To make your life as simple as possible, I’ve designed this chapter as a reference guide for addressing common issues that you may encounter on your journey to better health. Included on the following pages are two charts of affirmations, along with other tips and exercises, to increase your awareness and help you move through your feelings, both mental and physical. Following these charts are suggestions for healthy snack options, finding health-friendly fast food when you are stuck with limited choices, and other important solutions.
You can’t stop yawning, your muscles are sore, you have no energy, or you want to nosh on some nachos but you’re trying to follow your eating plan. Sometimes a nap or a snack is your answer, but other times something less obvious might be going on. Look to your mind and body; both contain clues about what you really need. When you can name the emotion or physical symptom you are feeling, it raises your awareness, which is the first step to finding relief. Affirmations work. Repeat those suggested in the middle column a couple of times a day. Write them on sticky notes and put them in a place you frequently pass by. Then move to the third column and do the suggested exercises. Sometimes the exercises or affirmations might not make immediate sense or seem to fail to relate to the feeling or issue at hand. This is not a mistake. These exercises are meant to tap into your subconscious; they don’t require a full explanation to work.
How to Read Your Body’s Signals | ||
Feeling | Affirmation | Exercise (mindset, move, or meal) |
Angry, resentful, agitated, frustrated, irritated, annoyed | “I disengage from judging. I can’t change others. I let go and experience life in the now. I deserve to enjoy this moment. | It’s normal to be angry from time to time, but it’s not healthy to hold on to it for long periods of time. Use the Punching Bag exercise to let it all out. Do for five minutes without stopping. |
Anxious, stressed, tense | “I move forward in life with ease. My path opens up and is made clear.” | Get in five minutes of cardio to burn excess energy. Do Towel Circles and Knee Bounces. |
Bored | “I am thankful for all the things I can do. Opportunities come to me from every direction. I am a very creative person.” | Ask yourself, what do you want to see more of in your life? Then do something productive or helpful. Even cleaning out a drawer, taking a drive, or walking around the block will jolt you out of this feeling of self-pity. |
Competitive | “I love to win, but it is also okay to let others win. Life is full of balance. I like to challenge myself and not others.” | Pick an activity that you are not terribly skilled at, and do it with someone who is much better at it than you are. Practice being okay with that. |
Controlled, manipulated | “I am my own being. I have boundaries, and I can do what I want whenever I want to do it.” | Stand in front of a full-length mirror and say, “I am the boss of me. If I don’t feel comfortable doing something, I don’t have to do it, and I don’t have to explain why.” |
Confused, doubtful, unsure | “I like what I see in the mirror. I have a perfectly working mind and body. I have clarity.” | Practice corpse pose: Lie on your back with your arms at your sides, palms up, and your legs extended. Look straight up and focus on your breathing. Scan your body and allow yourself to completely relax, letting gravity melt all tension. Focus on clarity. |
Distracted, preoccupied | “I think and act clearly in the present moment. Life happens at its own pace. I accept that I can only do what is in front of me now in this present moment.” | Say the alphabet out loud backward. Then start at 100 and keep subtracting 3 until you get to 1. Say the numbers out loud. |
Fatigued, exhausted, sleepy | “I sleep perfectly well. I wake up feeling refreshed and energized and with an abundance of energy to accomplish my many goals. I am motivated.” | Take a short power nap of no more than thirty minutes. If you haven’t had coffee and you want some but also feel like a siesta is in order, drink your java right before your snooze. When you wake up, you’ll be refreshed and the caffeine will just be kicking in. |
