CHECK IN for Week 40: Food Raiser

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Checking in on Week 40’s Task of Food Raiser.

This week you are to be RAISING your awareness of you and FOOD by following guidelines set forth in the last post.

How is it going? Are you noticing anything about you, eating, food?

Even if you did the guidelines for a few meals and not a whole week, you may have noticed something.

Maybe you became more AWARE of…

  • how fast you eat,
  • that small bites taste as good as big bites,
  • how often you eating standing up,
  • being and feeling more satisfied,
  • feeling fuller sooner,
  • enjoying what you ate,
  • actually eating,
  • the food you ate.

Maybe you even noticed thoughts you had while eating…about food, about eating.

Whether we are aware of it our not, we have a thought before we eat.  –Dr. Judith Beck

Maybe you became more aware of how your body felt after you ate (or drank) a certain food.

As you become more conscious of your food choices, you’ll discover a growing awareness of the connection between what you eat and how well you feel.  –Rebecca Katz, The Longevity Kitchen

To be lighter and more loving, one must be more CONSCIOUS, more AWARE.

Loving habits and choices are CONSCIOUS, whether it is with food or other areas of your life.

So many of us use food and our bodies un-lovingly.  Raising your awareness can start the process of change–to habits you love and to treating your body lovingly.

With practice, learning to view eating as an act of self-love, rather than a source of anxiety or harm, can transform your relationship with food.  –Brandt Passalacqua

Share with others in the comments what you became more aware of doing this task.

Cheering You on to a Whole Conscious Loving Heart,





2018 Week 40: Food Raiser

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Week 40’s Task of 50 Weeks to a Lighter More Loving You is Food Raiser!

This time of year is full of festivities and food. Many people dread the holidays because  of the food–the calories, the weight gain, the horror of getting on the scale, falling off a diet, the inner battle to enjoy the food and be wise.

Personally, I like to eat!  Thanksgiving and Christmas meals are may favorites.  Anytime I have been on a diet, or even now as a clean eater, these favorite meals would cause a bit of anxiety.

I enjoy every bite of my holiday dinners, including the gravy and pumpkin pie, without feeling the need to head to the gym for a three-hour work out, or putting myself on some kind of diet before or after the holidays.   How?  By doing the following task often through out the year.

This week’s task is to FOOD RAISE!   Similar to Week 37: Shop Lift where the task was to LIFT your awareness of your SHOPPING habits. 

This task is to RAISE your awareness of how you interact with your FOOD.   Most specifically, how you eat, what you eat, where you eat, how long you eat, how mindful you are about eating. 

This week eat…

  1. Sitting down  (Don’t eat anything standing up this whole week…or notice how many times you do or are tempted to eat standing up.  Samples at the grocery store? Candy off of someones desk?)

  2. Use nice dinner ware, silverware, clothe napkins, even a tablecloth (get out that china or special dinnerware you save for guests)

  3. Light a candle

  4. Sit at a table instead of the kitchen counter

  5. No TV, radio, book, newspaper, or anything else that might be a distraction (if you have a family, see if you can try one meal in silence)

  6. Look at or smell your food before you eat it

  7. Take smaller bites than your norm

  8. Chew your food a couple extra times than your norm (meaning you might have to count your chews or be aware you chewed!)

  9. Put down your utensil or piece of food between each bite

  10. Look at the clock before you start eating and when you are finished.

This is not about dieting or eating less.  Again, it is about raising your awareness of you and your food.  There are so many things we do in life MINDLESSLY.  Eating is easily one of them as we need to do it and do it several times a day.

It doesn’t matter if this is a home cooked meal or McDonald’s, as long as you follow the guidelines above.

 Bon Appétit!

Cheering You on to a Whole Food Raised Heart,


CHECK IN for Week 39: Dread Locks

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Checking in on Week 39‘s task of Dread Locks.

The task was to list all the things you DREAD.

Things that LOCK you up in procrastination, avoidance, or a bad mood.

The list is of things you know you have to do and are necessary in your life, but cause you DREAD just to think about them.

How is that going?

Are you wondering the point of this task?

