Proteins
Build and maintain all tissues. They help to regulate body processes (enzymes). They supply food energy.
Important sources are meats, fish, poultry, eggs, cheese, milk, dried beans and peas, raw nuts. Cereals and breads also contain some protein.
Carbohydrates
Supply food energy. They spare proteins for tissue building and repairs.
Important sources are Breads, cereals, corn, potatoes, rice, pastas, bananas, fruits, honey, jams, syrups, sugars.
Vitamins
Are life maintaining and growth promoting. Some help body tissues use oxygen to release energy from food. Others build and maintain body tissues.
Important sources are fruits, vegetables, meats, fortified and whole-grain cereals, whole grain breads, milk.
Fats
Supply food energy in compact form. Weight for weight, fats supply more than twice as much energy as carbohydrates and proteins. Fats carry fat-soluble vitamins. Fats are sources of essential fatty acids.
Important sources are Olive and other oils. Butter and margerine. Salad dressings. Fatty meats. AVOID animal fats – use polyunsaturated fats instead.
Minerals
Help build and maintain bones and teeth. Help body tissues use oxygen. Help nerves and muscles function.
Important sources are fruit, vegetables, meats, fortified cereals, whole-grain breads, milk. Leafy green vegetables are expecially important.
Water
Carries nutrients to , and waste products from, body tissues. Aids in digestion and absorption of food. Helps regulate body temperature.
Important sources are pure water, mineral water, beverages, soups, fruits, vegetables.
Fibre
Prevention and management of heart disease, cholesterol, diabetes, obesity, constipation.
Important sources are Whole-grain breads, barley, oats, rye, fruit, vegetables, some breakfast cereals.
Homework 5k
Genesis 1:11,12; 20-25; 29-31
Notice what you are eating!
Increase your healthy, balanced eating
Eatrite - Leslie Hand
Wednesday, February 25, 2009
Wednesday, February 18, 2009
EATRITE - 5j - "The Natural Way" Rules
Five basic rules:
1. Eat a minimum of one fruit meals per day.
2. Do not eat protein more than once a day.
3. Start all cooked meals with raw vegetables.
4. All snacks to be raw, fresh fruit/vegetables, or dried fruits/vegetables.
5. Properly combine your meals.
Proper combining:
Acid fruit with sub-acid fruit.
Sweet fruit with sub-acid fruit.
NO: acid fruit with sweet fruit.
Proteins with vegetables.
Starch with vegetables.
NO: proteins with starches.
Eat plenty of fruits and vegetables:
Limit protein to only five palm-size portions per week.
Limit starches to only five palm-size portions per week.
Eat food as close to original state (least processed) as possible:
Baked potatoes rather than bread.
Rice rather than pasta.
Honey rather than sugar.
Butter rather than margerine.
Avocado rather than butter.
If you crave sweet - eat:
Dried fruit/sweet fruit/carob
If you crave salty – eat:
Avocado/unsalted unroasted nuts/corn (mielies)
Healthy fats – 1 portion per day:
1 – 3 tablespoons cold pressed, cold processed flax oil
1 – 3 tablespoons cold pressed, cold processed sesame/olive/sunflower oil
½ avocado
Condiments:
Herb salt
Milk:
Soya or rice milk
Fizzy drinks - seldom:
Appletizer, Grapetizer, Peartizer
or similar 100% fruit juice - eg Monis
Scripture: Psalm 100:4
Homework 5j:
Be prudent whatever way of living and eating you choose.
Become more disciplined about your eating and lifestyle.
Eat moderately.
Exercise moderately.
Broaden the variety of healthy foods that you eat.
I Thessalonians 4:11
From: The Natural Way – Mary Shearer - http://www.mary-anns.com/
1. Eat a minimum of one fruit meals per day.
2. Do not eat protein more than once a day.
3. Start all cooked meals with raw vegetables.
4. All snacks to be raw, fresh fruit/vegetables, or dried fruits/vegetables.
5. Properly combine your meals.
Proper combining:
Acid fruit with sub-acid fruit.
Sweet fruit with sub-acid fruit.
NO: acid fruit with sweet fruit.
Proteins with vegetables.
Starch with vegetables.
NO: proteins with starches.
Eat plenty of fruits and vegetables:
Limit protein to only five palm-size portions per week.
Limit starches to only five palm-size portions per week.
Eat food as close to original state (least processed) as possible:
Baked potatoes rather than bread.
Rice rather than pasta.
Honey rather than sugar.
Butter rather than margerine.
Avocado rather than butter.