Fearful, worried | “Worry wastes my time unnecessarily. I am not the puppet master and I never will be. Everything works out according to divine order.” | Grab a pen and paper and write for five minutes without stopping. Don’t worry about grammar or punctuation. Let it flow. Focus on getting all worry and fear out of your head and onto the paper. Leave it there. |
Grieving | “It is okay to feel loss. It is going to take time to feel better. I am going to allow myself to go through the stages. There is no time limit.” | Allow yourself to sit quietly and reflect on your life and on the connection that is no longer there. Breathe fully throughout. Remember how short life is and think of positive ways that you would like to move forward. |
Hurt, wronged | “Life is not meant to be fair. I am not the judge; I am only responsible for my own actions. I move forward as the loving person I am.” | Close your eyes, take a deep breath, and send love to all the children around the world who are looking for opportunities and trying to better their lives. Send them blessings. |
Impatient, impulsive | “Everything happens at the right time. I allow myself to relax and let go. It is okay not to have everything right when I need it. I am a very patient person.” | With your right index finger, start at the top middle of your head and run your finger down the left side along your entire body. Once you get to where you can’t go any farther, switch to your left index finger. Do it once in each direction. |
Jealous, envious | “I find new sources of positive energy within myself. I am enough just being me.” | Write down two goals and two action steps to better your life. Take those two steps even if you are afraid. Get out of your head and “just do it.” |
Lethargic, lazy | “I exhibit dedication and diligence. I am going to put in the time and effort to accomplish the goals that are important to me.” | Practice Hippie. it is best to put your head below your heart and get the blood flowing by hanging down. As long as you’re not feeling ill or you don’t have a fever, a brisk twenty-minute walk might be just the ticket to rev up your energy. |
Lonely, alone, isolated | “I will brighten my day by reaching out to someone, and I will also take pleasure when I have times of solitude. It is valuable time to self-reflect and explore my talents. The more I do this, the more I have to offer.” | Find a social event, book club, bowling league, or library event that you can join to get out and meet like-minded people. Everyone i know wants to make another friend. |
Numb, lifeless, shut down | “I have a sensitive palate. I taste and feel everything. I am alive and living my life to the fullest.” | it is time to let go. Treat yourself to a massage, even a foot massage if you don’t have time for a full body massage. |
Pitiful, self-pitying | “People care about me in their own unique way. I accept responsibility for my choices and where I am in life. I move forward now with ease.” | No one likes to be around someone who is full of self-pity. it is time to attract different results. Be the person you want to meet. List two action steps you will take. Stop the pity party and implement. |
Restless | “I feel at ease in my body. I get stronger and stronger day by day.” | Drink a tall glass of water and sit in a comfortable chair. Take slow, long, deep breaths for five minutes. With each inhale and exhale, focus more on melting into the chair, and let gravity work to naturally help you relax. |
Sad, unhappy, weepy | “It is okay to be sad. I allow myself to fully experience the feeling. It will go away shortly.” | Use a timer and give the biggest smile you can for one minute without stopping. Then call someone you really care about but haven’t talked to in a while and see how he or she is doing. Talk about them, not you. |
Self-centered, conceited, vain | “I am filled with love and affection. I can learn from others, and they can learn from me. Life is a two-way street.” | Call two people and ask them about their lives. Ask what they are doing, and check in to see if they need help with anything. |
Though the solutions here are extremely effective at releasing muscle tension and stress caused by muscle imbalance, they are not intended to fix all physical problems. If you don’t find relief, make sure to schedule a medical appointment to pinpoint the issue and other possible solutions. Do only what feels comfortable and provides relief. If any move causes further discomfort, stop immediately and consult your physician.
