My New Website!

Hi there, from now on, I will be posting new blogs on http://www.stopovereatingtips.com so please join me there every day for free tips on how to eat healthy and enjoy your life more.

I'd love your feedback. What do you like about the site? What do you think would make it better?

Thanks!

How to Not Overeat at 4th of July Parties

Hey there...I was going to write Part 2 of Why Fear Doesn't Motivate People To Lose Weight, but I'm going to put that on hold for a couple of reasons. First, I want to hear from YOU. How many of you have weight loss stories? What motivated YOU to lose weight and keep it off? Let me know by posting your comments below.

Secondly, I want to help people think ahead so they don't overeat during the July 4th festivities. I do this with my clients over the phone all the time. They tell me what social events they have coming up soon and what their game plan is so they don't go overboard and splurge like they used to do.

So, think about what you're going to be doing tomorrow. Going to a bbq? Having friends over? Visualize yourself at this social event and decide now what you are going to do to avoid overeating. Maybe you'll walk around with a cup of water or soda in your hand the whole time so instead of overeating, you can take small sips throughout the event. It helps to have something constantly in your hands so you don't reach for extra food.

Visualize yourself going through the buffet line only one time and eating the food slowly that you chose. Before going through the line, you can avoid impulsively spooning everything onto your plate by deciding what you will eat and how much of it.

For those of you with success stories who used new strategies to not overeat at social events, I want to hear from you! What worked? What did you try that was new, different, and successful? For those of you who overate, what would you do differently next time? What would you do the same?

Wishing everyone a very fun and healthy 4th,

Camille
Life Coach and Author of Stop Overeating Today!

p.s. Don't forget to tell me what motivated you to successfully lose weight by posting your comment - thanks!
p.p.s. For more stop overeating strategies, visit my website: http://www.stopovereatingtips.com

Why Doesn't Fear Motivate People to Lose Weight?

My sister-in-law is a dietitian and was talking to a doctor one day about weight loss. He told her that generally, when he tells his patients to lose weight, they don't follow his advice. They don't change their daily routine to fit in exercise and they don't change their eating habits. And the next time they go to the doctor they either way the same or even more.

This may come as a shock that people are ignoring their doctor's warnings, since doctors only tell people to lose weight because they want them to avoid a slew of negative outcomes: diabetes, high blood pressure, stroke, heart attacks, and other problems. I know from talking to my clients that before they lost weight, they lived with a looming fear in the back of their minds that they could spontaneously have a heart attack one day and die. But that fear didn't equate to a strong motivation and actions to change. Why not?

One day seems like it will never come. One day you may get diabetes and one day you might have to take medication for it. It's different than, if you don't exercise today, you will suffer major consequences today! The reason that fear doesn't motivate well is that people become complacent and feel like they are getting by well enough. Maybe they don't consider their situation ideal, but it is not uncomfortable enough for them to get moving and make a change. They figure that to start changing their habits today would be more uncomfortable and inconvenient than just doing the same old same old.

So if fear doesn't motivate, what does? Stay tuned for tomorrow's post, that will be about the BEST way to motivate yourself to adopt healthier habits.

To read FREE chapters from the book Stop Overeating Today!, visit www.stopovereatingtips.com

How to Run Like a Tortoise and Beat the Hare

If you already have a copy of my book Stop Overeating Today!, you know that my first chapter/tip talks about the tortoise and the hare and advises people to not try to revamp their entire eating and exercise routines overnight. I want people to be excited when they read the book and be zealous, but I also want them to be realistic. Have you ever heard anyone say anything similar to the following:

- "I made a goal today to run for 30 minutes every day!" (This person never goes running)

- "I am going to bike for 10 miles 3 days per week." (This person has no habit of bike riding)

- "I made a goal to never eat cake again!"

I'm all for ambitious goals, but I want people to also feel a sense of accomplishment and success by setting smaller and realistic goals, especially when they're starting out. That's key to maintenance. Lots of people can lose a bunch of weight by doing something drastic like a juice fast, but six months later, did they keep the weight off? Let's revise the above goals:

- "I made a goal to go running tomorrow for 30 minutes!"

-"I am going to bike for 10 miles this week."

- "I made a goal to only have a small slice of cake at the birthday part this weekend and to not go back for seconds."

After achieving success with your first small goal, you are now on your way to setting more small, simple, and reachable goals. The feeling of success with propel you forward and help you grow into setting even bigger and more exciting goals. Leave me a comment and let me know how your goal setting is going!

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To find out more about the book Stop Overeating Today, visit: http://www.stopovereatingtips.com

I Just Want to Say "Thanks"

I just wanted to send a short and simple thank you to everyone who reads my blog and who finds its tips helpful for their lives. I am writing this blog for you and I am so grateful for the many subscribers and followers who come here for daily or weekly inspiration, rejuvenation, and ideas to live healthier and happier lives. It's no fun to write a blog that no one follows or subscribes to (trust me, I did it for the first few months) and so now that I have a lot of people to share my posts with, I am grateful for each and every one of you.

That's all. Good night. :)

How's your body image? Take the quiz.

In her amazing book, DEALING WITH THE STUFF THAT MAKES LIFE TOUGH, our friend, Jill Zimmerman Rutledge, M.S.W., LCSW wrote some cool stuff about body image. For over 20 years Jill has been counseling adolescent girls and young women who have eating disorders and she knows what she's talking about.

Here is an excerpt from her book:

Some people define body image as how we think and feel about our bodies, but that's only part of it. Body image is also created by what we think and feel about ourselves, how we behave, who we choose for friends, and the culture we live in. If you feel bad about yourself, you probably feel bad about your body too. Or if all your friends are dieting, you may begin to think you need to lose weight too. You may dislike your body for lots of other reasons. For one thing, magazines and other media can have a negative impact on your body image. When we look at pictures of very thin models, many of us want to lose weight immediately so we can look like them. Feeling bad about our bodies interferes with our lives. Your poor body image may make you feel awkward and self-conscious with guys. As 16-year-old Tina put it, "No guy wants a fat girl and I'm fat. I know if I start liking a guy, I'll just get rejected so why bother?" You may feel so uncomfortable about your body that you go to the beach in long shorts and a baggy T-shirt, instead of a bathing suit. When you feel dissatisfied with your body, it's important to look at your life as a whole. What else could you be unhappy about. Do you have low self-esteem? Do you exercise moderately but regularly? (Moderate-not obsessive-exercise helps you develop positive feelings about6 your body.) Are you having problems with family or friends? Are you eating healthily or loading up on junk food? Poor body image feels like it has everything to do with your body but in fact, it also has to do with how you're coping with life.

It is important to be realistic about your body compared to your body image. Here is a quiz Jill posted in her book. Let us know how you did on it and remember to love yourself and get healthy.

Do you have poor body image? Take this short quiz to see:

1. How do you feel about how you look?
a. Very good
b. OK
c. Mixed feelings
d. Bad, ashamed

2. Are you happy with your current weight?
a. Very happy
b. Happy enough
c. Somewhat unhappy
d. Very unhappy

3. Have you ever felt too fat after reading an article that reveals the body weight of a model or actress?
a. Yes
b. No

4. If you gained five pounds, you'd
a. Be OK with that-five pounds isn't a big deal
b. Feel neutral-not good or bad
c. Feel somewhat unahppy
d. Feel very upset

5. When someone says you look nice, you think:
a. I'm looking good.
b. They don't have anything else to say.
c. They're trying to make me feel good.
d. They're lying-they really think I'm gross.

Scoring: For questions 1, 2, 4 and 5, give yourself 1 point or a, 2 points for b, 3 points for c, and 4 points for d. For question 3, give yourself 1 point for a and 2 points for b. If you have a total score of 5-9, you're on the road to a good body image. Keep it up! If you scored 10-15, you may have some body image issues to work out. If you scored more than 16, you may have a poor body image.