If you crave sweet - eat:
Dried fruit/sweet fruit/carob
If you crave salty – eat:
Avocado/unsalted unroasted nuts/corn (mielies)
Healthy fats – 1 portion per day:
1 – 3 tablespoons cold pressed, cold processed flax oil
1 – 3 tablespoons cold pressed, cold processed sesame/olive/sunflower oil
½ avocado
Condiments:
Herb salt
Milk:
Soya or rice milk
Fizzy drinks - seldom:
Appletizer, Grapetizer, Peartizer
or similar 100% fruit juice - eg Monis
Scripture: Psalm 100:4
Homework 5j:
Be prudent whatever way of living and eating you choose.
Become more disciplined about your eating and lifestyle.
Eat moderately.
Exercise moderately.
Broaden the variety of healthy foods that you eat.
I Thessalonians 4:11
From: The Natural Way – Mary Shearer - http://www.mary-anns.com/
EATRITE - 5i - Some Prudent Diet Exchanges
EXCHANGES are for variety
Prudent 200ml Skimmed Milk exchanges:
100ml whole milk/200ml buttermilk/200ml maas/175ml low or no fat fruit yoghurt/
150ml natural yoghurt/1/2 cup diet ice cream/125ml diet custard.
Prudent Oil exchanges:
15ml low oil salad dressing/5ml oil/1 tsp butter/
1 ½ tsp Lite margerine/1 tsp ordinary mayonnaise/25ml Lite mayonnaise/
25g avocado/8 olives/1 rasher lean bacon.
Prudent Starch exchanges:
Cereals – ¾ cup Bran flakes,
Corn flakes, Rice crispies.
Porridges – ½ cup cooked Oats, Maise meal, Mabella, Taystee Wheat, Kreemy Meal.
Custard – 2 ½ table spoons.
Cake flour – 2 ½ table spoons.
Crispbread – 3 Provita, 2 cream crackers, 2 snackbread, 2 rice/corn cakes.
Potato – 100g microwave/boil/bake
Corn – ½ cup
Peas – ½ cup
Barley – ½ cup
Samp – ½ cup
Sweet potato – ¼ cup
Crushed wheat – 75 g
Macaroni – ½ cup raw
Rice – ¾ cup
Baked beans – ¼ cup
Prudent “Meat” Exchanges:
60 – 90g chick peas/dried peas/haricot beans/
split peas/jugo beans/kidney beans/lentils/lima beans/sugar beans.
2 viennas
1 country sausage
65g polony
Prudent “Meat” NO’s:
bacon, fish in oil, sardines, pickled fish.
No fish cakes, fish fingers, oven-bake fish in batter or crumbs.
Prudent Egg Exchanges:
30g hard, low-fat cheese/70g cottage cheese/
35g feta cheese/65g ricotta/25g cheddar or gouda
Prudent Vegetable Exchanges:
fresh for cooked, fresh for frozen,
Frozen for canned, steamed for boiled, fresh or steamed for fried,
Plain and herbed/salted for buttered, herbed for salted.
Prudent Fruit Exchanges:
Variety for lack of variety, fresh for dried,
fresh for stewed, fresh for frozen, skins on rather than off, pips and seeds where possible.
Prudent Diet - Three Watchwords:
MODERATION. VARIETY. CHOOSE!
Next time… More about the Natural Way Diet Rules.
Scripture: Psalm 100:4
Homework 5i:
Become more disciplined about eating and lifestyle.
Moderate eating.
Moderate exercise.
Broaden the variety of healthy foods that you eat.
I Thessalonians 4:11
EATRITE - Leslie Hand.
Prudent 200ml Skimmed Milk exchanges:
100ml whole milk/200ml buttermilk/200ml maas/175ml low or no fat fruit yoghurt/
150ml natural yoghurt/1/2 cup diet ice cream/125ml diet custard.
Prudent Oil exchanges:
15ml low oil salad dressing/5ml oil/1 tsp butter/
1 ½ tsp Lite margerine/1 tsp ordinary mayonnaise/25ml Lite mayonnaise/
25g avocado/8 olives/1 rasher lean bacon.
Prudent Starch exchanges:
Cereals – ¾ cup Bran flakes,
Corn flakes, Rice crispies.
Porridges – ½ cup cooked Oats, Maise meal, Mabella, Taystee Wheat, Kreemy Meal.
Custard – 2 ½ table spoons.
Cake flour – 2 ½ table spoons.
Crispbread – 3 Provita, 2 cream crackers, 2 snackbread, 2 rice/corn cakes.
Potato – 100g microwave/boil/bake
Corn – ½ cup
Peas – ½ cup
Barley – ½ cup
Samp – ½ cup
Sweet potato – ¼ cup
Crushed wheat – 75 g
Macaroni – ½ cup raw
Rice – ¾ cup
Baked beans – ¼ cup
Prudent “Meat” Exchanges:
60 – 90g chick peas/dried peas/haricot beans/
split peas/jugo beans/kidney beans/lentils/lima beans/sugar beans.