How to Read Your Body’s Condition | ||
Condition | Affirmation | Exercise |
Achy | “I can slow down and still get ahead in life. I don’t have to mentally push myself all the time.” | Grab a piece of paper and write for five minutes without stopping. Get it out. Ask yourself what is really bothering you and what you really want in life. |
Ankle tightness | “I am flexible. Tension serves no purpose whatsoever. I can allow my feet to take me wherever I want to go.” | Do ankle circles, five times in each direction. Lead with your toe and get as wide a range as possible. |
Back tension | “I am worthy of the best. I let go of unhealed injuries. I am supported by others and by the universe.” | Lower back Middle back One Arm Half-Butterfly Stretch Upper back |
Calf tension | “I can easily support myself. I lift others up easily. I believe in abundance.” | |
Cough | “I don’t need to act out to be heard. Words flow out of my mouth with clarity and confidence.” | |
Fever | “I allow my body to regulate and use its healing powers. I don’t need to control everything all the time. I trust others. I can let go and allow them to take over.” | Allow yourself to relax and take a nap. Think of two nice things you can do for yourself. Do them after your nap. |
Headache | “My mind works perfectly and I think clearly. I create most of the tension in my life, and I can just as easily uncreate it. Tension is usually the result of thoughts. I easily throw all my unnecessary tension in the trash.” | Hippie Twist |
Hip tightness | “I am balanced and centered. I can easily move forward, backward, or side to side.” | |
Knee tightness | “I can reach higher than I ever thought possible. I spring forward without question.” | |
Nausea | “It is okay to be unsettled. I find comfort in uncomfortable situations. I am relaxed and at ease.” | Write down what you have eaten in the past twelve hours. Analyze it and figure out what is bothering you. Learn from your food choices and use the knowledge to eat intelligently. |
Neck tension | “There are many roads in life. I see life from many angles and perspectives.” | |
Shoulder tension | “I can easily handle all the issues I carry around with me. After handling them one by one with divine guidance, I let them all go.” | Arm Rolls |
Sore muscles | “I worked hard to get these sore muscles. I will give them the time they need to repair themselves.” | Do the stretches from the workouts insert that match the sore body part. |
Sore throat | “There are germs everywhere, but that is okay, because I don’t pick them up. I am perfectly healthy.” | Practice restraint of pen and tongue. Don’t feel the need to share every thought in your head. Speak only when necessary and use your words sparingly and intelligently. |
Stomachache, indigestion | “My digestive system works perfectly. I only eat what is right and healthy for my body. I process food easily and swiftly.” | How much water have you had in the past twenty-four hours? Fiber? On a scale from 1 to 10, how healthy has your eating been over the past day? You created this stomachache; now figure out a way to get rid of it. |
You are always better off making your own food at home over going out to eat, but I realize that there are times when you may not have that option, and there’s no reason for your nutrition to suffer. Since you won’t find many whole grains at these venues, plenty of fats and sugars, make an extra effort to ramp up your fiber and tone down fats and sugars for the remainder of the day. After reviewing the nutrient information at the following fast food restaurants, I’ve provided my take on what to order:
Restaurant | Item | Nutrient Information |
Arby’s | Roast chopped farmhouse salad with light italian dressing Junior turkey and cheese sandwich (from kids’ menu) and chopped side salad | 290 calories, 11g fat, 27g carbs, 2g fiber, 6g sugars, 22g protein 250 calories, 14g fat, 10g carbs, 3g fiber, 6g sugars, 23g protein |
Burger King | Tendergrill chicken sandwich (no mayo) BK veggie burger (no mayo) | 320 calories, 5g fat, 38g carbs, 2g fiber, 6g sugars, 31g protein 320 calories, 8g fat, 43g carbs, 5g fiber, 9g sugars, 21g protein |