If you're spending time worrying about how you look instead of having fun, you'll want to read PICTURE PERFECT another cool book written by Jill S. Zimmerman Rutledge. It will definitely help you feel better about your body. You can purchase PICTURE PERFECT at HeyUGLY.org for $14.95.

Don't Let Your Box Define You

I was at church the other day and the speaker said something that reminded me of what a life coach would say. He said, "Don't let the box of your life define you. Be whatever you need to be in the moment." As I was listening I grabbed for a pen and wrote those profound words down on a scrap of paper.

His words remind me of one of the tips in my book Stop Overeating Today! The tip is all about how to play an empowering role. I blogged about it back in September: http://stopovereatingtips.blogspot.com/search/label/self-identity

If you are battling with your thoughts and emotions to stop overeating, "don't let your box define you" is a very important thing to remember. Take a break from your identity as someone with an overeating problem. Take a break from focusing on your weaknesses around food. Don't tell yourself who you are if your description is negative. Just be what you need to be in the moment, reinvent yourself, don't let negative thoughts about who you are keep you stuck in old patterns that never end.

I Want Your Feedback

Hey, if you have a minute, can you take a look at my new website: http://www.stopovereatingtips.com and let me know if you have any suggestions, comments, or ideas to make the website better and more interactive? I'd really appreciate your input. I am going to eventually transfer this blog to the new website.

Thanks and have a great day!

Going Overboard and Getting Back on Track

Ever had a day when you overate and thought, "What the heck, I've already gone off track, I might as well eat as much a I want?" I can definitely relate to this because this thought appealed to me sometimes when I was overcoming my overeating challenges.

But the logic in that statement is totally skewed. That's like saying, "Well, if I can't be perfect, I might as well become a hellion." Or, "If I get a speeding ticket today, I might as well drive 90 MPH the rest of the day because I've already screwed up." Not only is that all or nothing thinking not rational, but it can be costly.

So, what to do next time you do overeat and get off track? How can you keep yourself from that all or nothing thinking?

Come up with a phrase or mantra to counter the thought telling you it's okay to overeat because you've already gone off track. It could be: "Because I've already gone off track, I'm going to stop and get back on track!" Or it could be, "I'm already off my plan, so I'm going to quit feeling guilty and start being proactive and healthy again." It's your mantra, you come up with what works and feels genuine for you.

Readers, I'd love to hear some of the skewed rationalization you have used to overeat and what mantra you come up with to get back on track - thanks!

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For 33 tips to help you get back on track, check out my book's website: www.stopovereatingtips.com

Self-Nurturing is Critical to Weight Loss Success - Do You Love Yourself Enough?

A lot of women who struggle with weight loss do not treat themselves with self-nurturing. They think thoughts about themselves like: I don't deserve to take better care of myself and I am disgusting. Just to prove to themselves how impossible weight loss is, they go overeat. Often overeating is out of self-hatred or despair. Sound familiar?

When women learn how to develop a nurturing attitude towards themselves, which is usually obtained by one on one life coaching, they start to take care of themselves by choosing thoughts and actions that are elevating and kind. The more they can start to believe that they are worth the effort and that they are a beautiful person on the inside, the less they will overeat out of spite or self-hatred or despair.

One might ask, "How do I begin to nurture myself better?" The first step is to not allow thoughts like, "I'm ugly, I'm not worth anything, or I am a mess" to penetrate their minds. They may have thoughts like that, but they can dismiss them by asking themselves the question, "is it really true?" Is it really true you are not worth it? As they ask themselves that question, it's important to not focus on the negative feelings of the moment, but to think about it logically. They can ask themselves, "Can I absolutely know that it's true?" to help them think more rationally.

Another thing they can do to start nurturing themselves more is to take time for themselves to do something special, like spending time every day to meditate or to go get that pedicure they've been wanting or to free up some time for a rewarding hobby. As they take care of themselves, they will start to feel more valued and worthwhile.

That's just a start. This topic of nurture will come up again and again in my blogs. What are ways that women can find time to nurture themselves even if they have a crazy schedule? Do you have any ideas?

If weight loss is truly a goal, the more nurturing that occurs, the more likely that weight loss goal is to be taken seriously and worked on consistently. I like that make-up commercial tagline: "You're worth it!"

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To request a complimentary coaching session or to read free chapters from the book Stop Overeating Today!, please visit: http://www.stopovereatingtips.com

How to Do Things You Dread

Do you have a list of things to do right now but you dread getting started? Here are a couple of time management tips I have used to help my clients that will help you too, whether your goal has to do with healthy eating or anything else.

First, go get your list so it's right in front of you. This won't work unless you're holding it in your hand. It could be a list of things you have to get done for work, for cleaning the house, or anything. Start reading from the top of the list. What is your first item? Why are you dreading it? You need to put your excuse into one short and concise sentence. For example, "I am dreading following up with Michelle because I don't know if she will get back to me." Or, "I am dreading exercising because I am tired."

Sometimes just acknowledging why you dread doing something can help break free from total avoidance. When you have identified what's holding you up, you can reason with yourself. You might be able to tell yourself, "Who cares if she doesn't get back to me, I need to at least give it a short." Or, "If I don't exercise I'll still be tired in an hour, so I might as well make it a more productive hour."

Now, the next step is to visualize yourself getting started on that task. For example, watch yourself sitting down at your computer to send Michelle an e-mail. Watch yourself typing it out, clicking send, and then crossing off the task from your list. Feels good, doesn't it? I love the feeling of crossing things off. It's even a better feeling when you cross something off you've been dreading, because you conquered something that took self-discipline.

Or, visualize yourself putting your hair up, getting you exercise clothes on, and sitting down on that exercise bike with a good magazine to read or in front of a good TV show. If your goal is to exercise for 30 minutes, imagine the digital clock on the bike at 10 minutes, 20 minutes, and 28, 29, 30! How are you going to feel when you finish your goal? Let yourself feel that feeling to energize you to actually get up and make it a reality.

Visualization is such an awesome tool that can be applied to accomplishing any task, big or small. If you need help getting started with visualization, send me an e-mail for a free one on one introductory phone coaching session: info@stopovereatingtips.com

My website is under construction for the time being, but it will be up and better than before in a couple of days. If you want to purchase a book in the meantime, you can do so on Amazon: http://www.amazon.com/Stop-Overeating-Today-Camille-McConnell/dp/0984153705/ref=sr_1_1/186-4910858-1688853?ie=UTF8&s=books&qid=1276298335&sr=8-1 The book has a chapter dedicated to visualization and how to use it to change your eating habits.

Have a great weekend!

Cat litter can help you lose weight

This is a guest post by Betty Hoeffner, heyugly.org

The other day I bought some cat litter at the store. The 28lb Scoop Away was on sale so I decided to scoop up two. As I lifted these heavy vessels into my shopping cart I thought to myself - wow this is really heavy. Then I thought how grateful I was that I didn't have to carry that heavy container around with me because I had a cart.

Then I thought ... wait a minute - how much extra weight am I carrying around on my bones? I did a quick calculation and I thought - darn, I am carrying the equivalent of this container of cat litter around with me. It made me take a minute and actually pick up another container of the litter and just hold it so I could fully understand the sense of what the extra weight on me must feel like to my body.

So, the next time you are in the grocery store, take a visit to the pet section and pick up a container of cat litter and just let it sink in about what the stress of carrying around that much weight can do to your body. No wonder our backs, knees, ankles and feet sometimes hurt. Remember that the next time you reach for seconds or think you'll take on pass on exercising. Let's get to be that "size healthy" Queen Latifah talks about and make ourselves a little litter, er... lighter.

heyugly.org

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To read free chapters of the book Stop Overeating Today! and see why Dr. Laura made it her Book of the Week, visit: http://www.stopovereatingtips.com/preview.htm

Oprah Here I Come!!!

Oprah is looking for a NEW face for a NEW talk show. I have an idea for a talk show that is desperately needed in today's world. Did you know that the news channels on TV use negative headlines because negativity attracts people? People hear words like disaster, death, and tragedy and they want to know more about it.

