There are 2 key elements to remember:

• No suppression!
• 1-3 months target!

You want to be easy on yourself and take one step at a time.

You don't need to suppress, limit calorie intake or any of the stuff.

All you have to do is make a simple shift you are excited about for a week until it becomes part of you.

There are at least 20+ easy simple shifts you can make to your diet which will make you feel great.

Just pick one and start applying it.

The following week, you pick another one and start applying it without forgetting about the habit from the previous week.

Now, this takes a little focus.

Not too much, but at least some, yes!

The real shift you make is in your body and system. You get used to a new simple eating pattern and this requires focus and energy.

When you shift a simple eating pattern (like eating more fruit), your body, energy and mind readapt to this new pattern.

This change process impacts your being on many levels and it does have an impact.

This is why you are not looking for instant gratification or an instant diet revolution.

You rather want to take small affordable steps, make them part of you, integrate them on all levels until you feel complete and satisfied with what you eat.

The problem with the usual diet approaches is that they are based on suppression.

They don't listen to your body's or emotional needs.

They ask you to block an emotional pattern simply using your will power. This is why they fail in probably 80% of the cases.

You need to partner with your emotions, understand how they work, listen to your needs and give your body and mind exactly what it needs.

You do that respectfully and partner with your emotions rather than locking them in.

Your emotions are powerful!

They are an integral part of your being and you need to listen to them.

They are a force you can positively use in your being which will sponsor you in taking exciting steps.

Don't create an inner war by trying to lock your emotions in a prison.

Instead, realize that you are free and that the steps you take are the result of a synchronized decision coming from all aspects of your being.

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

Some years a go, I had an amazing experience.

I was travelling on a ferry between two Greek Islands and met this guy who was travelling with his bicycle through the Mediterranean.

We were sitting on the deck, watching the sea, when dinner time came. He simply opened his bag and took out a white cabbage.

He pealed one leaf and started eating.

I was stunned! That's your dinner???

Now, I looked into his eyes and what I saw was delight!

He was enjoying it immensely.

There was no sauce, no cooking and no preparation at all!

As soon as we arrived on the island, I gave it a try and bought my own white cabbage to eat while trekking on the island.

It worked! I liked it!

You don't need to be that extreme. You can prepare raw fruit and salads with exciting ingredients, adding nuts, olives, cheese of all sorts, even some fish or chicken if you want to.

Imagine what happens when the evening comes and in front of your TV, you feel this emotional eating trigger.

Imagine what happens if you grab a fruit salad with some yogurt instead of chocolate ice cream?
That's one of the key conditioning you need to shift.

Fruits, salads are as exciting or even more than the usual junk food!

In fact, as soon as you start feeling the positive and energetic effects of eating healthy and raw, there is no way, you will turn back!

Eating raw fruits and vegetables is exciting and emotionally fulfilling. You simply have to get used to it and wipe out 20, 30 or 40 years of self destructive conditioning.

It takes 1 to 3 months to recondition your taste and how you respond to food.

What you like or don't like "taste wise" is simply what you have been conditioned to.

That's it!

You can shift simple patterns in no time and realize that you actually like your new diet better.

In a minute, I will show you exactly how to recondition your diet without major effort

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

This is the key issue!

You need to focus on raw fruit and vegetables.

This is your key strategy and you will notice instantly that you can practically eat as much raw fruit and vegetables without ever gaining weight. True!!!

How does it work?

Well, your body needs a certain amount of energy and nutrients.

It keeps on sending a "hunger" signal until it gets them.

If the food you eat is poor in nutrients, vitamins and energy, no matter how much you eat of it, your body does not get what it needs. Therefore, it keeps on sending the "hunger" signals.

This is why you overeat.

Now, what happens, when you eat raw fruits and vegetables?

You give your body a very high amount of energy, nutrients and vitamins for a very small amount of food.

Your body sends the "full" signal much earlier.

Solution: you eat exactly what you need and the right volume of it.

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

It is okay! Really!

You don't have to get rid of emotional eating.

What you need to shift is the way you express it.

Simple! You need to replace bad foods by good foods!

It is as simple as that.

As soon as you do that, you notice instantly that your body sends you an "enough" signal much earlier.

If your emotional eating uses foods which are good for you, the side effects we were talking about won't be there.