Chipotle | 3 soft corn tacos with barbacoa (braised beef), lettuce, and fresh tomato salsa Salad with black beans, brown rice, fajita vegetables, and fresh tomato salsa | 395 calories, 7g fat, 51g carbs, 7.5g fiber, sugars 3g, 28g protein 370 calories, 8.5g fat, 64g carbs, 17g fiber, 7.5g sugars, 13.5g protein |
Jack in the Box | Breakfast: Egg white and turkey sandwich Jr. Jack Lunch: Grilled chicken salad with low-fat balsamic vinaigrette dressing (without croutons) | 324 calories, 15g fat, 33g carbs, 2g fiber, 6g sugars, 14g protein 274 calories, 11g fat, 18g carbs, 4g fiber, 9g sugars, 28g protein |
KFC | Grilled chicken breast with green beans and corn on the cob Grilled thigh and coleslaw | 315 calories, 7.5g fat, 20g carbs, 4g fiber, 4g sugars, 43g protein 340 calories, 20g fat, 19g carbs, 3g fiber, 14g sugars, 20g protein |
McDonald’s | Breakfast: Egg white delight McMuffin (hold the margarine) Lunch: Grilled chicken classic sandwich (hold the mayo, ask for mustard, lettuce, and tomato), and a side salad, with low-fat balsamic vinaigrette Southwest salad with grilled chicken and lime (hold the tortilla strips) | 230 calories, 5g fat, 30g carbs, 4g fiber, 3g sugars, 18g protein 350 calories, 6g fat, 48g carbs, 4g fiber, 13g sugars, 28g protein 250 calories, 7g fat, 24g carbs, 6g fiber, 10g sugars, 26g protein |
Panera Bread | Breakfast: Steel cut oatmeal with summer blueberries and granola Lunch: Classic salad with chicken (half portion), reduced fat balsamic vinaigrette, and a cup of low-fat black bean soup Smoked turkey breast sandwich on wheat (half portion) with low-fat garden vegetable with pesto | 350 calories, 9g fat, 62g carbs, 8g fiber, 22g sugars, 7g protein 380 calories, 13g fat, 50g carbs, 8g fiber, 14g sugars, 23g protein 360 calories, 7g fat, 58g carbs, 13g fiber, 7g sugars, 20g protein |
Starbucks | Breakfast: 2 classic whole-grain oatmeals Spinach and feta breakfast wrap Lunch: Zesty chicken and black bean salad bowl Chicken and hummus bistro box Snack: Seasonal harvest fruit blend | 320 calories, 5g fat, 56g carbs, 8g fiber, 0g sugars, 10g protein 290 calories, 10g fat, 33g carbs, 6g fiber, 4g sugars, 19g protein 360 calories, 15g fat, 38g carbs, 8g fiber, 9g sugars, 19g protein 270 calories, 7g fat, 29g carbs, 4g fiber, 3g sugars, 20g protein 90 calories, 0g fat, 24g carbs, 4g fiber, 19g sugars, 1g protein |
Starbucks | Drinks: Any Tazo tea, unsweetened Black, passion or green iced tea, unsweetened Iced or hot coffee, unsweetened You can ask for a splash of soymilk (about 2 tablespoons) in your beverage, if you have no allergic reaction to soy. | 0 calories 0 calories 0 calories 16 calories, 0.5g fat, 2.1g carbs, 0g fiber, 1.5g sugars, 0.9g protein |
Subway | 6-inch oven-roasted chicken on nine-grain wheat, with mustard, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes 6-inch turkey breast and provolone on nine-grain wheat, with mustard, cucumbers, green peppers, lettuce, red onions, spinach, and tomatoes Salad of lettuce, spinach, cucumbers, green peppers, red onions, and avocado, topped with turkey, or oven-roasted chicken and natural cheddar Dressing: vinegar, salt, and pepper | 250 calories, 13g fat, 18g carbs, 8g fiber, 6g sugars, 18g protein 320 calories, 5g fat, 48g carbs, 6g fiber, 8g sugars, 23g protein 320 calories, 5g fat, 47g carbs, 5g fiber, 7g sugars, 22g protein |
Taco Bell | 2 fresco chicken soft tacos, and a side of black beans fresco burrito supreme—steak | 350 calories, 9g fat, 48g carbs, 6g fiber, 4g sugars, 19g protein 360 calories, 8.5g fat, 44g carbs, 9g fiber, 5g sugars, 24g protein |
Wendy’s | Asian cashew chicken salad with light spicy Asian chili vinaigrette Grilled chicken sandwich on a regular bun with Asiago cheese, lettuce, tomato, and onion (no sauce) | 255 calories, 5g fat, 21g carbs, 5g fiber, 11g sugars, 33g protein 330 calories, 6.5g fat, 27g carbs, 1g fiber, 4g sugars, 34g protein |
When it comes to proper portion sizes, a visual is worth a thousand words. Plus, lugging around a food scale, measuring cups, teaspoons, and tablespoons just isn’t realistic. Here are some ideas to help you stick to proper portions.
When you are building lunches and dinners, load half your plate with vegetables and split the other half between protein and whole grains.