My talk show takes a different approach and focuses on heroic events and amazing stories of American people who have overcome tragedies in their lives and inspired others. It would roll out the red carpet and interview teachers, firemen, and people with heroic and uplifting stories.

Here's what I'm asking you to do. Let Oprah know that you agree that my show is needed in today's world. Can you do me a favor and vote for my video? Here's the link. http://myown.oprah.com/audition/index.html request=video_details&response_id=6911&promo_id=1

As a way to say "thank you" for your vote, I am offering my book Stop Overeating Today! at a 40% discount, for a special price of $7.80, for the next three days. Use Google Checkout and the coupon code OPRAH. (I have never offered a price so low and may not ever again).

Thanks for your support!

I Forgot to Tell You My Story about Meeting Dr. Laura!

Many of you probably first heard about me and my book by listening to the Dr. Laura Radio Show. Every week she highlights a book that she thinks is GREAT as her Book of the Week. Mine was highlighted on January 4th (Oh, Blessed Day). If you missed it, you can listen here: http://stopovereatingtips.com/drlaurawav.wav

Anyway, I completely forgot to share my story about how I met her. I was listening to her show as I frequently do and she was talking about coming to the grand opening of Nordstrom's at Fashion Island in Newport Beach. I live a few miles away and thought, yess!! She was there to promote her Glop and Glam hair styling product line that she owns as a partner with her hair stylist.

I figured there would be a long line and it would be hard to see her. But I gave it a shot anyway. I only had a 30 minute window because I was on my way to a funeral, but I swung by. Luckily, it had just opened and there was only a small cluster of people around her and it took less than five minutes until I could introduce myself.

I wanted to thank her for using my book on her show. So many people would not have found out about it if it weren't for her and her producers. It caused a HUGE increase in sales and was my basically my big break. So I thanked her and told her about the lady who bought my book and lost 50 pounds by implementing its strategies. She replied, "You and I make a great team!" She was very nice and very approachable and I got this picture of us together.

Just wanted to share my fun story. Go Dr. Laura!

To share my excitement with you, you can save 20% when you purchase my book, Stop Overeating Today!, by using the coupon code DR LAURA when you purchase through Google Checkout. Go here to find our more about the book: "http://stopovereatingtips.com">and here to purchase with your coupon code: "http://stopovereatingtips.com/buy_the_book.htm">

Have a fabulous day!

Are you Being Rude?

I was working with my client over the phone the other day (I'm a life coach) and she was explaining why she wasn't doing very well with her healthy eating goals. Some of her reasons included the following:

1) I am a mess.
2) I am not able to handle my life.
3) I can't do it.

Wow. I responded, "Would you ever talk like this to a friend? If a friend was explaining how they were struggling, would you say, "you are a mess, you are not able to handle your life, and you can't do it?"

"No!!" She said, "that would be awful."

"Well then," I replied, "You need to stop being so rude to yourself."

Epiphany! "I'm being rude to myself, you are right! I would never say these things to someone else, I shouldn't say them to myself either."

Ok, so it's confession time. Do you think or even say aloud things rude things about yourself when you're struggling? Even in joking?

Tisk tisk. Start paying attention to the critical thoughts you have about yourself and imagine saying those things to your friend's face. You never would, right? You shouldn't say those things about yourself, right?

If you talk down to yourself, remember to stop being rude and to replace those thoughts with encouraging and supportive thoughts instead. You will stick to your goals and be in a more positive mood throughout the day if you start treating yourself like you'd treat a best friend.
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BONUS! Today only I am offering my book at a 25% discount if you order through google checkout, but you must use the coupon code CHOCOLATE: http://www.stopovereatingtips.com/buy_the_book.htm
EXTRA BONUS: Get a free 30 minutes of life coaching upon purchase of my book. Cheers!

Learn How to Say NO to Yourself

Have you ever taken a young child to a grocery store and heard them relentlessly ask you to buy them lots of sweet stuff? "Hey, can I have that Snickers bar?" "Hey, I want a doughnut!" It could go on and on. It's especially bad in the checkout aisle, where the stores strategically place all of the little candies and gums that are just the right size for little ones to grab and eat.

Well, today I was in the checkout aisle and saw an assortment of Mrs. Fields Cookies (yum!) all in a row. They had snickerdoodles and peanut butter cookies, but the one that caught my eye is the original chocolate chip cookie that Mrs. Fields is famous for.

The debate in my head was like the cartoon scenario with an angel perched on one shoulder and a devil on the other. Devil said: "Mmmm, that looks good, that would hit the spot right now. Angel: "Yeah, but all that sugar will make you crash." Devil: "Maybe, maybe not. But it sure looks good. Look at those gooey chocolate chips on the packaging. Could just melt in your mouth." Angel: "You don't need it."

I could have gone either way and it didn't really matter what I did in that moment. It only cost 59 cents and it wouldn't have sent me on an overeating sugar binge or anything like that. But something in me felt like it was important for me to practice saying no to myself.

There is so much instant gratification in our society. I think it's healthy to practice saying no to ourselves so we learn that we don't need to leave the store with a treat each time and that we are not entitled to something sweet just because we see something that looks good.

The obesity rate is climbing in the U.S. The last Wall Street Journal story I read said that one third of our country's adults are obese and one half are overweight. Can we do something about it? Yeah! Don't put in your mouth everything that looks good in the moment. Hold back and practice self-control and discipline. Being able to say no to your impulses to eat is the key to ending overeating and weight loss because it won't just be a one-time thing, but a pattern you develop that will effect you every day of your life.

To check out free chapters from the book Stop Overeating Today!, visit: http://www.stopovereatingtips.com

The Wait is Over...!

Hi again. So the website I mentioned last week is up and ready to visit. Here's the link: http://www.yourkickinthepants.com Check it out so you can get your daily motivation to exercise and have more energy, enjoy a better mood, and be more productive.

On a different note, I am doing a product review of Trader Joe's brownie mix. Some people call it No Guilt Brownies, others call it No Pudge Brownies. Whatever. They are the same thing.

I saw it the other day on a shopping trip and it intrigued me because it says it's fat free. I thought, "yuck, that can't be appetizing." I've never had fat free brownies before. But I wanted to try it out, because I've never eaten anything that wasn't yummy from Trader Joes. So into my cart went the No Guilt Pudge Brownies.

The secret ingredient that you replace the oil with is vanilla yogurt. I stirred it together and it seemed too dry, but after a couple of minutes I had a nice shiny glop of dough ready to go into the oven.

Thirty minutes later I tried the brownies. Verdict? They were REALLY REALLY GOOD. In fact, I think I may switch to these as my new favorite brownie recipe. Usually brownies feel heavy in my stomach because they are weighed down with oil. Not so with these. I felt light and like I was digesting it really easily.

So next time you are at your friendly neighborhood Trader Joes, give them a try!

To read free chapters from the book Stop Overeating Today!, visit http://www.stopovereatingtips.com

Need a Little Motivation to Exercise? Here's Your Daily Dose...

Hi friends. Every now and again I'll introduce you to another website that I find particularly useful in one of these areas: diet, exercise, overeating, and overall wellness.

My friend, Heidi Marshall, has created such a site. Its concept is to provide daily motivation for moms to exercise daily via a short blog post or a video. Heidi practices what she preaches and is a regular exerciser. But she acknowledges that sometimes she doesn't feel motivated to actually get up, get going, and start exercising. How many of you moms out there can relate to this struggle? (I do! I do!) Our schedules are hectic to say the least and sometimes we make other things a priority instead of exercising because we feel overwhelmed and short of time.

The site's official launch date is June 2nd, so stay tuned for your daily dose of motivation!

------To read free chapters from the Book Stop Overeating Today!, please visit http://www.stopovereatingtips.com

Greek Method to Stop Overeating

Have you ever heard of macrobiotics? It is a Greek-derived diet that favors locally grown grains and vegetables. I'm not going to focus on that part of the diet, however. It's the manner in which people are taught to eat that is interesting to me.

