Shrink and Carol: 12 Lyrical CBT Tips For Holiday Eating

We may be out of tune but we’ve got the best tips for surviving holiday eating and making the season joyful.
Move over Pointer Sisters, and listen to Ellen and Pat, aka, the Tuneless Sisters do their rendition of the 12 Cognitive Behavioral tips for happy and healthy holiday eating. At the end you’ll notice Pat holding the Beck Diet Solution Workbook, a comprehensive CBT approach to permanent weight loss by Judith Beck, PhD.

Won’t you sing along? Here’s the lyrics:

On the 1st day of Christmas my diet coach said to me…is it worth the calories?…
On the 2nd day of Christmas my diet coach said to me…make the best food choices, (AND)…
On the 3rd day of Christmas my diet coach said to me…acknowledge your temptations…
On the 4th day of Christmas my diet coach said to me…breathe deeply and be thankful…

On the 5th day of Christmas my diet coach said to me…USE SMALLER PLATES…

On the 6th day of Christmas my diet coach said to me…play games between the courses…
On the 7th day of Christmas my diet coach said to me…enjoy your favorite cousins…
On the 8th day of Christmas my diet coach said to me…be mindful while your chewing…
On the 9th day of Christmas my diet coach said to me…smaller portions on the trimmings…
On the 10th day of Christmas my diet coach said to me…avoid hunger on arrival
On the 11th day of Christmas my diet coach said to me…alternate water with the cocktails…
On the 12th day of Christmas my diet coach said to me…Don’t wear your baggy clothes…

A special thank you to my incredible neice Amy for helping me create the words to our song.
Happy holidays everyone!

---

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW

Let The Turkey Be The Only One Going “Gobble Gobble”

A few short tips for a healthy Thanksgiving:

Choose ahead how to wisely enjoy your Thanksgiving meal. Plan it and put it in writing ahead of time. What will you say about it on Friday 11/25th? Decide now.

You can choose smaller portions of some of the traditional high calorie options, or you can make lower calorie dishes. Weight Watchers, Eating well, Cooking Light, and Hungry Girl have all put out swap suggestions and great holiday tips online. Here are a few links to help you with healthy choices:
•Rick Rodgers’ Best-Ever Slimmed Down Turkey & Gravy
•Thanksgiving Recipe Makeover
•CookingLight’s 13 Great Thanksgiving Meals
•Hungry Girl’s Thanksgiving Recipes

Exercise more before and after the feast. If weather permits, maybe the gang can take a walk together after the meal. Otherwise put on some good music and dance to a few tunes.

If you’re the host, use smaller plates. Research shows we can lose 18 pounds in one year by using 9-10 inch plates.

Don’t leave serving dishes on the table. Guests/family will be forced to get up to get more-so will you.

Give the leftovers to your guests or donate them to someone hungry and less fortunate.

When you leave the table, be grateful for your family and friends. Enjoy them, and smile, knowing you’ll still fit comfortably in your favorite jeans tomorrow.

Happy Thanksgiving to all!

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW;

Costume by: Puppe Love

Shrink and Move: Accept Your Diabetes™

It’s National Diabetes Month. You’ve all read the statistics about the obesity epidemic and how being overweight puts you at risk of developing type 2 diabetes. But did you know that if a person is successful at lifestyle improvement, that person can completely avoid the onset of diabetes 70% of the time? (http://www.diabetes.org/diabetes-basics/prevention/pre-diabetes/).
The lifestyle improvements required to avoid pre-diabetes developing into diabetes are actually quite basic:

• Improve one’s diet
• Lose weight
• And become more active.

When life presents us with difficulties, we do the best that we can to cope. Sometimes, unfortunately, we cope through denial: ”This isn’t happening to me, heck no!.”
That would be alright if denial were actually helpful, but when it gets in the way of what we need to do to take care of our bodies, it’s no longer a useful way of coping. We can’t change what we don’t acknowledge.
Watch Taylor’s amazing, inspirational story about his life with diabetes. Watch his transformation from fear, shame and denial to embracing his diabetes and living a vital, healthy and robust life. Even his family and friends are benefitting from his healthy attitude and lifestyle.
So whether you have diabetes, or you’re at risk of diabetes or other illnesses because of your weight, it’s never too late to take the small steps that lead to big rewards.
Let Center for Thoughtful Weight Loss provide the motivation, support and encouragement you need to turn your life in the direction you want it to go.
“Acceptance of what has happened is the first step to overcoming the consequences of any misfortune.” William James

“Go out and get after it” Taylor 11/2011

-Ellen

Ellen Resnick is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, http://www.thoughtfulweightloss.com/. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW

Shrink and Boo!!!: Don’t Be Scared—Do the Math™

Halloween is the beginning of the holiday season, and candy is everywhere we turn. “You better watch out” is a favorite Christmas lyric line you may want to apply beginning this week in order to keep your focus on healthy living.
In this video, psychologist Pat Arean and I talk about planning for a joyful, yet healthy Halloween. Watch the devil and Wavy Gravy discuss how to have a great time celebrating Halloween while being mindful about how to focus beyond the sweets.

Decide how often you and your children (if you have them) will get a piece of candy. Maybe you’ll have a number per day after dinner or when homework is done after school.
Who would have thought Halloween could be an opportunity to teach your kids about math and altruism? Listen as Pat describes the games they play with candy at her house.
Don’t let Halloween derail your weight loss efforts. Keep your eye on your goals at all times. Decide way before October 31 how you’ll dress up and enjoy this silly (in a good way) holiday. Get creative; plan your treats, and when its time, donate, or trade in the rest.
When it comes to healthy living, the trick is to unmask excessive treats for what they really are.

Say Boo, but not Boo hoo this Halloween!

Have a happy and healthy Halloween.

-Ellen
Ellen Resnick is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW

October is Positive Attitude Month—Keep Your Eye on the Prize!

Let’s say your goal is healthier living, whether it’s weight loss, less caffeine or alcohol, or a stronger, more toned physique.
No, you don’t need to become Pollyanna to be healthy. You do need to
be accepting of what IS in this moment, while making the effort to change the things you can. These ideas come from a philosophy called ACT—acceptance and commitment therapy. In ACT we Accept, Choose and Take Action (ACT) .
Remember you can only start from where you are, not where you would like to be.

