the ONLY diet you should go on

credit {here}

i am not a proponent of diets.  ‘nuff said.  but, with the risk of sounding contradictory, there is one diet that i think every single human on the planet could benefit from.  (drum roll please….)  the ‘diet’ of cutting out negative self-talk. 

listen to how you speak to yourself.  for most of us (for me, it was especially in my teen years), it’s often a steady barrage of negative thoughts and put-downs.  “ugh…you look soooo fat in that. / your hair is a frizzy mess today. / you think you can eat that?  it’s gonna go right to your stomach pooch!”  you women out there, can relate, i’m sure…which is kind of sad…

but that voice is not you– it’s talking “at you”, as if it’s a necessary commentator for your life.  for me, that voice is a mix of unreliable sources, like the media.  from reading magazines and watching tv, we learn that to be loved and adored, we have to be at least 5 foot 7 inches tall, 110 pounds, have gorgeous flowing locks and flawless skin.  i’m only 5 foot 5 – so according to this faulty belief system, i’m already failing!  that sucks!

purge yourself of your negative self-talk.  cut back on it as you would calories or carbs.  no amount of self-criticism will ever make you happier – has it worked yet?  so try something different.  if you see no results, and don’t feel any better, you can always go back to beating yourself up.

when a negative self-judgment pops into your head, notice it.  that’s the first step – just notice.  don’t judge because that’s a self-criticism, too!  (i know, it’s a tricky game to play, but it’s worth it!)  then just let it float away. 

if you’re feeling really bold, bring to mind something you like about yourself.  maybe your big beautiful eyes, your sense of humor, or your slender fingers that can play the piano (sort of).  even if it’s something small, it’s a start.  if you’re having a lot of trouble coming up with something, think back to compliments you’ve received from others – maybe you’re often acknowledged for your kindness, or your great smile, or your easy-going nature.  whatever it is, bring it to mind, and revel in the awesomeness that is you…even if it’s just for a few minutes.

for me, yoga has been key to eliminating my harsh self-talk.  yoga teaches you to accept all of your being - inside & out, mind, body and soul - just as it is now.  without forcing change, you're asked to become an observer of your body and mind, and then, from that place, you work to align the two with breath, movement and awareness.  pushing yourself to "change" with mean words and thoughts, only weakens you - you're pitting your mind against your body.  if you can, instead, work to combine the two, you have twice the power to affect positive change in yourself and your world.

as you crash diet your way out of negative self-talk, you may just notice that you feel a bit lighter in a way that has nothing to do with the number on the scale.

meditation prompt for your journal or cushion:
what are three things you like about your physical body?
what are three things you like about your personality?

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food philosophy

effortless eating.  doesn't that sound nice?  no diets.  no rules.  no "bad" foods.  when it comes to food & eating, it’s taken me a lot of time (and patience) to develop my personal food philosophy.  i, by no means have it all figured out, but i think in large majority the principles i strive for will work for everyone, if they give them a shot.  so, here goes nothing…

1. trust my body’s intuition.  we’re so bogged down by diets and “good” and “bad” foods and calories and “shoulds” and “should nots”, no wonder our nation has a weight problem.  i finally came to the realization that it’s much more pleasant to work with myself rather than against myself.  diets put so many restrictions on our food and our bodies, it’s tiring, and we always feel the need to rebel…and often do.  that’s why diets (based upon deprivation) don’t work.  they offer no long-term solutions.  no sustainability.  your body is not out to get you, i promise.  develop some trust and listen to what it’s saying…which leads me to my next point.

2. listen to my body.  first and foremost, i always try to listen to my body when it comes to food and eating.  if i’m thinking about food, i ask myself:  am i really hungry?  if so, what am i truly hungry for?  yeah, sometimes it’s “disappointing” when your mind wants cake, but your body wants an apple or, maybe, isn’t even really hungry at all.  but believe me, in the end, you’ll definitely feel better for not eating the cake and listening to your true hunger instead.  and sometimes, when you ask your body what it needs when you think you’re hungry, it might not be food at all.  maybe you need some alone time, a nap or are really thirsty.  it’s fascinating how much more in-tune with your needs you become when you cultivate the art of listening to your body’s wisdom.

recipe {here}

3. eat healthy, nutritious food 80-85% of the time.  this isn’t something that i strictly enforce – it’s more like the byproduct of the previous two principles.  i find that if i really listen to what my body is asking for, most of the time, i really and truly am craving something healthy.  fresh fruit, hearty roasted vegetables, yummy oatmeal, hot tea.  then there’s the night (or two) when we want to go to happy hour, and i enjoy a sugary cosmo, or we order pizza because i don’t feel like making dinner or am craving something super cheesy.  but, undoubtedly, after a day or so of not-so-healthy options, my body is asking for cereal with soy milk for breakfast.  trust that balance will come if you listen.

recipe {here}

4. quality vs. quantity.  i love to cook.  and i find that if i cook with quality ingredients (i.e. fresh, organic, wholesome) the calorie/fat content naturally stays in-check.  instead of obsessing about the quantity of food on my plate or the quantity of calories it contains, i prefer to think about how to prepare a delicious and wholesome meal.  then, i (try to) take my time, really taste my food and enjoy each delicious mouthful.  feeling stuck in a food rut?  for inspiration check out “less fat, more flavor”.