2 viennas
1 country sausage
65g polony
Prudent “Meat” NO’s:
bacon, fish in oil, sardines, pickled fish.
No fish cakes, fish fingers, oven-bake fish in batter or crumbs.
Prudent Egg Exchanges:
30g hard, low-fat cheese/70g cottage cheese/
35g feta cheese/65g ricotta/25g cheddar or gouda
Prudent Vegetable Exchanges:
fresh for cooked, fresh for frozen,
Frozen for canned, steamed for boiled, fresh or steamed for fried,
Plain and herbed/salted for buttered, herbed for salted.
Prudent Fruit Exchanges:
Variety for lack of variety, fresh for dried,
fresh for stewed, fresh for frozen, skins on rather than off, pips and seeds where possible.
Prudent Diet - Three Watchwords:
MODERATION. VARIETY. CHOOSE!
Next time… More about the Natural Way Diet Rules.
Scripture: Psalm 100:4
Homework 5i:
Become more disciplined about eating and lifestyle.
Moderate eating.
Moderate exercise.
Broaden the variety of healthy foods that you eat.
I Thessalonians 4:11
EATRITE - Leslie Hand.
Wednesday, February 11, 2009
EATRITE - 5h - Prudent Diet Rules
1. Eat three equal size meals per day or five smaller ones.
2. Drink 6 – 8 glasses water per day.
3. All food must be weighed, or given points or quantities.
4. Go for variety – this makes vitamin and mineral supplements unnecessary.
5. No more than 1 litre diet cold-drink per day – on top of water.
6. Only 3 – 4 cups tea/coffee per day. Rooibos can be taken freely.
7. Cut down on red meat – only 3 servings per week.
8. No sugar or honey. Use artificial sweetener in moderation.
9. Avoid too much salt – rather use herbs and spices for flavour.
10. Eat high fibre foods preferably.
11. Exercise moderately.
12. Do not eat after 20h00.
13. Eat when you are hungry. Stop when you are full.
14. Feast on God’s word. Stop feasting on delicacies.
15. Satisfying your stomach does not satisfy your whole being.
Satisfying God satisfies your inner man and your entire being.
If a Prudent Diet is your choice, these rules will stand you in good stead.
More daily recommendations for the Prudent Diet:
400ml skimmed or low-fat milk.
15ml (3 teaspoons) butter/margerine/oil for spreading and food preparation.
5 thin slices brown/wholewheat bread.
2 portions (60 – 90g cooked) meat/fish/poultry/egg/cheese.
3 portions minimum, vegetables – raw or cooked.
2 small portions fruit.
Homework – 5h
Be prudent whatever way of living and eating you choose.
2. Drink 6 – 8 glasses water per day.
3. All food must be weighed, or given points or quantities.
4. Go for variety – this makes vitamin and mineral supplements unnecessary.
5. No more than 1 litre diet cold-drink per day – on top of water.
6. Only 3 – 4 cups tea/coffee per day. Rooibos can be taken freely.
7. Cut down on red meat – only 3 servings per week.
8. No sugar or honey. Use artificial sweetener in moderation.
9. Avoid too much salt – rather use herbs and spices for flavour.
10. Eat high fibre foods preferably.
11. Exercise moderately.
12. Do not eat after 20h00.
13. Eat when you are hungry. Stop when you are full.
14. Feast on God’s word. Stop feasting on delicacies.
15. Satisfying your stomach does not satisfy your whole being.
Satisfying God satisfies your inner man and your entire being.
If a Prudent Diet is your choice, these rules will stand you in good stead.
More daily recommendations for the Prudent Diet:
400ml skimmed or low-fat milk.
15ml (3 teaspoons) butter/margerine/oil for spreading and food preparation.
5 thin slices brown/wholewheat bread.
2 portions (60 – 90g cooked) meat/fish/poultry/egg/cheese.
3 portions minimum, vegetables – raw or cooked.
2 small portions fruit.
Homework – 5h
Be prudent whatever way of living and eating you choose.
Monday, February 9, 2009
EATRITE - 5g - Energy Wasting
Excercise is important.
"As I lose weight I will need to work on toning my muscles too."
"Doing exercises will also help me practice the fruits of self-discipline."
"How do I feel about exercise?"
Write down all your negative thoughts about exercise on one half of a piece of paper.
On the other half of that piece paper, exercise your mind first:
Find ways to transform what you initially perceive as negative to bring your now thought patterns in harmony with
“All things work together for the good of those that love the Lord”.
Now go and exercise every week-day.