ACT is all about living our lives in alignment with our deeply held
values. Many of us say that we place a high value on health,
confidence, happiness, and connectedness with others; but we’re not
consistently doing the things that lead us there. It’s hard to do sometimes,
especially when we hit one of life’s speed bumps or obstacles along
the way.
Let’s say you’re on a HealthyWage challenge to lose weight. Reframing sabotaging thoughts (see examples below) and changing the
things you can change will help you stay the course of your wellness goals,
EVEN when you hit a bump.
You can learn not to take your negative reactions to stressors so
seriously. After all, they are just thoughts in a moment in time. You
can observe your emotional reactions and still ACT in accordance
with your values.
So “This is too hard” becomes “Yes, it feels hard to get to the gym today,
but I know once I start pedaling I’m likely to feel better, and that’s important to me.”
ACCEPT your feelings, and CHOOSE to ACT in accordance with your values (feeling better inside and out).

The energy you’ve typically put into feeling guilt, shame, doubt,
worthlessness, and hopelessness when something difficult happens can
be put into positive actions that move you closer to the prize—better
health and maybe some dollars too!
You will still have negative thoughts and emotions—that’s being
human. The difference is you can have them without the usual
self-sabotaging behaviors that have typically accompanied them. You can
feel lonely, bored, scared or whatever resulted in your mindlessly
munching on a whole bag of cookies in the past. A healthy response
is to acknowledge those feelings and surf the urges and cravings
(compassionately observe them) without giving in to them.

Yes, your feelings and food cravings will pass if you don’t feed them.

Doing so will give you confidence.
Start by defining what you want your life to be:
Is your daily behavior consistent with your values? The good news is
that IS what IS in your control.
Learn to step back and observe your automatic emotions in response to
stressful events rather than being consumed by them (and consuming
food/alcohol to numb them out).
Remove the self-limiting beliefs that stand in the way of your living a life you value.
Act in ways that promote better results for you. You may have to
behave in ways that are opposite to how you’ve been acting. It’s
likely to be uncomfortable at first.

Keep your eye on the prize at all times.

Do you need an attitude adjustment to get there?

When the prize is weight loss and improved health and well-being, here are some ways to reframe your thinking:
Go from: “I have too much weight to lose—I’ll never be able to do it” to
“I CAN always lose 5 pounds” (a way to break down larger weight loss goals
into manageable chunks).
Reframe, “I don’t care,” to “I’m feeling overwhelmed today, but I do still value
being able to hike with my friends, so I’m going to meet them at the trailhead like I said I would.”
Acknowledge the thought, “Life is rough, I’m going to treat myself
today,” and remind yourself that cupcakes are a mistreat not a treat.
“Treating myself means lowering my stress—I’ll go for a massage
instead.”
“I don’t feel like it,” can be looked at through a more positive lens—”Even
though I don’t feel like it, I can do it anyway—it’s when I need it the most.”
Don’t let failed past diet attempts derail your efforts now.
Take it as a call to action to do something different than you’ve done before.
The greatest discovery of my generation is that a human being can
alter his life by altering his attitudes. ~William James
Keep your eye on the prize at all times. You are your values…live them!!!
The ACT ideas in this blog were adapted from The Mindfulness and Acceptance Workbook for Depression by Strosahl and Robinson.

Have a great week!

-Ellen
Ellen Resnick is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW

Ice Cream Makes You Happy (Until it Doesn’t)

Wouldn’t it be great if the messages that we’re bombarded with everyday
encouraged us to make healthy choices instead of so blatantly sabotaging our efforts?
For all of us who are using challenges to lose weight, happiness
is being re-framed. In the past we may have defined joy as coming from the momentary pleasure of a huge banana split or a giant piece of chocolate layer cake.

Sure they taste good, but we know where that got us!

Now that we’ve looked at our values-inspired reasons to lose weight, our definition of happiness is probably quite different.

The true definition of happiness is those things that provide meaning, purpose and pleasure.

Time to think out of the (ice) box!

Here are some non-food activities that often bring happiness (some
even expend calories):

• Dancing to your favorite band
• Listening to live music
• Hanging out with friends
• Reading a good book
• Watching children play
• Hiking in nature
• Going to a symphony
• Reading the Sunday Times with a good cup of coffee
• Taking fun photos
• Doing volunteer work
• Writing or reading poetry

And, hey, be sure to enjoy some ice cream now and then if you truly love it. It’s OK.
But to reach your weight loss and other life goals…

Keep your eye on the prize!

If you’re happy and you know it, what do you do?

Have a great week!

—Ellen

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.

Copyright © 2011 Ellen N. Resnick, LCSW

Exclusive Video: Shrink and Naan—Enjoy Great New Restaurants and Still Lose Weight!

I don’t know about you but I love trying new restaurants—especially ethnic restaurants with great reviews.
Last night my friend Pat and I went out for Indian food in San Francisco to demonstrate how to wisely choose a meal out and love it!

Here’s the video: Shrink and Naan

Why Naan? Because there was none. We looked up the calories online for all of our choices (before ordering) and decided “Nah, it’s not worth it.”
We chose the Tandoori Chicken (skinless) for our protein, the Dahl (lentils) for our whole grain, a small portion of rice for our starch/carbohydrate, and the grilled eggplant for our vegetable.

A few lessons learned:

Pat read steamed rice and lentil patties to mean they were both steamed. You’ll see her great laugh in the video as I explained that only the rice was steamed in that dish and the patties are likely fried. It’s important to read menus carefully—restaurants are not typically watching out for your waistline.
As for fried foods, you can hear the sizzling sound of grease in the background—a warning that we had to be careful. And we were… We wisely chose no cream or cheese, and of course, nothing fried.
I knew there was no alcohol, so we didn’t need to struggle with those extra calories or disinhibiting effects. Whew!
We had a great time—wonderful conversation, and truly fabulous spicy food. We left satisfied in all ways and promised to meet up again soon for our next adventure.
So next time you dine out, be sure to curry favor with your health by checking out the nutrition facts about your choices before you sit down to order.

Have a great week!

