's perfectly fine, as long as you feel good.

Also, when using the scale 1-10 to indicate hunger and fullness, 7 is optimal making 8, 9and 10 overly full.

Daily Log TemplateYou will receive a daily email with your log for the day and someinspiration. Your daily templates will look like the following:

Before The Meal:Was this meal planned out ahead of time? Yes/NOHunger Level: Starving Hungry Just satisfied Full Stuffed

What time is it when starting: ____:_____

After The MealWhat time is when stopping: ____:_____

Total time taken to eat: ________ minutesPleasure: 1 2 3 4 5 6 7 8 9 10Fullness: 1 2 3 4 5 6 7 8 9 10

Where I ate: _________________________________________________________

With Whom: _________________________________________________________

Feelings after:______________________________________________________

_____________________________________________________________________

Snacks for the day

Number of snacks eaten: ___________

Mindful of snacks overall : 1 2 3 4 5 6 7 8 9 10

Final ThoughtsThe truth – as you will discover – is diets don’t work.

They are just a temporary solution, which do nothing to address your overallphysical and mental health.

In fact, research – by me and many others – shows that after dieting people oftenbecome heavier than before they started. Dieting can also lead to eating disorderssuch as binge eating, stress eating, and overeating.

It doesn’t have to be this way.

I’m here to help you stop dieting, stop feeling bad about yourself, and stop theendless cycle of weight gain/weight loss. Then you can learn to love yourself andyour body.

I help people like you every day – it’s my job.

It’s also my passion – I read voraciously on the subject and study continuously.

I have helped hundreds of women to change their lives for the better.

And I didn't want you to miss out on the chance to take this mindful eating workeven further, There is even more to learn about this way of life as well as mindfulmovement and a mindful body.

I can't wait to tell you all about it after you complete your 7 day challenge.

For now, let's get started!