Tone your body into better and better shape.
Think your transformed thoughts.
Scripture: 1 Corinthians 9:24-27
Homework 5g:
Exercise.
Tone your body.
Catch yourself when you think your negative, discouraging thoughts.
Transform negatives into positive inspiring thoughts that serve you well.
- Leslie Hand
"As I lose weight I will need to work on toning my muscles too."
"Doing exercises will also help me practice the fruits of self-discipline."
"How do I feel about exercise?"
Write down all your negative thoughts about exercise on one half of a piece of paper.
On the other half of that piece paper, exercise your mind first:
Find ways to transform what you initially perceive as negative to bring your now thought patterns in harmony with
“All things work together for the good of those that love the Lord”.
Now go and exercise every week-day.
Tone your body into better and better shape.
Think your transformed thoughts.
Scripture: 1 Corinthians 9:24-27
Homework 5g:
Exercise.
Tone your body.
Catch yourself when you think your negative, discouraging thoughts.
Transform negatives into positive inspiring thoughts that serve you well.
- Leslie Hand
Wednesday, February 4, 2009
LIVE RITE - Diet Profile Questions
Mark your TRUE answers for the following (there are no right or wrong answers):
1 I’m not confident enough to be a real do-it-yourselfer; I’m very happy leaving difficult jobs to the experts.
2 It’s hard for me to face difficult tasks without support from someone knowledgeable and kind, who can give me feedback and encouragement.
3 When it comes to learning a new skill, I’d prefer to work with a flesh-and-blood instructor or teacher as opposed to a book or instructional video.
4 No matter what I’m undertaking I feel safer and more motivated when I have someone to coach me through unfamiliar tasks.
5 I don’t want to keep track of things like calories, weight, exercise and so on. I have too many things on my mind as it is.
6 I like working with people, but I also like to know why they do what they do. When I go to the doctor, have my car fixed, or hire a repairman to work on my home, I want to know exactly what he or she is doing and why.
7 I don’t like to work alone, and I don’t like being a subordinate. I generally work in teams where I’m the one who really understands what needs to be done and how the team should function.
8 I’m a natural-born leader. I like taking charge, because I usually understand what’s going on better than the people around me.
9 If money were no object, I’d much rather pay someone to give me a pedicure, do my hair, or decorate my living space than do the work myself – but I want to make all the decisions about how the job gets done.
10 I don’t have time or patience to perform every-day routine tasks; I prefer to hire help or delegate the labour for these tasks so I can focus on more interesting challenges.
11 I love figuring out complicated things on my own. I want to know how everything works, and I get impatient unless I get to direct my own learning process.
12 It’s frustrating for me to work in teams; when I’m trying to achieve a goal, I’d rather go at my own pace than have to coordinate with other people.
13 I love to get information (from books, experts, TV shows, any source) that explains how the world works in detail.
14 When I’m passionate about a subject nothing can stop me from learning everything there is to know about it. I’m almost obsessive.
15 If you gave me a choice between having an expert do something for me, and learning to do it myself, I’d almost always choose the do-it-myself option.
16 I’m highly self-motivated, and I don’t need to know every detail about whether I’m attempting. Just tell me some basic rules, leave me alone, and let me work!
17 I like simple, clear goals, and left to my own devices, I’ll attain them. Having to involve other people in any efforts frustrates me.
18 I like functioning in systems where there’s an established way to do things (for example: the schools system, a company, a family tradition, the military). I’ve earned individual recognition for excelling in such environments.
19 Give me a job, and I’ll get it done if you get out of my way.
20 If I believe in what I’m doing, I go straight into action without waiting for anyone else to come along, and I don’t stop until I’ve achieved my objectives.
“True” Scores: Circle your highest Score Group and then read the explanation from the Evaluation below.
1 – 5 (LI HS)
6 – 10 (HI HS)
11 - 15 (HI LS)
16 - 20 (LI LS)
L / H = Low / High
I / S = Information / Structure
From “The 4-Day Win” p 176 – Martha Beck
DIET PROFILE EVALUATION
(HI) HIGH NEED FOR INFORMATION
(HS) HIGH NEED FOR STRUCTURE
The “VIP” Archetype
Get any or all of the books on the “High Need For Information” resource list.
Connect to any or all of the systems in the “High Need for Structure” section.
Sign up for one or more of these systems depending on your resources/preferences.
Always remain the designer and administrator of your weight management plan.
Stay in your Watcher Self*. Continually connect to your inner power.
Keep yourself from backsliding.
(HI) HIGH NEED FOR INFORMATION
(LS) LOW NEED FOR STRUCTURE
The “Scholar” Archetype
Get any or all of the books on the “High Need For Information” resource list.
