Diet Rehab: 28 Days to Finally Stop Craving the Foods That Make You Fat (33 page)
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Authors: Mike Dow,Antonia Blyth
BOOK: Diet Rehab: 28 Days to Finally Stop Craving the Foods That Make You Fat
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Finally, beware the pitfall foods in disguise—foods that appear healthy but are really loaded with sugar, starch, fat, or salt. Check out the following list:
Choosing to commit to something
when you’re ready
ensures that this change is coming from the most important place: you. The best predictor for success is your
willingness
to change. When you are truly ready to make a change in your life, then it’s time to manifest the health and happiness you’ve been longing for.
when you’re ready
ensures that this change is coming from the most important place: you. The best predictor for success is your
willingness
to change. When you are truly ready to make a change in your life, then it’s time to manifest the health and happiness you’ve been longing for.
Goals that are made in public are more likely to be kept than goals made in private. So it’s time to go beyond the resolutions you make to yourself in your head—the same resolutions that aren’t likely to be kept. Make your journey public. Tell your significant other, friend, 12-step sponsor, trainer, or health care professional, and have them sign this contract with you. You’ll be making a binding promise to the most important person in this agreement—you—and it’s a simple way to keep yourself accountable and get the support you will need on this journey.
Here’s your Diet Rehab contract:
I’ve identified that my pitfall mantra is: _________________________________________________________________________________________________________
And the mantra that I’d like to have is: ________________________________________ _______________________________________________________________________
The best thing about having this new mantra will be: ___________________________ _______________________________________________________________________
I would rate my willingness to make a change on a scale of 0 to 10 (with 0 being not willing to lift a finger and 10 being willing to do whatever it takes): _______________
My current weight: _______________
My goal weight: _______________
(Set yourself an achievable weight-loss goal for the 28-day period of Diet Rehab. This might be anything from two to ten pounds. Remember, setting achievable goals is one of the ways to avoid pitfall styles of thinking.)
I, (
your name
) ________________, am committed to following Diet Rehab for
twenty-eight
days. I will eat booster foods and fill my life with booster activities that will change my mantra. I will actively change any obsessive, emotional, or compulsive eating using the tools I now have. Embarking on this journey means that I am affirming my own self-worth, and I am willing to let my behaviors and choices help support this belief.
your name
) ________________, am committed to following Diet Rehab for
twenty-eight
days. I will eat booster foods and fill my life with booster activities that will change my mantra. I will actively change any obsessive, emotional, or compulsive eating using the tools I now have. Embarking on this journey means that I am affirming my own self-worth, and I am willing to let my behaviors and choices help support this belief.
Below you’ll find a sample serotonin deficient, dopamine deficient, and dual deficiency food journal for each week.
SAMPLE WEEK 1
Serotonin-Deficient Food Journal
Circle your serotonin booster meal or snack (they are in italics and boldface).
Breakfast:
sugary cereal with milk, croissant, orange juice, coffee with sugar and cream
sugary cereal with milk, croissant, orange juice, coffee with sugar and cream
Lunch:
2 pieces of garlic bread, spaghetti in marinara sauce, 2 sodas
2 pieces of garlic bread, spaghetti in marinara sauce, 2 sodas
Dinner:
dinner salad made with romaine lettuce, tomatoes in balsamic vinaigrette, 1 cup of brown rice, 1 breast of grilled chicken with fresh rosemary, thyme, and black pepper, 2 glasses of sparkling water
dinner salad made with romaine lettuce, tomatoes in balsamic vinaigrette, 1 cup of brown rice, 1 breast of grilled chicken with fresh rosemary, thyme, and black pepper, 2 glasses of sparkling water
Snack (optional):
king-size candy bar, soda
king-size candy bar, soda
Snack (optional):
chips, water
chips, water
Snack (optional):
2 cups of chocolate ice cream
2 cups of chocolate ice cream
Booster activity:
took a 10-minute walk in the afternoon when I was feeling stressed
took a 10-minute walk in the afternoon when I was feeling stressed
SAMPLE WEEK 2
Serotonin-Deficient Food Journal
Circle your serotonin booster meals or snacks (they are in italics and boldface).
Breakfast:
whole milk latte, muffin
whole milk latte, muffin
Lunch:
brown rice bowl with sliced steamed carrots, broccoli, and grilled black sole with low-sodium soy sauce, green tea
brown rice bowl with sliced steamed carrots, broccoli, and grilled black sole with low-sodium soy sauce, green tea
Dinner:
club sandwich, fries, sweetened iced tea
club sandwich, fries, sweetened iced tea
Snack (optional):
candy
candy
Snack (optional):
protein bar, decaf coffee with skim milk
protein bar, decaf coffee with skim milk
Snack (optional):
pretzels
pretzels
Booster activity 1:
meditated for five minutes in the morning
meditated for five minutes in the morning
Booster activity 2:
challenged myself by saying hello to a stranger in the elevator when I was going to work
challenged myself by saying hello to a stranger in the elevator when I was going to work
SAMPLE WEEK 3
Serotonin-Deficient Food Journal
Circle your maximum of 3 servings of pitfall foods (they are in italics and boldface).