You might think:

"What about overeating? If I do overeat even foods which are good for me, won't I gain weight?"
Actually, you won't overeat foods which are good for you because when you eat what is high in nutrients and energetic, your body sends you signals which tell you that you are full much earlier.

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

Here is the first law:

Suppressing emotional eating does not work.

If I say: stick in there with your emotional pain, that's not good enough.

If you had a frustrating day, turn on the tv in the evening and grab some ice cream, this will give you short term pleasure, boost and achieve exactly what you wanted: get rid of a negative feeling and replace it by a good one.

It worked short term.

If I tell you to suppress that and simply stick to your emotional frustration, you can force yourself for a while.

For a week, month or even longer, you will use your will power and force yourself not to eat whatever you know is bad for you. You will try to block your emotional eating instinct.

Does this work?

I think that short term (1 week - 1 month) it could work for 20% - 50% of people.

I think that long term (1 month - 1 year) it works for 1% - 5% of people or even less.

Why it does not work long term?

Because your instinctual response overpowers your will power.

With will power, you can overpower an instinctual response for a while but as soon as you relax, the old instinct takes over again.

Imagine you put a lion in a cage, as soon as you open the cage, the lion still runs, right?

The lion is your instinct. The cage is your will power.

So, if suppressing does not really work, what does?

This is what we will check in the next chapter

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

It probably takes one to 3 months to establish a new eating pattern.

Now, the reason why the average person finds it challenging to tackle an emotional eating pattern is simply because they have no strategy.

Even if you do have a strategy, very often that strategy feels a bit "alien" to you because you were not born with it and your parents never educated you to use it.

So, you are left at 30, 40 or 50 years old with the challenge of integrating this new strategy.

If I ask you "How do you shift an eating pattern?", you will probably come up with answers after reflecting on it for some time, right?

You will think about it, not just instinctively answer.

If I say "How do you boil an egg?", you give me instantly an answer. You don't have to think about it.

Why? Because the technique to boil an egg has been imprinted in you from a very young age.

This is why the techniques to recondition an eating pattern are not usually part of your instinctual reactions.

Yes! You can integrate them, because they are actually very simple, but it takes simply a bit of focus.

That's it!

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

Sometimes you will tackle an addictive attitude relatively easily. It is just the right time and the right mind set. You wake up one morning. Take a decision. It works.

What if it doesn't? What can you do if a simple mental decision is not enough to tackle emotional eating?

Here are some addiction examples:

• Emotional eating
• Smoking
• Drugs
• Alcohol
• Sex
• Etc

What you want to find out is exactly how this specific addiction works and how you can naturally tackle it without major effort.

What are the dynamics?

Your body needs energy, this is why the eating trigger is there first. This original instinct is good and positive.

Because of lack of food, the instinct of overeating is there as well. It is like creating a reserve because you have not been eating for a long time.

This is where the "frustration-overeating" response is created. Pain-eating. Emotional pain - eating

In other terms, there is now an emotional conditioning which works like this: You feel emotional pain - You eat.

Does this work?

Yes it does partially.

Why?

Because eating does give you pleasure. It gives pleasure to your body.

It gives as well substance to your being and represents a way of concentrating back energy on yourself.

For instance, when you worry about others, giving yourself food and especially food that triggers pleasure (like sweets, highly salty, etc) does create "pleasure chemicals" in you and that emotion overpowers the negative emotion you had before.

In other terms, you eat to compensate a negative emotion.

It is a fighting strategy which allows you to kick a negative emotion.

In other terms, emotional eating or overeating is not a mistake.

It is a solution which does work and achieves exactly what you want.

I repeat it: it does work!!!

You do actually replace a feeling of emotional pain by physical and emotional pleasure which gives you a kick.

So far, no problem, right?

So, why is emotional eating a problem?

Because of the side effects.

The foods you take in generate an excess of energy which turns into overweight.

The equation is relatively simple.

It is the side effect of your fighting strategy which pulls you down on the long term.

So, the solution is quite simple: you need a new fighting strategy to tackle your moments of "weakness".

It is clear: right now, your emotional eating instinct is self destructive.

Whatever created is now destroying your health.

So, the best way to go is to replace the emotional eating strategy by another fighting strategy which works best.