Read them. Compare information from different sources.
Decide what sounds sensible and appealing to you.
If you want any structure at all, connect to a “Low Need for Structure” system.
Better yet: design your own weight-loss process.
Stay in your Watcher* space as you learn.
Test every piece of new information.
Trust yourself.
(LI) LOW NEED FOR INFORMATION
HS) HIGH NEED FOR STRUCTURE
The “Apprentice” Archetype
Get weight loss ideas from friends, magazines, newspapers or TV.
Consider one of the “High Need For Structure” ones listed.
Choose one. Get connected. Read as suggested by your chosen programme.
Let the system you choose do their work for your benefit.
Your Watcher-Self* will tell you that apprenticeship is the way to mastery.
Apprenticeship will not last forever.
Your goal is to internalize and “own” the rules you are learning
from the system you have chosen.
Become an excellent apprentice.
(LI) LOW NEED FOR INFORMATION
(LS) LOW NEED FOR STRUCTURE
The “Explorer” Archetype
Get on-line. Ask trusted friends. See your doctor.
Find out which books and systems might work for you.
Any of the books on the “Low Need for Information” section might look interesting and useful to you.
Alternatively, you might enlist in one of the “Low Need for Structure” systems if/when it feels right to you.
Familiarise yourself with the rules.
Get going!
Stay connected to your “Place of Thinner Peace”* so you will know soon when something feels “not right” any more – in which case: revise, switch, find something that will suit your growing-self better.
P179 “The 4-Day Win”
*Watcher-Self – One of three inner rule-making and rule-breaking parts in each human being. The three are The Watcher, The Dictator, and The Wild Child. Manage these Three to work together for your good. P78
*Place of Thinner Peace – Your peaceful, safe and wonderful place where you go to renew your “spirit” and regain your confident purposeful and patient inner self as you steadily, and forever, move along your path to increasingly inner and outer congruence, beauty and self-discipline. P82
“The 4-Day Win” – Martha Beck
DIET PROFILE RESOURCES
HIGH NEED FOR INFORMATION - VIP’s and Scholars
All these books have websites check them out when you want to.
Ultrametabolism – Mark Hyman
8 Weeks to Optimum Health and Eating Well for Optimum Health - Andrew Weil, MD
The Way to Eat – David Katz MD
Eat More, Weigh Less – Dean Ornish MD
The South Beach Diet – Arthur Agatston, MD
The Sonoma Diet – Connie Guttersen
French Women Don’t Get Fat – Mireille Guiliano
The Zone Diet – Barry Sears
Pritkin Programme books – Robert Pritkin
Mediterranean Diet – Online information from various sources
Glycemic Index Diet – Multiple sources. See Christiane Northrup‘s online newsletter
(The Ultimate Weight Solution – Dr Phil McGraw)
LOW NEED FOR INFORMATION – Apprentices and Explorers
Choose a programme that looks Do-able to you, and Do It. Learn from your chosen advisors.
Dieting for Dummies – Jane Kirby, MD
8 Minutes in the Morning – Jorge Cruise
The South Beach Diet for Beginners – online
Get With the Programme – Bob Greene
Body for Life – Bill Phillips
Fat Loss 4 Idiots – online
HIGH NEED FOR STRUCTURE – VIP’s and Apprentices
Don’t be any system’s slave; choose one that works for you, not vice versa.
Any of these should be fairly easy to locate world-wide.
Jenny Craig
Weight Watchers (Weighless)
Overeaters Anonymous
Personal chef services
EDiets
(EATRITE)
LOW NEED FOR STRUCTURE – Scholars and Explorers
The Beck Diet – Martha Beck (The 4 Day Win)
Any buddy system – get some friends together
The Oprah “Spa Girls” plan – Oprah website
Online programme of your choice – pick anything interesting and try it
SlimFast– buy the shakes, follow the plan (Herbalife, Ensure etc)
From: “The 4 Day Win” p 180 – Martha Beck (adapted)
1 I’m not confident enough to be a real do-it-yourselfer; I’m very happy leaving difficult jobs to the experts.
2 It’s hard for me to face difficult tasks without support from someone knowledgeable and kind, who can give me feedback and encouragement.
3 When it comes to learning a new skill, I’d prefer to work with a flesh-and-blood instructor or teacher as opposed to a book or instructional video.
4 No matter what I’m undertaking I feel safer and more motivated when I have someone to coach me through unfamiliar tasks.
5 I don’t want to keep track of things like calories, weight, exercise and so on. I have too many things on my mind as it is.
6 I like working with people, but I also like to know why they do what they do. When I go to the doctor, have my car fixed, or hire a repairman to work on my home, I want to know exactly what he or she is doing and why.