-Ellen
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW

Exclusive Video: Shrink and Groove—Back to School and Healthy Routines

Now that the mayhem of summer is over, it’s time to get back on schedule and back to your healthy living plan. For some families, summer provides more relaxed time, but for most people that wonderful lack of structure creates somewhat of a free for all when it comes to following a healthy diet. Whichever category you fall into, September is here! It’s back to school and back to healthy living.
In today’s video, Pat from San Francisco navigates the big challenges during the school year:

• Getting everyone ready (including yourself) in the morning;
• Planning breakfast with realistic expectations for what you have time to prepare;
• Eating breakfast mindfully, and not in the car during drop off;
• Making lunches for you and your kids the night before;
• Being sure to make time for preparing your own lunch so you don’t end up at the “roach coach” out of ease;
• Dinner also needs to be planned ahead to avoid rushing to get food ready while nagging kids to do their homework;
• Making time for you and your children to exercise, whether it’s organized sports or bike riding;
• Carefully choosing healthy snack foods to keep in the house.

TRY THESE OTHER GREAT TIPS:
Avoid grazing and nibbling while preparing meals.
Simple, easy-to-prepare meals are fine. They don’t need to be gourmet—just nutritious and satisfying.
Helpful information suggested by the American Academy of Pediatrics:
Try to get your child’s school to stock healthy choices such as fresh fruit, low-fat dairy products, water, and 100 percent fruit juice in the vending machines. Each 12-ounce soft drink contains approximately 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child’s risk of obesity by 60%. Restrict your child’s soft drink consumption.
Research shows that children who eat healthier meals get higher grades. Groovy, eh?
Have a great week!
—Ellen
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com and follow her on Twitter at @thoughtfullellen.
Copyright © 2011 Ellen N. Resnick, LCSW

The Little Emperor Syndrome

Hi everybody!

I’m here in BEIJING, CHINA, this week, touring, and learning about the obesity epidemic.
Beijing’s childhood obesity rates are quickly approaching those of the US and other Western countries. Rates have increased 24.4% over the last decade alone. Beijing has the highest rates of childhood obesity in all of China.
Annie Wei wrote this in the newspaper Beijing Today…

“A generation ago, obesity would have been an unimaginable problem; but as the economy has grown, so have children’s waist lines.”

Here are some of the reasons why:

1. POOR DIET (many people eat too much meat and too few vegetables, fruits and fibers);

2. LACK OF EXERCISE and increased sedentary activities such as watching TV or using the computer;

3. POOR SLEEP (due to academic pressures and extra-curricular demands).

These are all related to greater odds of being overweight—just like in the U.S.

Cindy, our tour guide, told us that there are no summer vacations, just more school and after-school programs to make children more competitive when they graduate. There is no bicycle riding like when she was a kid for fitness or fun.
Jie Mi, director of epidemiology at Capital Institute of Pediatrics says that the causes of the non-healthy lifestyle are complicated in China. She reports that “Some children are unaware of what is healthy, some have never had a healthy lifestyle, and others abandon it due to school pressures.” Mi suggests Western culture and affluence are responsible for many unhealthy eating habits, such as fast food, carbonated drinks, and fried food. Even diets in China that include a lot of vegetables are causing weight gain.

 WHY?

BECAUSE THEY ARE OFTEN DEEP FRIED OR STIR FRIED IN EXCESS OIL.
Parents’ awareness of their children’s obesity is affected by their own education level, and whether they themselves are obese or not. More educated parents, who are likely also wealthier, may be able to afford fast food, which is cheap in America, but not so much in China. Also, overweight children may be underreporting their intake of unhealthy food. Educated parents who are not obese are better able to assess their children’s situation.

Grandparents also play a role in the epidemic.

50% of urban Chinese children are raised by grandparents who often over-feed their offspring. Their attitudes developed when food resources were scarce. They believed that heavy eating early in childhood made children strong and protected their health and nutrition. Similar to US grandparents, they express love with food and use food as rewards for educational achievement. Also similar to the US, food is used to soothe emotions.
Ironically, Chinese peasants ate a very healthy diet. The super heart-saving Asian diet has won the approval of many nutrition experts because it emphasizes plant-based, rather than animal-based, foods.
To combat childhood obesity in Beijing, local authorities are considering introducing BMI checks and weight-management methods into schools.
It seems clear that as the influence of Western civilization grows, so do our stomachs.

THE BOTTOM LINE: Following a traditional peasant eating pattern may just be the path to sound health and a long life.

“If we don’t change our direction, we’re likely to end up where we’re headed.”
—Chinese Proverb

Have a happy, healthy week everybody!

-Ellen

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com.
You can email Ellen at ellen@thoughtfulweightloss.com
Copyright © 2011 Ellen N. Resnick, LCSW

Shrink & Nosh: Eat Pancakes Mindfully

This week is the third episode of my new video series using Cognitive Behavioral Therapy for permanent weight loss. In this one, “Shrink and Nosh,” I explore some great tools for maintaining your weight-loss goals while dining out.
Today, I review dining-out guidelines with my guest Evan, who admits to being part of the clean plate club. He’s learning how to determine appropriate portion sizes, be more mindful, and thoroughly enjoy his food.

You can too!

Although some restaurants are now required to post calories on their menus, there’s a controversy about the accuracy in these listings. Click here to read a recent interesting article about this.

Ellen’s tip:

My rule of thumb is to add 100 calories to what restaurants post as a buffer. Hmmm, that’s an easy 10-pound weight gain per year if you’re not paying attention!!
Now watch below to see how you can best savor incredible oatmeal pancakes. Oh, and by the way, Ellen measured the calories from the actual batter mix, not from a website or menu posting. Enjoy!

Stay tuned for our next video episode!

You CAN lose weight and get fit and still enjoy some of your favorite restaurant foods!

See you next time!
-Ellen
Would you like to be my next guest? Do you have any questions on
weight loss you would like me to answer? Email me at
ellen@thoughtfulweightloss.com.

You Only Live Once...!

"You only live once....!"

Tonight my husband and I went out for dinner in an Italian restaurant
and saw the saying, "You only live once...cheers!" on the dessert
menu.  It struck my eye since I was planning to write about how
chronic dieters use self deception as the topic for my blog entry this week.

Dr. Judith Beck, author of The Beck Diet Solution Weight Loss Workbook,
states that self-deluding thinking means, "You tell yourself things
that you don't really believe at other times." Actually, rationalization
 is one of Freud's original defense mechanisms. It involves explaining an
unacceptable behavior in a rational or logical manner, avoiding the true reasons for the
behavior.

It's easy to rationalize your behaviors on a Friday night. Thoughts
like, "I deserve a treat- its been a rough week," are common. Because
we are human and especially vulnerable after a long week,  I
encourage my weight loss clients to practice regular mind/body scans
and ask these important  three questions often, and especially in
potentially triggering situations -- "What am I thinking, what am I feeling
 and what is it I REALLY need
right now?”  With these seemingly simple questions you can go from
making unconscious, self defeating choices, to mindful awareness,
resulting in choices that reflect your true intentions and values (and keep you  on your weight loss plan).