1 cup: baseball
½ cup: lightbulb
2 tablespoons: Ping-Pong or golf ball
1 tablespoon: your whole thumb
1 teaspoon: tip of your thumb
Poultry, red meat, tofu: a 3-ounce serving is the size of a deck of cards
Fish: a 3-ounce serving is about the size of a checkbook
Lunch meat: a 1-ounce serving is about the size of a DVD (look for all-natural and nitrate-free)
Cheese: two dice equal about 1 ounce
Butter, mayo, or oil: bet on a poker chip for about 1 tablespoon (or use the thumb example above)
Peanut butter, hummus: a golf-ball-size serving equals 2 tablespoons
Instant portion control. Another good strategy is to use salad plates instead of dinner plates when sitting down for a meal. You can avoid seconds by serving proper portions (portion sizes are listed in chapter 10) and then putting the rest of the food away.
The purpose of eating between meals is to keep your blood sugar, energy levels, and willpower running smoothly. Aim to eat snacks about two and a half to three hours after your last meal, and portion out 100 to 200 calories, which is just enough to keep you going but not so much that it will throw off your next meal. Best choices for snacks are fruit (to be eaten solo) or a small handful of nuts, which are extremely nutrient dense. Below you’ll find a great list with suggested portion sizes within the 100–200 calorie range. Keep a fresh supply of some suggested snacks at work, in your car, and in your purse, bag, or briefcase. Print out this list and keep it with you. The next time you go to the store, you’ll have plenty of handy ideas within reach, and you’ll be able to choose items you haven’t had in a while.
Serving size: one small handful or ¼ cup
apple
apricot
banana
cranberries
dried goji berries
figs
mango
papaya
peach
raisins
Fresh fruit makes a perfect snack for energy slumps.
apple, 1 medium
avocado, ½ medium
banana, 1 small
blackberries, 1 cup
blueberries, 1 cup
cantaloupe, ¼ wedge
figs, 4 small fresh
grapefruit, ½ medium
green or red grapes, 16
guava, ½ cup diced
honeydew, ¼ wedge
kiwi, 1 large
mango, ½ cup diced
nectarine, 1 medium
orange, 1 medium
peach, 1 medium
pear, 1 small
raspberries, 1 cup
strawberries, 1 cup
tangerines, 2 small
watermelon, 6 balls
Nuts
A 1-ounce or 28-gram serving size per day (about the amount that fits in the palm of your hand).
Ounce for ounce, the protein content of nuts is comparable to meat. Go for raw nuts rather than salted, chocolate covered, honey roasted, or candy coated. Make sure the products you buy are all natural and don’t contain any partially hydrogenated fats.
almonds
Brazil nuts
cashews
hazelnuts
macadamias*
pecans
pili nuts
pistachios
walnuts
*Keep in mind that macadamias have about 202 calories per ounce, so once you have your palm full, take off three or four nuts and put them back. And don’t eat any nuts straight from the container. It’s easy to eat too many, so portion out your snack, then put the container back in the cabinet—out of sight, out of mind.
chia, 1 teaspoon
flax, 1–2 teaspoons ground
hemp, 1 tablespoon
pomegranate, ½ cup
pumpkin, ½ cup
sesame, ¼ cup
sunflower, ¼ cup
½ cup shelled beans. A half cup is about 100 calories and provides 8 grams of protein and 4 grams of fiber.
An egg provides 70 calories and 6 grams protein.
One stick provides 80 calories and 8 grams protein.
These are some of my favorites, especially great on a day when you’ve had a lighter breakfast or lunch. These also contain protein, which helps your muscles recover after a workout.
1 cup low-fat cottage cheese, 1 teaspoon cinnamon, 1 teaspoon sunflower seeds
1 cup low-fat cottage cheese, 1 teaspoon chia seeds, 2 cherry tomatoes, 4 slices cucumber, salt and pepper to taste
1 cup low-fat cottage cheese with 2 slices tomato and a dash of paprika
1 celery stick with a heaping spoonful of almond butter
2 wedges jicama and 3 tablespoons Artichoke and Spinach Hummus or Baba Ganoush
½ cup part-skim ricotta cheese with half an avocado and 2 cherry tomatoes
4 pieces endive and half an avocado with string cheese, edamame, or boiled egg
Black or green tea, 1 cup. On days when you have a big breakfast or lunch and might not need the calories or nutrients from a food snack, tea is a great option. Both black and green varieties have been shown to rev up your calorie-burning engine, increase your energy, and help with weight loss.