7 I don’t like to work alone, and I don’t like being a subordinate. I generally work in teams where I’m the one who really understands what needs to be done and how the team should function.
8 I’m a natural-born leader. I like taking charge, because I usually understand what’s going on better than the people around me.
9 If money were no object, I’d much rather pay someone to give me a pedicure, do my hair, or decorate my living space than do the work myself – but I want to make all the decisions about how the job gets done.
10 I don’t have time or patience to perform every-day routine tasks; I prefer to hire help or delegate the labour for these tasks so I can focus on more interesting challenges.
11 I love figuring out complicated things on my own. I want to know how everything works, and I get impatient unless I get to direct my own learning process.
12 It’s frustrating for me to work in teams; when I’m trying to achieve a goal, I’d rather go at my own pace than have to coordinate with other people.
13 I love to get information (from books, experts, TV shows, any source) that explains how the world works in detail.
14 When I’m passionate about a subject nothing can stop me from learning everything there is to know about it. I’m almost obsessive.
15 If you gave me a choice between having an expert do something for me, and learning to do it myself, I’d almost always choose the do-it-myself option.
16 I’m highly self-motivated, and I don’t need to know every detail about whether I’m attempting. Just tell me some basic rules, leave me alone, and let me work!
17 I like simple, clear goals, and left to my own devices, I’ll attain them. Having to involve other people in any efforts frustrates me.
18 I like functioning in systems where there’s an established way to do things (for example: the schools system, a company, a family tradition, the military). I’ve earned individual recognition for excelling in such environments.
19 Give me a job, and I’ll get it done if you get out of my way.
20 If I believe in what I’m doing, I go straight into action without waiting for anyone else to come along, and I don’t stop until I’ve achieved my objectives.
“True” Scores: Circle your highest Score Group and then read the explanation from the Evaluation below.
1 – 5 (LI HS)
6 – 10 (HI HS)
11 - 15 (HI LS)
16 - 20 (LI LS)
L / H = Low / High
I / S = Information / Structure
From “The 4-Day Win” p 176 – Martha Beck
DIET PROFILE EVALUATION
(HI) HIGH NEED FOR INFORMATION
(HS) HIGH NEED FOR STRUCTURE
The “VIP” Archetype
Get any or all of the books on the “High Need For Information” resource list.
Connect to any or all of the systems in the “High Need for Structure” section.
Sign up for one or more of these systems depending on your resources/preferences.
Always remain the designer and administrator of your weight management plan.
Stay in your Watcher Self*. Continually connect to your inner power.
Keep yourself from backsliding.
(HI) HIGH NEED FOR INFORMATION
(LS) LOW NEED FOR STRUCTURE
The “Scholar” Archetype
Get any or all of the books on the “High Need For Information” resource list.
Read them. Compare information from different sources.
Decide what sounds sensible and appealing to you.
If you want any structure at all, connect to a “Low Need for Structure” system.
Better yet: design your own weight-loss process.
Stay in your Watcher* space as you learn.
Test every piece of new information.
Trust yourself.
(LI) LOW NEED FOR INFORMATION
HS) HIGH NEED FOR STRUCTURE
The “Apprentice” Archetype
Get weight loss ideas from friends, magazines, newspapers or TV.
Consider one of the “High Need For Structure” ones listed.
Choose one. Get connected. Read as suggested by your chosen programme.
Let the system you choose do their work for your benefit.
Your Watcher-Self* will tell you that apprenticeship is the way to mastery.
Apprenticeship will not last forever.
Your goal is to internalize and “own” the rules you are learning
from the system you have chosen.
Become an excellent apprentice.
(LI) LOW NEED FOR INFORMATION
(LS) LOW NEED FOR STRUCTURE
The “Explorer” Archetype
Get on-line. Ask trusted friends. See your doctor.
Find out which books and systems might work for you.
Any of the books on the “Low Need for Information” section might look interesting and useful to you.
Alternatively, you might enlist in one of the “Low Need for Structure” systems if/when it feels right to you.
Familiarise yourself with the rules.
Get going!
Stay connected to your “Place of Thinner Peace”* so you will know soon when something feels “not right” any more – in which case: revise, switch, find something that will suit your growing-self better.
P179 “The 4-Day Win”
*Watcher-Self – One of three inner rule-making and rule-breaking parts in each human being. The three are The Watcher, The Dictator, and The Wild Child. Manage these Three to work together for your good. P78
*Place of Thinner Peace – Your peaceful, safe and wonderful place where you go to renew your “spirit” and regain your confident purposeful and patient inner self as you steadily, and forever, move along your path to increasingly inner and outer congruence, beauty and self-discipline. P82
“The 4-Day Win” – Martha Beck
DIET PROFILE RESOURCES
HIGH NEED FOR INFORMATION - VIP’s and Scholars
All these books have websites check them out when you want to.
