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

A New Year’s resolution is something that goes in one year and out the other

“A New Year’s resolution is something that goes in one year and out the other”–Anonymous

New Year’s Resolutions often fade into the background by the end of January. It seems diets are the same way. Lots of excitement week one, and then back to old habits soon thereafter. I think it’s because they come from “I should” statements instead of “I want to’s”.
Lifestyle changes are different. They are born out of our values-what’s important to us at the core. So I have started asking my clients to make a list called the ‘what’s to my advantage list’. Simply put, it’s about stating your intentions, or the vision you have of the life you want to be living. Intentions are about this very moment…not a goal for the future.
Here’s one list that I hope will inspire you to write your own:
In 2012 it’s to my advantage to…

• Be healthy in body, mind and soul
• Eat for enjoyment and fuel; however, not for entertainment, denial, distraction, sadness or because it’s still there
• Stand and sit straight & tall
• Have a strong core: physically, mentally and spiritually
• Choose activity over passivity
• Develop and choose soothing, healthy ways to relax
• Pray
• Meditate
• Contemplate
• Get sufficient, restful sleep
• Have a tidy house; therefore, a workable routine for chores
• Acknowledge my feelings
• Be kind in general and especially to myself
• Be wise
• Be helpful
• Be mindful
• Honor my family
• Cultivate and cherish friends
• Be faithful yet flexible
• Be a good listener
• Be patient without acquiescence
• Speak my mind when it improves the silence; hold my tongue if it doesn’t
• Have a cat

Add some energy and focus to your intentions by posting your list in places you will look at multiple times per day–on purpose. Just having a list on a piece of paper isn’t enough. Get creative with it–Make a vision board, with pictures of you the way you want to look and feel when you are living your intentions. Do your best in each and every moment. At first, you may need to “act as if”. That’s ok—theater can be fun!
In January, we’ll address more actions to take to keep your intentions alive.
Wake up each day and treat it like New Years!
Wishing you and your families a happy, healthy and visionary New Year!

About Ellen N. Resnick, LCSW (Psychotherapist)

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 Ellen is also a skilled couples' therapist. Ellen’s interest in behavior change grew out of her work with people with diabetes in 1990 at California Pacific Medical Center. Ellen is an Assistant Clinical Professor in the department of psychiatry at UCSF where she worked from 1995-2003 specializing in women’s mental health issues and brief treatment. She ran the Cognitive Behavioral therapy group program for women with depression. Ellen continues to supervise psychiatry residents at UCSF. She lectures extensively in the Bay Area. Feel free to email Ellen at Ellen@thoughtfulweightloss.com

      

 

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Beating the Binge: Who’s in control?

According to the National Eating Disorders Association, about 1-5% of Americans binge eat, a disorder characterized by recurrent overeating episodes and loss of control over eating. You know, like when you start out saying, “I’m going to have a muffin;” and two hours later you’ve had four of them, plus a pint of chocolate mint ice cream and a big bag of sour cream and onion chips. Then the guilt, shame, anger and sadness kick in. “I can’t believe I did that- I am such a loser.” You probably vow never to do this again, and sadly, repeat the experience the following night. The distress you feel about your weight or shape is much like the regret an alcoholic experiences after a night of binge drinking. It’s the loss of control that distinguishes binge eating from simply overeating.
Last week Marty, the Healthywage coach, suggested some helpful questions to help determine if you’re a binge eater (see 10/26 blog). He used the guidelines from Overeater’s Anonymous (OA). This model of treatment is called the addiction model of binge eating.
Experts are split as to whether binge eating really is an addiction similar to alcoholism. Healy reports in an LA Times article dated 11/23/09 that brain imaging studies show significant overlap between the brain circuits activated by a drug addict’s “craving” and those of a binge eater pondering an eating jag.
On the other side of the debate, Steven Wonderlich, a University of North Dakota eating specialist, cautions that the brain’s reward circuitry is complex, involved in many behaviors including but not limited to pathological craving. Therefore, we need more research before making this connection conclusive.
What we DO know for certain is that people who binge eat often experience other problems such as anxiety, depression, and relationship issues. Because of these co-existing issues, the treatment is often done by a team of experts including a psychotherapist, psychiatrist, and nutritionist.
Goals for treatment:
1. To normalize eating by sticking to regularly scheduled meals and snacks throughout the day in appropriate portion sizes.
2. To improve emotional well-being by treating the underlying anxiety, depression, shame, poor self-image, self-disgust, and other negative emotions.
3. When necessary, to lose weight.
4. To learn behavioral maintenance strategies once you’ve reached goal weight.
Types of therapies used to treat binge eating:

• Cognitive Behavioral Therapy

CBT looks at how your thoughts influence your mood and resulting food related behaviors. The questions: “What am I thinking? ’What am I feeling?” and “What is it I REALLY need right now?” guide this treatment approach. You learn to talk back to sabotaging thoughts with accurate and healthy responses. Sabotaging thought: “I had a fight with my best friend. I was so upset I couldn’t stop eating the apple pie until it was gone. I don’t even remember eating it all.” Helpful response: “I need to calm down and figure out how to resolve what happened between us. Bingeing on pie will not help mend the friendship and will only make me feel worse about myself.”

• Interpersonal Therapy

IPT for binge eating is based on the idea that binge eating occurs in the context of specific social and interpersonal problems. IPT helps a person face and heal what are called role disputes– when you and at least one significant person in your life have differing expectations of your relationship. IPT also teaches assertiveness skills dealing with how to express and manage grief and role transitions, i.e., loss of a job or relationship. The theory is that you will not use food for comfort if you develop these skills to handle your stressors.

• Dialectical Behavior Therapy

DBT is a comprehensive treatment program based on cognitive and behavioral principles and complemented by the use of acceptance-based strategies derived primarily from Zen Buddhism. DBT teaches you skills to tolerate distress, regulate your emotions, and improve your relationships with others. These skills can reduce the desire to binge eat.
These treatments are sometimes combined with medications such as antidepressants and/or Topomax, an anticonvulsant drug used to reduce binge eating episodes.
Although the treatment options available for binge eating vary, the essential components are to address the underlying thoughts and emotions that trigger your unhealthy relationship with food.

Which method seems best for you?

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
Copyright © 2010 Ellen N. Resnick, LCSW