First, like anything you become more AWARE OF, as in recognizing and listing them, the power they have over you to LOCK you in procrastination, avoidance, a bad mood, or any other kind of DREAD, will decrease.

Second, is it time to do something about them?

If you look at your list, is there one or two you are ready to do something about?

You might want to ask yourself…

  • Is there an APP for that?
  • Would there be something, if I purchased it, that would make this easier?
  • Could someone else do it?
  • How could I make doing this task more delightful?
  • Is there some kind of limit or boundary I could set in regards to this task?

Is there an APP for that?

The younger generation, in some ways, if they are wise, will have streamed lined their life with APPS!  Us older folks may have to break out of old habits and take the time to learn and use an APP.  There is an APP for just about everything…from reminding you to get up and move every 20 minutes, to making grocery lists, to paying your bills.  (Tho I have yet to find one that will do the laundry or clean the toilet.)

Would there be something, if I purchased it, that would make this easier?

Maybe it would be an APP or a computer program; maybe a better mop or storage system; maybe a sprinkler system or a garage door opener; maybe a better appliance.  Something may have to go on your “wish list,” but is there anything that is on that list that you’ve been thinking about purchasing but have not, yet you know could instantly make that task easier?

Could someone else do it?

Delegating is one way to get rid of the dread!   Many of us won’t because we want things done our way or in the “correct” way (which is often our way!). Done is really better than perfect on most things.

Do you need to set aside time to teach someone in your family how to do a task? Could you pay someone else to do the dread? Things such as taxes, cleaning, or yard work?

How could I make doing this task more delightful?

One of my dreads, which no one else can do for me, is the yearly Doctor appointments. When I plan those, I also plan to do something after that I love, like going for coffee and reading a book, or lighting candles and taking a bath.

I turn on music to clean my house and cook, neither of which is a top favorite task.  What can you do to make a dreaded task fun, rewarding, more delight-filled?

Is there some kind of limit or boundary I could set  in regards to that task?

Maybe you limit the time you spend on the task, such as 15 minutes per week filing. Breaking down big tasks into smaller bites can help a lot.  And who says you have to clean your house all in one day?  Maybe one day you do the bathrooms and the next the floors.

Meal planning and cooking were dreadful until I limited the number of meals I planned each week, decided on one day to find the meals and make a grocery list, and another day to do the shopping.  It helped, also, to say I only wanted to cook things with 5 ingredients or less.  I’ve known people who make it a family activity to cook a weeks worth,and even a months worth,of meals in one day.

A Lighter More Loving You may take money, like hiring someone to do something or purchasing something that makes something easier.

Most often, however, it takes time. 

  • Time to think about the ways something might be more peaceful or simpler. 

  • Time to sit and plan.

  • Time to learn something new.

  • Time to put it into action.

Look at your list. Pick one or two of your DREADS. Take them through the above questions and see if there are ways you can simplify, have more peace, create more ease and UNLOCK these tasks.

Cheering You onto a Whole Unlocking the Dread Locks Heart,




2018 Week 39: Dread Locks

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Week 39’s Task of 50 Weeks to a Lighter More Loving You is Dread Locks.

I often wonder how many people were inspired to dreadlock their hair after Johnny Depp’s coiffure in Pirates of the Caribbean.    Unfortunately, if you have wanted to try dreadlocks, this isn’t the week for that…though feel free to do so.  If you are worried I’m going to ask you to dreadlock your hair, no fear, I’m not.

This week, get out your journal and write down everything you DREAD. 

Things that LOCK you up in procrastination, avoidance or a bad mood. 

Maybe these things give you anxiety or frustration.

The things that make you go…

  • UGH!
  • Do I have to!!??
  • I’d rather eat nails than do that!

List things you know you have to do and are necessary in your life but cause you DREAD just to think about them.  

Things like…

  • paying bills
  • grocery shopping
  • planning or making meals
  • laundry
  • cleaning
  • yard work
  • car maintenance
  • taxes
  • finding or dealing with insurance
  • filing
  • de-cluttering
  • exercise
  • good nutrition
  • travel packing
  • yearly Dr. visits
  • etc.

For right now, just list them.  Feel free to share some of you Dread Locks in the comments.

Cheering You on to a Whole Dread Lock List Heart,