While "You only live once" is true, (unless of course you're a cat),
many chronic dieters interpret this to mean, "It's OK to have the veal
parmigiana and fries with gelato for dessert."  This may not happen
daily, but when it occurs with any regularity you are building up what
Beck calls  the "giving in muscle". She says that recognizing and
correcting inaccurate thoughts is an essential skill to master to
lose weight and keep it off  for the long haul.  She also calls it
"building up the resistance muscle".


How often do you rationalize unhealthy or unplanned food choices?

How often do you eat a larger portion size than you'd planned?

How often do you say, "It's okay this once" ?

Have you noticed that "this once" becomes too often, and suddenly
you're back where you started or worse?

When you find yourself saying, "It's okay because...." you may be on a
slippery slope.  Can you identify the different ways you finish that
sentence?

In cognitive therapy for permanent weight loss we call those sabotaging thoughts..  Another
way to think about them is as harmful thoughts.  With practice you can
learn to identify your harmful thoughts and replace them with helpful
thoughts.  Writing down your sabotaging thoughts on one side of a 3 x
5 card and noting the helpful response to it on the other side is a
helpful tool.  You may not need this tool every day to stay on track;
but if your helpful responses are well rehearsed, you'll  be able to
call them up on a day that is challenging, i.e. when you may feel
lonely, bored, sad, frustrated, etc.

So next time the menu says, "You only live once....cheers", replace it in your mind with, "Yes,
so I'll have the  broiled salmon with steamed vegetables," so that
this one life you have to live is healthy and joyful for as long as
possible.  Oh, by the way, when the waiter asked about dessert, I
happily said, "Coffee please."

Email Ellen at ellen@thoughtfulweightloss.com and learn what to do about What’s Eating You.

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com.

Copyright © 2010  Ellen N. Resnick, LCSW

Shrink and Splash: Enjoy a Healthy, Mindful Vacation!

This week is the second episode of my new video series on permanent weight loss, using Cognitive Behavioral Therapy.

In this one, “Shrink and Splash,” I explore some great tools for weight loss while on vacation. Enjoy!

Today’s guest is Sandy, who is spending some leisure time in sunny California. Watch our CBT therapist Ellen Resnick review vacation guidelines with Sandy so she can continue on her weight loss and healthy fitness journey—even on holiday. She’s already lost 50 pounds and decreased her health risks significantly!

Bonus: Don’t miss Ellen’s terrific tip on how best to eat delicious bread pudding!

Stay tuned for our next video episode!

You CAN lose weight and get fit at any age!

Would you like to be my next guest? Do you have any questions on weight loss you would like me to answer? Email me at ellen@thoughtfulweightloss.com.

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com

What were they thinking when they put the 4th of July right in the middle of swimsuit season?

I woke up early this morning and asked my husband this question.
His reply? “They weren’t thinking about that,” he said.
Not thinking ahead is exactly the same problem many dieters have when it comes to holiday weekend eating; they aren’t thinking or planning ahead. Lately I’ve been thinking a lot about the concept of having a conversation with yourself prior to eating. It’s the antidote to eating on auto pilot or mindlessly.
Here are some common thinking problems and helpful responses associated with holiday weekend eating.
1. “I don’t feel like planning.”—Do it anyway.
2. “It’s a holiday. Everyone’s having hotdogs and burgers!”—So can you.
Decide if you’ll have Hoffy low-fat dogs or Hebrew National fat free. You want the “real deal”? Go for it—once. Dr. Melina Jampolis, a board certified physician nutrition specialist suggests ‘build a better burger.’ Use extra lean ground turkey or extra lean ground beef mixed with equal parts ground mushrooms (cuts calories in 1/2 without cutting serving size), use whole wheat bun or thin sandwich roll, romaine lettuce instead of iceberg for nutritional boost, and spread with triangle of laughing cow lite cheese instead of regular cheese. Of course your favorite mustard is better than mayo.
You can even add a little honey to make it tastier.
3. “I don’t want to stand out by bringing a low calorie dish.”—Why not bring something healthy and delicious? It’s hard not to be happy about all the terrific summer fruits and vegetables.
4. “I want to enjoy myself.”—Great, so in addition to delicious, healthy foods, what else can you focus on? How about the pursuit of happiness? How about a hike, playing in the pool, the beach or a game of croquet?
Doing extra exercise is a great strategy for expending extra calories and feeling a sense of freedom (runners’ high). If all else fails, get back on track and give yourself credit for doing so.
If the Founding Fathers had to wear bikinis to the signing of the Declaration of Independence, they would have been as thoughtful about what they ate as they were about the words that helped give birth to this great country.

Have a fabulous 4th!

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com
Copyright © 2011 Ellen N. Resnick, LCSW

Opportunity Knocks

“Life is 10% what happens to you and 90% how you react to it.”
—Charles R. Swindoll
If food is your “go-to” for good, bad, and indifferent events, this reaction is going to sabotage you if you’re trying to lose weight.
Many people start off telling me about their week by saying, “I was doing really great on my plan until…” Fill in the blank—opportunity knocks often for all of us.
Let’s say you’re asked to make something for your child’s school fundraiser. Against your better judgment, you decide to make brownies. Somehow you convince yourself that if you make them in one inch squares, you’ll be OK. But really, without even realizing it, that decision to cut them into small bites was an excuse to have one. And one would’ve been fine, except you ended up having 10.
Let’s face it. You wouldn’t encourage a newly sober alcoholic to socialize at happy hour with his or her friends. Same deal—when you’re new to learning tools for permanent weight loss, you’ll need to avoid situations that are likely to lead to an eating episode you’ll regret.

You never wake up the next day and say, “Boy, am I glad I binged on those brownies yesterday.”

Just about anything can derail weight loss efforts UNLESS you have the tools and a resolute plan to deal with life’s many stressors and challenges.