Ultrametabolism – Mark Hyman
8 Weeks to Optimum Health and Eating Well for Optimum Health - Andrew Weil, MD
The Way to Eat – David Katz MD
Eat More, Weigh Less – Dean Ornish MD
The South Beach Diet – Arthur Agatston, MD
The Sonoma Diet – Connie Guttersen
French Women Don’t Get Fat – Mireille Guiliano
The Zone Diet – Barry Sears
Pritkin Programme books – Robert Pritkin
Mediterranean Diet – Online information from various sources
Glycemic Index Diet – Multiple sources. See Christiane Northrup‘s online newsletter
(The Ultimate Weight Solution – Dr Phil McGraw)
LOW NEED FOR INFORMATION – Apprentices and Explorers
Choose a programme that looks Do-able to you, and Do It. Learn from your chosen advisors.
Dieting for Dummies – Jane Kirby, MD
8 Minutes in the Morning – Jorge Cruise
The South Beach Diet for Beginners – online
Get With the Programme – Bob Greene
Body for Life – Bill Phillips
Fat Loss 4 Idiots – online
HIGH NEED FOR STRUCTURE – VIP’s and Apprentices
Don’t be any system’s slave; choose one that works for you, not vice versa.
Any of these should be fairly easy to locate world-wide.
Jenny Craig
Weight Watchers (Weighless)
Overeaters Anonymous
Personal chef services
EDiets
(EATRITE)
LOW NEED FOR STRUCTURE – Scholars and Explorers
The Beck Diet – Martha Beck (The 4 Day Win)
Any buddy system – get some friends together
The Oprah “Spa Girls” plan – Oprah website
Online programme of your choice – pick anything interesting and try it
SlimFast– buy the shakes, follow the plan (Herbalife, Ensure etc)
From: “The 4 Day Win” p 180 – Martha Beck (adapted)
EATRITE - 5f - The Prudent Diet and The Natural Way
Prudent Diet (eg. Weight Watchers):
A prudent diet consisted of choosing about 45% from fruit and vegetables and unrefined grains.
Choose about 35% from meat, fish, chicken and dairy products.
Finally choose a little making up about 20% from oils, fats and sweets.
Natural Way (Mary Ann Shearer at www.mary-anns.com):
The Natural Way of eating has at its base eating about 60% fruits and vegetables.
Choose about 30% whole grains, fish, chicken, egg, cheese and red meat.
Finally choose about 10% good oils, fats, nuts and seeds.
Choose 75% of your diet from foods that leave an alkali residue in your blood:
fruits, vegetables, almonds, millet, potatoes. Choose raw food over cooked food.
Choose food close to its original state. For example choose a baked potato over chips or bread.
EATRITE gives you these two choices: either a Prudent Diet or the Natural Way.
After being presented with both programmes what are your negative thoughts about each of the programmes? How can you change your own negative thoughts to more positive ones?
Negative thoughts about my choice of a Prudent Diet/Natural Way:
Positive thoughts about my choice of a Prudent Diet/Natural Way:
Transforming each of my original negative thoughts into more positive thoughts:
Rejoicings about my original positive thoughts regarding my choice:
Scripture: Philippians 4:6,7
Homework – 5f
Notice my negative and positive thoughts.
Consciously transform my negative thoughts.
Notice how it is harder in the beginning and easier with practice.
Decide on which sort of programme suits you better.
Get going. Again if necessary. Keep Going.
Realise this is forever.
- Leslie Hand
A prudent diet consisted of choosing about 45% from fruit and vegetables and unrefined grains.
Choose about 35% from meat, fish, chicken and dairy products.
Finally choose a little making up about 20% from oils, fats and sweets.
Natural Way (Mary Ann Shearer at www.mary-anns.com):
The Natural Way of eating has at its base eating about 60% fruits and vegetables.
Choose about 30% whole grains, fish, chicken, egg, cheese and red meat.
Finally choose about 10% good oils, fats, nuts and seeds.
Choose 75% of your diet from foods that leave an alkali residue in your blood:
fruits, vegetables, almonds, millet, potatoes. Choose raw food over cooked food.
Choose food close to its original state. For example choose a baked potato over chips or bread.
EATRITE gives you these two choices: either a Prudent Diet or the Natural Way.
After being presented with both programmes what are your negative thoughts about each of the programmes? How can you change your own negative thoughts to more positive ones?