The macrobiotic way prescribes that you take smaller bites of food and that you chew them thoroughly. This means it will take you twice as long or even three times as long to finish your meal if you eat like most Americans do, quickly and unconsciously.

Have any of you ever fed a baby? You have to give them tiny bites of whatever they are eating so they don't choke. It takes a long time. I know, I've got a 14-month old.

Try this today, even if it's just for a small snack. Take extra time to take small bites and chew them thoroughly, so that the food is totally liquefied in your mouth before you swallow.

Although it's probably not realistic for you to adopt macrobiotic eating for the rest of your life (who has the time?), it's good to slow down, savor the flavor, and enjoy each bite. The whole purpose is to cut down on overeating, and this tip will help you do just that.

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To find out more about the book Stop Overeating Today! and read free chapters, visit http://www.stopovereatingtips.com

Get Over Your Excuses! Top 5 Excuses to Not Exercise.

This is written by a guest blogger, Personal Trainer Susie Lohse - Enjoy!

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So many excuses, so little time. Where do I begin? Throughout my many years as a personal trainer I feel like I have heard them all. We ALL use excuses as a psychological self defense mechanism to take the easier route. The route might include eating ice cream while watching the Biggest Loser instead of exercising yourself. I thought I would share with you my top five favorite excuses. Do any of these sound familiar?

1. Exercising just isn’t for me. This by far has to be my favorite one as I am always shocked when I hear it. Scientifically, the human body requires a certain amount of exercise to ward off those pesky things such as gaining weight, atrophying muscles, osteoporosis, high blood pressure, high cholesterol, weakened immune system, heart disease, diabetes, etc. You might as well say, exercise isn’t for me, but future hospital stays will be. If you surround yourself with people that use that same excuse you will be solidifying your excuse. Break free and join a healthy lifestyle so that you can enjoy a better life.

2. I don’t have time for exercise. When people give me this excuse I ask them later on in conversation what their favorite TV shows are. After they’ve rattled off eight must see shows I ask them how they can have time for that since they don’t have time for exercise? GOTCHA! Fact: the average American watches FOUR hours of television per day. Think about how much time you spend on Facebook, Twitter, and Google. It comes down to what you value in your life. If you don’t value your health you will use this excuse.

3. I’m too busy with my kids. Do you like being able to spend time with your kids? So much that you don’t have time to exercise? Studies have shown that lack of exercise can significantly decrease your lifespan. They have even compared the effects to being a smoker! Every parent that wants to watch their children grow old will take the time to exercise. One third of American children are now obese, an even GREATER reason for you to exercise WITH them. Take your kids for a walk, play soccer in the backyard, pop in a fun and easy workout video to do together. Become your family’s leader to a higher quality, longer, happier life.

4. I’m dealing with a life crisis. We will all go through several major life crises. I have seen many people fall off track due to a job change, divorce, death, or relocation. It all starts to snowball from there. They gain weight which affects their self image. Their health starts to fail, they begin to get sick more often and miss work more. Finally a major health issue has them in the hospital. The doctor THEN prescribes exercise. The entire circle could have been prevented by using exercise as a tool against depression. According to the Mayo Clinic, here are the reasons you need exercise even more when facing a life crisis:

• Releasing feel-good brain chemicals that may ease depression (neurotransmitters and endorphins)

• Reducing immune system chemicals that can worsen depression

• Increasing body temperature, which may have calming effects

• Gain confidence. Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance.

• Take your mind off worries. Exercise is a distraction that can get you away from the cycle of negative thoughts that feed anxiety and depression.

• Get more social interaction. Exercise may give you the chance to meet or socialize with others. Just exchanging a friendly smile or greeting as you walk around your neighborhood can help your mood.

• Cope in a healthy way. Doing something positive to manage anxiety or depression is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how badly you feel, or hoping anxiety or depression will go away on their own can lead to worsening symptoms.

5. I don’t know what to do. When you decided what you wanted to do for your career did you give up because you didn’t know how to? No, you went to college or another type of training to gain the knowledge needed. The same thing applies here. Most of my clients first come to me because they tried themselves but without any results. They come to me because they wanted an expert to put them in the right direction instead of wasting time or causing injuries. Lose the excuse and get educated. Next time you hear that little voice in your head telling you “no” to exercise, stop and realize the negative impact the little devil on your shoulder can be. Take control, step out of the victim role and reward yourself with a worthier and longer life.

Susie Lohse, Your Portable Personal Trainer www.trainwithsusie.com

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For more information about the book Stop Overeating Today! and to read free chapters, please visit: http://www.stopovereatingtips.com

Erroneous Beliefs - Do YOU Have Any?

I was talking to a client the other day and she said something that just didn't sit right with me. We were talking about eating healthy and she said she hadn't been. But this is the part that really got me. She said because she wasn't eating healthy, she didn't deserve to buy this healthy water she liked that gave her more energy and helped her feel better.

Basically, her logic was this: If I'm not eating healthy, I don't deserve to feel good. That right there is an erroneous belief. It's all-or-nothing thinking. It's like someone saying, "Because I haven't been sticking to my diet, I'm not going to buy vegetables, I'm just going to eat more cake."

Do you have any of these erroneous beliefs? Do you fall into the trap of all-or-nothing thinking? I want to hear your erroneous beliefs.

After you've identified what they are, the next step is to change them. My client's new belief could be: "Because I haven't been sticking to my diet I am going to buy the healthy water to motivate me and remind me what it's like to feel good."

What's your erroneous belief and how can you change it?

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To read 4 tips from the Book Stop Overeating Today, visit: http://www.stopovereatingtips.com

Freshman 15 - How to Get the Weight Off and Keep it Off

I can't sleep. It's 4:40 am and, no, I'm not usually this much of an early bird. I don't care about catching worms, I really just like to sleep. But I can't.

I've got Freshman 15 on my mind. It's May and most of the college Freshman are home now. My friend's sister came home from her Freshman year at college at least 15 pounds heavier and a little depressed. A lady who just bought my book, Stop Overeating Today!, told me her daughter just came home from her Freshman year and is at the heaviest weight she's ever been at and that she's struggling. My aunt brought in a relative who had a rough Freshman year due to the unhealthy college lifestyle - poor sleeping, poor eating, etc.

I've googled "Freshman 15" to see what kind of resources there are out there. Not much. One site, the first one on the list, addresses the problem but doesn't offer many solutions. But, if you go to their "how to be popular in college" page you can find out all about the parties and that the girls are supposed to dress like sluts to be popular. That's great information. (Hope you caught the sarcasm).

Hearing these stories about Freshman girls struggling with weight gain hits a personal chord in me. I gained about 20 pounds my Freshman year. Before college, I had already struggled with overeating and bulimia, so that definitely contributed to my difficulty adjusting to the anarchy of college. With nobody telling me what time to go to bed, what to eat, and what time to get out of bed in the morning, I was a free bird to experiment as I pleased and make plenty of mistakes along the way that affected my health and my judgment.

So how did I get my Freshman 15 off?? The solution wasn't just to exercise more. That didn't fix the main problem, which was overeating. I'm sure if I had been exercising as much my Freshman year in college as I had been as a high school cross-country runner, I would have only gained about half of the weight I did. But then, I'd still be 10 pounds overweight. The way to avoid gaining extra weight as a Freshman, as well as how to get rid of extra weight gained, begins with making a list of at least five occasions in which overeating occurred. College wasn't that long ago for me, so I can remember at least five times I overate. Here's my list:

1) Pizza party in the girls dorm at eleven pm

2) Brownie party in the girls dorm at two am

3) Getting seconds at the cafeteria in the morning

4) Buying extra food and stocking it in my dorm fridge

5) Ice cream party in college dorm at midnight

6) Late night runs to the college dorm vending machines while doing my laundry

(See a familiar theme? If I had gone to bed before 11 pm every night, I probably could have saved myself from gaining 10 pounds.)

The next thing to do is to identify why you overate in each situation. Were you stressed about your grades and felt like indulging? Were you eating out of emotion: giddiness, excitement, nervousness, anxiety, depression, or worry? Did you need to figure out how to get to bed earlier and miss most of the late night binges?

