The Transformative Effect of Gratitude and Appreciation

Gratitude isn't just some New Age idea. It works and takes no effort. Even if it may seem that things are so bad that there is absolutely nothing to be grateful for, there always is. Gratitude and appreciation are two ingredients that can quickly turn your mood around and help to simmer the intensity of whatever emotions you are feeling.

In terms of the Savvy Non-Dieter I speak a lot about true appreciation for food as a tool in nurturing a healthier relationship with food. Appreciation significantly curbs our defenses and make us more open to experiencing food in ways that make us feel good when eating, free of guilt and deprivation. Appreciation also works in a similar way for all the other non-food related events of our lives as well.

As we partake in our various holiday celebrations of the year, the presence of food, health, friends/family give us sufficient reason to be grateful. And as the year comes to its grand finale you are sure to reflect on the challenges, the lessons learnt, what was gained and lost, and all the little blissful moments however small.

But there's always something to be grateful for. If you have a fully functioning body even if it isn't perfect in your eyes, more than enough food without worry of where the next meal is coming from, good company, the pleasure of a good book or movie, social events, friends/family etc, then you already have somewhere to start.

Enjoy the good and may much more good give you more to be grateful for in the coming year.

Happy Holidays and a Happier New Year.



To Your Enjoyable and Guilt-Free Food Experiences

Stress Quick Fix: Three Simple Relaxation Techniques for Instant Calm

I like quick and easy especially in the mist of a serious dose of stress. Often times, when in the mist of a stressful moment you may not be able to focus long enough to get yourself to a better place. So it is helpful if relief is brief and instant.

Three techniques which I've found useful are:

1. The Drum Method: I got this method from somewhere that I can't recall right now, and I have given it a name of my own reflective of what it is. Perhaps you may need to use this technique when you're alone when you are worrying or filled with overwhelming emotions. You simply tap your body at various points with the palms of both hands as if you were "drumming" your entire body. It may seem silly at first, but this technique offers a much needed distraction from whatever you're focusing and concerned about in that moment.

2. The Focused Breathing Method: This method is widely utilize in many self-development books. It is not just about taking in a few deep breathes although just doing this is helpful. There is a technique to focused breathing. First off take in a deep breathe through the nose on the count of four while extending the stomach. Hold for four seconds and breathe out through the mouth on the count of four while pulling in the stomach to its original relaxed position. On the out breath you want it be as if you were saying aaahhhh... and gently just letting the breath out.

Stomach centered breathing with less movement of the chest is said to be more natural to the way we normally breathe with the stomach going in and out. Just observe a baby or a loved one while they are sleeping.

2. The Feather Stroke Method: I got this method from a cute and charming book called The Little Book of Calm which has many wonderful techniques for instant calm. Again I have given the method a catchy name. The technique involves stroking the back of your non-dominant hand with the finger tips of the dominant hand using a feather-light trail from the base of the non-dominant hand by the wrist to the end of the fingers. This is surprisingly relaxing and takes little time or effort.

Emotional well being doesn't have to be a process needing to be planned beforehand, because it is so time consuming. It can and should be simple and in the moment as is with every part of the Savvy Non-Dieter™ Lifestyle.

If the techniques are useful to you, wonderful. You can also find many other techniques in The Little Book of Calm
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To Your Enjoyable and Guilt-Free Food Experiences,