Today’s tip:

Find ways to bring mindfulness into your life, and especially into your meals and snacks to reduce opportunities for eating on auto pilot. Eat slowly and deliberately. Mindful eating means paying full attention to each piece of food you choose to eat, how it looks, how it smells, how you cut it, the muscles you use to raise it to your mouth, the texture and taste of the food as you chew it slowly. Be fully absorbed by the experience so you can savor your food. As you learn to do so, you’ll learn you CAN stop at the one brownie you planned to eat because you fully tasted and enjoyed it. Don’t worry, another opportunity will come to enjoy other delicious treats in the same mindful way.
When written in Chinese the word “crisis” is composed of two characters—one represents danger and the other represents opportunity.
~John F. Kennedy, address, 12 April 1959

Take the opportunities to improve your health and well-being today!

Ellen is a psychotherapist in private practice in San Francisco and
Redwood City, California. She specializes in Cognitive Behavioral
Therapy and incorporates the use of mindfulness into the treatment of
depression, anxiety, and emotional overeating. She runs a holistic
weight loss program called Center for Thoughtful Weight Loss,
www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com
copyright © 2011 Ellen N. Resnick, LCSW

Shrink and Wash: How to Keep the Weight Off—Permanently

This week is the first episode of my new video series on permanent weight loss.

Today’s guest is my hairdresser Wendy, a chronic dieter.
In this episode of “Shrink and Wash,” I explore some great tools for weight-loss in a hilarious setting. Enjoy!

You’ll learn:

1. to identify the sabotaging thoughts that can undermine your diet and exercise plans
2. to use “the mindful pause” technique
3. to identify healthy ways to relax
4. to work on letting go of perfectionism
5. to give yourself credit for stopping unplanned eating at any time

Stay tuned for our next video episode!

Would you like to be my next guest? Do you have any questions on weight-loss you would like me to answer? Email me at ellen@thoughtfulweightloss.com. Hear Ellen live on Tuesday, June 7, 2011 at 6 EST and 3 PST to learn more about her work helping people lose weight permanently. For details, click here.

copyright © 2011 Ellen N. Resnick, LCSW

Instead of Losing Weight—Gain Thinness!

In 1990 a client with diabetes told me something I’ve never forgotten.
She said she didn’t want to lose anything else since she’d already experienced multiple losses in her life. She decided that in order to be healthy, she’d be okay gaining. When I looked at her with concerned eyes, she said, “Don’t worry, Ellen, my goal is to gain thinness.” The concept stuck with me.
Of course to gain thinness she still had to eat healthy and exercise.
Her focus included finding ways to gain not only thinness, but health, confidence, vitality, self esteem, patience, control, and wholeness.
In her book dedicated to Oprah, “A Course in Weight Loss,” Marianne Williamson says that as with any relationship, the one with your body must be fed not just with healthy food, but with kindness, movement and love.
So, instead of restricting (we all get tired of that), how about adding some of these tools to your life:

• Take calming breaths when you’re anxious or need a break.

• Reprioritize when you’re feeling overwhelmed.

• Change your thoughts when they include harsh self judgement.

• Accept your imperfections—they make you more human.

• Learn from your mistakes—don’t drown them out with a pity party of your favorite junk foods.

• Take classes to stimulate your mind.

• Volunteer. Giving to others gets you outside of yourself and provides meaning.

• Celebrate even small occasions by enjoying healthy meals with your friends and family.

• Play with your children and/or grandchildren.

• Stretch

• Dance

• Get adequate sleep. (Not doing so produces the hormone leptin that increases appetite.)

• Give yourself credit for your accomplishments.

• Acknowledge compliments, don’t dismiss them.

• Treat yourself as well as you treat those you love.

• Say the serenity prayer to help you to accept those things you cannot change.

Have you nurtured your whole being today? It just might determine how many pounds of thinness you gain!

Ellen is a psychotherapist in private practice in San Francisco and
Redwood City, California. She specializes in Cognitive Behavioral
Therapy and incorporates the use of mindfulness into the treatment of
depression, anxiety, and emotional overeating. She runs a holistic
weight loss program called Center for Thoughtful Weight Loss,
www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com
copyright © 2011 Ellen N. Resnick, LCSW

Mother’s Day challenge: Lose 100 calories per day by playing with your child for 22 minutes

What a great gift to yourself (and those you love) on Mother’s Day! Actively play with your children.
Research published in the Journal of the American Medical Association found that women who do 150 minutes of weekly activity—including basketball, running, brisk walking, or housework tend to be six pounds lighter than their less active counterparts over a 20 year span.
Remember all those things your Mom told you — stand up straight, get outside in the fresh air and exercise, always wear clean underwear in case you get hit by a bus, don’t mix plaids with print (now considered very chic), be nice to the nerdy guy, eat your vegetables — she really did know best (except for the plaids).
Maybe the best thing you can do, and the best present you can give (for you, your mother, or your kids) this Mother’s Day, is to stick to a healthy lifestyle. This is a great idea whether you’re a mom or not.
Sound boring? Shake it up, and have some fun! Here are some ideas that are good for your weight control and your psyche too. Scheduling it into your routine guarantees a fun time with your children. Who wouldn’t benefit from some time spent on something other than directing homework or chores?
You could:

• dance to your favorite music
• hula hoop
• exercise with your favorite Wii
• play tag or hopscotch
• hike
• play twister
• swim
• jog or walk together
• play charades
• go kayaking or canoeing
• ski
• jump rope together
• go golfing

And for those with a puppy, try training them to throw you the ball so you’re the one doing the fetching!
A special thank you to Sammi, my step daughter for her great playful ideas for this blog and for being you!
Happy Mother’s Day!
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com

It didn’t make anything any better

I think this is one of those “duh” statements that is worth discussing.
A client came in last week saying she and her husband had a big fight a few weeks before. After hearing the details, I asked if her food choices had been affected by the anger she felt towards her husband. Somewhat disappointed in herself she said “yes and it didn’t make anything better.”
Why do we think feeding our sorrow will be helpful?
We’ve all done it so many times before with the same result- shame and guilt that we knew better, and yet behaved in a way that made us feel worse about ourselves AND didn’t do anything to mend the real issue.
Not only doesn’t the food make anything better, you probably feel worse physically after eating the so called comfort food–sugar high and crash, and the too-full bloated feeling.
It helps to remind yourself that your body feels worse after eating comfort food (not just your guilty mind) than it did while you were eating it.
Learning to self soothe without food is crucial for long term weight loss. Some options might have been:

• Acknowledging it’s human to have disagreements, and try to focus on
  all of the things she’s grateful for in her relationship, and in her
  life;
• Noticing her feelings and reminding herself she’s felt this way
  before and gotten beyond it;
• Calling a friend to talk;
• Journaling;
• Going for a walk;
• Watching a movie to distract;
• Making a repair effort with her husband (ie “I’m sorry we fought- want to play cards?) even if she thought he was wrong-just because it feels better to be connected than not.