Here's a chapter from my book, Stop Overeating Today!, that talks about my ice cream party in the college dorm at night and discusses how I learned to stop emotional eating. The tips from my book were written after I successfully lost 35 extra pounds gained from overeating, weight acquired in high school and college. Obviously, my example is an extreme one, but it shows that I really understand the challenges of Freshman 15 and I am an expert in how to stop overeating and lose extra weight gained. Read the tip about emotional eating! How to Stop Emotional Eating

For more free chapters from the book Stop Overeating Today!, please visit: http://www.stopovereatingtips.com

Will You Still Order the Cheesecake If You Know it Has 1200 Calories?

This is a guest post by Karen Koenig.

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I don’t know about you, but I have mixed feelings about including nutritional information on menus. People all over the world manage to be “normal”—even healthy—eaters without knowing precisely how many calories, salt, or fat grams food contains, so why can’t Americans? On the other hand, reading nutritional information alongside menu selections might be just what is needed to break through denial and help folks make better choices. At any rate, here are preliminary results of research on the subject.

Experts admit that because menu labeling laws are fairly new and not well studied, what is known about their impact on diet is inconclusive. Moreover, study results vary wildly. One study in the January issue of the Journal of Pediatrics focusing on families concluded that “mothers made better choices for their children when provided with calorie numbers, but didn’t make those same decisions for themselves.”

A Stanford University study on Starbucks customer eating habits showed decreased calorie consumption after menu labeling was instituted in New York City. A study on the habits of fast-food-chain customers in NYC found that although consumers said they were influenced by a menu’s nutritional information, when calorie consumption was calculated, theirs was similar to that of folks choosing from non-labeled menus.

A research report in December’s American Journal of Public Health concluded that folks who cut back calories based on menu labeling at dinner made up for restriction by eating more later in the evening. However, others who were shown not only calories but who also received “information on daily recommended calorie intake as well,” consumed fewer calories in total. Whew!

What about people who rebel against reading calories on a menu, sporting a “No one can tell me what to eat!” or “So what?” attitude? In this case, reading caloric information on a menu might actually trigger overeating. After all, most of us know whether food is low- or high-calorie/fat/salt anyway, don’t we? Including calorie information might educate some of us, but may pull others away from eating intuitively and may make food exclusively about nutrition rather than enjoyment as well. Plus, by targeting the what of eating and not the how or how much, menu labeling does nothing to help eaters decide how hungry, full or satisfied they are.

I know that nutrition and weight “experts” are trying their darndest to get us healthy and are giving it their best shot. It will be interesting to see whether NYC’s experiment with menu labeling pays off. I look forward to more conclusive study results.

Best,
Karen
http://www.eatingnormal.com/
http://www.nicegirlsfinishfat.com/

Don't Let Comfort Foods Seduce You!

Do you have comfort foods? We all do. Ice cream, cake, brownies, sorry if I'm making your mouth water :) Tonight I discovered another comfort food I have had for a LONG time, but I never knew it. You might laugh..... it's cold cereal.

Why cold cereal? It's just so easy. All you have to do is grab a bowl, a spoon, the cereal and the milk. You can be eating in less than 10 seconds. It's easy to curl up on the coach with cold cereal or to eat it in front of the TV. It's such a low-maintenance meal, that definitely adds to its appeal. I eat it when I'm tired and don't want to fix anything else.

So tonight I came home and my husband was eating cereal. He was too tired to fix something different and was eating Honey O's. The aroma of the cereal (yes, cereal has an aroma!) and of the milk made me want to grab some myself and then curl up on the coach to eat it. Even though I had recently eaten dinner and was perfectly full, it was like the lure of the cereal almost tricked me into being hungry again.

I couldn't believe it! My body's full signal was turning off and my body was giving me a false hunger signal. I almost fell for it, but I didn't. Has this ever happened to you? Have you ever been around a comfort food, felt hungry, eaten it, and then realized you were never hungry in the first place?

Hmmm, I can't be the only one out there. Even if cereal doesn't seduce you (I know I must be weird), there's got to be something out there that does. Let me know about it!

To get more advice and tips, and to find out how I lost 35 pounds, please visit: http://www.stopovereatingtips.com

Why Cardio Isn't Enough

This is a guest post by Becky Williamson, Personal Trainer. Exercise is one of the tips listed in my book, Stop Overeating Today! Check it out at: www.stopovereatingtips.com

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I'm usually a pretty happy, positive person. Yet, every so often, I go off on a little rant. This is one of those times. I'm a little cranky. So, as Joan Rivers would say, "Can we talk?" My pet peeve of the day? Why aren't more women over the age of 40 lifting weights? I hear time and again about how we peri- and post-menopausal women are getting all fat and frumpy. Well, here's what I think: The ones who are getting fat and frumpy are not lifting weights. I'd also bet that a good number of the heavy ones are doing some sort of low intensity exercise (like walking the dog) several times a week, feeling that they've got the "exercise" in their life covered. Wrong.

All that low level stuff is wonderful for stress reduction, quality time with friends and pets, to get your circulation going and to get your joints moving. But for fat loss or for muscle development? Nope.

So, my crankiness started today when I overheard a conversation between two fifty something women during which one woman said to the next woman: "My weight is up so I'm going to have to start walking more and start that low calorie diet again". Yeesh. She'll probably look the same come December 1st. What would I have loved to hear? How about "I'd better sign up for that cardio kick boxing class at the club in order to ramp up my workouts", or "I think I need a few sessions with a trainer to learn how to lift free weights and build a little calorie burning muscle". Ummmmm.......only in my dreams.

Here's the crux of my rant: Some boomer women still hang on to the idea that they're "too old" to do certain forms of exercise or that they'll bulk up by lifting weights. Wrong on both counts. There may be exercises that some women in their 50's or 60's aren't fit enough to do (yet), but we're not that fragile. And, we're NOT going to bulk up by lifting weights. Save for a few women with severe musculoskeletal disorders, all women can and should lift weights.

Studies show that strength training slows the aging process, boosts your mood and boosts your metabolism by laying down additional muscle over time. Heck, I'm sold on the first benefit alone. Slow down my aging process? Where do I sign up??!!!! I'm in. I believe higher intensity exercise (preferably designed into an interval training program) plus lifting weights is the secret to living a vibrant and healthy life as a 50+ woman. However, low calorie dieting and "more cardio" seems to be the manta of women over 50 who want to lose weight. My suggestion for a new mantra for the new "enlightened" boomer woman?...... "I want to be lean, toned and vibrant. Hand over the weights and give me a side order of intervals". Okay, I'll stop ranting now. I'll be back to my sunny, positive self in my next post. Promise.

Committed to your success,
Becky

http://lifesportfitnessblog.com/

Are You a Good Caretaker for Yourself?

Lately I've been going through my book Stop Overeating Today! and editing it to make small improvements and changes for a second edition. It's nice to read it with new eyes. After working on it for about a year and a half, I needed to put it down for a few months and then reapproach it from a fresh perspective. As I've done so, my a-ha! moment has been this: Everyone is a caretaker for their own body. Now, here's the question that I will put out there in the second edition: Are you a good caretaker for yourself? If you're not sure how to answer that question, think of it a different way. If someone you loved dearly needed a caretaker, would you find yourself qualified to fulfill that role based on your success with taking care of yourself?

This is definitely a rhetorical question to think about. Do you spend too much time working and not enough time planning healthy meals and exercising? If you're too busy to exercise, think again. Are you too busy to get life insurance? Probably not, you probably consider that a necessity and a wise investment. Exercise and eating healthy are also a wise investment and the best life insurance you've got.

I'm not trying to bring on the guilt trip. For me at least, guilt isn't very motivating. People can talk about gloom and doom all day and it won't keep me eating healthy and exercising in the long term.

