Weight Loss
The beginning of getting control over your food consumption………
— Give away or throw away the plates you have today.
— replace the plates you use with plates that are –no larger– than 6 to 7 inches across
— eat out one fewer time per week.
— at fast food places, move away from the large drinks, get the small drink plus a water.
— Binge eating….if you binge on snack foods several times per week [or per day] focus on stopping –one- of them
— Binge eating….focus less on how much you’re eating and more on aggressively getting to the bottom of “what’s eating you”.
“Begin with the end in mind”
[Stephen Covey]
The greatest act of self-sabotage is to engage in dieting. For example….
— person X weighs 250, wants to weigh 200
— person X diets and thus eats like someone that weighs 120, rather than someone that weighs 200.
— person X losses weight
— person X gradually discovers he/she can’t keep eating like a 120 pound person forever
— person X stops the diet and regains the weight that was lost, plus a few more pounds
Begin with the end in mind. If you want to weigh 200 then eat like you will eat when you weigh 200 pounds.
Perform This Task
Visit an antique shop. Look at the standard plate size in the1920’s – 50’s. Compare them to what you have in your kitchen cabinets today. The first thing that goes through people’s minds when they go to smaller plates is….”how do I fit all my food on such a small plate”. That’s pretty much the point. You don’t fit [and can’t] fit all the volume of food you’re accustomed to eating on the small plate.
Update Your Brain’s Programming
Adopt the self-image and life style of the person you want to be. Take advantage of the brain and its ability to be programmed.
Write sentences of positive Affirmations. Use Visualizations….”The me I see is the me I’ll be”.

Nutrition 101
Low fat diets are -not- your friend.
All fats are -not- created equal…..
— good = animal & nuts = grass fed beef, cold water fish, fish oil, mac nut oil
— bad = vegetable oils = corn oil, canola oil, soybean oil, etc
— ugly = from heavily processed foods = potatoe chips, etc
Refrigerators and freezers.
Americans have gone off the rails.
Refrigerators and freezers being used, not to slow or prevent food decay, but for avoiding trips to the grocery. Stocking food for consumption, not for 24 – 72 hours as was the ballpark original intent of the technological advance in our culture but for 3 to 4 weeks or 3 to 4 months.
Nutrients in foods aren’t permanent fixtures. Those supposed healthy nutrient dense foods sitting in your fridge on day 6 or day 16. The nutrient content on day 6 isn’t the same as that on day 2 or day 3. The nutrient content of that stuff in the freezer isn’t the same on week 3 as it was on day 3.
Lets all agree to pull back a bit.
If you own a car and you’re not a chef cooking for the Brady Bunch every day and night, lets get some empty space in that fridge and in that freezer. On the doors, on the top racks. Lets return to using the appliance primarily for something in the ballpark of the original intent back in the day, forcing us all to consume more nutrients, less food, and engage in less gluttony.
Lets get away from the “Costo buy in bulk” mentality in food purchases. Lets leave that for toilet paper and paper towels. When it comes to the stuff we put into our bodies lets head in a different direction.
Buy it today, eat it today or tomorrow or the next day. Not next week or next month.
Cook it tomorrow, eat it tomorrow or the next day. Not next week or next month.
The goal is “paltry”.
The word you want somebody to come closest to when they open your refrigerator and freezer doors and describe what they see…..as opposed to OMG!.
“Eating well”.
If you grew up in America and want to move into the realm of “eating well”, or eating better, or eating “healthy”, you are at some point going to have to confront and overcome the cultural dogma you were indoctrinated into. The purpose here being to provide you with a clean slate from which to get started learning how to “eat well”.
Cultural dogma #1 = Breakfast, lunch, and dinner. The cultural dogma of “3 square meals a day”, each with a designated time frame. Ya gotta lose this.
Cultural dogma #2 = Each meal has to be comprised of a balanced consumption of food items from a set of identified food groups. Ya gotta let this go too.
Cultural dogma #3 = Food item X is a “breakfast” food, not to be consumed outside the designated time frame. Food item Z is a dinner food, not to be consumed outside the designated time frame.
Cultural dogma #4 = all snack foods, desert foods, and psuedo-meal foods are the same…..They’re all “junk foods”.
Reality…..food items such as organic thin crust “supreme” pizzas are among –the– most nutrient dense food items known to man.
Reality…..food items such as organic apple pie, organic cheese cake contain extraordinarily high levels of cell–necessary poly and mono unsaturated fatty acids, essential for brain function, immune cell function, and for production and repair of cell membranes throughout the human body.
In the quest to “eat well” its necessary to put data ahead of dogma.

Avoiding so-called “junk foods” that are packed with nutrients won’t help you eat well. Avoiding some foods in the evening because they’re “breakfast foods” won’t help you eat well. Avoiding some foods in the morning because they’re “dinner foods” won’t help you eat well.
To “eat well” you’re gonna have to remove the artificial, culturally indoctrinated time of day designations from food items.
Not all fats are the same.
Eating “a low fat diet” is more likely to prevent you from consuming required levels of essential fats than it is to help you with weight loss or maintaining weight loss…..and more likely to contribute to long term health problems that will begin showing up in no uncertain terms in your 50’s and 60’s.
The word “calorie” has no place in human nutrition.
Your cells don’t care about how many calories you consume.
They don’t care about what percentage of the food you consume is comprised of fat, protein, or carbohydrate.
They care about grams, milligrams, micro-grams, nano-grams of nutrients.
And they don’t do averages…..X calories per day. They do absolutes.
The cells of your body need what they need when they need it.
Today’s needs are not tomorrow’s or last week’s.
Learn to think and reason in these terms.
Once you’ve deleted the dogma, creating a standardized nutrient dense written food plan that repeats every few days may prove to be the easiest approach to truly getting started “eating well”, eating better, eating “healthy”.