Negative thoughts about my choice of a Prudent Diet/Natural Way:
Positive thoughts about my choice of a Prudent Diet/Natural Way:
Transforming each of my original negative thoughts into more positive thoughts:
Rejoicings about my original positive thoughts regarding my choice:
Scripture: Philippians 4:6,7
Homework – 5f
Notice my negative and positive thoughts.
Consciously transform my negative thoughts.
Notice how it is harder in the beginning and easier with practice.
Decide on which sort of programme suits you better.
Get going. Again if necessary. Keep Going.
Realise this is forever.
- Leslie Hand
Tuesday, February 3, 2009
EATRITE - 5e - The Satiety Pyramid
Place yourself on the Satiety Pyramid (Imagine an upside down pyramid with a broad 10 at the top, down to the point at the bottom - 1 – I haven’t yet learnt how to put this sort of document on posts…) and ascertain just where you are from time of day to other time of day:
10 GLUTTONY
9 GLUTTONY
8 OVER FULL with food
7 OVER FULL with food
6 JUST TOO FULL of food
5 SATISFIED as far as healthy food is concerned
4 COULD HANDLE A LITTLE MORE food
3 HUNGRY for good healthy food
2 STARVING for good healthy food
1 STARVING for good healthy food
Stay within 3,4,5,6 range most of the day, every day.
Be Prepared
Learn what foods to buy and what not to buy
Manage your eating lifestyle
Renew your mind constantly about food
Avoid your binging flashpoints and triggers
Modify your eating behaviour
Help a fellow struggler with eating
Sort out your need, then turn to your feed (for your hunger need)
Be free from your BINGING BONDAGE
Make your own food decisions
Refuse to be deceived and bluffed any more
Lose Weight and Gain Peace
Lose of gain whatever you need to Gain Peace in other areas of your life
- Leslie Hand
Homework – 5e
Stay within the 3, 4, 5 range on the satiety pyramid most of the time - every day!
10 GLUTTONY
9 GLUTTONY
8 OVER FULL with food
7 OVER FULL with food
6 JUST TOO FULL of food
5 SATISFIED as far as healthy food is concerned
4 COULD HANDLE A LITTLE MORE food
3 HUNGRY for good healthy food
2 STARVING for good healthy food
1 STARVING for good healthy food
Stay within 3,4,5,6 range most of the day, every day.
Be Prepared
Learn what foods to buy and what not to buy
Manage your eating lifestyle
Renew your mind constantly about food
Avoid your binging flashpoints and triggers
Modify your eating behaviour
Help a fellow struggler with eating
Sort out your need, then turn to your feed (for your hunger need)
Be free from your BINGING BONDAGE
Make your own food decisions
Refuse to be deceived and bluffed any more
Lose Weight and Gain Peace
Lose of gain whatever you need to Gain Peace in other areas of your life
- Leslie Hand
Homework – 5e
Stay within the 3, 4, 5 range on the satiety pyramid most of the time - every day!
Sunday, February 1, 2009
EATRITE - 5d - Diet Readiness Inventory
Before you walk the footpaths to recovery…
1. Be sure you have identified each of your addictions
2. Be sure you really have broken through your denials: your “dreams” your “wishes” your “unreality”
3. Be sure you have clearly identified your trigger foods and situations
4. Be sure you have enlisted your help: family if possible, and/or support group
5. Be sure you are making this change for the right motives: for yourself, for health
6. Be sure you are setting reasonable goals for yourself
7. Be sure you clearly understand your medical risks of being overweight/underweight
8. Be sure you have your doctor’s support to regulate your weight in this way
9. Be sure you understand why your attempts of your past haven’t worked for you – what happened each time: before, during, after
10. Be sure and clear in your mind that you truly want to be free this time
Scripture: Psalm 106:47
- Leslie Hand
Homework – 5d:
Review your EATRITE material.
Review these 10 points above.
Commit yourself to walk the footpath to recovery of your food compulsion.
Commit to stay recovered day by day.
1. Be sure you have identified each of your addictions
2. Be sure you really have broken through your denials: your “dreams” your “wishes” your “unreality”
3. Be sure you have clearly identified your trigger foods and situations
4. Be sure you have enlisted your help: family if possible, and/or support group
5. Be sure you are making this change for the right motives: for yourself, for health
6. Be sure you are setting reasonable goals for yourself
7. Be sure you clearly understand your medical risks of being overweight/underweight
8. Be sure you have your doctor’s support to regulate your weight in this way
9. Be sure you understand why your attempts of your past haven’t worked for you – what happened each time: before, during, after
10. Be sure and clear in your mind that you truly want to be free this time
Scripture: Psalm 106:47
- Leslie Hand
Homework – 5d:
Review your EATRITE material.
Review these 10 points above.
Commit yourself to walk the footpath to recovery of your food compulsion.
Commit to stay recovered day by day.
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