My purpose is to activate people to take one simple step in the direction of taking better care of themselves. What will it be for you? I want to buy more fresh and vitamin-rich foods. I've added these foods to my grocery list for this week: asparagus, figs, salmon, eggs, brown rice, turkey, and almonds. I usually shop at Trader Joe's (love that store!), but this week I am going to go to Henry's where I can get a better selection and a better price on produce.

So, what's your simple step in the direction of taking better care of yourself? Getting in at least eight ounces of water daily? Taking a 15 minute walk daily? Having a smaller portion of ice cream? Leave a comment and let me know!

For more information about the book Stop Overeating Today! and to read three sample chapters, please visit http://www.stopovereatingtips.com

Losing Weight is Easier than Planning a Funeral

I was talking to a client of mine on the phone today. We have been coaching for two weeks and he has lost 15 pounds. He bought my book back in January, stuck to it for three weeks, fell of the bandwagon, and contacted me for personal coaching to increase his commitment and accountability. I asked him today, "What have been some of the benefits of losing 15 pounds?"

His response surprised me. I was expecting him to comment on how he enjoyed having more energy throughout the day. Instead, he said, "I don't have to worry about getting a heart attack and then being dead...Paying for coaching is a lot cheaper than planning a funeral."

How sobering. He's right. The pain and inconvience of exercising hard and changing ones eating habits is less than the pain and inconvenience a loved one experiences while planning the funeral of someone who passed due to weight related causes.

If you've given up on exercising and eating right because you can't seem to stick to a plan, change your motivation. Don't do it for yourself. Do it for your family and loved ones.

For more information about personal coaching and the book Stop Overeating Today!, please visit: http;//www.stopovereatingtips.com

Top 10 Deceiving "Healthy" Foods

From time to time, I like to have guest bloggers share their two cents with my blog followers. Every post will not always address overeating. This post, for instance, written by guest blogger Dr. Tom Potisk, offers sound nutrition advice. For more resources related to overeating, please visit: www.stopovereatingtips.com After you read this post, I'd love to hear your comments. Which of these are a surprise to you? I didn't know about #9. I always buy it and inflammation is something I have trouble with, so I'm glad Dr. Potisk set me straight!

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Better eating habits are as important as regular exercise for weight management. Modifying your food choices can be very helpful but there are a few foods that can be deceiving. Here are the top 10 deceiving “healthy” foods that can lead to weight gain and/or other health problems:

1) Margarine, because it lacks the essential oils necessary for a healthy cardiovascular system.
2) Artificial sweeteners, because they contribute to inflammation.
3) Soy, because it mimics the hormone estrogen.
4) Most granola bars, because they contain excess sugar.
5) Most dehydrated fruits, because they have added sugar.
6) Most juices, because they contain excess added sugars.
7) Whole grain products, because many people have hidden gluten allergies.
8) Commercially grown apples, bell peppers, celery, cherries, and imported grapes because they are the top 5 most chemically treated produce.
9) All orange juice, because it is well known to increase inflammation.
10) Commercially raised chicken because it's likely raised indoors, given antibiotics and probably hormones for faster growth. Carefully investigate every food choice you make. May God bless you with whole health, Dr Tom Potisk AKA the "Down to Earth" doctor. Author of a new book Whole Health Healing - The Budget Friendly Natural Wellness Bible For All Ages http://www.thedowntoearthdoctor.com

Does GLEE joke too much about eating disorders?

This Tuesday night I watched a full episode of GLEE for the first time. I enjoyed the episode for the most part. It was funny and clever. I especially loved the singing. But, the casual references to eating disorders bugged me. For those of you who missed the show, these were the references. I want to know your opinion. Do you think they cross the line?

1) The cheerleading coach commented that she hadn't eaten a real meal since the 1980's. She said she drinks a cayenne pepper, lemon, and maple syrup detox drink and makes all the girls on the cheerleading squad do the same. She tells them to add epicac to the drink so they can vomit easily after.

Lovely!

2) The cheerleading coach jokes about the cheerleaders leaving vomit baggies in their parent's closets.

Nice!

Then, at the end of the show, a larger girl on the cheerleading squad decides she won't listen to the coach anymore and that she is beautiful the way she is. A pregnant ex-cheerleader tells her this and says that because she is eating to feed another life, her relationship with food has changed.

The finale song is Christina Aguilera's "I am Beautiful" and the message is taught again to accept yourself the way you are.

Soo....you've got a couple of stupid bulimia jokes and a couple of messages that say you don't need a perfect body. Do the positive messages eliminate the negative ones?

I don't think so. I think it's irresponsible to joke so lightly about bulimia without showing the real consequences. Maybe if the cheerleading coach had been bulimic since the 1980s and she had no teeth because of it...you know what I'm saying? So, what's your opinion?

To find out more about the book Stop Overeating Today! that was featured on the Dr. Laura Show, please visit: http://www.stopovereatingtips.com

Are You Judging Other Women's Bodies? Part 2

I remember one time in high school my psychology teacher asked the question: "Who do you think checks out girls more - guys or other girls?" Everyone responded with, "Guys!" It was a no-brainer. Why would the teacher ask a question with such an obvious answer? An older girl from the middle of the class, who I looked up to for saying what she thought, said, "Girls check out girls more. We need to size up the competition. We want to check each other out and compare ourselves to make sure we add up. We check out her clothes, how she wears them, and how she struts."

Insightful! And she was the only girl with enough courage to tell the truth.

When I was battling with my eating disorder of anorexia, bulimia, and overeating, I was just as judgmental about other girls' bodies as I was about my own. I remember going to the gym during my anorexic phase and checking out the most fit women there. I wanted to compete with them. I wanted to prove that I could be just as tiny and fit as they were.

Jump ahead eleven years. I'm no longer anorexic, bulimic, an overeater, or addicted to receiving approval and envy from other people. I'm not the most tiny and fit person at the gym. I just had a baby last year. I won't look perfect in a bathing suit this summer. But that's okay, because I'm not a perfectionist anymore.

That's not to say I don't take pride in how I look and that I don't take care of myself. I work out and I eat healthy. But there's a big difference between having a self-esteem that comes from how you look in a bikini and having a self-esteem that comes from living a healthy and balanced life, physically and mentally.

Constantly comparing yourself to other women isn't mentally healthy. It's also tough to stop. It becomes a game and your mind gets obsessed. And there will always be someone better looking and thinner, so you can't always win the game. Then you end up picking yourself apart because you aren't the best. It's exhausting judging yourself and others day after day.

Here's the good news. Once you stop judging others, won't be as critical of yourself either. When you start placing value on other attributes besides physical ones, you start loving others and yourself more. Even better, you stop worrying about how others may judge you. When you are judging others, you feel more self-conscious, but when you stop, you feel more confident. Worrying about how others judge you is also not healthy mentally. It comes a paranoia.

How can you start today to stop judging others and to develop a healthier body image? Next time a judgmental thought about another woman's body enters your mind, interject by asking yourself this question: "Is judging this woman going to make me feel better about myself?" If you're shallow you might answer yes. If you're honest with yourself, you'll answer no. Now, without focusing on weight, think of one sincere compliment you could give this woman. Does she have beautiful eyes? Do you like her shoes? Does she walk with confidence? Could she be someone's beloved wife?

The more you start to see people as living breathing humans instead of as objects, the more you will take it easy on yourself and stop expecting perfection. Your body image will improve and you will have more self-confidence, which always translates into beauty.

Get more tips and advice at http://www.stopovereatingtips.com. To save 15% on the book Stop Overeating Today!, use the special code HEALTHY using Google Checkout.

Are You Judging Other Women's Bodies? Part 1

Ok, so here is my confession. I am not perfect. Sometimes really judgmental thoughts come into my head. For example, ahem: The other while I was leaving Costco® I saw this really thin and beautiful Asian woman about my age. Into my head came the thought, “she is so beautiful and thin, I bet she is happier than me. She must have a pretty easy and blessed life.” Even though this thought entered my mind, I didn't believe it. Instead, I thought, "Wow, what a lie! How could you even look at someone and understand how happy they truly feel?"