Wouldn’t you rather feed your heart than your thighs?
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral
Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com

“I’m so tired, what can I eat”?

Ever feel so bone tired you can’t even fathom standing up to make dinner?
That happens to many of us these days with work-life balance being not so balanced. Knowing that, we need to be prepared for those days instead of being surprised by them, and sabotaging our weight loss efforts as a result.
Why not have a few different options always available to you for that kind of day?
Keep a list in your planner that says “tired day meals.”
Here are a few ideas:

• Healthy take out from a store on your way home. Identify what you’ll get before you go inside, i.e., broiled salmon and a seaweed salad. Only buy what you need so you can go through the express line;
• Make poached eggs on whole wheat toast (that’s my go-to) or your variety of a 5-10 minute healthy meal. For some it could be a low calorie frozen entree;
• When you do have time, like on weekends, you can cook up a big batch of something to thaw or heat up on tired days. I regularly bake up some skinless chicken and have it with steamed veggies or a microwaved sweet potato for a couple of days’ worth of meals (can also put them in salads).
• Or I can do what I call “industrial-strength cooking” when I do have the time, and freeze individual portions of more creative healthy meals like hearty soups, or chicken dishes from Cooking Light.
• Identify 3 restaurants on the way home that have healthy options and are quick and/or relaxing. Identify what you’ll have by looking at the website ahead of time. Those last minute “I’m tired decisions” can be costly to your calorie count for the day. Keep the phone numbers programmed in your phone so it’s right at your finger tips. The less thinking you have to do, the better in this tired state;
• Order in from the restaurants that offer healthy options. Only keep the coupons around for delivery options that meet your weight loss needs.

Don’t forget to assess if you are tired or hungry. If you’re tired,
the best thing on the menu is some ZZZZZ’s.

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com

If It’s Not Good, Why Eat It?

Hard to believe, but Ben and Jerry’s can teach us an important weight loss tip.

Do you ask yourself “is it worth it” before deciding to eat something? If you follow this simple tip, two things will happen:

(1) you’ll love what you eat, and
(2) you’ll eat less!

Some of you may be thinking “yeah, but I eat too much of the things I love.”

If that’s true:

• You might be operating on the thought “I may not get to have this again soon”;
• You may not be savoring every bite;
• You might not notice that the fifth bite is not as splendid as the first four;
• You may be eating to soothe a feeling (which is only a very temporary fix for this problem; anxiety for instance, responds much better to calming breaths than a milkshake– really…try it sometime);
• Maybe you were raised to clean your plate. Now it’s time to make your own decisions. Do I like this enough to finish it?

Dessert rules. If you take a bite and you don’t love it…toss it. Be willing to waste food. Judith Beck, author of Learn to think Like a Thin Person says ‘it’s wasted on your hips or in the garbage”. Gotta love this tip…enjoy!

Ellen is a psychotherapist in private practice in San Francisco and
Redwood City, California. She specializes in Cognitive Behavioral
Therapy and incorporates the use of mindfulness into the treatment of
depression, anxiety, and emotional overeating. She runs a holistic
weight loss program called Center for Thoughtful Weight Loss,
www.thoughtfulweightloss.com

You can email Ellen at ellen@thoughtfulweightloss.com

The Missing Link

Every time you eat a morsel of food, whether a meal, a snack or a bite of someone else’s, you’ve made a decision in your brain to eat. Many times those decisions are made just below the level of consciousness, on autopilot. Take for example, having cocktails out with your friends. They serve bowls of nuts and other crunchy delights. Have you noticed how easy it is to keep putting your hand in the bowl until they’re gone, even when a part of you was counting how many calories and fat grams you consumed in the past 10 minutes of mindless grazing?
How about when you’re at Costco and they’re giving out samples and you taste several just because they’re there and they’re free?
You can learn to slow those decisions down so that you can enjoy being out and not regret what you ate or drank afterwards.
Mindful awareness is the missing link for permanent weight loss!
It involves planning ahead so that the hors d’œuvres or freebies don’t catch you by surprise. If you know you’re going out on a Friday night, decide ahead of time how you want to talk about the night the next day. Maybe you’ll want to have an extra 300 calories that day—that’s ok, just don’t make it an extra 1500 instead. And by all means, savor those bites. By being mindful, you’ll have the choice of saying how nice it was to hang out with friends relaxing after a long week rather than “I can’t believe I blew it.”
Yes, it’s a bit of work to pay attention in the moment and plan ahead, but aren’t you worth that extra effort?
The difference between us and our evolutionary ancestors is that we have the ability to be mindful. Find the missing link and lose weight for good.
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com

Are your weight loss reductions helping your bottom line?

Consider writing a business plan for your success as Elaine has done.

Elaine T. Enterprises
Business Description:
Elaine T. is an individual with over 50 years of experience trying to stay healthy and fit with numerous successes and failures. Her new enterprise has developed a product that includes work plans, success guides and formulas for getting fit with diet, exercise, and therapy to achieve her goals.
Industry and Market Description:
This company has developed a product that focuses solely on Elaine with the emphasis on combining all available and appropriate resources to achieve her goals.

Elaine T. Enterprises History:
The Company was formed in 2010 by Elaine, who has significant experience as an individual who has had weight and health issues since childhood. These issues were both physical and mental and have ruled her life for decades. She has had many successful attempts losing weight with a 100% recidivism rate. She believes that the continued weight losses and gains are a direct result of not tackling the core emotional issues perpetuating beliefs and behaviors that are unhealthy, untrue, and a crutch that maintain her depressive moods and associated lifestyle. This new Company was formed to develop a product that will once and for all, put an end to these self destructive behaviors using new tools (for her) to conquer negative behavior patterns and, with the help of a therapist and new plans, reverse those patterns and ultimately achieve a healthier and happier Elaine.

Elaine T. Enterprises Products:
Our product is intended to be specific to Elaine and will include a combination of Cognitive Behavioral Therapy, lifestyle modifications, eating habits, and exercise with the optimal goal of much improved health including weight loss, reduction in medications currently in use, and most of all, a healthy emotional view of herself. This product has no expiration date and is intended to be a combination of lifelong tools that are available at all times.