More on this in another post

http://vitalcoaching.com/stayfit.htm

To your vitality!

vitalcoach

Labels: articles, emotional eating, nutrition

• Nutrition strategies
• Food and pleasure!
• If it tastes too nice, you'll tend to eat 20-50% more than what you need
• This can mean 1000 calories excess at the end of the day that you need to burn with 2 extra hours training!
• Eat much more raw!
• Very simple meals!

Labels: MP3 audios, nutrition, nutrition MP3 audios

Actually, it's not true!

It's not the full final answer! It's only 50% of it:

What you eat!

People who are not in good shape can blame at least 50% of it to negative eating patterns.

When I say negative, I mean actually self destructive!

You simply eat what's bad for you and too much of it!

That's it!

There is only one way to solve this:

Deal with food craving and misleading marketing brain washing.

The marketing thing is relatively easy to tackle.

You educate yourself and realize that because they say it's good for you does not actually mean it is!

Labels like "Full of fibers", "Rich in calcium" or "Loaded with vitamins" mean absolutely nothing!

Plenty of brands who market their products using this type of marketing sell products which are actually bad for you!

You gain some basic knowledge on nutrition and you'll easily tackle that challenge.

What is left: food cravings and overeating.

This one is harder to deal with because it is emotional and instinctual.

A mental decision is not enough!

You need a solid strategy!

This is what we will check in a coming post very soon!

To your body power!

vitalcoach

PS: what's the other 50% of the solution? How and how much you move your body + mind fitness! More on this soon!

Labels: articles, fitness, nutrition, training

Alex from http://www.podcastjunky.co.uk/ just offereed my podcasts this great review!

I am honored by his words and delighted he found value in the hundreds of power kicks I recorded so far.

Here are his words:

"In need of some motivation lately I found www.vitalcoaching.com together with its podcasts and plethora of downloadable MP3s.

Presented by Francisco Bujan the founder and director of Vital Coaching, these podcasts bring a refreshing air of encouragement and motivation to anyone in need of an emotional boost.

Francisco’s bright and bouncy presentation gives these podcasts a nice welcome edge and you can’t help feel inspired and motivated by what he says.

Check out Vital Coaching at www.vitalcoaching.com with its numerous MP3 files or simply subscribe to Vital Coaching’s podcasts via iTunes here."

Thanks again Alex!

I appreciate your words and feed back!

vitalcoach

Labels: MP3 audios, success stories

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: energy, fitness, fitness MP3 audios, MP3 audios, nutrition, nutrition MP3 audios, training, training MP3 audios

http://vitalcoaching.com/stayfit.htm

Labels: nutrition, nutrition videos, videos

Looking for an idea to help the planet? - 6 min

Stay fit! - Videos

Enjoy!

vitalcoach

Labels: fitness videos, videos

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition, nutrition MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

An open question for those of you who experienced with an almost totally fruit based diet

Can you be and stay healthy eating 80-100% fruit? - Video - 3 min

Stay fit! - Videos

Enjoy!

vitalcoach

Labels: nutrition, nutrition videos, videos

You don't actually need a gym! This simple tool allows you to train effectively anywhere

A whole gym for $10? - Video - 6 min

Stay fit! - Videos

Enjoy!

vitalcoach

Labels: fitness, fitness videos, training, training videos, videos

One that won't cost you a cent and is accessible to every single person on this planet!

The best gym in the world! - Video - 2 min

Stay fit! - Videos

Enjoy!

vitalcoach

Labels: fitness, fitness videos, training, training videos, videos

A couple fo key figures to remember when you eat or train

How many calories do you burn when you train? - Video - 2 min

Stay fit! - Videos

Enjoy!

vitalcoach

Labels: fitness, fitness videos, nutrition, nutrition videos, training, training videos, videos

Stay fit! - Videos

Labels: nutrition, nutrition videos, videos

Stay fit! - Videos

Labels: nutrition, nutrition videos, videos

Stay fit! - Videos

Labels: nutrition, nutrition videos, videos

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: fitness MP3 audios, MP3 audios, nutrition, nutrition MP3 audios, training MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, training, training MP3 audios

Labels: MP3 audios, nutrition, nutrition MP3 audios

Labels: fitness, fitness MP3 audios, MP3 audios, nutrition MP3 audios, training, training MP3 audios

Labels: fitness, fitness MP3 audios, <