Breakfast:
whole pear, instant oatmeal with stevia, hot white tea
whole pear, instant oatmeal with stevia, hot white tea
Lunch:
2 pieces of pepperoni pizza (2),
green salad with low-fat Italian dressing, water
2 pieces of pepperoni pizza (2),
green salad with low-fat Italian dressing, water
Dinner:
high-fiber pasta with marinara sauce, grilled chicken, and red bell peppers, sparkling water
high-fiber pasta with marinara sauce, grilled chicken, and red bell peppers, sparkling water
Snack (optional):
baby carrots with hummus, hot water with lemon
baby carrots with hummus, hot water with lemon
Snack (optional):
small bag of chips (1)
small bag of chips (1)
Snack (optional):
none
none
Booster activity 1:
sent a nice e-mail telling a friend how much I appreciate him
sent a nice e-mail telling a friend how much I appreciate him
Booster activity 2:
prayed and gave thanks for things I was grateful for today
prayed and gave thanks for things I was grateful for today
Booster activity 3:
took a nap in the sun for twenty minutes
took a nap in the sun for twenty minutes
SAMPLE WEEK 4
Serotonin-Deficient Food Journal
Circle your maximum of 2 servings of pitfall foods (they are in italics and boldface).
Breakfast:
high-fiber granola bar, whole orange, green tea
high-fiber granola bar, whole orange, green tea
Lunch:
grilled chicken Caesar salad, no croutons, with low-fat dressing, sparkling water
grilled chicken Caesar salad, no croutons, with low-fat dressing, sparkling water
Dinner:
grilled tilapia, steamed green beans, ½ cup brown rice
grilled tilapia, steamed green beans, ½ cup brown rice
Snack (optional):
fruit snacks (1)
fruit snacks (1)
Snack (optional):
bowl of low-sodium vegetable soup
bowl of low-sodium vegetable soup
Snack (optional):
small bag of chips (1)
small bag of chips (1)
Booster activity 1:
cuddled with my dog for ten minutes before work
cuddled with my dog for ten minutes before work
Booster activity 2:
cleaned my closet
cleaned my closet
Booster activity 3:
took a thirty-minute walk after dinner
took a thirty-minute walk after dinner
Booster activity 4:
went to my ceramics class
went to my ceramics class
SAMPLE WEEK 1
Dopamine-Deficient Food Journal
Circle your dopamine booster meal or snack (they are in italics and boldface).
Breakfast:
sausage, white toast with peanut butter, orange juice, 2 cups of coffee with nondairy creamer
sausage, white toast with peanut butter, orange juice, 2 cups of coffee with nondairy creamer
Lunch:
cheeseburger, fries, diet soda
cheeseburger, fries, diet soda
Dinner:
high-protein pasta with grilled shrimp, asparagus, and broccoli in marinara sauce, green tea, fat-free Greek yogurt with organic frozen blueberries
high-protein pasta with grilled shrimp, asparagus, and broccoli in marinara sauce, green tea, fat-free Greek yogurt with organic frozen blueberries
Snack (optional):
chips, diet soda
chips, diet soda
Snack (optional):
milk chocolate
milk chocolate
Snack (optional):
chocolate muffin
chocolate muffin
Booster activity:
lifted weights for forty minutes
lifted weights for forty minutes
SAMPLE WEEK 2
Dopamine-Deficient Food Journal
Circle your dopamine booster meals or snacks (they are in italics and boldface).
Breakfast:
low-fat plain Greek yogurt with frozen raspberries, coffee with low-fat milk
low-fat plain Greek yogurt with frozen raspberries, coffee with low-fat milk
Lunch:
shrimp fried rice, 2 egg rolls, white rice with soy sauce, soda
shrimp fried rice, 2 egg rolls, white rice with soy sauce, soda
Dinner:
fried chicken, biscuits with gravy, corn on the cob with butter, water
fried chicken, biscuits with gravy, corn on the cob with butter, water
Snack (optional):
protein bar
protein bar
Snack (optional):
2 candy bars
2 candy bars
Snack (optional):
large bag of chips, frozen coffee beverage with whole milk, sugar
large bag of chips, frozen coffee beverage with whole milk, sugar
Booster activity 1:
went to an Overeaters Anonymous meeting for the first time
went to an Overeaters Anonymous meeting for the first time
Booster activity 2:
played fetch with my dog for twenty minutes
played fetch with my dog for twenty minutes
SAMPLE WEEK 3
Dopamine-Deficient Food Journal
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