Marketing:
The Company is unique in that it intends to focus its marketing efforts totally on Elaine. Utilizing various methods such as a diet buddy and other friends, books, tapes, and therapists, etc., Elaine will be supported in her efforts to reverse a lifetime of sabotaging behaviors and achieve her goals with the firm knowledge that there will be setbacks, but not defeats.

Projections:
The Company projects that results will be as follows with updates made on a quarterly basis:
Weight Loss: 100 lbs. over a 2 year period.

Exercise: Cardio 3 times per week for 30 minutes each, increasing to 1 hour within 6 months. Resistance training 2 times per week for 15 minutes each, increasing to 30 minutes within 6 months.

Therapy: Twice monthly, going to once per month when appropriate, depending on Elaine’s financial situation.
Anti-depressant Medication: Taken daily and reviewed with psychiatrist quarterly.

New Activities: As desires, motivation, and in some circumstances financial ability allows, new activities such as joining organizations of interest, meeting new people, volunteering, traveling and entertainment will be implemented.

Management Team:
President and CEO Elaine T.
Therapist Ellen Resnick, LCSW
Psychiatrist Dr. RC
Diet Buddy Liz H
Supporting Team Relatives and friends; dietician as needed; other doctors as needed
Funding:
This company is entirely self funded, and as a result, it is of primary importance to keep costs down. The beauty of this business is that by achieving projections and maintaining and improving them year after year, the bottom line, as well as the waistline, and taxes will be reduced.

By virtue of achieving projections as indicated above, the following results will be achieved:

• Weight reduction
• Blood pressure reduction
• Cholesterol reduction
• Fewer medications
• Fewer doctor’s visits
• Healthier individual
• Lower medical costs

All of these reductions result in lower medical insurance costs, and therefore a far greater return each tax year.
What are you doing to reduce?

Ellen is a psychotherapist in private practice in San Francisco and
Redwood City, California. She specializes in Cognitive Behavioral
Therapy and incorporates the use of mindfulness into the treatment of
depression, anxiety, and emotional overeating. She runs a holistic
weight loss program called Center for Thoughtful Weight Loss,
www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com

I'll Have Whatever She's Having!

Meg Ryan became famous as Sally Albright in the now classic 1989 film "When Harry Met Sally".   Most people remember the line, "I'll have whatever she's having," when Sally faked having an orgasm in the restaurant.  That was hysterical!  Another funny moment, albeit  not as memorable, was how Sally compulsively ordered her food. 

Sally: I'd like the chef salad, please, with the oil and vinegar on the side. And the apple pie a la mode....But I'd like the pie heated, and I don't want the ice cream on top. I want it on the side. And I'd like strawberry instead of vanilla if you have it. If not, then no ice cream, just whipped cream, but only if it's real. If it's out of a can, then nothing.

Sally knew how to think like a thin person- do you?  

For starters, she had it all planned out before they left Chicago.  Knowing where they'd stop along the way is, well...neurotic, but it does allow Sally to be in total control of her choices.  She begins by ordering her salad dressing on the side.  She knows what she wants, very specifically ((strawberry ice cream) and isn't afraid to ask to have it her way (or no way).

Do you ask for what you want and need?

Do you find that when you make spontaneous food choices in a restaurant based on how something sounds on the menu or smells on the grill that you wind up consuming many more calories than if you had planned ahead? Today you can look at a website menu before choosing a restaurant and plan to order something delicious that's within your calorie count for the day.  Sure, it's ok to make on the spot decisions if you're choosing between the grilled chicken and the seared ahi tuna.  But for many chronic dieters, spontaneous choices are between the lamb and the lasagne. Some say it takes the fun out of eating out, but why can't healthy be fun? Get creative - if you want a cocktail, consider a diet margharita...tequila on the rocks with fresh squeezed lime juice and a Splenda.

Are you too focused on the food and/or alcohol and not enjoying your time out with your partner, friends, or colleagues?  Even if you're feeling stressed out, you have tools for that too, i.e. diaphragmatic breathing; reading your list of reasons for losing weight (it's in your wallet- take a bathroom break if you need to), reminding yourself of how you want to look back on this experience tomorrow.    

How you handle eating out in restaurants may be a big factor in whether you keep the weight off once you lose it.  You may choose a strategy where you say no to hors d'oeuvres or dessert so that you can have a piece of the great bread they serve at your favorite restaurant. You might allow yourself 300 extra calories for this meal and eat a tad less the rest of the day.  You could increase your exercise that day to allow for the extra calories.  Whatever you decide, your choices come from having strong intentions and not from mindlessness or not paying attention.  You're prepared to succeed because you have a plan. Do you wish you didn't need to? Sure, but if you're still reading, my guess is that being healthy and fit is more important to you. Get over the idea that it's not fair. Get your joy from other areas of your life so it's not all about the next great meal.       

Are you prepared to say, "I'm not having what she's having," if what she's having sabotages your  plan?

Learn all the skills you'll need to be successful at resisting temptations and enjoying your life fully.    

Email Ellen at ellen@thoughtfulweightloss.com and learn what to do about What’s Eating You.

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com.

Copyright © 2010  Ellen N. Resnick, LCSW

Do you have a policy with weight loss provisions?

I’ve begun asking my clients to write up a business plan for their health and well being. The idea caught on. People seem excited to think about what it would take for their businesses to thrive. It was only natural to ask them to apply the same principles to their weight loss plans.
Jeanne, who works for an insurance company wrote the following plan for herself. She called it:
“The Life Extension Company”
Here’s a copy of her policy:
Quality of Life Assurance Policy
Section 1, Assuring Agreement
In consideration of the efforts expended now by the Assured, the company agrees to accrue the resulting health benefits and hold them in trust for future use by the Assured. Said benefits will include but not be limited to increased mobility, flexibility, confidence and self esteem.
Section 2, Efforts to be expended


The Assured agrees to the following:

• Lose 10% of current body weight by May 18, 2011.
• Stretch for a minimum of five (5) minutes per day.
• Take swimming classes a minimum of two (2) times per week.
• Walk briskly a minimum of fifteen (15) minutes per day.
• Avoid elevators and escalators in favor of stairs whenever possible or practical.
• Focus on proper posture at all times.
• Develop a strong core.
• Sleep restfully for seven (7) to eight (8) hours per night.
• Meditate on the benefits of following my weight loss plan once per day and when discouraged.
• Pray mindfully for a minimum of two (2) times per week.
• Re-read Judith Beck’s “Learn to Think Like a Thin Person” workbook.
• Spend quality time with my cat Stella every day.