While I was struggling with my eating disorder, I would have believed this thought. I would have entertained it and allowed more erroneous thoughts to come into my mind, such as: “If I were skinnier, I would be prettier and happier, too.” To replace the lie with something else in my head, I thought, “That isn’t true, skinny doesn’t equal happiness and I don’t need to believe that lie.” Thin doesn’t equal happy, it never did. Sure, it can give you a surge of pride and a sense of well-being, but you’ll never have genuine peace of mind because you’ll know you are skinny at the cost of being unhealthy and unbalanced emotionally, physically, and spiritually.

When I was anorexic and was at my lowest weight, I felt proud and happy, but it was a paranoid and shallow happiness, because I was constantly comparing my body to others. My self-worth was fragile and based on a number on the scale. I was paranoid that if my weight went up, that would mean I wasn’t worth as much anymore.

To stop believing untrue thoughts about your body and others' bodies is to stop fueling the eating disorder. If you don’t pay attention the thoughts, it’s like you don’t own them. You acknowledge they entered your mind but that you don’t have to hold onto them and make your mind a home for them. You can drop them, replace them with truthful uplifting thoughts, and then dwell on those.

Get more tips and advice at http://www.stopovereatingtips.com. To save 15% on the book Stop Overeating Today!, use the special code HEALTHY using Google Checkout.

Book Excerpt from Stop Overeating Today! - FIVE NEW Strategies to Eat Less

Is overeating something you struggle with? Do you need some fresh tips to motivate you to make healthy changes? Look no further. These five strategies will give you a lot to work with because they are designed to apply to a variety of situations in which overeating occurs - at home, restaurants, and at work. They are short so you can easily remember and apply them. Need more support? Leave a comment and I will respond.

I am a life coach and work with clients to help them solve their overeating problems. I have gone from a size 12 to a 4 and, believe me, I know what it's like to feel like you've hit a wall, to self-sabatoge, and to get discouraged. Hit me up with a comment and I will be happy to help.

1! Get your hand out of the bag! If you're going to eat some chips or something that comes in a bag, don't just grab the bag, sit down on the coach, and start munching. Try putting the food you want in a bowl or on a plate and then putting the bag away. That way, you won't unintentionally overeat and consume excess calories. Same thing goes for ice cream. Don't eat ice cream out of the carton. If you do, the spoon may hit the bottom of the container before you realize what's happening. Try putting ice cream in a bowl and then the carton back into the freezer.

2! Visualize yourself doing the right thing. If you're feeling tempted to overeat and you don't want to, try visualizing yourself doing something else. For example, if you're craving ice cream but don't want to give in, come up with something else you can do. If you want to treat yourself, why not do something else like go for a nice walk outside or curl up in bed with a book? Picture yourself, step by step, like you're watching yourself in a movie, getting outside for that walk. Where will you walk to? What will you see? What do you need to grab so you're ready to go? Visualize putting on your walking shoes and coat in crystal clear detail. If you prefer the curl up in bed with a book option, what book will you read? Will you put on your pajamas and get comfortable? Visualize the whole thing. Now, instead of visualizing silky ice cream sliding down your throat, you've replaced it with new enticing images that will make you happy and fulfill you in other ways.

3! Box half of your restaurant meal. Most restaurant entrees have over 800 calories and leave you feeling stuffed and uncomfortable if the entire meal. If you habitually eat out and finish off the meal, it's easy to put on an extra 10, 15, or more pounds. We've all heard the advice to box half of your restaurant meal so you don't eat the whole thing. Here's a new twist. Ask the waiter to bring half of your meal already boxed when he or she brings out the food. Then, take the box, and stick it under the table by your feet so you won't see it. Out of sight, out of mind. Now you won't feel tempted to start picking at it when your meal is done. And you have lunch for tomorrow!

4! Take your after dinner conversation away from the table. You're at a dinner party or you are having guests over for dinner. You enjoy a great meal together, have some dessert, and keep chatting away at the table. There's still some mashed potatoes left and some extra brownies from dessert. So, you pick it. A little potatoes here, a little chunk of brownies here. Before you know it, you've eaten an extra two brownies, piece by piece, and an extra serving of potatoes, completely unintentionally! Next time to avoid that problem, suggest going into the living room to continue the conversation. Getting away from the food will save you from consuming extra calories you don't want or need.

5! Remember your worth is not derived from cleaning your plate. Were you raised as a kid to believe that you were only good if you finished everything on your plate? Don't place all the blame on your parents. They were probably raised that way, too. Lots of kids have been trained to eat everything, even after they are full. They are also trained that if they eat everything, only then can they get dessert. Flash forward to adulthood. Lots of adults are still holding onto that belief that they have to finish what they have left on their plates, but it's not true. Stop when you're full. Throw it out if you don't want to finish it, or put it in the fridge for later. Even if it's just two bites. You are not a human vacuum cleaner that needs to take care of scraps. Give yourself permission to rewrite the rules and not finish everything, even if you think eating a little extra won't hurt. A little extra calories every day leads to a lot of extra pounds over time.

Get more tips and advice at http://www.stopovereatingtips.com. To save 15% on the book Stop Overeating Today!, use the special code HEALTHY using Google Checkout.

Waste Money vs. Overeat - What Would YOU Do?

I was eating out the other day and came across another reason people overeat. I had ordered a big subway-type sandwich and was just two bites away from finishing the whole thing. My stomach indicated it was full. But I looked down at those little two bites and the thought popped into my head, "But I paid for this! Shouldn't I get to eat ALL of it?" It wasn't enough to take home. During this economy stretching the dollar and getting our money's worth is even more attractive. But is it worth overeating to say you didn't waste any food?

I say it's not worth it. Because the more you bend the rules and overeat, the more of a habit that will become instead of an infrequent event. The more you stop listening to your body by eating when you are full, the more your ability to sense what your body needs will diminish.

So, you decide. The two bites of food I had left probably were worth about 66 cents. If someone were to say to you, "Hey, I'll pay you 66 cents if you'll overeat," would you go for it? I hope not! Just something to think about next time you eat out and you feel entitled to get your money's worth.

So, what would you do if you were in my shoes? Would you have finished the sandwich?

To find out more about the award-winning book Stop Overeating Today!, visit www.stopovereatingtips.com

Yesterday was one of the best days of my life

Seriously. Yesterday I was at a biannual trade show where I sell my book. I started working the trade show 6 months ago. Last time I was there, I had reasonable success as a first-time vendor selling my book Stop Overeating Today! This time was looking better. I was more relaxed and had some great freebies to hand out. I made an audio cd with tips like: 1) 5 ways to eat more fruits and vegetables 2) one mistake to avoid when trying to lose weight 3) 2 new ways to beat emotional eating and 4) how to play a more empowering role around food. I was also handing out shopping bags for free, because some of these shoppers had their bags full and their arms full too. Handing out free things without expecting a sale was a good feeling. I was reaching a new audience - people who wouldn't normally go out and buy a book on weight loss and wellness.

So here's the part about yesterday being AWESOME. One lady walked passed my table and almost nonchalantly remarked, "I love this book! I lost 50 pounds since I bought it 6 months ago at this event."
My jaw dropped. I just stared at her.
--"You lost 50 pounds since you read my book!" I exclaimed. "Can I give you a hug?"

Because there was so much going on, I didn't have a chance to ask her which tips were the most effective for her. Usually there are some that are universally moving. Tip #10 that talks about how to stop emotional eating by using the 4 questions is powerful, as is the one about getting over your guilt trip. I did ask for her e-mail and she said she'd send me before and after pics (yay!) and a testimonial.

I was absolutely thrilled for her - so proud of her. Another woman stopped by my table and told me about her heart attack 10 years ago and how changing her eating habits will literally change her life. She bought my book and I asked her to follow up with me.