5. food is meant to be savored & enjoyed.  food should be a pleasurable experience.  not a test of how "good" you are or how strict you can be with yourself. diets strip food of pleasure.  it becomes about work and will power.  if you enjoy your food...slowly, deliberately and consciously, you'll reap all the benefits of it (nutritional & pleasurable).  being present when you eat and really focusing on the food you're consuming changes the game.  no longer is your mind bombarded with incessant thoughts about calories and rules and fat grams.  instead, space is created for you to appreciate food on a new level.  an effortless level.  free of external regulations.  you begin to find what works for you.  and that's what it's all about, my friend.

on my quest to be effortlessly fabulous, a poor relationship with food (we’ve all been there) can be an enormous obstacle.  that is why i consciously strive for a healthy balance.  and, the thing that’s really cool is that the principles i’ve outlined above all help to develop your consciousness with regard to food.  and, better yet, they don’t feel like work!  instead of a short-term diet of restriction, deprivation and frustration, you can begin a lifestyle shift that will bring you closer to your best self.  and, if you remain open-minded and curious, you’ll learn a lot about yourself..

After the First 4 Days...

So, as I promised, I'm writing an update about the "Flat Belly Diet". After completing the initial four day anti-bloat "detox", my mom is happily reporting a loss of 4 pounds, and my dad is proud to say he's dropped 9 pounds! Not bad, eh?

As I touched on before, the next phase of the program is focused on the incorporation of MUFA (monounsaturated fatty acids) into each meal. They recommend eating at least every four hours and consuming three 400 calorie meals a day and one 400 "snack" (bringing the total daily allowance to 1600 calories, a healthy total for most women). The meals should be healthy, balanced, and of course include a MUFA.

For breakfast today, my mom had a breakfast BLT - turkey bacon, lettuce, tomato, a slice of muenster cheese, with olive tapenade on a whole wheat English muffin. My dad enjoyed a toasted egg and cheese sandwich with tomatoes, lettuce, and basil pesto...Yum! For myself, I prepared a delicious bowl of cereal - Kashi Go Lean Crunch, pecans, and raisins with cinnamon, nutmeg and skim milk. Sounds pretty good, right? (*All the MUFA are in bold.) As you can see, you can really mold this diet around your specific likes and dislikes - there's a lot of flexibility.

The key with this, or with any lifestyle change for that matter, is that is has to be manageable. If your diet, exercise regimen, or any goal you set is too rigid and strict, you're setting yourself up for failure (or at least feeling like one). This program is working so well for my parents because it's not a huge deviation from how they normally eat. It incorporates foods they really enjoy, and they never feel deprived. Also, since we're all working together, it gives us all additional support and sets us up for success. Having people who believe in you and back you up is invaluable when you're attempting to change your life for the better. But remember, the first step is believing in yourself!

Best of luck with your goals for this year! Let me know how you're doing as the month progresses.

For more information about Cailen Ascher Design or my upcoming book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

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My Newest Adventure in Healthy Eating

As I mentioned in a previous blog, my parents and I (as their "guide") are reading about and following Prevention Magazine's "Flat Belly Diet". It's based on the incorporation of more monounsaturated fatty acids (a.k.a. MUFA, a.k.a. healthy, good-for-you fats) into your eating regimen. There are five main categories of MUFA: oils, olives, avocados, nuts & seeds, and dark chocolate. (Yes, that's right...DARK CHOCOLATE!)

The program is kicked-off with a 4 day "detox" of sorts that they call the anti-bloat jumpstart. Beyond that the program takes into account portion control and emphasizes eating a MUFA at every meal. We just started the jumpstart 3 days ago and already my dad has reported a loss of 3 pounds and my mom a loss of 1 pound. (Granted, it's mostly water-weight at this stage in the game, but it has them feeling good, which is the most important thing!)

The program promises not only weight-loss, but also a decrease in visceral belly fat (an average of 33% in 1 month!) which is the deadly fat that surrounds your organs and makes you susceptible to countless unhealthy conditions like heart disease, diabetes, and even cancer. Also, it promises a loss of inches (mainly from the stomach area, hence the name) as well as a significant drop in cholesterol. Not too shabby!

We're still in the beginning stages, but we're very excited about the potential results! I'll keep you updated as this month progresses, and let me know if you have any questions about the "Flat Belly Diet" program.

For more information about Cailen Ascher Design or my upcoming book, Well-Designed Living, visit www.CailenAscher.bravehost.com or email CailenAscher@gmail.com.

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