Section 3, Exclusions
This policy does not prevent loss or damage due to sudden and/or accidental occurrences including but not limited to:

• Vehicular incidents
• Onset of heretofore unknown illness(es)
• Falling objects
• Black Holes and the like

What does your life assurance policy say?
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, http://www.thoughtfulweightloss.com/. You can email Ellen at ellen@thoughtfulweightloss.com.I’ve begun asking my clients to write up a business plan for their health and well being. The idea caught on. People seem excited to think about what it would take for their businesses to thrive. It was only natural to ask them to apply the same principles to their weight loss plans.
Jeanne, who works for an insurance company wrote the following plan for herself. She called it:
“The Life Extension Company”
Here’s a copy of her policy:
Quality of Life Assurance Policy
Section 1, Assuring Agreement
In consideration of the efforts expended now by the Assured, the company agrees to accrue the resulting health benefits and hold them in trust for future use by the Assured. Said benefits will include but not be limited to increased mobility, flexibility, confidence and self esteem.
Section 2, Efforts to be expended
The Assured agrees to the following:

• Lose 10% of current body weight by May 18, 2011.
• Stretch for a minimum of five (5) minutes per day.
• Take swimming classes a minimum of two (2) times per week.
• Walk briskly a minimum of fifteen (15) minutes per day.
• Avoid elevators and escalators in favor of stairs whenever possible or practical.
• Focus on proper posture at all times.
• Develop a strong core.
• Sleep restfully for seven (7) to eight (8) hours per night.
• Meditate on the benefits of following my weight loss plan once per day and when discouraged.
• Pray mindfully for a minimum of two (2) times per week.
• Re-read Judith Beck’s “Learn to Think Like a Thin Person” workbook.
• Spend quality time with my cat Stella every day.

Section 3, Exclusions
This policy does not prevent loss or damage due to sudden and/or accidental occurrences including but not limited to:

• Vehicular incidents
• Onset of heretofore unknown illness(es)
• Falling objects
• Black Holes and the like

What does your life assurance policy say?
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, http://www.thoughtfulweightloss.com/. You can email Ellen at ellen@thoughtfulweightloss.com.I’ve begun asking my clients to write up a business plan for their health and well being. The idea caught on. People seem excited to think about what it would take for their businesses to thrive. It was only natural to ask them to apply the same principles to their weight loss plans.
Jeanne, who works for an insurance company wrote the following plan for herself. She called it:
“The Life Extension Company”
Here’s a copy of her policy:
Quality of Life Assurance Policy
Section 1, Assuring Agreement
In consideration of the efforts expended now by the Assured, the company agrees to accrue the resulting health benefits and hold them in trust for future use by the Assured. Said benefits will include but not be limited to increased mobility, flexibility, confidence and self esteem.
Section 2, Efforts to be expended
The Assured agrees to the following:

• Lose 10% of current body weight by May 18, 2011.
• Stretch for a minimum of five (5) minutes per day.
• Take swimming classes a minimum of two (2) times per week.
• Walk briskly a minimum of fifteen (15) minutes per day.
• Avoid elevators and escalators in favor of stairs whenever possible or practical.
• Focus on proper posture at all times.
• Develop a strong core.
• Sleep restfully for seven (7) to eight (8) hours per night.
• Meditate on the benefits of following my weight loss plan once per day and when discouraged.
• Pray mindfully for a minimum of two (2) times per week.
• Re-read Judith Beck’s “Learn to Think Like a Thin Person” workbook.
• Spend quality time with my cat Stella every day.

Section 3, Exclusions
This policy does not prevent loss or damage due to sudden and/or accidental occurrences including but not limited to:

• Vehicular incidents
• Onset of heretofore unknown illness(es)
• Falling objects
• Black Holes and the like

What does your life assurance policy say?
Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, http://www.thoughtfulweightloss.com/. You can email Ellen at ellen@thoughtfulweightloss.com.

Tackle Super Bowl Snacking Like a Pro

Tackle Super Bowl snacking like a pro!

"Don't drop the ball on your diet"--  Mike Jacobsen

The guys have been strategizing all season to prepare to win. Are you ready for the big game Sunday?

My client, Donna, lost 150 pounds over the past two years. Here's her plan for Sunday:

"I am starting the day by doing the Kaiser 5K with a friend.  Then when I go to the SB party, I will be in a better mind set to make excellent choices!!!!  Whenever I go to parties I always bring food that I can eat."

Did you know the average person consumes 4200 calories on Super Bowl Sunday? It's the 2nd biggest food consumption day, second only to Thanksgiving.

So, what moves will you make to party responsibly?

·         Start with an intention.

·         What do you want the scale to say on Monday?

·         Be honest- are you the kind of person who can splurge "just this once" without falling off the wagon or regretting your choices?

·         Make the day more about enjoying time with family and friends and less about pizza, nachos, chicken wings and beer.

·         If you are going to drink, alternate beer with water.

·         Get a good workout in before the game.

·         Use half time to get some stretching in. You can still watch The Black Eyed Peas perform.

Here's a link to the top websites for healthier yet delicious snack alternatives to enjoy during the Super Bowl:
Click here to view

Now that you have a good strategy for your food, let's strategize a plan to keep from getting overly stressed out about the score. Did you know that highly stressful events can cause heart problems? Who would have thought that watching the Super Bowl can be included in the same list as an earthquake? Erin Allday wrote in the San Francisco Chronicle this week that it's not just our usual cadre of Super Bowl snacks that can result in heart problems, but the stress of major sporting events as well. It makes sense though--when you're under emotional stress, your body is flooded with adrenaline which can cause the heart to enlarge and blood vessels to constrict.

So what's your best play? Make a plan and follow it. Party responsibly-- drink and eat in moderation. Oh, and don't forget do some deep breathing--it could just save your life!

Ellen is a psychotherapist in private practice in San Francisco and Redwood City, California. She specializes in Cognitive Behavioral Therapy and incorporates the use of mindfulness into the treatment of depression, anxiety, and emotional overeating. She runs a holistic weight loss program called Center for Thoughtful Weight Loss, www.thoughtfulweightloss.com. You can email Ellen at ellen@thoughtfulweightloss.com.


Copyright © 2011 Ellen N. Resnick, LCSW