Why are some people successful and others not? That is another question I will ask my 50 pounds lighter friend. In my own experience, it's because you are dedicated. What makes someone dedicated? Persistence (just take your stubbornness and use it to benefit yourself), humility (realizing you can't do it on your own and you need help), self-respect (loving yourself enough to help yourself, and a positive attitude. That's what helped me. Just the high you get from losing the first couple pounds can mobilize you to continue doing the positive things you are doing. Learning how to talk to yourself and get rid of negative self-talk was probably, for me, the #1 influence that helped me lose 35 pounds.

What about you? If you've lost a bunch of weight in the past, what was your secret? If you are trying to lose weight now, what do you think it would be? Comment and let me know!

(sidenote: after hearing that woman's incredible success story, I told everyone who stopped by my table and sold twice as many books as last time. Mentioning I was featured on the Dr. Laura Show didn't hurt either)

Make a list...take a chance...make a change

Ha ha! I'm feeling kind of cheesy today so my title comes from a Kelly Clarkson song. I love singing and I'm a huge music lover, so almost any phrase, such as, "make a change" will trigger some song in my head.

The change I'm blogging about today is about switching from processed sugar to natural sugars. WHAT?!? You may be thinking. I'm not suggesting doing this FOREVER, just giving it a chance next time you are craving something sweet. This is easy, comes in 3 steps. Here goes:

1) Make a list of all of your favorite naturally sweet foods. Mine includes: agave nectar (nothing better!), figs, dates, bananas, orange juice (not from concentrate), apple juice (not from concentrate), mangos, and ripe strawberries (if they are too early they are sour - no thanks).

2) Go buy a couple of these sweet treats this week when you're out grocery shopping.

3) Next time you crave something sweet, have one of these foods FIRST and then if you are still craving processed sugars later and you want to give in, at least you can credit yourself with something healthy first.

My bet is that many of you will stop after the natural sugar. Give it a shot, then comment with your feedback!

Love Love Love this Blog!!

So I was parousing the other day and discovered www.confessionsofacompulsiveeater.com and I asked the blogger to review my book. She's doing a free book giveaway of Stop Overeating Today! on her site - check it out! And check out the 34 comments. A lot of encouragement floating around. I love how the blogger shared 12 bite-sized samples of my book's strategies - smart way to showcase the book and help people at the same time.

The book was called doable and down to earth. Check out the 12 tips yourself that are portrayed in mini fashion.

Enjoy!

For more info about Stop Overeating Today!, please visit www.stopovereatingtips.com

Gratitude Makes me Full

With Haiti and Chile's latest massive earthquakes and the deaths and diseases that have resulted on my mind, I want to write about gratitude today. It hit me this morning that I have everything to be grateful for and nothing to complain about. Do I have everything I could ever want? No, but I have everything I could ever need and more than the majority of the people in the world.

If a massive 9.0 earthquake shook the ground where I live in Orange County, CA, my home wouldn't tumble to the ground and crush me. That's a pretty significant thing, because so many in the rest of the world don't have that luxury. If there was a tsunami warning here like they just had on Oahu and I had to evacuate immediately, I would just grab my 72 hour kit backpack and go. (Hopefully I'd have a good amount of gas and not have to wait in line at the gas station). I stopped and talked to this woman the other day who had a sign that said, "Homeless with Kids." She didn't look much older than me. I asked her, "So, do you really have kids?" I've seen a lot of beggars that scam people, pretending to have limps and such. She told me about all four of her kids and how her husband lost his job so they were living in a motel in Long Beach. I gave her some cash, got her phone number, and told her I could point them in the direction of a good free employment center.

Man, I thought to myself, I am so blessed. Four kids in a motel. I asked the woman where she was from and she pointed out towards Pacific Coast Highway and said, "I used to live right over there." Kind of hard to believe a few years later she'd begging in her old neighborhood.

Anyway, the more I have felt grateful and humbly acknowledged that I have a more comfortable lifestyle than the majority of the world, the more satisfied and full I been. A lot of overeating is emotional. You don't feel full and satisfied emotionally so you turn to food to fill the void. If that describes you, try reading the news and counting your blessings. Your problems may seem a lot smaller and more manageable and you will have less of a void to fill.

Check out my book, Stop Overeating Today!, for more tips: www.stopovereatingtips.com

Yale Study

Yale study proves best way to change eating habits is to focus on 3 goals (no more!) at a time. Read 3 FREE strategies: http://bit.ly/d7BF9y

I'm Joining Ellen Degeneres on Her Quit Sugar Campaign

I gave up sugar in '05 for health reasons & here I go again! Sugar is an easy emotional/physical pick-me-up & there are better alternatives that won’t send me crashing & craving. I have a tiring schedule, a demanding baby & my own business.

My tip is from my book, Stop Overeating Today. Visualize It: If you crave sugar, try this exercise. Let's say ice cream is calling your name. Don’t you deserve something special? Ask yourself: What else can I do besides eating sugar that will be just as rewarding? Hmm...Relaxing in bed with a good book! Visualize it as if you were watching yourself. With crystal clear detail, picture standing up & walking away from the freezer. Visualize taking each step towards your bedroom, pulling your book from under your bed, flopping down onto your comforter, & opening up to the page you left off on. Imagine how good it feels to lose yourself in the book & relax. Now that you have a plan, you just need to fulfill it, like a programmed robot. This strategy works because once you’ve visualized it, your brain believes it’s possible & you feel motivated & empowered to make it a reality.

How it's going for me? I'm addicted to sugar so the first couple weeks are detox. I stopped buying sugary treats at the store, even for my hubby (sorry honey!) When he buys ice cream, he hides it in the back of the freezer so I won't notice. Sometimes I feel like pulling my hair out, but as soon as I can go ten days, usually I'm craving free.

Stop Overeating By Thinking in the Third Person

In the last 10 years, I have done a 360 from being a teenager with an eating disorder (yo yo-ed between anorexia, bulimia, & overeating, ranging from size 0 to size 12) to being author of Stop Overeating Today! & life coach, a healthy & happy size 4. My book has 33 stop overeating strategies that are quick & simple to explain & put into practice. Perhaps the most relevant strategy is how to stop emotional eating. Here it is:

Think in the Third Person: Next time you feel like going for that extra portion of food & you’re already full, try this out-of-body exercise. Say out loud if you can, or in your head if you're in public, what thoughts you are having in the third person, like you're describing what your friend is thinking. For example: "She feels like a bowl of vanilla bean ice cream. She thinks sugar will give her energy to push past being tired, even though it’s late & she needs rest. She wants to reward herself & thinks all that sugar & those calories are the solution, even though it will give her a sugar high & send her crashing." The more you talk about yourself as if you were a friend, the easier it is to see that your thinking is irrational & not going to deliver the results you want. Then it’s easier to break free from the emotion that tells you that you must eat now!

I have more simple & smart strategies to share. I’m a great guest because I have ample public speaking experience & I connect easily with people.

Get more advice - Get the book - www.stopovereatingtips.com

Visualize Thin and Healthy

Do you need weight loss motivation, especially when you feel like overeating or not exercising? One of the most powerful weight loss tools is tapping into the power of visualization. Anyone can start practicing visualization today. It is easy to learn and has fantastic results.

To begin, create a simple goal in your mind, such as going on a walk outside for exercise. Now, answer a couple questions. When would you like to go on this walk? After work? In ten minutes? Visualize yourself getting everything ready so you can go. Will you need to change your clothes and put on your running shoes? Do you need to fill up your water bottle? In your mind's eye, see yourself going through these motions with crystal clarity, as though it were actually happening. Now, decide where you will go on your walk. Will it be around your neighborhood? If so, imagine and picture the route you will take and the sights you will see, as the sounds you will hear, and how good it will feel to be using your muscles and accomplishing your goal. Now that you have everything mapped out in your head and you have visualized with crystal clarity how you can accomplish your goal, all you need to do is get going. Visualizing helps clear your mind of obstacles that may stand in your way when you are not clear about what your goal is and exactly how you will accomplish it. It gives you a sense of empowerment and motivation and is a weight loss tool you can utilize on a daily basis.

Get the book or get more advice: http://www.stopovereatingtips.com